Some Devices Can Be Used To Remedy This Problem:
One of them is known as Continuous Positive Airway Pressure or CPAP. In this device, you stay inside a mask with tubing connected to the chin up to your chest. When your tongue moves forward or back, the CPAP forces it to keep on moving backward.
These two common causes of snoring can also cause an air leak in your nose, upper airway or both. For example, if you have nasal polyps, they may enlarge the tonsils so that the airflow is reduced. The swollen tonsils also block the airway, causing snoring and other breathing problems.
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.
Proven Snoring Partner Sleep Deprivation Tips
Believe it or not, my wife is the snorer, not me. So after some sleepless nights, I was desperate for some snoring partner sleep deprivation tips.
Here are some of the best things I learned:
Snoring can be caused by several different things, so encourage your partner to try many solutions to see what works best. Those can include using a neti pot, a dehumidifier, losing weight, stopping smoking, not drinking alcohol before bedtime, and avoiding dairy and high-fat foods before bedtime.
There is some light at the end of the sleepless tunnel. You can help your partner to sleep better, which in turn helps you sleep better!
So in this post, were exploring all there is to know about snoring.
Well look at some common causes and take a look at some of the damaging side effects of snoring. Well also recommend a few products that have a proven track record of helping and well link to some studies to back everything up.
But specifically, well review some of the best ways to avoid sleep deprivation due to a snoring partner.
Co-authored with sleep expert Ella Lauren of voonky.com
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Dealing With Complaints About Your Snoring
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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How To Stop Snoring
Sleep on the sideSleeping on your back will worsen the snoring because gravity pulls the tongue back in the throat. A popular solution on the internet is to stick a tennis ball at the back of the snorers PJ. In reality, I think no one wants to sleep like that. A long bolster pillow or a side sleeper pillow is a gentler solution.
Wedge pillowsIf side-sleeping is just not your thing, try a slopy wedge pillow might be an alternative. While reclining on the pillow, it elevates your head and lessens the weight on your airway. It also comes with extra bonuses for reducing back pain and alleviating acid reflux.
Quit your nightcapsIndulging in a few drinks before bedtime is actually bad for sleep. It interrupts your sleep cycles and causes you to wake up at night. For snorers, alcohol relaxes your muscles, which makes your tongue fall further back to the throat. If your lifestyle involves nightcaps, try to avoid it for a few days and you will likely see a difference.
Lose weightStudies have shown that overweight individuals are more prone to snoring, especially if you gained weight around your neck. Fat tissue reduces the internal diameter of the throat, making it more easily blocked by the tongue. If snoring hardly occurred before you gained weight, losing weight can possibly treat the root of the problem.
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When To Talk To Your Doctor
If you have tried tips to stop snoring but continue to snore, if your bed partner has noticed that your breathing pauses throughout the night, or if you wake up feeling unrested and feel drowsy during the day, it is time to make an appointment with your primary care physician.
Your doctor can diagnose the cause of your snoring and recommend treatments. They may also want to ask your sleep partner a few questions, refer you to a sleep specialist, or have you complete a sleep study. Your doctors evaluations may include ruling out obstructive sleep apnea, examining you for a respiratory infection, checking the anatomy of your nose and throat, testing for allergies, and evaluating weight gain to determine if it is a contributing factor.
Treatment If The Condition Gets Worse
If your snoring gets worse, talk to your doctor. You may need to be tested to see whether you have developed upper airway resistance syndrome or sleep apnea, a potentially serious sleep disorder in which you periodically stop breathing during sleep.
Your doctor may suggest continuous positive airway pressure . CPAP is the standard treatment for sleep apnea but is rarely used for snoring. For more information on CPAP, see the topic Sleep Apnea.
In extreme cases, the following surgeries may be performed.
- Uvulopalatopharyngoplasty removes excess tissue in the throat, widening the airway and leading to a smoother airflow.
- Laser-assisted uvulopalatoplasty uses a laser to remove excess tissue in the throat.
- Radiofrequency palatoplasty is a procedure that uses an electrical current to shrink and stiffen the back part of the roof of the mouth . When the soft palate and uvula are stiffer, they are less likely to vibrate, and you are less likely to snore.
- Tonsillectomy and adenoidectomy may be used if you have enlarged tonsils and adenoids that are blocking your airway during sleep.
- Plastic implants placed in the soft palate can stiffen it to prevent vibrations. This can reduce snoring and daytime sleepiness.footnote 4
- Nasal septoplasty repairs and straightens the bone and tissues separating the two passages in the nose. This procedure is done if a nasal deformity interferes with breathing.
- Nasal polypectomy removes soft, round tissues that can project into the nasal passages.
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Keep Your Partner From Sleeping On Their Back
You’re more likely to snore if you sleep on your back because the tongue relaxes, impeding the airway. Finding ways to keep your partner sleeping on their side may help decrease snoring. Prop a pillow behind their back or incorporate some kind of nudge into their nightclothes to keep them from rolling onto their back .
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.
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First Steps: Is It Snoring Or Sleep Apnea
Your partner may not feel the snoring disrupts their sleep, and it might be true. But according to the American Sleep Apnea Association, many people might have obstructive sleep apnea rather than being what they call simple snorers.
