No matter how much in love you maybe with your partner, snoring can take a toll on your relationship. Snoring is caused by an obstruction in the nasal airway, which is between the nose and lungs. According to the National Sleep Foundation in the US, men snore nearly twice as much as women, every night. Sleeping partners of heavy snorers can lose approximately an hour of sleep a night, says Dr. John Shepard at the Mayo Clinic, Rochester. So, if you’re loosing sleep because of your bedmate, refer them to a sleep clinic or ask them to follow these simple steps to reduce their snoring:

Stop Smoking

Inhaling tobacco smoke from cigarettes can irritate the membranes in the nasal cavity and throat. Congestion of the nasal passages makes it difficult to breathe as less air flows in and out of the nose. There is a direct link between the number of cigarettes smoked per day and the likelihood of snoring.

Lose some weight

If you are overweight, then you are likely to have more fat tissue around the throat. According British Snoring and Sleep Apnoea Association, if your collar size is greater that 16.5 inches, you may not have the muscle tone to keep your airway sufficiently open at night for normal breathing.

Avoid Drinking Alcohol at Bedtime

Alcohol relaxes throat muscles and decreases the body’s natural defenses against airway obstruction. A study at the University of Sydney, showed that patient’s had longer and more frequent episodes of nasal blockage after alcohol consumption. So, try not to have that late-night drink.

Sleep on your side

When you sleep on your back, the base of your tongue may collapse into the back of your throat causing difficulty in breathing. However, sleeping on the side can help open up your airway. Elevating your head by 4 inches may help you tongue and jaw to move forward, which can also ease breathing.

Snoring can be symptom of sleep apnea, which a serious disorder that multiples the risk of type 2 diabetes and hypertension in patients. Therefore, it is essential to understand the cause behind your partner’s snoring habit. Special pillows and anti-snoring mouth appliances are available to help people with severe snoring problems.

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