How I Got My Husband To Finally Stop Snoring
What to do when you feel like you’re trapped at a sleep-away camp for lumberjacks
My husband is an intelligent, hilarious, thoughtful man…whom I used to loathe as soon as he fell asleep each night. Why? Hes prone to snoringthe tectonic sort of snoring that would make the walls rattle if we were cartoon characters. As were all too real, it made us miserable instead: I lost sleep, hed end up sore from the little kicks Id deliver as I tried to get him to roll over, and we both woke up feeling wronged and resentful.
It doesnt take a scientist to tell you that snoring can wreak havoc on relationships, but research certainly backs it up: In a National Sleep Foundation poll, a whopping 50 percent of people who were at risk for sleep apnea or who had a partner at risk for sleep apnea reported that it caused problems in their relationship. And 28 percent said that their intimate or sexual relationship had been affected because they were too sleepy. Dangers of sleep apnea aside, how does a couple keep their bond strong in the face of snoring?
Shelby Harris, Psy.D, director of behavioral sleep medicine at the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City, works with patients who complain about their snoring partners. Here are the steps she says you should take if your guy’s keeping you up at night.
Sleep On Your Side Or Elevate Your Head
If you currently sleep flat on your back, simply sleeping on your side could help stop snoring immediately. Sleeping on your side opens up your nasal airway passages, while sleeping on your back can cause your airway to become blocked or narrowed, which causes a vibrating sound when you breathe.
Using the right pillowone designed to prevent back sleepingcan also reduce snoring severity. If for some reason you can’t sleep on your side, at least elevate your head with an extra pillow or two, which can help open up your airways.
What Treatments Can Help Stop Snoring
Treatment depends on the nature of the snoring and the types of problems it causes.
For people with infrequent or primary snoring, treatment may not be necessary unless it is disturbing a persons sleep or the sleep of someone they live with. In those cases, treatments tend to be simpler and less invasive. People with sleep apnea usually need more involved treatment.
Types of treatments include lifestyle changes, anti-snoring mouthpieces, mouth exercises, continuous, auto, or bi-level positive airway pressure devices, and surgery. A persons physician is in the best position to describe pros and cons of any treatment in their specific case.
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How To Stop Snoring: 20 Easy Remedies
The National Sleep Foundation reports that snoring affects 90 million adults. It can lead to a poor quality of sleep, making it difficult to function the next day. Sleep apnea, a condition which causes snoring, has been linked to high blood pressure and heart disease.
Even if you dont notice the effects yourself, loud snoring can disrupt the sleep of anyone who shares a bed with you. For these reasons and more, most people who snore are constantly looking to find ways to stop snoring and are eager to try potential snoring remedies.
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.
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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:
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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Snoring And Relationships Dont Mix
Trying to sleep next to a snoring partner who snores like a bear with a chainsaw might lead you to wonder what you did wrong in a past life. The good news is that you arent alone! A recent study found that 1 out of every 4 couples say they have gone as far as sleeping in separate beds to try and block out snoring to catch a much-needed snooze. The stress that snoring can put on a relationship is no joke, and it can even lead to divorce! Relationship strain aside, there are many other ways that snoring can negatively affect ones life, like causing sleep fragmentation. Sleep fragmentation is a term to describe brief interruptions in sleep that occur repeatedly during the night. These breaks in sleep caused by snoring can impact the natural sleep schedule and circadian rhythm of the snorer . Heres why thats cause for concern.
Support Them To Lead A Healthy Lifestyle
There are several risk factors that are thought to increase the likelihood, or intensity, of snoring.
Being overweight is a major factor the British Snoring and Sleep Apnea Association says that obese people are three times more likely to snore.
And researchhas shown other factors that can lead to snoring are:
- Drinking alcohol
- Regular use of sleep medication or other sedatives
- Nasal congestion because of a cold, sinus infection, illness or allergy
If any of these apply to your partner, talk to them about the effect it might be having on their snoring and sleep. And if they have allergies, such as dust mite, hay fever or animals, try to keep the bedroom clear of allergens.
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Snoring Can Signal Persistent Health Problems And Make You Rethink Sleeping In The Same Bed
Snoring. Its the sore spot of many otherwise great relationships.
But when your partner sounds like a rusty muffler at 3 a.m. and regularly awakens you from a sound sleep, snoring becomes more than just an annoyance. It can signal persistent health problems, and maybe even make you rethink the benefits of living as a couple.
So what can you, and your partner, do about it short of divorce?
First, recognize that its a physical problem, not something your partner does on purpose. Almost everyone snores occasionally, and about a third of us do so regularly.
It happens when the tissues in our upper airway vibrate. When we sleep, the muscles and soft tissue in the back of the throat relax, and the airway can become obstructed. The vibration is what causes the noise, according to Harly Greenberg, a pulmonologist and medical director of the Northwell Health Sleep Disorders Center in Manhasset, New York.
Snoring generally worsens with age, and men generally snore more than women, at least until women reach menopause. Then, it happens about equally, Greenberg says. