Here’s how to stop your partner from snoring so loud

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The statistics show that more than a fifth of us snore in our sleep regularly and just less than half have the occasional snore.

For those who make nighttime noises, it’s not that big a deal, they’re asleep so probably don’t care, but for their partners it can be a nightmare.

If you are missing out on vital quality sleep because your partner won’t pipe down, then these helpful sleep expert’s tips may be the dream.

Narwan Amini from Eachnight.com is a sleep specialist and revealed the best ways to stop snoring, and when it’s definitely time to head to your GP for a check up.

Change you position

Narwan said: “Sleeping on your side instead of on your back is the best way to prevent snoring.

“When you lie on your back, gravity pushes the tongue against the mouth, creating a blockage in the airways that cause you to snore.”

Tips to help you sleep on your side

  • Avoid tucking your chin into your chest or keeping your head down, as this can block your airways and make it harder to breathe
  • Keep your arms around your waist or parallel to your sides
  • If you have joint pain in this position, try putting a pillow between your knees to keep your spine aligned and alleviate lower back pain
Man snoring
Changing your sleeping position can help reduce snoring.
Getty Images/Tetra images RF

Do regular exercise

Narwan said: “Weight gain can trigger snoring, as it increases tissue around your neck and throat, meaning your airways are more likely collapse when you’re asleep.

“Shedding a couple of pounds through exercise can strengthen your neck muscles to prevent snoring and help you lose the extra tissue.”

Drink more water

Narwan said: “Dehydration can thicken mucus in the mouth and throat, worsening snoring.

“Drinking plenty of fluids eases this congestion, allowing you to breathe easier at night.”

Do anti-snoring throat exercises

Narwan said: “Exercises to strengthen the muscles in your throat can help end snoring. Here are some exercises you can practice:

“Firstly repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.

“Then place the tip of your tongue behind your top front teeth and slide your tongue across them for three minutes a day.

“Next close your mouth and purse your lips and hold for 30 seconds.

“And then open and move your jaw to the right and hold for 30 seconds. Repeat on the left side.

“Finally with your mouth open, slide the tip of your tongue backward along your hard palate as far back as it will go. Repeat 20 times.”

Eat lighter and healthier before bed

Narwan said: “If your stomach is too full at night your diaphragm may not have enough room to expand while breathing, disrupting sleep.

“Steer clear of dairy products which increase congestion, and stick to high-protein foods at dinner time such as salmon, tuna and turkey which will combat mucus production and help prevent snoring.”

Go to bed at the same time

Narwan said: “People tend to snore louder and more frequently when they’re sleep deprived.

“To prevent exhaustion, improve your sleep hygiene habits by following a consistent bedtime schedule, avoiding screens before bed (screens cast blue light which keep your brain awake), and eating light, healthy dinners before bed.”

Struggle sleeping due to loud snoring
Drinking water throughout the day and before going to bed can help reduce snoring habits.
Getty Images/iStockphoto

Take a hot shower before bed

Narwan said: “The steam from a hot shower before sleep can moisten your nasal passages and help you breathe better at night, easing snoring.”

But the sleep expert is very clear that if you’ve attempt lifestyle changes and it hasn’t made a difference, it’s time to speak to your GP.

She said: “Consulting with a doctor can help you identify the cause of your snoring, and your doctor may be able to assist you in finding better solutions.

“Snoring frequently is not something that should be ignored. If remedies and lifestyle changes do not work, it could be a sign that you need medical attention.

“If you’re snoring persists, contact a physician to address your concerns and work toward better sleep.”

This story originally appeared on The Sun and has been reproduced here with permission.

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