Medical Treatment For Snoring
If youve tried self-help solutions for snoring without success, dont give up hope. There are medical options that could make all the difference. New advances in the treatment of snoring are developing all the time and devices are becoming more effective and comfortable.
Talk to your primary physician or an otolaryngologist . Even if they recommend something that was uncomfortable or didnt work in the past, that doesnt mean the same will be true now.
Listen To Music Or White Noise
A white noise machine generates a steady consistent noise thats soothing to listen to. If it works right, youll be lulled into sleep.
Some white noise machines offer options, too. You can choose to listen to the sound of ocean waves crashing on the sand or a waterfall.
If you dont want to invest in a separate white noise machine, download a white noise or mediation app for your smartphone and let that play instead.
What Do I Do If My Roommate Snores
Snoring is often a problem of the moment. We tend to forget about snoring until were up late at night frantically googling, How to stop a snoring roommate.
If this is you, dont panic. There are steps you can take at the moment to try and get a snoring roommate to quiet down, and then there are steps you can take when you wake up in the morning.
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Another Option Is White Noise
This is the static that your TV or a fan makes, and it can be very relaxing. If you find a good white noise app or even a machine, it can block out the sounds produced by your roommates snoring. You dont even have to buy one of those machines or download an app. All you have to do is turn on a fan or any electrical device that potentially creates white noise.
How Does Snoring Affecting Your Relationship
If you do not seek solutions for a snoring partner, these problems can quickly compound and affect the quality of your daily life as well as your marriage.;
If you sleep with a snorer, suppressed normal sexual functions such as low libido and erectile dysfunction, for example, can have a huge effect on how you relate to your partner.
- Both partners in the relationship are sleep deprived,;
- Lack of concentration during the day;
- Increased fatigue.;
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When Snoring Is Inconvenient
Some people are so embarrassed by their snoring that they are afraid to sleep in public places. They might force themselves to stay awake on long plane rides or spend extra money for a single hotel room. Others may not even know how bad their snoring is, but their bed partners sure do!
Snoring may be preventing you and your loved ones from getting a restful nights sleep. After just one snore-free night, you can reclaim the invigorating energy you mightve forgotten you could feel in the morning.
What Are The Symptoms Of Snoring
People who snore make a vibrating, rattling, noisy sound while breathing during sleep. It may be a symptom of sleep apnea. Other symptoms of sleep apnea may include:
- Excessive daytime sleepiness
- Awakening in the morning not feeling rested
- Awaking at night feeling confused
- Change in your level of attention, concentration, or memory
- Observed pauses in breathing during sleep
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The Link Between Snoring And Arguing
A study by Rush University Medical Center, which involved 10 married participants, evaluated sleepiness, quality of life, and marriage satisfaction among wives whose husbands snored heavily. The findings? Couples with snoring sleep issues argue more and tend to have more disagreements than their non-snoring counterparts.
The study also found that couples who were living with snoring had a higher divorce rate.
Rosalind Cartwright, PhD, founder of the Sleep Disorders Center at the Medical Center, says that the lack of sleep creates a tense and hostile situation for spouses, putting a strain on the marriage.
One participant in the study woke up eight times throughout the night as a result of her husbands snoring, placing her sleep efficiency at just 73%, as opposed to normal sleep efficiency levels of 90%, despite her attempts to remedy the situation by wearing earplugs and earphones.
Another study from Paracelsus Private Medical University found that sleep issues and relationship troubles take place simultaneously, while a study by the University of California, Berkeley revealed that a sleepless night caused by disturbances from a partner can produce relationship conflicts the following day.
If you find yourself or your partner more irritable during the day, the key to understanding irritability might lie in your sleeping habits as a couple. Making healthy changes to your lifestyle, such as avoiding alcohol and heavy meals before bed, can help reduce snoring.
What About Kokoon Headphones
A great solution;that uses the two techniques we have discussed, would be Kokoon headphones.
They block out the snoring sounds using three noise reduction technologies, including active noise cancellation and can drown out snoring sounds with other more calming ones.
Using the app, which has hours of spoken word techniques used in Cognitive Behavioural Therapy, you are more likely to get to sleep 30% quicker.
Made from flexible silicone that moulds to your head they are even comfortable for side sleepers. Visit kokoon.io to learn more.
