Snoring can be pretty unpleasant, but it’s generally harmless. Even so, if you want to spare your bedmate or roommate the pain of being kept awake all night, there are some simple changes you can incorporate into your bedtime routine.
Sleeping pills, for example, can make snoring worse, as can nicotine and alcohol, according to Germany’s Federal Centre for Health Education. But waking up and going to bed at the same time every day can help to reduce snoring.
Alcohol does nothing to help you get a good night’s sleep anyway, instead, the experts recommend a cup of hot milk or herbal tea. A warm bath, moderate exercise and sex before bed can also help improve the quality of your sleep.
That’s because these activities release the hormone oxytocin, which suppresses the stress hormone cortisol.
Men who are middle-aged and older are more likely to snore than women of the same age, according to studies, and women are most likely to snore after reaching menopause.
In rare cases, snoring can be a sign of obstructive sleep apnoea, a potentially serious sleep disorder. Unlike snoring, sleep apnoea can disturb the quality of sleep of the person himself, leaving sufferers feeling unusually fatigued during the day. – dpa