Citizen Reporter
3 minute read
20 Apr 2022
12:51 pm

Daily hacks: Avoid keeping your partner up at night with these hacks to stop snoring

Citizen Reporter

In our 'daily hacks' series, we bring you the latest beauty and home tips, trends and tricks to transform your life and save you money.

Struggling to sleep due to the annoying sound of her partner snoring. Picture: iStock

With your busy schedule, it may get more difficult to fall asleep and stay asleep, but just like a balanced diet and regular workouts, your body needs a good night’s rest to function well and allow you to have the most productive days.

Getting a good night’s rest may be even more difficult to achieve if you are sleeping with a loved one who often snores and distracts you or keeps you awake with their loud snoring.

These simple sleeping tips and lifestyle changes could help you or your loved one better your snoring situation to ensure that you both get a good night’s rest as often as you can.

Change sleeping positions

One of the worst positions to sleep in when trying to avoid keeping your partner awake at night is sleeping on your back.

The reason for this is because when you lay on your back, gravity pushes the tongue against the mouth which creates an airway block and causes snoring. 

Try changing your sleeping positions and lay in the most comfortable position for yourself on either of your sides.

You can place pillows behind you while sleeping to avoid changing your position and going back to sleeping on your back.

Quit smoking

According to WebMD, smoking usually irritates and inflames your upper airways and throat tissues, which often leads to inflammation that results in heavy snoring.

Making a change to your lifestyle and quitting smoking could have a great effect on your health and the quality of your sleep.

Change your diet

Try avoid dairy products and protein-heavy foods, especially for dinner as they can increase congestion which could lead to snoring.

Eating lighter foods for dinner, and having your dinner hours before heading to bed can ensure your diaphragm has enough room to expand while breathing during your sleep cycle.

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Elevate your head while sleeping

If you are having a hard time changing from your usually sleeping position which is sleeping on your back, then you should try elevating your head while sleeping to ease your breathing and decrease your snoring.

Placing a thick or extra pillow under your head when going to bed is the best way to elevate your head.

Drink more water

Being dehydrated can lead to the thickening of your mucus in your mouth, throat and nose, making it difficult for you to breathe with ease.

Staying hydrated can positively impact your sleep cycle, particularly for people who occasionally.

Rid your home of allergens

Snoring can sometimes be caused by allergens which are present in the spaces where you spend most of your time.

If you think that your snoring may be caused by this, then you should make it a habit to dust around all surfaces and wash bed sheets and pillowcases regularly.

If you are a pet owner, you should avoid allowing your pets to lay on your bed or lay on your couches or anywhere else where you usually spend most of your time in your home.

Pets are known to worsen the symptoms of those with respiratory problems.