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Ye Olde Tennis Ball Technique
Snoring tends to happen when youre lying on your back rather than sleeping on your side.
I remember reading an article on the interwebs ages ago about the importance of your sleep position and how popping a tennis ball into a pocket thats been stitched onto the back of a tight t-shirt could prevent snoring.
Of course, I found the whole concept effing hilarious not to mention ingenious and of course, I had to get my dude to try it .
I didnt have any tennis balls around because my dog likes to eat them , so I MacGyvered an empty plastic bottle onto a thrift store shirt with some duct tape.
If youre not crafty and prefer a pre-made snoring shirt , you can get one here.
Did it work? Well, the shirt definitely made him stop snoring but also kept him up most of the night . One reason could be that he doesnt like to sleep with a shirt on. The other could be that he had an empty bottle duct-taped over his spine.
The concept works, but Im not sure its reasonable to ask him to sleep with this on every night .
If youve got spare tennis balls lying around, you could also learn to play tennis just a thought.
Alcohol before bed, in general, is just bad for sleep.
The reality is that alcohol is not the answer to getting better sleep, advises Breus.
While alcohol can make you sleepy, it also does the following to detract from sound sleep:
Change Your Sleeping Position
Once sleep apnea has been ruled out, the first thing a snorer should try is not sleeping on their back. Devices like a wedge pillow alter sleep position, and can be quite helpful to keep you off your back, according to Greenberg. Adjustable beds may also help. Sleeping with the head of the bed elevated can also be beneficial. Greenberg says.
For a lower-tech solution, put on a pocket tee-shirt backwards and a tennis ball in the pocket, theyll never lay on their back, suggests Gloria Young, an elementary school teacher from Port Washington, New York.
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How To Deal With A Snoring Roommateno Ratings Yet
Have you ever been nodding off into dreamland, only to hear a loud noise erupt from your roommate that startles you back into wakefulness? Many of us have, and this can be quite frustrating, especially since the culprit has no idea that they are interrupting your sleep.
However, having that conversation often goes something like thisSo you know you snore, right? To which the roommate looks at you and says, No I dont. Prove it! This can go back and forth and cause friction, and no one wants to live in a situation like that.
What do you do, though? Live with it? Move out? There is no need for these drastic measures. In this article, we will look at how to have the conversation so that it doesnt go sideways. We will also give you some ideas on how to live with it or help your roommate out.
Helping A Snoring Roommate Or Partner Without Being Rude
Living with a snoring roommate or partner is one of the less ideal aspects of cohabitation. Not only can a snoring roommate keep you up at night, but navigating how to address the issue can be difficult, too.
The fact of the matter is that not only the snorer has to deal with the side effects of snoring. And whether you get along with your roommate or not, there are simple ways you can address their nightly noise.
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Medical Cures For Snoring
Your physician may recommend a medical device or surgical procedure such as:
Continuous Positive Airway Pressure . To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
Laser-assisted uvulopalatoplasty uses a laser to shorten the uvula and to make small cuts in the soft palate either side. As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.
Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. The procedure is performed under local anesthesia and takes about 30 minutes.
Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep. For best results, you will need to see a dentist who specializes in these devices.
Surgical procedures such as Uvulopalatopharyngoplasty , Thermal Ablation Palatoplasty , tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
Go To Bed First Or Sleep In Separate Bedrooms
If you tend to stay asleep once you finally do drift off, it might be helpful to go to bed first. That gives you the best chance to enter sleep mode.
You could also try;sleeping in separate bedrooms;on the worst nights, or when you have something important to do the next day.
According to a 2005 poll by the National Sleep Foundation, one in four married American couples sleep in separate beds or bedrooms.
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How To Cope With A Snoring Partner
Lifestyle | 22 Oct, 2019
Snoree, innocent by-snorer, passive snorer. There are many names, but to you, it really it doesnt matter what youre called when all you want is a bit of peace.
If youre losing sleep because of your partners snoring, there are some things you can do to help yourself and help them. Here, we look at the significance of sleeping with a snorer and explore the ways you can stop the snoring or at least cope better!
Keep The Bedroom Air Moist
Quite a few people snore because they are suffering from allergies or upper respiratory illnesses.
A humidifier holds water that when switched on will send a warm or cool mist into the room and soothe airways to prevent a dry mouth or sore throat. They also act as air filters taking allergens out of the room that may cause snoring.
