Nothing is greater than a sweet sleep after a long hard working day. But if your beloved has a problem with snoring, it can be a vulnerable night. If your partner snores regularly at night, it can result in losing sleep and health problems for him or her. Moreover, snoring can even lead to a problem for marriage by separating the bedroom. For that result, to avoid snoring at night, you can follow these following tips for a night of better sleep for your family.
Reason of snoring
You should know the cause of this problem to handle it effectively. It happens when the air can’t move normally through your nose and throat while you sleeping. This leads to the air rattles against the tissues and makes a snoring sound. The tongue can also the reason of snoring by getting in the way of breathing.
Everyone will have a different cause of this problem. You should understand the reason so that you can avoid snoring. Some more serious causes are in case you worked so hard during the day and stop breathing during sleep.
Change your sleeping behaviors
Sleeping behavior is one of the factors leads to the snoring problem. You should change some behaviors to avoid snoring.
Adjust your sleeping position. Heighten your head 3-4 inches can smoothen breathing and allow your tongue to move forward.
Clean your nasal passages. If you snore by the way of the nose, keeping nasal passages clean may help you much. By this way, the air can go easily through your nose and reduce snoring noise.
Check what you eat. Before going to bed, you shouldn’t eat too much, because a big meal near the sleeping time may worsen your snoring. If you are overweight, make sure you eat healthy food and exercise regularly. Remember that the more you reduce the fatty tissue around your throat, the easier for you to avoid snoring at night.
Practice anti-snoring exercise
Exercise is not only a good way to lose weight but also strengthen the muscles throughout your body. So that they will be able to stay open when you sleep.
Besides exercise for your body, work out for your throat is also important to avoid snoring. You can search for specific exercises such as pronoucing vowels and curling the tongue to strengthen the muscles of your mouth.
Stay away from alcohol drinks
If you want to end snoring problem effectively, alcohol drinks before bed is a bad idea. Although they can make you easy to fall asleep, they don’t make a restful sleep. Alcohol beverages relax the muscles in your throat and disrupt breathing at night. This is no doubt male usually snore than female. Instead, drinking more water is an ideal way to avoid snoring. Try not to dry out your mouth but keep hydrated because it can make snoring louder.
If you are a partner and want to help your other half deal with a snoring problem, patience is the key factor. Instead of complaint about this strictly, try to sit down and give a solution together. He can’t fix the problem by himself but you must be a helper to come over it.