The majority of us snore at some point in our life.
But if you’re keeping your partner awake with your bedtime mutterings, you may be on the receiving end of whinging or an elbow to the ribs.
Thankfully, even the most prolific snorers can cure their habits by changing their routine.
Here’s how to rid yourself of the irritating grunts and snorts.
Mike Dilkes – an ear, nose and throat surgeon at London’s Hospital of St John and St Elizabeth – recently spoke about snoring.
The expert told the Telegraph that while it’s “not a habit you may choose to have… (it’s) one you can choose to stop”.
The expert then outlined some ways to combat the issue.
He recommends completing a three-step workout to open up your mouth and nasal passages before bed.
The entire routine takes a few minutes and should help to prevent the problem.
Mike Dilkes’ anti-snoring workout:
1. Throat curls
Curl your tongue upwards, pressing it against the roof of your mouth while also touching your front teeth.
Hold for a few seconds before repeating.
2. Say ahhh
Pretend you’re at the dentist and say “ahhh” for 20 seconds.
This should help to open up your airways.
Stick your tongue out and take a deep breath.
As you exhale, make a high pitched noise like you’re gargling out the air.
If this three-step hack doesn’t work, it could be worth visiting your local GP.
Your doctor may then recommend ways to improve your breathing at night.
A dental retainer or chin strap could be prescribed to keep your jaw in place while you’re dozing.
Nasal dilators could also be recommended to prevent airways becoming blocked as you sleep.