As featured on Kidspot
Does your partner snore? Research has shown that sleeping next to a snorer can actually damage your health.
Researchers at John Hopkins School of Medicine claim that one in seven people who sleep next to a snorer can see a rise in their blood pressure.
Not only that the lack of sleep can see the body releasing more adrenaline and the body unable to regulate stress hormones.
But before you throw your snoring partner to the spare bedroom, sleep expert Olivia Arezzolo says there are things you can do to put an end to your nightmare.
Firstly, Olivia advises
Using hypoallergenic bedsheets, such as wool. “Allergens can restrict nasal airflow and force you to breathe through your mouth - exacerbating snoring. Hypoallergenic fabrics are typically natural, such as wool and bamboo,” she says.
Next, try sleeping on a pillow folded in a wedge. “No need to buy a new one - just fold your existing one into a wedge,” she advises.
“Forcing you to sleep on your side, your tongue naturally moves to the side of your mouth - allowing airflow to and from your throat with greater ease; compared to if you were on your back.”
Olivia also says it’s important that you maintain a healthy weight.
“Placing additional pressure on the throat which then restricts airway, excessive weight is a primary factor in snoring - and one which can be mediated without an expensive CPAP machine,” she says.
Olivia also says you should get your partner to practice anti-snoring throat exercises. Like most muscles, those in the throat can be trained - and rather than costing you money, it simply costs you are few minutes of time each day. Sleep Foundation, instructs the following:
Push the tip of your tongue against the roof of your mouth and slide the tongue backward. Repeat 20 times.
Suck your tongue upward so that the entire tongue lies against the roof of your mouth. Repeat 20 times.
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.
Lastly, Olivia says you should eat an anti-inflammatory dinner
“Akin to allergenic bedding, food can also restrict airflow. Particularly if it contains pro-inflammatory ingredients such as chili, garlic, gluten or dairy; the airways can become inflamed and exacerbate breathing difficulty - snoring - throughout the night.
