Snoring can irritate others who live in the same house as the snorer, and it is likely to make the snorer exhausted in the morning.
You may make simple lifestyle modifications to lower your partner’s snoring risk and take actions to keep his or her airways open if you want to assist them to quit snoring. It’s also a good idea to discuss the snoring with a doctor, since medical therapy may be required.
Maintain Healthy Weight
Snoring can be exacerbated by excess weight. Your partner’s snoring symptoms can be alleviated by eating a good, balanced diet and exercising. Before beginning an exercise regimen, see your doctor.
Excess weight can lead to extra tissue around the neck, which can narrow the airways and cause snoring to become louder and more persistent.
Use Pillows to Lift the Head
Raising the head 10 cm with one or two cushions will help your partner breathe easier and shift his or her tongue and jaw forward. Snoring may be reduced or eliminated by using specially made pillows to keep the neck muscles relaxed and open while sleeping. You can click here to check the various types of these pillows that can work well and help your partner in his/her snoring battle. Keep in mind that it might be difficult for someone who snores to stay still and not move or shift during the night, which can lead to moving off the pillows or sliding back into a snoring position.
Sleeping on One Side
Sleeping on one side rather than flat on one’s back or stomach reduces the amount of pressure on the throat, which helps to avoid snoring. You can sew a sock or a tennis ball into the back of your partner’s nightwear if keeping a side sleeping posture is tough. When rolling over on their back throughout the night, this will create slight pain and aid to keep the snorer on one side. After a few weeks of sleeping on one side, it should become second nature, and the tennis balls or socks can be removed from their pajamas.
Your partner is more likely to snore because alcohol and tranquilizers diminish the resting tone of the muscles in the back of the throat. Snoring is worsened by drinking alcohol a couple of hours before bedtime. People who don’t ordinarily snore will snore after consuming alcohol, so keep your loved one away from it for the sake of their overall health and your better sleep.
Nasal Passages Treatment
If your partner’s snoring originates in his or her nose, keeping the nasal passages open may assist. It permits air to travel more slowly through the system. The fast-moving air is more likely to cause snoring if your partner’s nose is congested or narrowed because of a cold or other obstruction. Before going to bed, your loved one should take a hot shower to assist expand their nasal passages. Keep a bottle of saltwater rinse in your bathroom. Your partner can use it to rinse their nose while bathing to help open up passageways. A salt-water solution might also be used to rinse the nasal passages with a neti pot. Nasal strips may also help to open up and raise nasal passages.
Anti-snoring mouthpieces, which look like a mouthguard, help open your partner’s airway by pulling their lower jaw and/or tongue forward as they sleep. While a custom-made device from a dentist might be costly, do-it-yourself kits are also available. To aid your loved one with their snoring problem, surprise him/her with this device.
Help Them Quit Smoking
Smoking not only harms one’s overall health but also promotes snoring. If your companion smokes, there’s a good chance they’ll snore. Smoking irritates the nasal and throat membranes, resulting in airway obstruction and snoring. While stopping smoking is easier said than done, it might help your partner stop snoring quickly, so encourage them. It has the potential to deliver both of you far more benefits than you could have imagined.
Even if it doesn’t result in weight reduction, exercise can help your partner stop snoring. That’s because strengthening various muscles in their body, such as their arms, legs, and abs, causes the muscles in their neck to tone, which can lead to reduced snoring. You may also undertake particular exercises with your loved one to help strengthen his/her throat muscles. Why not begin exercising? Physical activity is also important to one’s overall health.
A restful night’s sleep is vital to your mental and physical health. Sharing a bed, room, or a house with someone who snores can cause sleep deprivation and damage relationships. You may adapt your partner’s sleep environment, assist them in changing their sleep patterns, and advise lifestyle modifications to help everyone enjoy a good night’s sleep. Hopefully, these suggestions may aid you in your fight against snoring while also providing you with peace of mind and a good night’s sleep.