Snoring – a common nighttime disturbance, and believe it or not, it tends to rear its head more often in the winter months. An expert has shed light on a few tricks to keep your partner's sleep undisturbed, even when the temperatures drop.
Picture this: a long day, you're finally settling in for a peaceful evening, and then bam – the soundtrack of snoring hits. To add to the intrigue, a recent study spilled the beans that snoring tends to crank up a notch during the colder months. A study published in the medical journal Chest dug into data from over 7,500 patients seeking sleep clinic assistance over a decade. What they found was a noticeable uptick in sleep-related issues, with snoring taking center stage during winter.
As the chill settles across the UK, get ready for a potential surge in snoring disruptions. Martin Seeley, CEO and sleep expert at MattressNextDay, comes to the rescue with tips to keep snoring at bay for you and your partner.
1. 30-Second Tongue Exercise :
Seeley suggests trying exercises that target the mouth and throat – these oropharyngeal muscle exercises can help ease obstructive sleep apnea and cut down on snoring. By toning up the airway and tongue muscles, these exercises encourage breathing through the nose and prevent throat tissues from getting too comfy during sleep, reducing the chances of snoring.
A quick and effective technique involves a 30-second routine: close your mouth and move your tongue in one direction ten times, then switch to the opposite direction for another ten, and repeat for a third round. Surprisingly, visible results can be seen after just three nights of practice. Consistently doing these exercises over three months can lead to a whopping 59% reduction in snoring, according to studies.
2. Mind Your Midnight Munchies :
Late-night snacks might be fueling the snoring symphony. Digestion tends to relax throat and tongue muscles, making them more prone to vibrate during the night. If you can't resist a bedtime snack, opt for options less likely to induce snoring. Steer clear of high-fat dairy like ice cream or milk, as dairy before bed can trigger mucus production, potentially leading to snoring by causing congestion and narrowing the airways.
3. Bid Farewell to the Nightcap :
That nightcap might seem like the perfect sleep aid, but it could be the culprit behind your nocturnal noise. Alcohol relaxes the mouth and throat muscles, causing a partial blockage of the air passages, leading to—you guessed it—snoring.
Additionally, alcohol can mess with your REM sleep, resulting in poor sleep quality. Swap the nightcap for some peppermint tea – it's anti-inflammatory and helps ease airway congestion, making breathing a breeze.
So, there you have it – a handy guide to help you and your partner enjoy silent nights, even in the winter chill. Snore no more!
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