Sleep: Stop loud snoring with these three suggestions

Sleep is one of the most important activities of the day and we need seven to nine hours of it.

Not getting enough can lead to insomnia, which makes it difficult for you to fall asleep, wake up at night, and feel tired during the day.

Sleep methods include eating certain before bed and changing the surroundings to make them more “sleep-friendly”.

Reducing your snoring can also help you fall asleep as it sometimes wakes you up or wakes you up from irritable people nearby.

The National Sleep Foundation recommends these three things to help improve the amount of sleep you get.

The US-based organization says you should try these three exercises to reduce your snoring and ensure you and those around you close a good amount of eyes.

“Something you can do [to reduce snoring] is the strengthening of the muscles around the airways through oral exercises. “

The sleep advisor says you should do these simple exercises for 30 minutes a day.

Exercise one

“Press the tip of your tongue against the roof of your mouth and pull your tongue backwards. Repeat this 20 times. “

You can try this while lying in bed or in a chair.

Exercise two

“Suck your tongue upwards so that the entire tongue is against the roof of your mouth.

“Repeat 20 times.”

Exercise three

“Force the back of your tongue down against the floor of your mouth while keeping the tip of your tongue in contact with your lower front teeth.”

You should also repeat this action several times.

The National Sleep Foundation also recommends playing a musical instrument like a didgeridoo to help strengthen your airways and reduce snoring.

The NHS says that if you are overweight, you can potentially reduce your snoring by losing weight and sleeping on your side.

It also suggests that you should “consider asking your partner to use earplugs if your snoring is interfering with their sleep” if your sleep is disturbing your partner.

Other lifestyle changes suggested to reduce snoring include quitting smoking, not drinking too much alcohol, and avoiding taking sleeping , as these can “sometimes cause snoring”.

If this doesn’t help and your snoring is still a problem, it may be worthwhile to see your GP.

They can check for problems in the mouth and nose that may be causing the snoring and advise treatment to reduce nighttime snoring.

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