Snoring is very effective at forming wedges in relationships and disrupting both you and your partner from having a great night’s sleep. You might think you are the only one suffering from your partner’s loud snores but they are suffering just as much as you, they just don’t know it. Snoring is annoying for a reason; no one is meant to snore. If your partner is snoring it is an indication that something is wrong with the way they are sleeping and the way they are breathing.
Important things to know about snoring…
The act of snoring is often passed off as an action that ‘just happens’, some people ‘just’ snore and consider it a normal occurrence. Some snore after they have had a few beers, others after a large meal and many have always had minor snoring patterns. Snoring is actually a symptom and those who create this ghastly noise are experiencing the vibrations of their pharynx. The pharynx is the part of your throat just behind your tongue that aids in speech. When the pharynx is relaxed, it will vibrate when you breathe in and out and this vibration will cause the sound we all know as snoring. A relaxed pharynx is not necessarily a bad thing but for those who snore often, snoring may indicate other underlying problems.
Identify the problem…
According to the Sleep Health Foundation over 40% of Australian men suffer from mild snoring, while around 30% of women suffer the same annoyance. While snoring is frustrating for both you and your partner, remember that snoring is not often permanent, and finding the reason behind the snoring will get you both on the road to a great night’s sleep. There are a number of reasons why people snore. Those who are overweight and obese are more likely to snore because there is fatter around the neck to place pressure on the pharynx. Those who breathe through their mouths can find that this contributes to their snoring. Drinking alcohol can numb the pharynx causing it to relax and vibrate. Suffering allergies or having a blocked nose can cause sleepers to breathe through their mouth and even sleeping on your back can cause the tongue to fall back, interrupting airflow.
Learn to breathe through your nose…
Breathing through your mouth is second to breathing through your nose. Your nose should be your number one channel for breathing as it regulates the amount of air gradually filling your lungs as opposed to mouth breathing which fills lungs rapidly. Practice breathing through your nose and eventually, you may breathe through your nose during sleep.
Losing weight reduces the risk of snoring…
Weight loss is a big commitment but even losing a kilo or two will help reduce the chance of snoring especially around the neck. Visit your doctor or dietitian on healthy ways for weight loss.
Stop drinking before bed…
Drink a little earlier or start to drink water before bed to reduce the chances of the alcohol numbing your throat. Or better yet, don’t drink before bed, your partner will thank you for it.
Sleep on your side or find a bed to support you during sleep…
Having proper support during your sleep is incredibly important and it can help those who suffer from snoring. Latex Mattress Australia has mattresses and pillows that are fantastic for snoring partners as they work to support the head and body into a natural position that can reduce the risk of interrupted airflow, and ‘snoring’.
