When we go camping and wake up the neighbouring tents, we are rather uncomfortable. It’s the same when you don’t let your partner sleep all year round… Or when you can’t sleep because your partner snores. However, snoring is not a fatality!
Here are 5 tips for better nights!
How to reduce night-time snoring?
By changing position at night
Although sleeping on your back is recommended for the spine, this position is not recommended for snorers. Why is that? Because when you sleep on your back, your airways are compressed by your chin, air circulation is reduced and you snore! So you have to learn to sleep on your side. There are tricks that prevent you from turning over during the night. For example, you can sew a tennis ball into the back of a t-shirt that you use to sleep. At first it’s a bit rough, but you’ll get used to it … and you won’t roll over anymore.
Changing your diet in the evening
Making large meals in the evening is one of the causes of snoring. They thicken the airways during digestion, especially cheese or other dairy products. But generally speaking, it is excess weight that promotes snoring. Indeed, adipose tissue (or fat mass) is lodged inside the throat in case of overweight. The larynx is compressed and air no longer circulates properly. You start snoring. Take care of your diet, exercise, move!
By sanitizing the house
Dust, mould or pet hair in a house can cause allergic rhinitis and nasal congestion, which can lead to snoring. To avoid this, vacuum the room where you sleep regularly and change your pillowcases often. Avoid carpets and rugs. Air regularly, especially when drying clothes, to avoid the formation of fungus.
By humidifying the air
Dry air also contributes to nasal congestion. A humidifier may be necessary depending on where you live.
By reducing alcohol or tobacco consumption
Alcohol is a vasodilator, which means that it dilates blood vessels and causes the throat muscles to relax excessively during sleep. The space between the veil of the palate and the wall of the pharynx will become narrower and the air will circulate less well. The soft tissues will vibrate: we snore! Tobacco, on the other hand, irritates and swells the airways.
… By consulting a specialist
If none of these things work for you, you may have sleep apnea. Consult your ENT specialist or do a screening test in the laboratory to be able to set up an appropriate treatment.