Talk To Your Partner About How To Make Changes That Will Improve Both Of Your Sleep Quality
This is an important step in the process because it allows you to come up with a plan together.
You can discuss what has been working or not working for each of you, and then decide on some new things that might help reduce snoring at night.
For example, one person might be able to sleep better by switching positions during the night while another person needs more pillows around their head so that they are not lying flat on their back all night long.
The couple may also decide it would help if they both stop drinking alcohol before bedtime because this increases relaxation of muscles at night which may cause snoring.
If you are trying to make someone stop snoring, it is important that both of you work together to find a solution that works for everyone involved.
This includes making changes to your lifestyle and sleep habits which will improve your partners overall health. Doing this may take some time, but eventually you will be able to get a good nights sleep.
Use A Mouth Guard Or Nasal Strip
These straightforward devices can sometimes stop snoring if put on during the night. Snoring can be regulated making use of various products. Using a mouthguard or a mouth piece is one of the fastest way to stop your snoring.
A mouth guard that maintains the mouth shut could help if you snore since your mouth falls open while you sleep.
A nasal strip can additionally keep your nasal flows open if your snoring is triggered by them shutting off. The usage of these type of gadgets, however, cant resolve every snoring-related problem.
When you have exhausted all the choices available in pharmacies, you might gain from mosting likely to an ENT expert due to the fact that there can be problems elsewhere in your air passage.
The SleepTight Mouthpiece can stop your snoring. The most fundamental part of making this take effect is fitting it in the correct way.
It was developed by a dental practitioner to be an incredibly comfortable mouth piece, and you can see that professional-level care and attention to detail in every part of its design.
The mouth piece is FDA cleared, not only for snoring but also for mild sleep apnea.
The ZQuiet anti-snoring mouth piece stands apart for being comfy to work with, very easy to clean, effective, and still has a trial duration. In case you use it for several days and it does not work, you can return it to the maker.
Help Them Lead A Healthier Lifestyle
Being overweight can be a major factor in what causes snoring.
Even a few extra kilograms on the scales can mean more tissue developing in the neck, which can contribute greatly to the problem.
Plenty of exercise and a healthy, balanced diet is key.
It is a common misconception that alcohol helps you sleep, in fact drinking alcohol tends to relax the muscles and make the condition worse.
It is important not to indulge too close to bedtime if you dont want to stop drinking completely.
Smoking is another big factor as it can increase bronchial inflammation and cause the airways to swell.
This, in turn, makes it harder to breathe so if at all possible then stopping completely should help the situation.
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How To Make Someone Stop Snoring
Snorers are at risk for major health issues, but they are not the only ones with problems. Snoring also has debilitating effects on the snorers spouse and family members who are in earshot of the offender. They also suffer from sleep deprivation. You may find yourself wondering how to help someone stop snoring.
There are statistics that say snoring affects relationships. In a National Sleep Foundation poll, 50% of people at risk for obstructive sleep apnea said that snoring and daytime drowsiness caused problems in their relationship.
A research study in 2014 revealed that 13.9% of couples sleep apart every night, and partner snoring accounts for half of those.
So what are solutions for how to help your partner stop snoring? Do you yell at them, wake them up, or send them to the sofa? Or is there a more humane way to deal with the aggravations of living with a snorer?
Actually, there are many ways to help a snorer beat the rap. If your partner snores and you deal with daytime fatigue because you are not getting enough sleep, you can try these snoring solutions and see what works for you and the snorer.
Lets start with the easier and more obvious solutions.
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 snoring||May be related to the tissues in your throat|
|Snoring when sleeping on your back||Probably mild snoringimprovedsleep habits and lifestyle changes may be effective cures|
|Snoring in all sleep positions||Can mean your snoring is more severe and may require a more comprehensive treatment|
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How To Stop Someone Snoring When Theyre Asleep
Waiting for someone to adjust their lifestyle is an effective method, but obviously takes time. If youre fed up of sleepless nights, there are a few things you can try to stop someone snoring when theyre already asleep:
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:
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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.
Affordable Online Therapy for Sleep Problems
Get professional help from BetterHelps network of licensed therapists.
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Try To Change Their Sleep Position
People who sleep on their backs are at particular risk for snoring since this allows the tongue to fall backward and narrow the airway even further. This increases the snoring, but it can also reduce the amount of air getting into the lungs. Try gently pushing your partner onto their side. Since most people toss and turn while sleeping, you may need to repeat this a few times.
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Does Someone Elses Snoring Affect You
Sleeping soundly next to someone who snores is not easy. If anything, it will get you sleep-deprived.
