Throw On A Nasal Strip That Claims To Help Open Up Your Nostrils So You Can Breathe Deeply And Quietly All Night Long
Promising review: “Since people rarely buy snore strips for their own personal satisfaction, this review comes from the perspective of a previously-sleep-deprived girlfriend, me. These things stop snoring second only to grabbing my boyfriend’s nose until he can’t breathe and wakes up. Unlike that ‘best’ option, these do not start arguments in the middle of the night over why ‘any sane person’ would grab someone’s nose. They restore my peaceful slumber, resolve arguments before they’ve even begun, and , make me look better too. Talk about an all-around relationship saver!! Also, if you turn the lights off and then rip open the little packaging, it makes a cool blue spark, which I’m convinced is the anti-snore magic activating.” Nicole
Get them from Amazon for $11.94.
How Do I Tell My Partner That Their Snoring Is Bugging Me
Remember first and foremost that you love your partner, so you dont want to offend them. Likewise, they love you and dont want to be ruining your sleep quality. We all know how important sleep is to us!
Your partner will probably be a little embarrassed when you approach the issue, so be kind. Despite your frustration, try to keep your cool and speak gently and rationally. They may become defensive if they feel attacked.
Make sure that you choose the right time to address the issue. If you discuss it first thing in a morning or last thing at night, then youre likely to be more tired and cranky.
Try to approach it in a playful way, but dont tease them. Also, dont bring it up in front of friends Im sure you wouldnt want them doing the same thing to you. Sleep is personal and snoring is seen as a negative thing so they may feel embarrassed for other people to know that they snore.
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.
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Change Your Partners Position
For some people, sleeping in the supine position that is, lying on their backs makes snoring worse. Research bears this out.
Although its become a cliché to elbow your snoring partner in the ribs so theyll roll over onto their stomachs and stop snoring, sometimes changing position is truly all it takes.
Positional therapy is a treatment option specifically designed to help snorers avoid lying on their backs. There are several options you could try.
- Snore-reducing trainer. Imagine a padded weight belt that you sleep in. Thats basically the premise behind the trainer. It makes it hard for the wearer to sleep on their back, so they must roll over onto their side, where they may be less likely to snore.
- A tennis ball. In the middle of the night, when youre eager to try anything, slip a tennis ball underneath your partners back, which will make it uncomfortable for them to lie on their back.
- Head-positioning pillow. A head-positioning pillow, also sometimes called an anti-snore pillow, helps to properly align the users neck so theyre less likely to snore. You can order one online or pick one up at a local store, depending on how desperate you are for a good nights sleep again. A
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.
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Sleeping In Separate Rooms
As my S.O. and I live in cramped apartments in Brooklyn, we dont have the luxury of sleeping in different rooms.
I did, however, date one snorer in the past in California and had him sleep in the guest bedroom on a different floor. I ended up breaking up with him shortly after, but I think it had more to do with me hating him/our relationship than the snoring.
Anyways, I asked Estes if sleeping in separate bedrooms for those who have the option is beneficial or detrimental to a relationship.
Sometimes we sleep in different rooms. If my husband has to be up early , we dont want to keep each other up, so respect for sleep is imperative, she replied, in relation to her own marriage. Sleeping in other bedrooms at times can be beneficial to both partners.
Does Your Partner Snore Heres What To Do To Help You Both Sleep Soundly
Sleep is one of the most enjoyable parts of every day, and theres nothing nicer than snuggling up next to your partner to wind down after another busy day. But its not so nice when they begin to snore, keeping you awake.
Nothing is more disruptive to your sleep and theirs than the constant vibrating noise that comes every time they breathe in and out throughout the night. While some couples may find it frustrating or overlook it as a minor nuisance, for most partners, its not that easy.
So if you are someone who is having to try and catch a few winks next to a person snoring all night, its time to find some solutions.
