Tuesday, May 10, 2022
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How Do You Stop Someone From Snoring

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Sleep Apnea And Cardiovascular Disease

Dr. Deebs study focused on people without sleep apnea, but snorers often have this sleep disorder. Sleep apnea causes you to stop breathing during sleep for a few seconds up to 20 seconds. This may only happen a few times a night, or it could happen hundreds of times per night.

Not everyone who snores has sleep apnea, and not everyone with sleep apnea snores. However, there is a strong connection between the two. One in five people have the sleep disorder, and if you snore, theres a good chance youre affected. Although sleep apnea ranges from mild to severe, all cases could increase heart disease risk.

When you stop breathing, oxygen doesnt reach your brain. As oxygen levels drop, your bodys levels of cortisone, adrenaline, and other hormones increase. This can lead to high blood pressure, heart irregularities, and even heart attacks or heart failure.

Linking The Cause Of Your Snoring To The Cure

Monitoring your snoring for patterns can often help you pinpoint the reasons why you snore, what makes it worse, and how to go about stopping it. To identify important patterns, it helps to keep a sleep diary . If you have a sleep partner, they can help you fill it in. If you sleep alone, set up a camera to record yourself at night.

HOW you snore reveals WHY you snore
Type of snoring
May indicate a problem with your tongue
Open-mouth snoringMay be related to the tissues in your throat
Snoring when sleeping on your backProbably mild snoringimprovedsleep habits and lifestyle changes may be effective cures
Snoring in all sleep positionsCan mean your snoring is more severe and may require a more comprehensive treatment

Change Your Sleep Position

Lying on your back makes the base of your and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

“A body pillow provides an easy fix,” Slaughter says. “It enables you to maintain sleeping on your side and can make a dramatic difference.”

Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Chokroverty says. “Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however.” If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. “See a doctor in this case,” Chokroverty says.

What Type Of Snorer Am I

To work out which kind of snorer you or your partner are, and consequently the solutions, try the following tests. If none of the tests seems to work, youre likely to be a palatal flutterer. If you can answer yes to more than one, youre likely to be a multifactorial snorer.

The nose test Look in a mirror. Press the side of one nostril to close it. With your mouth closed, breathe in through the other nostril. Does the nostril collapse? Also, with your mouth closed, try breathing in through your nose. Can you breathe easily? If breathing is difficult or the nostril collapses, you are likely a nose snorer.

The mouth test Open your mouth and make a snoring noise. Now, can you make the same noise with your mouth closed? If yes, you are a mouth breather.

The tongue test Make a snoring noise. Now stick your tongue out as far as it will go and grip it between your teeth. Is the snoring noise reduced? If yes, you are a tongue snorer.

Figuring out which type of snorer you are can help you to discover how to stop snoring.

Dealing With Complaints About Your Snoring

How to Stop Someone from Snoring Without Waking Them

Its common to be caught off guardand feel a little hurtwhen a partner complains about your snoring. After all, you probably didnt even realize it was happening. And although it might seem silly that snoring can cause such relationship turmoil, its a common and a very real problem.

If you dismiss your partners concerns and refuse to try to solve your snoring problem, youre sending a clear message to your partner that you dont care about their needs. This could mean your relationship is in trouble, and thats a bigger problem than the snoring.

Keep the following in mind as you and your partner work together to find a solution to your snoring:

Snoring is a physical issue. Its nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.

Avoid taking it personally. Try not to take your partners frustration as a personal critique or attack. Your partner loves you, just not the snoring.

Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.

Make it clear that you prioritize the relationship. If you and your partner have this understanding, youll both do what it takes to find a cure for the snoring.

Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that its not okay for them to throw an elbow or snap at you when youre snoring.

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Snoring And Sleep Apnea

Snoring by itself isnt harmful. But it can be a sign of obstructive sleep apnea. This sleep disorder causes you to stop breathing for a few seconds at a time, over and over, night after night.

If you have sleep apnea, you likely wake up after a nights sleep still feeling tired. You might be drowsy during the day and have trouble concentrating at work or school. Some people nod off during the day, increasing the risk of car crashes or work-related accidents.

For people with sleep apnea, treating snoring is a matter of health. If left untreated, sleep apnea can lead to serious health problems, including:

  • Heart problems, including heart failure and heart attacks.

How To Talk To Your Partner About Their Snoring

If youre losing sleep thanks to a snoring partner, you cant go on ignoring the problem. That will only lead to sleep deprivation, growing resentment, and exhaustion on your part. However, its important that you approach the subject sensitively.