Long-term sleep deprivation has negative impacts on the body and mind.
Let me explain.
First, you may experience . Because of your partners snoring, sleepless nights will leave you deprived of sleep and slower in school or at work.
Regardless of your occupation, you need to rest well so that your body can re-energize and restore its chemical balance for the following day.
Second, sleep-deprived people are at a greater risk of contracting cardiovascular diseases such as high blood pressure.
See, sleep affects the processes that keep your blood vessels and the heart-healthy, including those that ensure your blood pressure and blood sugar are at the optimum.
Third, lack of a good nights sleep may lead to drastic mood changes over a short period.
After a tough day, you cant wait to get to bed and have a peaceful sleep. When this is interrupted by someone snoring, morning grogginess may make you irritable.
Since snoring is one of the major causes of sleep deprivation, learn to help someone experiencing this problem without interrupting their sleep.
Is Snoring & Sleep Apnea Treatable
In a very initial stage, if taken seriously and by following a regular exercise routine, right eating habits, no alcohol/smoke, changing sleeping posture, and 10-15 minute daily yoga practice one can overcome the snoring.
If not treated then it could become more dangerous the beginning of obstructive sleep apnea.
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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.
How To Reduce Snoring And Improve Sleep
When it comes to snoring, many people imagine a giant man with a booming nighttime snore. However, this image isnt the reality. In fact, about half of the US population snores at least occasionally. This includes men and women of all kinds. Snoring is a widespread phenomenon, and many who snore arent even aware of it. But the loved ones of those who snore are almost always wondering how their partner can reduce snoring.
If you or a loved one snores, you probably already know how much of a nuisance it can be. In severe cases, it can seriously affect you and your partners sleep quality. And while many of us have lived with this habit, you may not have to! There are a handful of different ways people attempt to stop snoring for good. Read on to learn how to reduce snoring, improve sleep quality, and stop bothering your partner in the middle of the night.
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Snoring: An Issue For Both Of You
No matter how much you love your partner, snoring can be a thoroughly frustrating experience the snorer suffers from poor quality sleep, while you struggle to nod off against the backdrop of constant noise. This can be incredibly disruptive. If you sleep next to someone who snores, youre likely to wake up feeling fatigued and experience the common symptoms of sleep deprivation, such as irritation, or lack of concentration simply because the snoring is keeping you awake.
For some people, snoring gets so loud that it has the potential to cause hearing issues for their partner. It’s not surprising, because some snores can reach up to 80 decibels, which is the equivalent to a jack hammer or motorcycle.1
It’s no fun for the snorer either! They may feel anxious and embarrassed when they sleep amongst other people when they travel. They may also feel personally responsible for causing an intimacy problem in your relationship by forcing you to sleep apart from them.
Thankfully, a few tips and a little education can go a long way in helping you catch more ZZZs even if your bed neighbour is snoring loud enough to wake the dead.
Learning how to manage snoring can greatly improve sleep quality so you and your partner can both awaken refreshed.
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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How To Reduce Snoring At Home
Unfortunately, patients cant always stop snoring. However, it is possible to reduce snoring! Below are a few of our best tips on how to reduce snoring.
Change Your Sleep Position
Changing the position in which you sleep can reduce snoring significantly. If you sleep on your back, you can try sleeping on your side instead. This allows your tongue to rest on the side of your mouth rather than in your throat, and will also tend to minimize the snoring effect.
Clear Your Nasal Passages
Clearing out your nasal passages will increase the chances of breathing through your nose at night. Using nasal decongestants, vapor rubs, or a neti pot can all effectively help you keep your nasal passage clear.
Dont Drink Alcohol
As we mentioned before, drinking alcohol can make a huge difference with snoring. Sleeping pills and other sedatives have a similar, relaxing effect on the bodys airway. All three of these substances will significantly increase snoring.
Drink Lots of Water
Drinking plenty of water can also help minimize snoring. When youre congested, dehydration causes mucus to gunk up your nasal and oral passages. Congestion can definitely increase snoring. On the other hand, maintaining a good level of hydration can help keep your mucus wet, and keep your airways as clear as possible.
Elevate Your Head
See a Professional
If youve tried all of the above and none have worked, or you have greater concerns regarding your sleep habits, it may be best to see a doctor.
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:
- continuous positive airway pressure therapy
- bilevel positive airway pressure therapy
- an oral appliance, similar to a mouthguard, which can position your jaw or hold your tongue in place
Surgery is also a possibility when other therapies dont work.
And dont assume its just men who snore. Research 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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