Snoring: an issue on both sides
We all love our partners, but why do they have to breathe so loudly when were supposed to be resting? It can be a thoroughly frustrating experience for both parties the snorer suffers from poor quality sleep, while you struggle to nod off against the backdrop of constant noise. This can be incredibly disruptive people who sleep next to a person who snores are likely to be fatigued and experience all of the common symptoms that come along with sleep deprivation, such as irritation, or a lack of concentration, simply because they are being kept awake throughout the night from a loud partner.
In certain cases, snoring volumes can get so loud that they can cause hearing issues for their partner. Its not surprising because some snoring can reach up to 80 decibels, which is the equivalent to a jack hammer or motorcycle1.
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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:
There Are 5 Main Types Of Snorers:
- Nose The cause of snoring is a blocked nasal passage or collapsing nostrils that leads to mouth breathing.
- Mouth This type of snoring is caused by the mouth falling open and a relaxed jaw.
- Tongue The tongue being dropped to the back of the mouth and obstructs airways in tongue snorers.
- Palatal flutterer The cause of this snoring is the soft palate and uvula vibrating.
- Multifactorial When snoring is caused by a combination of the above, you have a multifactorial snorer.
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Work Towards Losing Weight
Excess weight, especially the fatty tissue around the neck and throat, can contribute to snoring. People who are overweight snore more because they have a narrow airway making it hard for the air to flow freely. Fat belly also pushes the diaphragm and the chest muscles to compress the rib cage, causing more air circulation issues.
Exercising and losing weight can be all it takes to end your partner’s snoring. Exercises like walking, cycling, weight training, yoga, Pilates, swimming, and interval training can help your loved one burn excess calories. It’s also a good idea to encourage your partner to practice good sleep hygiene as research shows it can aid with weight loss.
What Foods Or Drinks May Help A Person Stop Snoring
It’s important to avoid foods that may trigger or increase snoring. For example, if you have food allergies, avoid these foods as they may cause inflammation in your mouth and throat, restricting the airway and leading to snoring. Alcohol is a relaxant, and it relaxes the muscles in the back of the throat, which can increase the blockage of the throat and make it harder for air to pass through. Foods you might try to help reduce snoring include:
- Non-dairy milk: Dairy can cause some people to have increased mucus, so plant-based milk will help avoid this problem .
- Hot tea: If you have a cold or sinus congestion that causes your snoring, hot beverages such as tea can be soothing.
- Turmeric: This spice is known for its anti-inflammatory properties.
- Fruit and vegetables: These are full of antioxidants and fiber, and can help you lose weight.
- Peppermint: Stick with the oil for anti-inflammatory benefits.
- Horseradish: It can help dry excess mucus.
- Water: Stay hydrated.
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Can You Cure Snoring
There are several things you can do to prevent snoring before you fall asleep and when your partner is already asleep. However, this all depends on the person and the type of snorer that they are. Keep in mind though, snoring may also be an indication of more serious health problems, so if the suggestions below dont help, it may be time to go to the doctor.
What Is The Mechanism Of Snoring
If we tell about the mechanism of snoring then we have to tell, âSleep relaxes the muscles, including the relaxation of the throat and airway muscles. This causes the airways to contract, which increases the speed of air movement during exhalation and changes the air pressure in the airways. This, in turn, will cause the side of the passages to slightly collapse inward, thereby promoting the vibration of the soft tissue through the entry of air during the next inhalation.â
The same effect occurs when the airway is partially blocked, such as inflammation of the tonsils or a cold. Consider that snoring will occur in this situation.
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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.
Solutions To Stop Snoring
If you get your partner to take these tests and find out what is causing their snoring, your next step is to find a solution. Nose snorers can be stopped with nasal strips, a nasal dilator or a special nasal spray. Mouth breathers and palatal flutterers can be treated with Chin-up strips, an oral shield designed to prevent snoring, or a mouth spray similar to the above-mentioned nasal spray. Tongue snorers can be treated with a stop snoring mouthpiece mandibular advancement device or tongue stabilizing device . These devices pull your tongue and lower jaw forward to open the airway and prevent snoring. Snoring that has more than one cause may require more than one of these solutions.
