Snoring can be a real annoyance for your partner, but it’s also an indicator of sleep apnea. Sleep apnea is a serious condition that affects the quality and quantity of sleep, leading to many other health problems like heart disease, diabetes, and even strokes. Some people who snore may not have sleep apnea but still have trouble sleeping because their partner keeps them awake with their loud snoring!
Fortunately, there are ways to reduce or eliminate snoring so you can get a better night’s rest:
Get enough exercise.
It’s important to get enough exercise. The American Heart Association recommends that adults should get at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking or jogging. If you can’t fit in this much physical activity every week, aim for at least 20 minutes on most days of the week.
For example:
- Walk upstairs instead of taking an elevator or escalator.
- Take a walk around the block during your lunch break (or better yet, bring lunch from home and eat outside)
Breathing Exercises.
If you’re a snorer, it’s a good idea to practice breathing exercises throughout the day. This can help you learn how to exhale fully before inhaling again during sleep. For example, if you practice yoga or meditation, those techniques will teach you how to breathe deeply and slowly from your diaphragm (the muscle under your lungs).
If this is something that interests you and sounds like something worth trying out for yourself and/or your partner–and if so, great! Just remember that any kind of exercise program has its benefits as well as possible side effects: breathing exercises might help reduce snoring but could also make other issues worse (such as insomnia). So, make sure both partners are aware of these pros and cons before deciding whether they want to try this method out together!
If you’re having trouble keeping your tongue flat and relaxed during sleep, try using a tongue stabilizer. These are devices that fit over the teeth and keep the mouth open. They can be used by people who have sleep apnea or other issues with their airways.
If these steps don’t work for you, it’s worth seeing a doctor for an assessment of your snoring problem. If necessary, they may prescribe medication or refer you to an ear-nose-throat specialist (ENT).
Snoring can be prevented!
Snoring is a symptom of sleep apnea, which can be caused by many different lifestyle choices. However, it’s possible to prevent snoring by making a few simple changes in your everyday routine!
Here are some things you can do:
- Don’t eat heavy meals right before going to bed – Food can cause turbulence in your stomach and intestines while they digest overnight, which will lead them to make noises when passing through your throat that sounds just like snoring! Avoiding these foods will help keep them moving smoothly so nothing gets stuck or gets caught up anywhere along its path from the mouth through the esophagus down into the stomach/intestines area where all kinds of bad stuff could happen (like heartburn).
- Sleep on your side – This is the best position for snoring because side sleeping reduces the compression of your airways.
- Nasal strips or treat nasal congestion, a nasal strip is placed in the center of your nose and helps pull the sides of the nose to widen the nasal passage. This will improve airflow through the nose, resulting in reduced snoring.
If you’re a snorer, it’s important to take steps to prevent this condition. Snoring can be embarrassing and disruptive to others around you, as well as cause health problems like sleep apnea. By following these tips and getting checked out by your doctor, if necessary, you can stop snoring once and for all!