Snoring: Keep quiet in bed with these tips!

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An asleep expert explains stopping snoring for good by avoiding certain things and doing others instead.

Snoring is no cause for alarm, but it can disrupt the quality of your sleep and the sleep of those with whom you share the bed. If you share a bed with someone who snores, you know you’re in for a terrible night’s rest. However, it doesn’t have to stay that way.

The worst and the best sleeping position

Even if the snoring person is the one causing the snoring sounds, there is a lot to suggest that they are not enjoying the best night’s sleep. Even though snoring is an involuntary action after falling asleep, sleeping posture can make a big difference.

According to sleep expert Marwan Amini of Eachnight.com, people who sleep on their backs are more likely to snore. She confirms that: Sleeping on your side instead of your back is best to avoid snoring. When you lie on your back, gravity pushes your tongue against your mouth, blocking your airway, which leads to snoring.

People who have trouble sleeping in this position should try a few tricks. For example, avoid resting your chin on your chest or holding your head down, narrowing the airway and making breathing difficult. Instead, keep your arms around your waist or parallel to your sides.

Further, if you experience joint pain in this position, try placing a pillow between your knees to keep your spine upright and relieve lower back pain.

Snoring is caused by many factors, not just the position you sleep in. According to the UK NHS, overweight people are more likely to snore.

Sleep expert confirms: Weight gain can trigger snoring because it increases the size of the tissues around your throat and pharynx, which means your airway is more likely to collapse during sleep.

Drinking more water during the day can help you sleep better at night by decreasing the likelihood of snoring. Dehydration can thicken the mucus in your mouth and throat, causing snoring. Drinking plenty of fluids will alleviate this mucus and help you breathe easier at night.

Diet plays a role in mucus production, not only because it can contribute to weight gain but also because some foods can reduce mucus production (pineapple seems to work wonders for snoring). If your stomach is full at night, your diaphragm may not be able to stretch enough to breathe properly, which disrupts sleep.

Avoid dairy products, which can cause constipation, and instead eat protein-rich foods like salmon, tuna, and turkey for dinner to reduce mucus production and snoring. Sticking to a regular sleep schedule and getting enough sleep can help you avoid another sleepless night. If none of that works either, sleep in separate rooms; it’s not bad.

– source: Schnarchen: Mit diesen Tipps herrscht Ruhe im Bett! (gentside.de)/picture: Love photo created by jcomp – www.freepik.com

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