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(Image credit: Kampus Production / Pexels)
(Image credit: Kampus Production / Pexels)
There’s a cold spell taking place across the whole of the UK at the moment, which is rather surprising after such a mild December. You may be busy trying toavoid the damp with a dehumidifieror working outhow to winter proof your home, but did you know the cold weather could also be having an effect on your sleep?
To find out more about this, I spoke toMartin Seeley, CEO and sleep expert atMattressNextDay, who shared his essential tips for preventing snoring during these chilly nights.
1. Switch to an anti-allergy pillow
Maintaining a clean pillow is key to a serene night’s sleep for snoring sufferers. Did you know that a staggering 80% of household dust is comprised of dead skin? Considering the average person spends a third of their life in bed, it’s only natural to produce more of it overnight.
Feel like you need a new one after reading that? Read our guide to thebest pillowsto choose your next purchase.
2. Avoid foods with dairy
If you’re a late-night snacker and a snorer, your food choices might be amplifying the night-time noise. This is because the digestion process relaxes your throat and tongue muscles, allowing them to vibrate more as the night goes on.
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3. Tennis ball sleep hack
When you sleep on your back, the tongue, neck, and chin team together to obstruct airways, causing disruptive airflow and throat vibrations. Therefore, you should sleep on your side to take the pressure off your airways.
Breaking the back-sleep habit can be tricky, so here’s a practical trick: sleep with a tennis ball underneath you. if you attempt a back-roll during the night, the ball will nudge you awake, ensuring a quiet night’s sleep on your side.
Read our guide on thetennis ball sleep hackto find out more!
4. Take a hot shower
If you unwind before bed with a warm shower, did you know it can also be your secret weapon against snoring? This is because the steam from a hot shower can moisten the nasal passages, reduce nasal congestion and make breathing easier, therefore decreasing the likelihood of you snoring.
5. Ditch the booze
Alcohol can trigger snoring due to its relaxing effects on the muscles in the mouth and throat. When these muscles are relaxed, they can cause a partial blockage of the air passages, leading to vibrations and snoring sounds as air is forced through during breathing.
In addition, alcohol can lead to a decrease in the time spent in REM sleep, resulting in poor sleep quality and potentially exacerbating snoring. The sedative and depressant nature of alcohol relaxes the body, including the throat, making individuals more likely to breathe through their mouth.
Interested in more? Check out thesedoctor-approved exercisesfor snore-free sleep!
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