“Snoring affects 40 per cent of the adult population, it’s a breathing disorder caused by vibrations of the tissues behind the nose and mouth," says Slumberdown's independent sleep expert Sammy Margo. “Alcohol, weight gains, sleep apnoea and smoking can all trigger snoring but there are a number of small changes you can make to your regular sleep routine to help reduce it."
- In the first instance, try elevating his head by sleeping with thicker or multiple pillows. I’d recommend Slumberdown’s Anti Snore Pillow as it’s specifically designed to help reduce snoring. Its S-shaped inner foam core helps encourage better breathing by supporting the head and neck.
- Changing your sleeping position can also help. Ask your partner to try sleeping on his side and you'll be able to tell him in the morning if one side is quieter than the other.
- Make sure he avoids drinking too much alcohol, taking sleeping pills or anti-histamines as these cause your muscles to relax and limit your air passage.
- Avoid giving him a big meal just before bed as this will push on his diaphragm when he lies down and limit his breathing. Dairy products can also cause a build up of mucus which won't help.
- It’s also worth trying anti-snoring products such as sprays, mandibular devices, electronic buzzers, nasal strips/dialators and humidifiers to help reduce congestion. Not all of them work for everyone though, so you’ll need to experiment to see which one works best for him.
If these tips don't make a difference, seek help from your GP.
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