Nearly 1 in 2 adults snore. That’s a pretty amazing statistic – it means if you’re not a snorer yourself, inevitably you’ll know somebody who is. Perhaps you’ve got a partner whose heavy breathing shakes the whole bed, or maybe your mother snores so loudly she keeps the kids awake all night whenever she visits. Snoring can seem pretty funny the morning after – but late at night when all you want to do is sleep, it’s a real pain. It can lead to familial disruption and even worrying health side effects. Never mind the pain of being consigned to the guest room – if you’re snoring regularly, your disrupted breathing could eventually lead to maladies such as heart disease.
If you’re one of the unlucky affected, don’t distress. There are plenty of ways to get a good night’s sleep. Here are a few simple tips from The Sleep Shop to make sure that you don’t lose when you snooze.
1) Sort Out Your Sleep Position
If you sleep on your back; your tongue and chin relax, causing those vibrating snores we’ve all learnt to dread. Try sleeping on your side. There are old-fashioned remedies to ensure this, such as taping something to your back, like a gold ball or a firm rolled-up pair of socks. Some even suggest sewing them into your pyjamas! If this seems like an extreme nightly ritual, there are other methods to prevent you rolling onto your back. A few extra pillows lined up behind you ought to be a good enough barrier. Whilst we’re on the subject of pillows…
2) Change Your Pillows
Maybe you turn your mattress regularly, and cycle through your duvets according to the season – but how often do you replace your pillows? It’s easily overlooked, but it’s possible your snores are down to allergens in the pillows themselves. It’s not a pleasant thought, but little dust mites accumulate in well-used pillows. This is especially common in households with pets. If you’ve been using the same old pillows for the last few years, washing them regularly isn’t always enough – it’s time to form a new habit. You need to make sure you’re replacing your pillows every six months or so. The Sleep Shop has plenty of non-allergenic options, and also some luxury options including memory foam, so if you want to beat the dust mites you can (quite literally) rest easy with us.
3) Drink More Water – and Less Booze!
We’re always being told to keep ourselves hydrated, for our skin, for our energy levels, and for our overall health – but did you know our hydration levels also impact on the quality of our sleep? If you’re dehydrated at night, your nasal passages will become more gummy and adhesive, which often leads to snoring. Keep a glass of water by your bedside. If you’re feeling really clogged up nose-wise thanks to an annoying cold, take a hot shower before bedtime. The steam should help with both hydration and congestion. Whatever you do though, don’t quench your thirst with alcohol. Alcohol is a relaxant, and it’ll affect the muscles at the back of your throat. A few boozy drinks before bedtime will ensure that you’ll be waking up the neighbours with your nighttime vibrations. So put away the nightcap, and have yourself a night cup – of water. Sometimes the simplest solutions are the best.
4) Weight Loss
Perhaps you’ve piled on a couple of extra pounds – we’ve all been guilty of that! But if you’ve only recently started snoring, it may be connected. Fatty tissue around your neck and jawline can compress the airway. This will prevent the free movement of air and will lead to snoring. Being overweight isn’t the sole cause of snoring – after all, thin people snore too – but it could be a good motivation to lose a pound or two if you’re after that great night’s sleep.
5) Make Your Mattress Work For You
You’re drinking plenty of water, you’ve trimmed down a few pounds – and yet still you’re snoring. The problems might lie on the very thing you’re laying on. If your mattress fails to support the curve of your back and neck, you may be unconsciously constricting your airways. Look for orthopaedic products that give you additional support in bed. The Sleep Shop has a whole range of orthopaedic products to ensure that your mattress is working even whilst you’re resting.
Snoring is never fun. If you try all these nighttime tricks and you’re still having sleeping problems, it might be time to visit your doctor. There is all sorts of medication and equipment to combat larger sleep disorders, such as obstructed sleep apnea. Hopefully though, these recommended modifications to your evening routine will be enough to make your snoring a problem of the past.