Sleep apnea is a sleep disorder with serious health implications. So its important to encourage your partner to speak to a doctor if they have any of the following symptoms:
- Snoring loudly and frequently
- Sometimes stopping breathing in their sleep
- Choking or gasping when asleep
- Being very restless at night
- Often feeling tired during the daytime
Sleep apnea can be treated, which should also help their snoring and your sleep too. If your partner doesnt accept that they snore so much or that its so loud, it might help to record them so they can hear it themselves.
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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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:
Are You Sleeping With A Snorer Learn Ways To Cope
It’s no surprise that sleeping with a snorer can make your own sleep quality suffer and it can also affect your health. Partners of snorers often experience fatigue and drowsiness on a regular basis, and they may even be at risk for some hearing loss.
Understanding what causes snoring may make you more empathetic towards your partner and our tips for sleeping with a snorer may help you get the sleep you need.
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How To Sleep When Someone Is Snoring
If your partners snoring doesnt seem to be stopping and its keeping you awake, its important to prioritise your own sleep needs. The most obvious solutions are to adjust your sleeping patterns for example, if you go to bed before them, youre more likely to be asleep before the snoring starts. If you have a spare room, dont be afraid to use it, a third of married couples admit to sleeping better alone.
If you havent got a spare room and the snoring wakes you up. It might be best to invest in some good quality earplugs and remember to keep your partners head elevated while they sleep on their side.
If all of the above doesnt work, its best to see your GP, snoring can often be a symptom of the sleep disorder Sleep Apnea, so its always good to get it checked out, if in doubt.
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Tips To Tackle Your Partners Excessive Snoring
Communicate to your partner and ask if they need any assistance with the snoring issue. You both shall discuss and follow the sleep tips that benefit both parties.
- Make them Use Nasal Strips!
Nasal strips are adhesive strips that one can place over their nose bridge, and these lift the nasal passage and allow better airflow. However, nasal strips are only effective when the snoring is due to some temporary factors or occurs occasionally.
- Ear Plugs
When the snoring sound is too much to handle, try using earplugs for the night. These are like little cloves made up of a soft material that you can insert in your ear and block excessive noise while sleeping.
- Try Innovative Sleep Products
The prevailing sleep disorders are making the sleep & wellness brands raise their innovation bar. Choose from a wide range of eye masks, mattresses, and pillows with exclusive designs to help you get a decent nights rest.
The cervical pillow is very popular these days amongst people working long shifts and experiencing snoring issues. A design like this provides a proper neck alignment at night, allowing air to flow smoothly.
- Reconsider their Sleeping Position
Sometimes we snore because of our sleeping posture. Poor alignment of the neck and spine can cause a blockage in the airways, causing squeaky noises every time the person tries to breathe. Ask your partner to consider sleeping on either of their sides, as this can help reduce the snoring effect immediately.
- Introduce Pleasant Music
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Get Them To Try An Anti
There are plenty of weird and wonderful devices on the market that all claim to be able to solve the problem.
Most arent too expensive and would probably be worth trying like nasal strips that help to keep the nasal passage open.
It is imperative to make sure your face is well washed though, otherwise, the natural oils of the skin will lessen the sticking effect.
Also, you will need to be careful if the user suffers from sensitive skin as this could aggravate the problem.
For open mouth snorers, a chin strap might help. This is a belt of material that goes over the head and tightens with Velcro.
The mouth is kept shut, forcing the snorer to instead breathe through their nose.
Again, it doesnt work for everyone and you arent going to win any beauty awards wearing it.
Sleeping With A Snoring Partner: Steps For A Better Nights Rest
Weve all experienced it at some point: youre lying awake in the darkness ready to drift off to sleep but someones snoring stops you. You want to fall asleep but all you can focus on is the rattling inhale and exhale from your sleeping partner. So much for your beauty rest.
If you live with a partner whose snoring regularly prevents you from getting a sound nights sleep you could be at risk for more serious health problems down the line, including depression, lack of focus, weight gain, reduced immunity, high blood pressure, and other physical and mental issues. Snoring can even be a strain on your relationship itself.
If you live with a snoring partner here are some useful tips to help you get some much-needed rest:
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You’re More Likely To Snore If
The two biggest risk factors for snoring? Obesity and being male, says Patil. The heavier we are, the more likely we’re going to snore,” he says. People who are overweight, obese, or pregnant will often have bulkier throat tissue. The larger and heavier the neck, the more potential pressure on the airway during sleep.
Men are more likely to snore than women. According to the American Academy of Sleep Medicine, about 40% of all adult men regularly snore while only 24% of adult women do. Chalk it up to physical difference: According to the National Sleep Foundation, men naturally have narrower air passages than women.
Snoring can also occasionally be caused by or exacerbated by things that relax and narrow the muscles in your throat such as alcohol, opioid-based pain medications, and some anxiety medications. These can not only have a relaxing effect on the throat muscles but also impact the brain’s ability to sense that the person is breathing shallowly and make a correction,” says Patil.
Asthma, smoking, nasal congestion from a cold or allergies, or genetic factors that cause enlarged tonsils or a deviated nasal septum can also lead to nighttime log sawing.