Does your sleeping partner snore? Are neither of you sleeping well? Is it putting a strain on your relationship? You are not alone! A lot of people snore. Many couples regularly sleep in separate rooms because of snoring.
Snoring reduces sleep quality and sleep quantity for the person who snores and for the person who sleeps with the snorer. This can cause sleep deprivation for the couple or at minimum exacerbate underlying issues. If not consciously managed it can be a source of unnecessary conflict, short temperedness and negative feelings in the relationship that could otherwise be avoided.
Research has shown that lack of sleep makes couples feel less appreciative of each other and it reduces the ability to manage conflict. So what can be done? Here are ten natural solutions for you to try out.
- Sleep on your side
Snoring is caused by gravity, apparently astronauts in Space don’t snore. Lying on your back the tongue and soft tissues fall into the back of the throat which can narrow and partially obstruct the airway which prevents proper breathing, hence the snoring. This may be prevented by sleeping on your side.
- Elevate your upper body slightly
When lying down in bed elevate your upper body and head slightly as this can help prevent the tongue and soft tissues fall into the back of the throat which can cause the snoring.
- Singing and humming
Snoring is something that may get worse with age and one of the reasons for this is slack throat muscles. The best solution to slack throat muscles is to sing or hum for several minutes every day, these activities will help firm up and strengthen your throat muscles. Studies have shown that frequent singing not only helps with snoring but also quality of sleep.
This is a pleasant solution to help clear out the airway and relieve nasal congestion. Add a few drops of an essential oil like Tea Tree or Eucalyptus to the water in a bowl and put your head over the bowl with a towel and inhale the steam.
- Oral appliances for snoring
Oral appliances improve airflow by bringing the jaw and tongue forward which can reduce snoring. There are different types of oral appliances. Some work by holding the tongue in place while others by fixing the jaw into a fixed position which can also help with grinding teeth. They are easy to use and cost effective.
- Chin support straps for snoring
The chin support strap can be a good solution for open-mouthed snoring. The strap is wrapped around the head from chin to temple and there is a Velcro strap which gently keeps the mouth shut. It is a simple way to stop snoring, easy to use and non-invasive. It is a good initial snoring prevention solution and can be combined with other solutions.
- Nasal appliances for snoring
A nasal appliance stops snoring by opening the nasal pathways and can be helpful for those experiencing nasal congestion. It improves the flow of air, fits in the nostril and is harmless. They are easy to use and cost effective.
- Acupressure for snoring
Acupressure works by applying pressure on points throughout the meridians of the body. When these lines of energy are blocked and the correct pressure point is stimulated it can relieve the problem. This is a successful solution for many people with a variety of health issues.
In the case of snoring, an anti-snoring ring can activate the specific pressure points on the little finger and when these points are stimulated the snoring can be relieved by opening the nasal airway. It’s easy to use and all natural.
- Get to the root of the matter
Rule out what the problem could be in order to get to the root of the matter. For example:
Is your snoring due to nasal congestion? If so, what is the cause of this? Is it an allergy? Are you lactose intolerant and producing too much mucus and in turn this is causing nasal congestion which induces snoring?
Is it simply that fact that you are getting older and your throat muscles are getting slack?
Is it because you are carrying too much weight? For example, extra fat around the neck can cause the throat to narrow when lying down and this can cause snoring when you sleep.
Are you experiencing fatigue and sleepiness during the day? Do you choke, gasp or stop breathing when sleeping? Pay attention as this could be an indication of sleep apnea. This is a serious sleep disorder where breathing is temporarily interrupted numerous times during the night. In this case, a visit to a health care provider will be of critical importance.
It is important to understand what may be the cause of the snoring as this will definitely affect the solution.
10. Separate rooms
If there is no other solutions, at least for now, then it could be that sleeping in different beds is the best solution for the relationship. Remember that there are many reasons why a couple may choose to sleep in different beds or bedrooms, this is no judgment on the relationship, and there is no rule book where it says ‘to be a happy couple one must sleep within 5cm of each other’. Shared beds are good, separate beds are good, it’s all good and there is always a solution, we only need the flexibility to look at the issue from all angles.
What’s Your Plan Of Action?
You are not alone! Isn’t it great to know you are not alone? Isn’t it great to know that there are thousands of people out there just like you! But what will make you different? What will make you stand out from the crowd? The fact that you sought and applied a solution.
So what are you going to do? Identify your intention. What do you want to achieve? Work through the possible resolutions, based on some of the ideas presented above. Become your very own personal Sherlock Holmes. Experiment and have fun with implementing the solutions. Learn something new about yourself.
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