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:
With That In Mind Here Are Some Options That Can Stop Your Snoring:
1. Sleep on your side or stomach instead of on your back. Sleeping on your back worsens snoring and breathing at night for many people, and someone else can tell you if the snoring occurs only when sleeping on your back. If you want to sleep on your side but are unable to stay in that position, there is a silly trick involving a T-shirt and tennis balls that can minimize the amount of time you spend on your back.
2. Avoid alcohol within 3 hours before bedtime. Think of sleeping as somewhat like driving. You want the alcohol to clear out of your system before you go to bed, as alcohol has a number of negative effects on snoring and sleep.
3. Avoid most sleeping pills, including many over-the-counter antihistamines. Many sleeping pills relax muscles and have negative effects on snoring and sleep, similar to alcohol. The antihistamine diphenhydramine is an active ingredient in many over-the-counter medications and can have the same negative effects on sleep, surprisingly. Not all sleep aids worsen snoring and sleep quality, but it is good to ask your medical provider if you are not sure.
4. Lose weight. This is especially important if your snoring started or worsened substantially with weight gain. Of course, losing weight is always easier said than done, so for people who have been unable to lose weight easily, I tell them to continue trying but also discuss other treatments.
Creating Your Personal Snoring Masking Sound Is Best
Everybodys snoring sounds different. If you can tweak your white noise to drown out your snoring offender, you can play it at a lower volume.
This is important because high-volume white noise can also interfere with your sleep. Besides, any sound that is too loud can damage your hearing.
Ideally you want to create your personal masking sound by changing different frequency points until the white noise optimally masks the snoring.
The myNoise app and website provide this kind of function. The app also offers an automatic calibration function: It can listen to the snoring via the iPhone/iPads internal microphone and automatically create a frequency curve.
If you are not yet satisfied, tweak the different frequencies until the white noise optimally masks the snoring sound. You can also create a mix of different sounds, such as rain with added pink noise, and again change the frequencies to mask the snoring.
On a PC, MAC, and some Android devices you can use myNoise from the website. Your browser downloads the sound generator, so you are not streaming the sound via the Internet.
If that doesnt do it, Chroma Doze is an Android white noise app with a built-in equalizer, allowing for very fine-grained adjustments of the masking sound. It doesnt offer multiple sounds as Tmsoft does, but it might help you out with snore masking. It also doesnt have a timer function, so you need to install a sleep timer app or let it run continuously while you are sleeping.
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How To Stop Snoring 11 Remedies That Work
By Kyra Oliver
Have you ever been frustrated at your partner for keeping you up all night with loud snoring? Better yet, have you ever woken yourself up with your own snoring and wondering how to stop snoring?
Despite what you may think about yourself, everyone snores occasionally. Its a natural occurrence due to the relaxed state your throat moves into during sleep. But if its severe, it can disrupt sleep patterns, cause insomnia, and lead to irritability in both the snorer and the one lying awake because of the snoring.
Its important to note, however, that snoring could also be an indication of sleep apnea, a potentially life-threatening condition that should receive medical attention. Sleep apnea is typically caused by a breathing obstruction, which awakens the sleeper, at which point the person begins breathing again. Normal snoring usually does not affect the quality of sleep as much as sleep apnea. If you suffer from extreme fatigue, sleepiness and exhaustion during the day, your problem may be more than just snoring, and you should get it checked out by a doctor.
Try To Be A Side Sleeper
Most of the people who snore are the back-sleeper. If you can sleep on your side then the chance of snoring gets decreased. In this way, you can immediately stop snoring. The best way is to make the habit of sleeping on your side.
This may be a quick solution but there are some problems. Those who have the habit of sleeping being backside, cant easily maintain this. Besides, in your sleep, you may not have full control of your position.
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Earplugs I Have Tried
Hearos Xtreme Protection, original formula, NRR 33 : These are the ones I used in this experiment, and have been using nightly to block ambient noise for the last 2 years. Maybe a year ago, Hearos changed the formula according to many reviewers for the worse. Listening to the complaints and probably fearing for their business, Hearos is now offering the original formula again. The package is green and has original formula printed on it.
3M 1100 Earplugs, NRR 29 : They are slightly smaller, but still seal my ear properly. They block noise well and are a bit more comfortable for sleeping than the Hearos. The NRR is 29, which is at the lower end of what I want. They are a bit less durable, so expect to change them more often.
Macks Ultra Soft Foam Earplugs, NRR 32 : I have found them comfortable, and a lot of people like them. They might work for you, if you have a smaller ear canal, but they are too small for me. They dont completely seal my ear canal and block a lot less noise than the Hearos or 3M earplugs.
Other options with good reviews : The Max-1 , Laser Lite, and Max Lite , all by Howard Leight.
Causes Of Snoring So Loud
Snoring can be caused by multiple factors such as allergies, sinus, alcohol consumption, and many more. Snoring occurs when you take a deep sleep. The muscles of the soft palate, tongue, and throat relax. The tissues present in the throat relax so well that it blocks the passage of the airway and vibrates which results in snoring.
The passage of the airway becomes narrow due to which the airflow of air is so powerful which results in vibration and causes snoring. Reasons for the passage of airway becomes narrow
Drinking Alcohol:- Drinking alcohol too much before bedtime results in snoring. Because alcohol helps in relaxing the throat muscles and reduce your natural defense against airway impediment.
Being Overweight: People who are overweight or heavy obesity may suffer from obstructive snoring sleep apnea and it increases snoring at night.
