Sleep expert reveals how to stop snoring – and vacuuming your mattress is key
THERE'S nothing worse than hitting the sack after a long day hoping for some solid slumber, only to lay awake thanks to the sound of snoring.
Whether it's you or your partner who suffers though, there are some simple ways to put a stop to it - and the answer could be found in your mattress.
sleep expert and chartered psychologist Suzy Reading shared her how-to guide with to help stop snoring for good - and what to do if your partner's condition has you lying awake at night.
“Snoring can be caused by a number of factors and cause your tongue, mouth, throat, or the airways in your nose to vibrate as you breathe. When these parts of your body relax and narrow whilst asleep – snoring occurs," she explained.
“For anyone who sleeps with a snorer, the noise can be frustrating to say the least, causing regular sleep disturbances leading to tiredness, irritability and low mood come morning. Hardly the right way to start the day!”
1. Take a look at your lifestyle
Suzy said there are many lifestyle factors that contribute to snoring - including being overweight, smoking, dehydration and drinking alcohol.
She said that "integrating healthy movement habits, hydration and nutrition" will help "reduce the likelihood of snoring" as well as improving the "quality of sleep and wellbeing."
2. Check your sleep environment
It might surprise you to learn that dust and pollen can increase the likelihood of snoring, especially if you suffer from allergies.
And the solution to this is to vacuum your mattress regularly, according to Suzy, who also said to "shower and change into clean bedclothes before going to sleep."
This way, your bedroom will be free of any outside particles and dust that could be impacting your sleep.
3. Sleep on your side
Sleeping on your back can cause you to snore more, so simply turning to your side while snoozing can reduce it drastically.
Suzy said: “Sleeping on your side reduces compression of your airways meaning you’re less likely to snore than when sleeping on your back.”
But your choice of pillow and its positioning helps too with Suzy insisting it should keep your head in a neutral alignment with your spine to make sure your airways are clear.
Try a pillow that's designed for side sleepers, or try a wedging pillow tucked in behind you which will stop you from rolling onto your back while sleeping.
What to do if you sleep with a snorer...
As much as we want to yell and scream at our snoring partner, Suzy said to remember that they don't do it on purpose.
Earplugs are a good starting point, but if they haven't worked, consider sleeping in a separate room for a couple of nights to ensure you get some solid slumber.
Another tip if you’re still struggling is to re-focus on something calming.
Suzy suggested "coherent breathing exercises" - breathe in for five seconds and out for five.
This can be "extremely soothing for the nervous system" and counting will be a "good distraction" from your partner's snoring.
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