Snoring is not a pleasant thing, especially for those who are listening to all these mellifluous sounds all night long. That is why you need to know some simple and fast acting methods of how to stop snoring once and for all.
1. Changing position
You wouldn’t think it but gravity can play a role in causing your partner to snore. Lying on your back can make the base of your soft palate and tongue drop to the back of the wall of your throat, blocking the airway and creating the vibrations that cause you to snore.
Why not suggest to your partner to sleep on his side. If this doesn’t work use a full length body pillow to help him/her stay on his/her side.
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2. Lose weight
If your partner has recently gained weight, it might be the cause of his snoring. Gaining weight can create extra fatty tissue in your throat. This makes it more likely to fall to the back of your throat squeezing the airway and preventing air from flowing freely.
Losing some weight can reduce the fatty tissue and widen the airways giving you a quieter night. Suggest some coactivity: hiking, swimming or running to get him/her on the track to weight loss.
3. Avoid things that make snoring worse
Alcohol, sleeping pills, coffee, and fatty foods before bedtime can all increase snoring by making your throat muscles relax and narrowing your airway. Large meals and fatty foods likewise restricts your airflow by pushing up on your diaphragm.
This added with the normal relaxation of the muscles means that your throat will collapse more readily and block off the airflow. So suggest that if he/she’s going to drink that he/she does it 3 to 4 hours before going to sleep.
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4. Open the airways
Does flu season cause more snoring around the house? The more clogged and narrow your nose the more fast moving the airflow will be, leading to more snoring. If this is the case and his snoring exists just within his nose, keeping his nasal passages open can help.
You can clear them up using neti pot, a little plastic pot that you can use to rinse out your nasal passages with a salt water solution. Nasal strips can also help to lift the nasal passages and to open them up. If it’s an allergy that’s the problem then try antihistamine tablets or a nasal spray.
If the air in your bedroom is as dry as the Sahara then it may be the cause of his snoring. Dry air dries out your nasal membranes and throat which contributes to congestion. This restricts the airflow causing the tissues to vibrate.
Deal with this by getting a steam vaporizer or a humidifier to place in the bedroom and keep the air moist. Another way to deal with this is to fill a bowl with hot water and drape a towel over your head. Bend over the bowl while keeping your nose 15 cm from the water, then breathe in deeply through your nose for a few minutes.
You can also try to levate the head of your bed, reduce bedroom allergens (dust, pet dander, mold), change sheets and pillowcases often and quit smoking. You don’t need to send your partner to the doctor every time he starts to snore. Just by following these tips you can get him/her to snore less and you to sleep more.