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Go To Sleep Before Your Partner
Something as simple as going to sleep a little earlier than your partner could be the difference between a sleepless night and a struggling eight-hour nap in Morpheus arms.Many people who are deep sleepers find that while they cant fall asleep if someone next to them is snoring, they arent actually woken by snoring. This means that as long as you go to bed before your partner or fall asleep first, its unlikely their snoring will wake you if youre already in a deep sleep.
What you might not realize, however, is that you could have a genetic tendency to be a light sleeper, in which case, even falling asleep first wont help you that much. Youll be awake as soon as your partner is asleep and snoring. You might be interested to learn about your genetic sleep tendencies through a DNA test, along with your other genetic health reports.
What Is The Symptoms Of Snoring
Snoring is often related to a sleep problem known as obstructive sleep apnea . Not all snorers have OSA, however, if snoring is accompanied by any of the subsequent symptoms, it may indicate the need to see a doctor for further OSA evaluation:
- Excessive daytime sleepiness.
- Gasping or choking at night.
- High blood pressure.
- Your snoring is too loud which interrupted your partners sleep.
OSA is usually characterized by loud snoring and then a period of silence when breathing stops or almost stops. Eventually, this reduction or pause in breathing may signal you to wake up, and you may wake up with a loud gasp.
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Tactics For Partners Of Snorers Coping With The Problem
If the solutions arent working and you just need some more sleep, there are ways to cope with the snoring without actually reducing the volume
Get a head start
If you take a while to fall asleep, head to bed slightly earlier than your partner. Given that a snorer doesnt wake themselves when they snore, then why should they wake you if youre already fast asleep?
Unfortunately, this tactic is unlikely to work every time. The cyclical nature of sleep means you are still likely to catch the snoring sound during one of your lighter sleep phases. Nonetheless, it should at least prevent the as soon as his head hits the pillow, hes snoring complaint.
This is a solution that many couples cite as the saviour of their marriage. Youll frequently hear accounts from couples who have slept separately for years due to someones snoring.Whilst this solution is great for your health through banishing the snoring sound and getting some sleep, co-sleeping is still important for the health of a relationship.
In his book Two in Bed: the Social System of Couple Bed Sharing, sleep researcher Paul Rosenblatt examined how sharing a bed is important for couples. He described the importance of bed sharing for intimacy and comfort, as well as pre-sleep being a time that couples use to catch up, plan, make decisions and solve problems .
Basic but effective, a good set of earplugs specifically designed for sleep can be indispensable for the partner of a snorer.
It Could Signal A More Serious Issue
If theres non-restorative sleep, daytime sleepiness, and pauses in breathing that are observed, thats when you need to be a little more concerned that its not just simply snoring, said Greenberg, who also heads Northwells Division of Pulmonary, Critical Care and Sleep Medicine.
Persistent snoring can be a sign of obstructive sleep apnea , a serious condition affecting as many as 1 in 15 adults. Researchers estimate that 9% of middle-aged women and 25% of middle-aged men suffer from obstructive sleep apnea. Left untreated, OSA can increase risk of heart attacks, stroke, high blood pressure, depression, or even premature death.
Regardless of the reason, being woken up during the night by your partners snoring affects everything from intimacy to brain health, say sleep experts.
During deep sleep, the brain clears itself of toxins that could contribute to long term risks of dementia and Alzheimers disease, Greenberg says. So insufficient sleep time and insufficient sleep quality may ultimately be risk factors for these neurodegenerative conditions that affect people later in life.
Sleeping partners of snorers get an hour less sleep each night than sleeping partners of non-snorers, according to the Snoring Center in Dallas.
These strategies may help you both get a more restful nights sleep:
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