You finally get settled into bed, are ready to shut your eyes and it starts. That wall-shaking, roaring noise… also known as your partner snoring. You try to wake your partner—a forceful jump in the bed, a tug at his/her pillow, a loud sigh—nothing seems to stop. After losing the battle, you wrap your pillow around your head to drown out the sound.
There has to be a way for you both to get a good night’s sleep, right? Try our five tips to help you (or your partner) reduce snoring at night:
1. Make sure your nose is clear
Feeling slightly stuffed up? Take a hot shower, blow your nose or try a saline rinse to clear your nasal passages. By clearing out your nasal passages, air can slowly move through it, meaning you are less likely to snore.
2. Change your sleeping position
You are more likely to snore if you’re a back sleeper. This sleep position can cause the back of your tongue and soft palate to collapse to the back wall of your throat, causing a vibrating sound while you are asleep. Try sleeping on your side, or look into an adjustable bed that allows you to sleep with your head elevated.
3. Keep the air moist
Dry air can irritate and dry out your nose and throat. If you live in a dry climate and often snore, look into using a humidifier in your room every night. The moisture created by the humidifier may be enough to stop your snoring.
4. Lose Weight
If you recently gained weight and started snoring, the extra weight could be to blame! While thin people snore as well, added weight around your neck may cause added pressure on your throat, making it more likely to collapse while sleeping (which creates the snoring noise!).
5. Cut Back on Drinking
Drinking alcoholic beverages before bedtime can increase your chances of snoring. Alcohol relaxes the muscles in the back of your throat enough to cause even a non-snorer to saw logs. Plus, too much alcohol will mess with your ability to get a good night’s sleep. So, think before you drink!