Have you been lying awake, hearing noises, and feeling tired during the day? Do you know that those noises were your partner’s snores?
Fortunately, we are here for you. All of us struggle with snoring loudly from time to time. Luckily, there are some things that you can do to make your sleep quality better when that happens.
We’ll teach you how to diminish really loud snoring in the following article. Keep reading to learn more.
Table of Contents
Maintain a Healthy Weight
Having excess weight around the neck and throat can put pressure on the airway and cause loud snoring. Therefore, eating a healthy balanced diet and exercising regularly are key to helping decrease loud snoring and getting a good night’s rest. If a person is already at a healthy weight, reducing or eliminating alcohol will help to thin out the mucus in the throat and reduce snoring.
Establish a Regular Sleep Routine
Start by going to sleep and waking up at roughly the same time every day. Limit napping; if you must, keep it to 20 minutes or less during the day.
Avoid stimulants like caffeine and nicotine in the late afternoon or evening. Keep your bedroom dark and make sure it is at a comfortable temperature.
Consider using relaxing music if it feels like an appropriate way to wind down before sleep. Have a regular bedtime routine, such as reading quietly or doing relaxation exercises.
This will help train your body and mind to recognize when it is time to fall asleep. Try to avoid using electronic devices late at night, as the light from the screen can interfere with your sleep.
Sleep on Your Side
Sleeping on your back allows soft tissues in the throat to vibrate, which is what causes the loud snoring sound. Sleeping on your side faces less obstruction, resulting in quieter breathing and a better night’s rest.
Additionally, placing a body pillow or rolled-up towel behind you can help keep you in this position throughout the night.
Utilize CPAP Machine
If you suffer from really loud snoring, utilizing a CPAP machine can help diminish your snoring and provide you with a better night of rest. First, you’ll need to consult your doctor to get the right CPAP machine and settings for your individual needs.
You’ll also need to obtain clean air filters, an air mask, and other masks to ensure the air is filtered and the air pressure is correct. Be sure to wear the mask properly at night and keep the CPAP machine on a good level.
Additionally, make sure to frequently clean mask filters and the machine itself in order to ensure that you are receiving the highest quality of air. For emergencies such as power outages, make sure to look here for more tips on how to prepare for your CPAP machine.
Diminishing Really Loud Snoring
Remember that really loud snoring can rob both you and your partner of a good night’s sleep. If you or your partner has a loud snoring problem, applying the tips above can help create a more peaceful, restful sleep for everyone.
Start by addressing any underlying health conditions, keeping your nose clear, and try the snore-preventing devices and lifestyle changes outlined in this article. With some trial and error, you can soon gain control of the snoring beast and gain a good night’s rest.
Take a look through our other articles on our blog for more helpful health tips and insights to help you lead a better life.