Olympian Greg Rutherford shares his top tips on sleep
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Sharing a bed with a snorer can be a sure sign you’re in for a bad night’s sleep. However, even for the culprit of the snores, there’s a wealth of evidence to suggest they may not be getting the most restful night either.
Though snoring is an involuntary action that occurs once one has nodded off, the position you sleep in can make all of the difference.
According to sleep expert Narwan Amini from Eachnight.com, people who sleep on their back could be at a greater risk of snoring.
She said: “Sleeping on your side instead of on your back is the best way to prevent snoring.
“When you lie on your back, gravity pushes the tongue against the mouth, creating a blockage in the airways that cause you to snore.”
For people who find it difficult to transition from sleeping on their back to their side, Ms Amini shared some top tips.
She said: “Avoid tucking your chin into your chest or keeping your head down, as this can block your airways and make it harder to breathe.
“Keep your arms around your waist or parallel to your sides.
“If you have joint pain in this position, try putting a pillow between your knees to keep your spine aligned and alleviate lower back pain.”
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However, it isn’t just the position you sleep in which could be causing you to snore.
According to the NHS, being overweight can cause people to snore.
Ms Amini said: “Weight gain can trigger snoring, as it increases tissue around your neck and throat, meaning your airways are more likely collapse when you’re asleep.
“Shedding a couple of pounds through exercise can strengthen your neck muscles to prevent snoring and help you lose the extra tissue.”
Increasing how much water you drink throughout the day can also reduce the likelihood of you snoring once bedtime rolls around.
Ms Amini explained: “Dehydration can thicken mucus in the mouth and throat, worsening snoring.
“Drinking plenty of fluids eases this congestion, allowing you to breathe easier at night.”
Diet is also a leading factor, not only because it can contribute to weight gain, but also because certain foods can “combat mucus production”.
Ms Amini said: “If your stomach is too full at night your diaphragm may not have enough room to expand while breathing, disrupting sleep.
“Steer clear of dairy products which increase congestion, and stick to high-protein foods at dinner time such as salmon, tuna and turkey which will combat mucus production and help prevent snoring.”
Finally, sticking to a set bedtime and making sure you get enough rest can ward off a noisy night.
Ms Amini added: “People tend to snore louder and more frequently when they’re sleep-deprived.
“To prevent exhaustion, improve your sleep hygiene habits by following a consistent bedtime schedule, avoiding screens before bed, and eating light, healthy dinners before bed.”
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