You’ve been sleeping all wrong – 6 easy ways to put snoring to bed for good
ONE of the main reasons many of us wake up during the night is because of snoring – our own, or the person’s next to us.
But small changes can help keep it to a minimum. Here are some ideas to rein in your night-time noises.
GET SNORELAB: This app will record your dulcet tones throughout the night.
It is designed to help you to spot patterns in your snoring habits and track the benefits of any lifestyle changes you make.
SLEEP ON YOUR SIDE: You’re more likely to snore if you conk out on your back.
But instead of relying on your partner to give you a shove to turn over, lie on your side and prop yourself up with pillows.
A tennis ball down the back of your pyjama top will make it uncomfortable to lie on your back too, helping you stay in position on one side.
WORK OUT: Snoring can be reduced if you strengthen your tongue, jaw and airways.
The SnoreGym app outlines quick workouts you can do to boost these areas of the body so you sleep a lot better.
LOSE WEIGHT: People who are overweight are more likely to snore, and it’s also the case if you smoke and drink too much alcohol (14 units is the recommended weekly maximum).
Shedding a few pounds can help relieve pressure on airways, making nocturnal noise less likely.
PUT A RING ON IT: Some people swear by snoring rings (£7.45, Amazon).
Placed on the little finger, they apply light pressure to two points said to connect to muscles in the throat and larynx to help clear airways and reduce snoring.
LAST RESORT: If all else fails, buy your bedfellow a set of EarHub soft silicone ear plugs with aloe vera (£8.99 for six pairs, boots.com).
They claim to reduce harmful or irritating noise by 27 decibels and can be cleaned and reused.
- See your GP if snoring is significantly affecting your sleep and day-to-day life, or if you gasp/choke during sleep. This could be a sign of sleep apnoea, when your breathing stops and starts.