Nasal Problems:- Nasal congestion or a partition between your nostrils results in snoring.
Sleep Deprivation:- A body does not get enough sleep that results in throat relaxation.
Sleeping position:- Snoring became loudest when sleeping on your back. Because of the effect of gravity in the throat narrows the airway.
Mouth Anatomy:- Thick soft palate can narrow your passage of the airway. People with overweight have extra tissues in their throats that results in narrowing airways.
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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.
Change Their Sleeping Position
Sleeping flat on your back means that your tongue is more likely to fall back and block your airway which is why you will normally hear a vibrating noise during sleep.
Sometimes with a nudge or a slight push, you will be able to make sure your partner returns to a side sleeping position and ensure their airway is more open.
For some it doesnt matter what position they lay in, the snoring will continue though.
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When To Seek Professional Help With Snoring
Snoring is often overlooked because people underestimate how serious it can be. If the above remedies are just not working and you’re noticing that your partner’s snoring is getting worse and not better, it’s time to recommend that they have a home sleep test.
Habitually loud snoring can indicate that something may be seriously wrong. If you hear your partner snorting or gasping for air frequently throughout the night, it could mean they have obstructive sleep apnea.
People who suffer from obstructive sleep apnea have a chronic condition of restricted airways, meaning that they snore frequently. Unfortunately, their snoring is so severe that they actually stop breathing for a few seconds at a time throughout the night, causing them to briefly wake up with a choke or gasp, take in the oxygen they need, and resume breathing. This happens repeatedly all night, often without them even realising.
Besides your personal discomfort from the noise, waking up like this is quite stressful on their body and not conducive to a restful nights sleep. Many people with sleep apnea may also have high blood pressure3 and other related conditions, so if you suspect your partner has sleep apnea, order a home sleep test to find out for sure whether they have sleep apnea.
The basic home sleep test is a simple DIY kit that will be sent to you through the mail. It will enable your partner to test their sleep in the comfort of their own home, and send the results back for professional analysis.
Back To The Experiment:
3. I started with simple solutions, such as wearing earplugs, listening to white noise through my favorite earbuds, and listening to white noise through sleep head phones.
4. Since this was not enough to block out loud snoring, I came out with bigger guns: I combined my earplugs with white noise through sleep headphones, listened to white noise through noise isolating earbuds, and listened to it through noise cancelling headphones. I even added earplugs underneath the noise cancelling headphones.
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Curing Snoring Is Possible But You Have To Change Something
One thing that a lot of people do not realize is that you generally need to change something to stop snoring. Unfortunately, this is not usually a problem that you can solve quickly or easily .
So if you are going to try to fix your snoring problem, you are going to have to take action. And sometimes, this is the hardest part. You generally need to either change your habits, or at least make long-term changes to how you approach your snoring problem to see results and this can be difficult if you are not motivated.
If you cannot get your partner on-board with such changes, then you might not have as much luck solving the problem. So having a real, honest conversation about how the snoring is affecting you could make all the difference.
With that being said, here are some possible options that you could explore for actually solving the problem.
Of course, you can also buy and use a stop-snoring device of some type which can certainly be helpful, depending on the problem and on what type of device you actually get.
What Can I Use Instead Of Earplugs
1. Find an Alternative Ear buds that sit tight in your ear but not deep. We recommend ear buds that sit tight in your ear but not too deep in like earplugs. Headphones that play audio tracks. Speakers. Soundproof Door. Soundproof Windows. Soundproof Ceiling and Floor. Soundproof Walls. White Noise Machine.
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How Do I Stop My Boyfriend From Snoring So Loud
How to reduce snoring Avoid alcohol and sedating medications before bedtime. If you have allergies, treat them. Take your allergy medication or use a nasal steroid spray to improve nasal airflow. Sleep on your side. Raise your mattress and pillows so the top of your head is elevated. Keep a healthy weight.
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.
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Keys To Stop Your Snoring
Because snoring affects over 100 million Americans, people ask me all the time what they should do for their snoringor for their loved ones who snore.
To know where to start, you first need to collect more information. Ask the same questions I ask on my new patient questionnaire. Those who complain about your snoring should have plenty of information for you. How often and how loud is the snoring? Is there any choking or gasping for air? Does anything make the snoring better or worse, whether sleeping on your back, drinking alcohol within 3 hours before going to bed, recent changes in body weight, being especially tired, or blockage in breathing through the nose?
Although people often joke about snoring and the challenges of getting a good nights sleep next to someone who does, it can be the sign of a more-serious medical condition called obstructive sleep apnea. The entries on this blog should never be considered medical advice, so you should see a medical provider in person if there are any warning signs of sleep apnea. This includes frequent choking or gasping for air while asleep loud snoring that wakes up others and does not clear up with some of the basic steps outlined here or poor sleep quality that can cause sleepiness or fatigue. You should also see a medical provider if you have significant medical concerns, such high blood pressure, heart disease, or diabetes.
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:
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Testing The Snore Blocking Effectiveness
1. I found myself an obnoxious snorer on Youtube, and played the snoring sound via desktop speakers sitting on my bed about half a meter from my sleeping position .
2. I tested earplugs, sleep headphones with white noise, noise cancelling headphones, etc. against the snoring noise, played at 3 different levels:
- A moderate snorer, snoring at 51 dB with a peak snoring sound pressure level of 77 dB.
- A loud snorer, snoring at 57 dB with a peak of 83 dB.
- A very loud snorer, snoring at 65 dB with a peak of 92 dB.