Snoring can be disruptive to those around you.
In the UK, around 15 million people suffer from snoring, with a higher prevalence among men.
While snoring may not be an issue for you, it certainly can be for your bed partner. Your loud snoring can keep them up all night.
Many try to address this issue with nasal strips and changing sleep positions.
To help alleviate this syndrome, sleep research expert Katherine Hall has collaborated with a mattress company to share simple yet effective tips for a quieter and more peaceful sleep.
Regular throat exercises can reduce snoring
Katherine Hall reveals that the top tip to reduce snoring is to vocalize the vowels out loud. This is a useful throat exercise that helps to tighten the muscles in the throat, preventing them from vibrating during sleep and causing snoring.
Take a hot shower before bed
Snoring is often caused by allergens that narrow the nasal passages. Therefore, a hot shower before bed can moisten the nasal passages and improve breathing at night, reducing snoring problems.
Avoid eating too late
Try not to eat too late; ideally, have dinner at least four hours before bedtime. This allows enough time for digestion, reducing pressure on the chest and lungs, and preventing snoring.
Keep pets out of the bedroom
Consider keeping your pets out of the bedroom. When sleeping with pets, their dander, skin, or fur can cause allergies or respiratory issues.
Mouth exercises
One exercise is to slide the tongue along the roof of the mouth as far back as possible, or simply push the tongue against the roof of the mouth. Doing this regularly strengthens the mouth muscles and helps control snoring.
According to Vietnamnet
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“5 Easy Ways to Stop Snoring”
Say goodbye to sleepless nights – check out these expert-recommended tips for combating snoring.
