Have you ever been troubled by your partner’s snoring while sleeping? Some experts have shared some simple methods to reduce snoring, one of which includes wearing the right socks to bed. This method may be unknown to many people.
According to a report by the UK’s “Daily Star,” around 30 million people in the country snore. With hay fever season approaching, it is expected that the number of people snoring while sleeping will increase.
Martin Seeley, CEO and sleep expert of the UK bedding retailer “MattressNextDay,” provided several methods that can help suppress snoring, with wearing socks to bed being a simple one.
Seeley mentioned that while during the day you may wear sports socks or flight socks (suitable for long-haul flight passengers to prevent blood circulation function decrease), when going to bed at night, you can switch to cotton or socks made from breathable materials, which can improve your sleep quality.
Research has shown that wearing flight socks or compression socks during the day can prevent leg swelling caused by fluid accumulation, but wearing these socks while lying down to sleep may cause fluid to migrate towards the neck due to gravity, which could lead to snoring.
Mar De Carlo, founder of the non-profit organization “Association of Professional Sleep Consultants” in the United States, stated that wearing socks made of natural fibers such as wool, bamboo charcoal, or cotton while sleeping has many benefits. However, it’s advised to avoid wearing compression socks unless prescribed by a doctor.
Wearing socks to bed can promote blood flow to the feet, lower core body temperature, help people fall asleep faster, and have longer and more restful sleep.
If you are not interested in wearing socks to bed, Seeley also provided other methods to reduce snoring:
Sleeping on your back is more likely to cause snoring than sleeping on your side, as the tongue, chin, or neck may compress the airway during back sleeping, leading to throat tissue vibration and snoring. Sleeping on your side helps reduce airway compression and the chances of snoring.
Maintaining a healthy diet and avoiding obesity have multiple benefits for health, including reducing the risk of snoring.
Overweight individuals tend to snore more due to fatty tissues around the neck and throat compressing the airway. By losing weight and living a healthy lifestyle, breathing and overall health can be improved, leading to better sleep without disruptions from snoring.
Contrary to popular belief that drinking alcohol before bed helps with sleep, it can actually lead to snoring. Alcohol relaxes the muscles in the throat, decreases the hardness around the airways, causing soft tissue vibration and snoring.
Simple actions like purchasing a new pillow can also improve snoring. Pillows, like other bedding, accumulate dust, dead skin cells, and pathogens that can trigger conditions like rhinitis, one symptom being snoring. Consider replacing old, flat pillows with more hygienic options.
Using low allergen pillows reduces the particles around your mouth and nose, decreasing reactions to dust and common allergens.
The shape of the pillow and your sleeping position also affect snoring. If your pillow doesn’t provide adequate support for your head, your airways may be blocked, leading to snoring. Comfortable, non-bulky pillows are recommended. Removing one of two pillows, if you use them, may solve snoring issues.
Additionally, British sleep expert Sophie Bostock previously shared several methods to ease snoring, such as using a tennis ball. For more details, click here.