Snoring is one of the most common complaints we hear from spouses and partners that live together. It can cause sleep problems not only for snorers, but for everyone around them as well. Fortunately, snoring is not a hopeless case. Here are steps you can take to handle a snoring partner:
1. Make Sure You Are Sleeping On A High Quality Mattress
You may be surprised to know that sleeping on a low quality mattress can actually be the cause of your partner’s snoring! If your mattress is old and sags in the middle, this will affect the position of your partner’s neck when they are asleep, blocking their airway in the throat. Once you’ve got a nice, high quality mattress, remember to raise your bed up by about four inches. Doing this will help keep throat tissues and the tongue from plugging up your partner’s airway, greatly reducing the chances of them snoring throughout the night.
2. A Weighty Issue
Unfortunately, snoring tends to be more prevalent in those who are overweight as they tend to have bulky throat tissue. If your snoring partner is above their ideal weight, this could be one of the reasons they are keeping you up at night. The good news, however, is that this is completely reversible. Encourage your partner to adopt a healthy eating and exercise plan in order to shed the excess kilos.
3. Stay Away From The Booze
Do you ever notice that your partner’s snoring gets even worse after a night out to the bar? This is because alcohol relaxes the muscles around the throat, making everything, well, floppier. The floppier muscles are around the airway, the greater the constriction for air to flow through. Avoiding alcohol in the evening or prior to bedtime can often lead to a much more peaceful night’s sleep for both you and your partner.
4. Where There Is Smoke, There Is Snoring
Smoking can cause or worsen a bad case of snoring. Cigarette smoke has the ability to swells the mucous membranes of the throat. In addition to this, it limits your oxygen intake to the lungs. If that is not bad enough, smoking can also cause blockages to form in the nose and throat. All of these are factors that can lead directly to snoring. If your partner is a smoker, encourage them to quit the habit, or purchase them nicotine patches as an alternative to smoking cigarettes.
5. Stay Well Hydrated
Many people are unaware to the fact that being dehydrated can actually cause one to snore at night. Secretions in your nose and soft palate become stickier when you’re dehydrated, which can directly cause a person to snore more. Healthy women should guzzle down about 2.5 litres of total water (both from all drinks and food) a day; whilst men require about 4 litres of water a day.