{"id":798,"date":"2021-09-02T09:44:41","date_gmt":"2021-09-02T09:44:41","guid":{"rendered":"https:\/\/www.wesleepwell.co.uk\/?p=798"},"modified":"2021-09-02T09:47:44","modified_gmt":"2021-09-02T09:47:44","slug":"how-to-sleep-through-snoring","status":"publish","type":"post","link":"https:\/\/www.wesleepwell.co.uk\/how-to-sleep-through-snoring\/","title":{"rendered":"How To Sleep Through Snoring?"},"content":{"rendered":"

Nearly half of the world’s population snores, or has snored in their lifetime. If you are not a snorer, chances are your partner is. This can be a nuisance for those within earshot.<\/p>\n

It is important to get a good night’s rest in spite of the noise around you. So how to sleep through snoring?<\/p>\n

How To Block Out Snoring Sounds?<\/h2>\n

\"How<\/p>\n

For starters, a good set of earplugs or headphones<\/a> could go a long way in maintaining your sanity. Get a pair of sleep friendly ear plugs that will block out the snoring noises but will still allow you to hear the alarm.<\/p>\n

Another strategy to block out snoring sounds is to use a white noise machine<\/a>, or download an app for it.<\/p>\n

Some people find it calming to listen to rain sounds, ocean waves crashing or meditation guides. Give these a go and see if they work for you and your partner.<\/p>\n

How Do You Reduce Snoring?<\/h2>\n

\"How<\/p>\n

If blocking out the sounds doesn’t seem to work, consider alternatives that could stop the snoring or at least reduce it.<\/p>\n

1. Sleep On Your Side<\/h3>\n

One method that has been shown to work is changing the sleeping position.<\/p>\n

Sleeping on your back increases internal and external pressure on the muscles and soft tissue around the throat, causing increased noise and more snoring.<\/p>\n

Lying on your side could remedy this by reducing the pressure around this tissue.<\/p>\n

Experts recommend simple strategies such as taping tennis balls to pyjama tops in order to discourage one from lying on their back.<\/p>\n

2. Use an Anti Snoring Pillow<\/h3>\n

Anti snoring pillows<\/a> have also been shown to reduce or eliminate snoring for some people. Most of these work by aligning the head with the shoulders thus reducing the volume and frequency of snoring.<\/p>\n

3. Apply a Nasal or Throat Spray<\/h3>\n

There is quite an array of nasal and throat anti snore sprays<\/a> that have been proven to reduce snoring.<\/p>\n

Nasal sprays work by lubricating the nostrils and clearing out the thick mucus which makes it hard to breath through the mouth, allowing for easier breathing via the nose.<\/p>\n

Throat sprays reduce snoring by temporarily tightening and lubricating\u00a0 the throat muscles that contribute to snoring.<\/p>\n

4. Use a Chin Strap<\/h3>\n

Most snorers do so through the mouth. A chin strap<\/a> made to reduce snoring can be used to keep the mouth shut all night, and to encourage breathing through the nose.<\/p>\n

Other changes that can be made to improve sleep quality for all are:<\/p>\n