When it comes to bedtime, nothing ruins the peaceful mood like a heavy snorer. And snoring isn’t just annoying, but also quite bad for your health as well. If you or your sleeping partner are big snorers, we’ve got some expert tips here that just may help you stop storing at night. We’ll go through what causes people to make such a commotion when they sleep as well as some tips to ease and relieve the snoring process. Follow the handy advice in this article and hopefully snoring will soon be a thing of the past for you and your family, allowing you to enjoy peaceful, restful, and energising sleep every night of the week.
1. Sleep on a routine schedule
For many people, snoring is a by-product of an irregular and constantly changing sleep schedule. When the body doesn’t get a chance to properly sleep it crashes into an intense sleep that causes the muscles in your throat to relax more than normal. As a result, it’s much more likely to snore.
To get around this, try and implement a regular sleeping schedule that sees you heading to bed at the same time every night, and trying to catch at least 7 to 9 hours of sleep on a nightly basis. Try to also avoid naps as they can be counter-productive in altering your sleeping habits. If possible, make sure you don’t nap at all during the day so you can fall asleep later when appropriate.
2. Avoid stimulation before bed
Our eyes are quite sensitive to the bluish light that is emitted by our electronic screens, so about an hour before bed make sure you turn off all your electronics and dim the lights on your phone and your computer. Resist the urge to check these devices after you’ve hit the hay as well, as you might undo all your good work.
It’s also good to try to avoid stimulants like caffeine and depressants like alcohol after midday. The effects of caffeine in your body can remain active for five to 10 hours after initial consumption, while alcohol can slow down your metabolism and interfere with your brain during its sleep cycles. Also you should generally be trying to avoid eating within three hours of bed.
3. Correct breathing techniques
Part of the problem with snoring could be to do with your breathing patterns, and there is a range of useful breathing techniques that can help put a correct breathing process together before you hit the hay. Try to take long, slow, deep breaths by expanding your belly and using your diaphragm – rather than your rib cage – to breathe.
If this deep breathing technique isn’t making headway, try a humming breath that will see you make a slight humming sound whenever you exhale. This technique is also a good way to strengthen the diaphragm so that when you finally do get to sleep, the chances of you snoring are greatly decreased.
4. Create a peaceful environment
Part of your snoring problems could come from the fact that the environment you’re trying to sleep in has too many interruptions, and scientists have found that our circadian rhythms can be greatly influenced by the effect of light and darkness. Make sure your blinds and curtains are shut at night, and consider getting a blackout curtain if there’s still light shining through from the street. Try to set the temperature of your room or body with the air conditioner or a fan as you don’t want it to be too hot or cold, and if you’re living in a drier climate you may even want to consider a humidifier.
5. Try to sleep on your side
With adults, a lot of the time snoring is caused by the soft palates of the upper throat collapsing during sleep. What happens as a result is that the airflow to the lungs is restricted and the rattling noise of snoring comes with each breath. This process is much more likely to happen when you’re sleeping on your back, so to fight a bad case of snoring you might want to try sleeping on your side.
This simple change in posture can sometimes make a drastic difference in the snoring process of adults and lead to much more restful, enjoyable, and effective sleeping patterns.
Snoring at bedtime is not a lot of fun. And while sometimes it may be a sign of sleep apnoea, there are several processes you can try before it gets to that stage. By making simple, little alterations to your sleeping habits, you can ensure you get enjoyable, restful sleep every night and you’re not waking up your whole extended family every time you go to bed with your nightly snoring sessions.