A cool-mist humidifier can help to produce mould though, so it is important to change the filter and clean the machine regularly.
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A Snoring Problem Often Creates Not Only Tiredness But Frustration
Snoring doesnt just interfere with the snorers sleep. When it comes to couples, one persons snoring often means sleep trouble for two.
And it isnt only sleep that can suffer. Snoring can put great strain on relationships. A snoring problem often creates not only tiredness but also frustration and resentment between couples. It can interfere with sexual and emotional intimacy, and can push couples to sleep in separate bedrooms.
There are many good reasons to treat snoring, including restoring sleep quality, guarding against risks to health, and improving daytime functioning. Protecting the health and intimacy of your relationship is another important reason to treat a snoring problem.
How can snoring cause so much trouble within a relationship?
Snoring, a form of sleep-disordered breathing, interferes with sleep quality and sleep quantity, both for the person who snores, and, often, for the person who sleeps with a snorer. Poor quality and insufficient sleep interfere with our thinking skills and judgment. Lack of sleep can make us irritable and short-tempered. Poor sleep diminishes our ability to manage conflict well, increasing negative feelings and reducing our ability to empathize. Lack of sleep has been shown in scientific research to make couples feel less appreciative of each other, and to experience greater feelings of selfishness. Sound like a recipe for relationship difficulties? It is.
Sleep In A Different Room
Remember the old adage about how desperate times call for desperate measures? When all else fails, you might have to leave the room at night.
Dont feel bad if you choose this option, especially if it works for you. Research backs you up. A 2002 study found that sleeping apart seemed to actually contribute to greater marital satisfaction when one spouse snored.
If youre feeling lonely, though, be sure to let your partner know that youd rather be together. This can encourage them to make adjustments.
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Lifestyle Changes To Help You Stop Snoring
Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.
Quit smoking. If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Also talk to your doctor about any prescription medications youre taking, as some encourage a deeper level of sleep which can make snoring worse.
Be careful what you eat before bed. Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse.
Exercise in general can reduce snoring, even if it doesnt lead to weight loss. Thats because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.
Six anti-snoring throat exercises
Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:
When Youre The Problem: What Do I Do If My Roommate Wakes Me Up When I Snore
If youre the snoring roommate in question, chances are you arent thrilled by the fact that youre unintentionally keeping those around awake with your louder-than-average breathing.
It can be confusing and embarrassing to have your roommate to wake you up when youre sleeping and tell you to roll over. The best thing to do when this happens is to comply with their request as best you can. If you dont like the way your roommate or partner put their request, or if you have other concerns wait until the morning to discuss them.
Not sure your snoring is causing a problem? Ask yourself the following questions:
- Have you started falling asleep at work or in class despite trying to maintain healthy sleep hygiene?
- Have you been experiencing increased headaches or GERD symptoms?
- Has your doctor told you to be wary of heart disease or stroke?;;
- Is your partner complaining about your snoring?
- Has your depression or anxiety increased?
Sleep In Another Room
Sometimes it may be necessary to take relatively drastic action.
To make sure you get some good quality shut-eye the only possible solution is to remove yourself and sleep in a completely different room.
Unfortunately, not everyone can do this if there isnt a spare room available, or a comfy couch to escape to, and it isnt ideal if you are in a loving relationship.
It isnt a great long-term solution but something to think about doing on occasion.
The Effects Of Snoring On Your Marriage
The disruption of sleep from snoring is causing couples to have a hard time sleeping together. To avoid the symptoms of daytime sleepiness, many couples choose not to sleep together in the same bed.
In the book, Two in a Bed: The Social System of Couple Bed Sharing, author Paul C. Rosenblatt interviewed 42 couples and examined how sharing a bed affects the couples relationship. Many couples described the intimacy and comfort level of sleeping in the same bed is extremely important to their relationship.
As he describes in the book, in their time together before drifting off to sleep, couples catch up on whats going on with one another, plan, make decisions, deal with disagreements and solve problems.
With their hectic schedules, many couples often only have this time to catch up. It is no wonder why its crucial to their relationship. Unfortunately, snoring can force one spouse into another room for the sake of sleep, and this crucial together time is hard to replace in their busy lives otherwise.
If your marriage is suffering because you or your spouse snores, the key to reconciling is to understand that snoring is a symptom of a physical condition, such as sleep apnea, and it can be treated.
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