Remember, it is possible to alleviate snoring. Chances are, your partner has no idea that they snore or that theyre keeping you awake with their snoring!

Follow these tips to facilitate a thoughtful conversation that leads toward a solution, instead of a fight:

Home Remedies For Snoring: How To Stop Snoring Naturally

There are several ways to address snoring, depending on whats causing it. Some at-home remedies include:

Work toward a healthy weight

Extra weight is one of the primary causes of snoring in both children and adults, Dr. Reisman says. During sleep, fatty tissue in the neck can press on the throat, blocking the airways when the throat muscles relax. Losing weight can literally take the pressure off.

Relieve stuffiness

In people with chronic nasal congestion, medications like antihistamines or steroid nasal sprays can help you breathe easy and turn down the dial on the nighttime noise.

Change your position

Try propping up the head of your bed. And snoozing on your side instead of your back may also cause less snoring.

Open your nose

Opening your nasal passages at night can help cut down on snoring. Adhesive nasal strips placed on the bridge of the nose lift your nostrils open to improve airflow. Another option is nasal dilators, which you insert into the nostrils to expand the nasal opening. Both strips and dilators are inexpensive and easy to find at the drugstore.  

Ruling Out More Serious Causes

Snoring could indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night. Normal snoring doesnt interfere with the quality of your sleep as much as sleep apnea, so if youre suffering from extreme fatigue and sleepiness during the day, it could be an indication of sleep apnea or another sleep-related breathing problem. Call your doctor if you or your sleep partner have noticed any of the following red flags:

  • You snore loudly and heavily and are tired during the day.
  • You stop breathing, gasp, or choke during sleep.
  • You fall asleep at inappropriate times, such as during a conversation or a meal.

How A Free Sleep Assessment Can Help With A Snoring Partner

Eliminate snoring from your bedroom and youll both sleep more soundly and awake your best!

Our free sleep assessment will ask your partner a series of simple questions designed to help them understand whether their snoring is a possible sign of obstructive sleep apnea.

You can access the sleep assessment here:


How To Stop Snoring Permanently

Snoring is a problem that plagues many humans. But like most remedies, it also can be cured. And sometimes, you can even cure yourself for good.

But how do you stop snoring permanently? Which methods and remedies will help with that, and which ones just treat the symptoms?

Here is what you need to know.

To understand snoring remedies, you first need to understand snoring itself. Snoring can be caused by a few different things. But in-general, it can be broken down into two basic categories.

First, there is nasal snoring, which is snoring that originates in the nasal cavities. This type of snoring is usually perpetuated by allergies or some other condition that causes congestion or restriction in the nasal passages.

And secondly, there is the most common type of snoring throat snoring that is caused by soft palate vibration. Soft palate vibration is a phenomenon that occurs when the soft tissues and lining of the airway relax and collapse inward during sleep. This restricts the amount of room in the airway, and causes the air to vibrate as it moves through.

This causes the sounds that many of us have come to associate with snoring and sometimes, sleep apnea.

Since most people suffer from throat snoring caused by soft palate vibration, that will be the primary focus of this blog post though many of the same principles that we will be discussing could also be applied to nasal snoring.

What Are The Complications Of Snoring

Snoring every day is not just a nuisance. In addition to disrupting your partners sleep, you run the risk of developing OSA-related complications associated with snoring from the nose. These include-

  • Sleepiness during the day.
  • Frequent frustration or anger.
  • Increased risk of heart disease, high blood pressure and stroke.
  • Children with OSA are at increased risk for behavioral problems such as aggression and learning disabilities.
  • Lack of sleep increases the risk of a car accident.

Can Snoring Be Cured

How to Stop Snoring Immediately and Naturally

There are various ways to help prevent snoring, both before falling asleep and when someone is already asleep. But it all depends on the person and the type of snorer that they are. But for some, snoring can even be an indicator of more serious health issues, so if the following remedies dont work, you should see your GP.

How To Use The Tennis Ball Method

A few companies sell tennis ball T-shirts with the pocket already sewn in, but you can also make a DIY version. All you have to do is sew a pocket into the back of an old T-shirt or a pair of pajamas, making sure the pocket is deep enough that the tennis ball wont roll right out. For maximum effectiveness, you could sew multiple pockets along the back of the shirt and use multiple tennis balls.

If you dont want to spend money on a tennis ball T-shirt or sew one yourself, you can make an even easier version. Simply put a tennis ball in a sock, roll it up, and pin it to your pajamas between your shoulder blades. Theres a chance that it will come unpinned and fall off, though.

