Snoring can be a big problem for yourself and your partner as it can disrupt sleep quality, start relationship problems, and lead to health problems such as sleep apnea. With TikTok views for #snoringproblems reaching 24.4 million views, it shows people are widely affected and are keen to find solutions to their snoring.
Sleep experts at online bedroom furniture retailer Bed Kingdom have revealed the top four tips that can help you reduce your snoring without spending lots of cash.
1. Tennis ball therapy
A great and cost-saving hack is to tape or sew a tennis ball in the back of your nightwear, as this will help prevent you from sleeping on your back due to the discomfort and encourage you to sleep on your side. This tip is to avoid sleeping on your back, because it narrows your airways and causes obstructive breathing, which increases snoring.
2. Have a hot shower or bath
Another cost-effective tip would be to have a hot shower or bath before bedtime. The hot steam will help to reduce nasal congestion so you can breathe better during the night and assist in easing snoring problems.
3. Mouth and tongue exercises
The third tip is to practice exercises that can strengthen your tongue and throat muscles, as it can help improve tongue posture and help with reducing snoring. An example of an exercise is tongue slides, which involves placing the tip of your tongue against the back of your top teeth and sliding your tongue backwards along the roof of your mouth five to 10 times.
4. Drink more water
Going to bed dehydrated can lead to mucus forming in your nose, mouth, and throat, which can lead to snoring. Drinking plenty of water can be a fast and cost-efficient way to treat snoring; it is recommended for people to aim to drink 6 to 8 glasses of fluid during the day.
