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Shockingly, snoring or noisy breathing during sleep, affects almost 90 million adults in the United States. Although it occurs in both genders, those most at risk are males who are overweight and snoring usually becomes more serious with age. Snoring occurs when the muscles in your throat relax causing a narrowed air passage and a vibrating sound as you breathe. It can not only cause disruptions to your own sleep but your bed-partner’s sleep as well. Those who are dealing with noisy breathing are oftentimes searching for solutions to ease the problem.
Without purchasing any outside remedies (many on the market today) here are tips you can act upon today to give you the best chance of sleeping soundly by this evening.
Tips to Sleep Better with a Snoring Partner
- Modify your sleep position. Sleeping on your back allows for your tongue and soft palate to collapse to the back wall of your throat causing a wheezing sound. Try placing a full-length body pillow next to you which supports the body entirely. This allows you to sleep on your side for a longer period of time.
- Avoid alcohol and sedatives which relax the muscles in the throat.
- Try to keep the nasal passages open by taking a hot shower before bed or using a saline solution rinse to clear the nasal airway fully.
- Change your pillows. Simple enough, but many overlook the irritants and allergens present in bedding and pillows. The dander from pets sleeping on the bed may cause congestion and even a dusty ceiling fan could be a hazard to your sleeping environment due to dust mites.
- Hydration is key. According to the Institute of Medicine, healthy women should have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups. Dehydration could create more snoring and it’s a simple fix with lasting results for overall well-being.