Home Health Tips How to sleep: Three tips to stop deafening snores

How to sleep: Three tips to stop deafening snores

4 min read

Sleep is one of the most important activities of the day, and we need seven to nine hours of it.

Not getting enough could lead to insomnia, where you find it difficult to fall asleep, wake up during the night and feel tired during the day.

Methods of how to sleep include eating certain foods before bed and making changes to the area around you to make it more ‘sleep friendly’.

Reducing your snoring can also help you sleep, as sometimes this can wake you up, or you can be woken up by irritated people nearby.

The National Sleep Foundation recommends these three things to improve the amount of sleep you get.

The US-based organisation says you should try these three exercises to reduce your snoring and ensure you, and people nearby, get a good amount of shut-eye.

“Something that you can do [to reduce snoring] is strengthen the muscles around the airways by doing mouth exercises.”

The sleep advice provider says you should do these simple exercises for 30 minutes a day.

Exercise One

“Push the tip of your tongue against the roof of your mouth and slide the tongue backward. Repeat this 20 times.”

You can try this while you’re lying in bed, or sitting up in a chair.

Exercise Two

“Suck your tongue upward so that the entire tongue lies against the roof of your mouth. 

“Repeat 20 times.”

Exercise Three

“Force the back of your tongue downward against the floor of your mouth while keeping the tip of your tongue in contact with your bottom front teeth.”

You should also repeat this action several times.

Alongside these, the National Sleep Foundation also recommends playing a musical instrument, like a didgeridoo, to strengthen your airways and reduce snoring.

The NHS says that you may be able to reduce your snoring by losing weight, if you are overweight, and sleeping on your side.

It also suggests that if your sleep disturbs your partner, you should “consider asking your partner to use ear plugs if your snoring affects their sleep”.

Other lifestyle changes that it suggests to reduce snoring include stopping smoking, not drinking too much alcohol and avoiding taking sleeping pills, as these can “sometimes cause snoring”.

If this doesn’t help and your snoring is still a problem, it may be worth seeing your GP.

They can look inside your mouth and nose for any problems that may cause snoring, and advise on additional treatment to reduce the night time snores.

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