Make these small changes for a big difference
Trying to get a good night's sleep is not always the easiest thing, especially if you or your partner snores.
Making small changes to your lifestlye may make a big difference to your sleep patterns.
With the help of the Private Clinic (privateclinic.co.uk) we have some simple changes that everyone can make to their lives which will result in less chances of snoring and a better night's sleep.
The simple changes…
1) Lose a few pounds
The more you weigh, the more likely you are to snore. By losing any excess weight you might be carrying, you could reduce not only the amount you snore, but also the volume of your snoring.
2) Turn down the heat.
Eating spicy food can lead to acid reflux. By reducing the amount of spicy food you eat, like curries or chilli, you could reduce the amount that you snore.
3) Kick the butts
Smoking can cause mucus to form and can often make breathing more difficult; both side effects of the habit are likely to increase the chances of snoring.
4) Bin the booze
The likelihood of snoring increases dramatically if we have had been drinking alcohol. Alcohol is a relaxant and can cause even the muscles in our throats to relax. This in turn causes the airways to narrow and means it is far more likely that we will snore.
5) Splurge on a pillow
Invest in a relatively firm pillow, which is not too large in size or too soft. Try also to get out of the habit of sleeping with two pillows and learn to sleep with just the one.
6) Banish the dust mites
Dust or particles in the air can irritate the nasal passage, causing our bodies to create a barrier of mucus blocking the nasal passage and preventing these particles from entering the nose. When we are asleep our only option then is to breathe through our mouths, increasing the likelihood that we will snore. Simply changing bedding regularly and hoovering and dusting frequently can reduce the amount of dust that builds up around the home.
7) Stick to your side
If you’re a snorer, it’s more than likely that at one time or another you’ve been told by your partner to roll over in a bid to make you stop. You are more likely to snore if you sleep on your back so either carefully positioning pillows to restrict the way you sleep or, for the slightly braver, sew a tennis ball into the back of your nightwear to stop you from rolling onto your back during the night.
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