Tips to Help You and Your Partner Sleep Better
Do you or your partner snore? You’re not the only one. Just about everyone snores occasionally, and it’s usually not something to worry about. But if you regularly snore at night, it can disrupt the quality of your sleep – leading to daytime fatigue, irritability, and increased health problems.
On the other side, you can also annoy your partner if the snoring continues every single night – causing you to create major relationship problems that you may not want to occur. Luckily, avoiding the solution and sleeping in separate rooms isn’t your only solution! There are many effective ways and tips to help you and your partner finally get a good night’s rest. There is ridiculously popular snore device finally back in stock after months on waitlist!
So let’s start with the basics, what causes snoring?
Snoring is caused by the relaxation of the muscles in your soft palate (roof of your mouth), tongue, and throat. The tissues in your throat can get so relaxed that they partially block your airway and vibrate as air rushes past. The narrower your airway, the more intense vibration, and the louder the snore.
There are many common causes of snoring that is taken into factor such as:
Age: As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
Weight: Being overweight or out of shape is a very common cause of snoring. Fatty tissue and poor muscle tone contribute to snoring. Excess weight can add tissue to the neck that presses and restricts airways, leading to the vibrations that produce snores.
Gender: Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
Allergies: Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
Sleep Posture: Certain positions like side sleeping can really make a difference – try it! Because there’s greater pressure on the throat when you’re lying on your back, shifting to your side can really quiet that snore.
Alcohol or Medication Consumption: Drinking alcohol relaxes your throat muscles during your sleep, obstructing your airway. Prescription drugs such as sleeping pills can have the same effect.
So now you know the common causes of snoring, how can we resolve these and prevent snoring altogether?
Change your sleeping position: So like mention above, sleeping on your side rather than your back or stomach, can make all the difference. Another way is to try elevating your head about four inches or so to help ease breathing and encourage your tongue and jaw to move forward.
Try an anti-snoring mouth device: These things actually come in handy – devices like ZenSleep or SnoreRx help open your airway by bringing your lower jaw and/or your tongue forward during sleep.
Keep your bedroom air moist: Try bringing in a humidifier to help keep your room moist. Dry air can easily irritate membranes in the nose and throat.
Try these 3 solutions first and see if it helps with you and your partner’s snoring. Overall exercise, eating healthy, avoiding alcohol, sleeping pills and smoking are all main keys in living a snore-free and healthy life.