The tennis ball technique may be uncomfortable at first, especially if you roll onto your back many times each night. The tennis ball puts a lot of pressure on you when you lie on your back, so this method might be frustrating. However, the discomfort is the reason this method is successful.

Over time, sleeping on your side will become a habit, and you wont need the tennis ball T-shirt anymore. If you snore because of the pressure on your throat when you lie on your back, this technique might be the easiest way to adjust to a and reduce or even eliminate your snoring problem.

Sleep On Your Side To Silence The Snoring

It sounds almost too simple, but sleeping on your side can be an effective way to quiet or stop snoring. Sleeping on your back causes your tongue to fall backwards into your throat, narrowing your airway and partially obstructing airflow. Side-sleeping helps to keep your tongue out of your airway, giving you quieter sleep.

What Is The Diagnosis Of Snoring

The diagnosis of the underlying cause of snoring will depend on the symptoms and the suspected reason for the snoring. The doctor will start by asking about , medications, and whether you drink alcohol or smoke. The mouth, nose, and throat will be examined to see if there are any physical deformities that may be the cause of the snoring.

If sleep apnea is suspected, you may be asked about whether you wake up gasping for breath, if you fall asleep during the day, if your partner notices you snore loudly or stop while you sleep, and if your sleep is not refreshing. You may need to keep a diary of your sleep habits and snoring.

A sleep study may be necessary to monitor your sleep patterns and diagnose whether you have sleep apnea or any other sleep disorder.

Listen To Asmr Or Relaxing Music

Listening to or relaxing music can also help. For some people, this method doesnt work since they need complete silence to fall asleep. There are the people wholl most likely go for the noise-cancellation earbuds and noise-blocking sleep mask. But if youre okay with any other sound other than the sound of snoring, then you should try listening to relaxing music and sounds on your earbuds. Sounds like the falling of rain, waves, and fire crackling help some individuals to fall asleep.Others listen to classical or jazz music. Low-frequency music is the go-to solution for many people whore having problems with sleeping.The most recent solution for those who find some sounds relaxing is ASMR. Certain crackling, tapping, and soft-spoken sounds seem to have a relaxing effect on some people and help them sleep better. Therere various ASMR artists on YouTube that you can check out at any time.

Permanent Snoring Solutions That Actually Work

Some of the best and most successful permanent snoring solutions that you could ever utilize to treat your snoring problems are basic lifestyle changes. Losing weight, getting more exercise, and eating a healthier diet will do more to help your snoring problems than anything.

Losing weight will help to reduce the amount of excess fatty tissue around your airway. It will also decrease your neck circumference both of which are factors that will likely directly-impact the amount of snoring that you do, as well as how severe it is.

Aside from this, there are also surgical procedures that can help. There are a number of snoring surgeries that are now used to help treat snoring such as the Pillar Procedure, and many others. But only your doctor can tell you if you are a good candidate for such procedures.

Sometimes, environmental factors can play a role and help you to treat your snoring problem permanently. If you suffer from severe allergies, for example, then removing the source of the allergies, relocating, installing an air purifier, etc. are all possibly solutions that will help you to treat the root causes of the problem.

But in the end, the most important thing is that you do not ignore it. Snoring is not just a nuisance. It can actually put your health and safety at risk which is why it is so important to make sure to get it taken care of sooner, rather than later.

Why The Tennis Ball Method Works

Snoring typically happens because your tongue, uvula, or soft palate collapses over your throat and partially blocks the airway. Then, the tissue vibrates against the back of your throat while you breathe, creating the snoring sound. When youre awake, your muscles are tense enough to prevent this from happening. When you fall asleep, they may relax too much and collapse.

This is much more likely to happen when youre lying on your back than when youre lying on your side. Lying on your back increases the amount of weight and pressure thats directly placed on your neck and throat. If you lie on your side, there isnt nearly as much pressure, and your mouth is less likely to collapse. This is especially true for people who have excess weight around their neck.

It can be difficult to change your sleeping position on your own, especially if youre used to sleeping on your back every night. When youre awake, you might fully intend to sleep on your side. However, your sleeping self probably wont remember that, and its very likely that youll roll over onto your back as soon as you fall asleep.

If you sleep in bed with a partner, you could ask your partner to remind you to roll over whenever you start snoring. That would require your partner to wake up multiple times throughout the night, though. The tennis ball method is a quick and silent reminder to stay lying down on your back.

