Snoring can take its toll on any couple and is one of the most common problems in the bedroom. Snoring is not exactly the kind of heavy breathing and loud noises you want coming from under the sheets.
Those bedroom blasts can have a wide range of implications. In a survey, non-snoring spouses reported losing 1 to 3 hours of sleep a night due to a restless sleep when their partner snores at night.
No wonder, given that the sound of snoring typically measures 60 to 90 decibels.
Below are some quick tips to help your partner deal with snoring.
1. Lose Weight: If you’re overweight, dropping even a few pounds can reduce fatty tissue in the back of the throat and decrease or even stop snoring.
2. Exercise Frequently: Frequent exercises can also help to stop the habit. As well aiding weight loss, exercising your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.
3. Quit Smoking: Quitting is easier said than done, but smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. Get help with quitting here.
4. Avoid Alcohol, Sleeping Pills, and Sedatives: Avoid the listed items because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
5. Establish Regular Sleep Patterns: Create a healthy bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize the habit.