Tips to ease snoring
Many of us do it, but not all of us are actually aware that we do. Snoring is a very common problem that lots of people experience but it’s usually nothing to worry about.
However, regular snoring can seriously disrupt the quality of sleep we get each night, which can lead to all sorts of problems such as extreme fatigue, irritability and potentially increased wider health problems further down the line.
Not only can snoring sometimes be a source of embarrassment but if it keeps your partner awake too, it can also put strain on a relationship if you and your partner are not ‘sleep compatible’, as Dr Nerina, Silentnight’s resident sleep expert, explains.
In fact, according to Silentnight research, a whopping 40% of us can’t nod off at night as a direct result of a partner’s snoring. That’s why we created the Silentnight Anti-Snore Pillow, which you can find out more about here.
Commenting on the topic, Dr Nerina said: “If snoring is affecting your sleep, try to introduce things like white noise to the room to act as a sound buffer, but do have a back up plan in case this doesn’t work.”
“The key is to communicate without blame and shame. If you are struggling to get a good night’s sleep and find that you can’t sleep together, then don’t pressure yourselves to do so. It’s important to remember that sleeping separately doesn’t mean there is something wrong with your relationship.”
But if snoring does continue to be a menace for you throughout the night, Dr Nerina’s ‘snore work-out’ may offer some solace. She recommends the following steps:
- Start with your mouth open as wide as it can go and stick your tongue out as far forward as you can
- Hold this position while stretching your tongue up, down, and side to side for two full revolutions
- Begin humming your national anthem or ‘Happy Birthday’ in as deep a pitch as you can and continue right to the end (or for at least two minutes)
With daily practice, you should start to notice an improvement in your snoring within two to three weeks, according to Dr Nerina.