If there’s one thing that can ruin a good night’s sleep, it’s a partner than snores. Or perhaps you’re the one doing the snoring and keeping your partner awake at night. While it is often joked about, it can have a big impact on your quality of sleep.
Here are some top tips on how you can minimise the impact of snoring and restore healthy happy sleep for you and your partner.
Understanding Snoring: Why Does It Happen?
As we doze off, the muscles in our throat relax, causing the airway to narrow. When air passes through this narrowed space, it vibrates the tissues, producing the familiar sound we know as snoring.
You don’t usually snore all night long, typically people are quiet for the first hour of sleep. Snoring tends to occur once you enter the deep sleep stage. Snoring occurs most often when people sleep on their back.
Tips to Prevent Snoring:
Adjust your sleep position- sleeping on your side can help to keep the pressure off your airways. You can use pillows to help support you on your side. Pocket sprung mattresses are great for side sleepers they offer targeted relief, our Pocket Spring and Memory Foam Mattress offers all the support from a sprung mattress with the added comfort of memory foam.
Avoid smoking – smoking not only impacts your long term heath, it could also be making you snore too. Tobacco and cigarette smoke irritate the airways and the throat which can cause swelling. This reduces the airflow and can cause the soft tissue to vibrate.
Vaping can also cause irritation too.
Avoid alcohol before bed – steer clear of alcohol in the hours leading up to bedtime, as it can relax the throat muscles and worsen snoring.
Maintain a Healthy Weight: Shedding excess pounds can reduce fatty tissue in the throat, alleviating pressure on the airway and decreasing the likelihood of snoring.
Practice Good Sleep Hygiene: Establish a regular sleep schedule, create a comfortable sleep environment, and limit exposure to screens and stimulating activities before bedtime.
Elevate the Head of Your Bed: Raising the head of your bed by a few inches can help alleviate snoring by reducing the gravitational pull on your airway.
Treat Nasal Congestion: If nasal congestion is contributing to your snoring, consider using saline nasal sprays or nasal strips to help keep your airways clear.
What is the best mattress for people who snore?
Pocket Spring and Memory Foam Hybrid Mattress A medium-firm mattress that combines body contouring memory foam with the exceptional body support of individually encased pocket springs. The medium-firm rating makes it ideal for side sleeping, and with orthopaedic support it aligns the spine nicely, helping to open the airways. It creates a cushioned effect that holds the body in position without feeling too restrictive. Its hypoallergenic cover improves breathability.
Egyptian Cotton and Eco-Comfort Hybrid Mattress – This mattress combines a natural sleep surface with the support of traditional steel coil springs for a great firm feel mattress. The use of natural fibres means that you’re less likely to from an allergic reaction to dust.