Change Their Position Without Waking Them Up

According to research, people who sleep on their backs snore louder and longer. So, if you see that your sleeping partner is shifting towards that position, try to stop them without waking them up. On the other hand, if their snoring wakes you up during the night, one possible solution is to make an agreement to always have an extra sheet underneath them thatll help you turn the snorer easily to their side. If you pull the sheet towards you, the person sleeping next to you will start turning to their side, which is a better position for a snorer. Or if you have strong arms, you can do it by using your hands. Just gently hold their shoulders and start moving them to one side. Some people also use a tennis ball, which they place in the bed , and it prevents them from turning on their back. Moreover, a head-positioning pillow helps align the neck of the person who uses it, so theyre less likely to snore.

This video explains why sleeping on your side can help prevent someone from snoring. 

Which Factors Are Undeniably Affected By The Genes

How to Stop Someone from Snoring

The most obvious and relevant factor, in a discussion about snoring and genes, is obesity. Obesity does tend to run in families, though it is debatable whether or not it is actually an inherited trait. There is a possibility that it is actually influenced more by social factors than by our actual genetic material.

For example if your parents are overweight, then you will be more likely to be overweight because whatever lifestyle choices they make that put them at an increased risk for obesity will also likely affect you .

It is possible that some of this risk is genetic but as you can likely tell, the lines are quite blurry when it comes to the issue of behavior/social factors and genetics.

But there are other factors that may be easier to attribute to genetics than obesity that can also have a profound impact on your snoring risk. And some of these may very well be enough to push you over the edge into a real, inherited snoring problem.

Although, to be quite fair, it is also debatable that any of these factors alone could seal the deal. It is very possible that at least a few other factors would have to be in place before you would develop a real snoring problem and a lot of these other factors would be social, behavioral, or even physical but even the physical factors can be brought on by social and behavioral factors.

So in the end, we really do have more control over our snoring than a lot of people might think.

What Is Causing The Snoring

Read on to get a good idea of the factors that might be causing your partners snoring. Successfully addressing these factors can greatly help your partner overcome their nightly snoring. For example, reducing their consumption of alcohol or cigarettes, especially at night, can go a long way in ruling those causes out.

Elevate The Top End Of The Mattress:

Suggest elevating the top end of the mattress so that your head is slightly higher than your feet.  You can achieve this by placing a wedge under the mattress or putting lifts under the feet at the top of the bed or by removing the feel from the footboard.  In some cases where your partners snoring is extremely bad, you may want to consider investing in an adjustable bed that can be set at an incline.

How To Stop Snoring

There are a number of basic steps you can take to stop snoring.  The first place to start is to find out if anything that makes your snoring better or worse.  Whether you sleep alone or with someone else, you might consider a smartphone applications to measure how bad your snoring is.  It can be helpful to monitor any changes in your snoring as you make some of the changes listed below.

Following Good Sleep Hygiene Practices

Develop a good sleep hygiene program by getting consistent sleep on a comfortable bed, in a dark, cool room. Experts link inadequate sleep with weight gain, which can lead to snoring.

Where possible, follow these for getting a good nights sleep:

  • ensuring the bed is comfortable
  • making sure the room is cool and quiet
  • using blinds or heavy curtains to restrict outside light
  • sticking to a regular sleeping and waking schedule, even on weekends
  • avoiding screen time before sleeping
  • avoiding eating large meals and drinking fluids close to bedtime
  • taking part in exercise, but not within 23 hours of bedtime
  • avoiding caffeine and nicotine

If a persons snoring or sleep apnea is severe, a doctor may suggest treatment alongside lifestyle measures.

How Can Snoring Increase Heart Disease Risk

Almost everyone snores occasionally, but if youve ever heard complaints that you snore loudly every night, you might have an increased heart disease risk. Although many people consider snoring to be simply a nuisance or an embarrassing problem, it could actually be much more serious.

People snore when something obstructs the flow of air through the nose and mouth. This may occur as a result of obstructed nasal passages, poor muscle tone in the throat that causes the muscles to collapse, or bulky throat tissue that blocks the airway when lying down.

Encourage Your Partner To Get Evaluated

Dont just let your partner make excuses or insist that they dont snore.

Instead, explain your concern and ask your partner to visit a doctor to be evaluated. Assure them that youll go with them if theyre uncomfortable going alone.

A sleep study can both determine how much they snore and assess the possible causes for their snoring. If the evaluation reveals that they suffer from obstructive sleep apnea , they can learn more about treatment options.

And there are indeed effective treatment options for people with OSA. Your partner might be a good candidate for:

Surgery is also a possibility when other therapies dont work.

And dont assume its just men who snore. suggests that women especially tend to underestimate and underreport their snoring tendencies. Theyre also less likely to visit a sleep clinic to be evaluated.

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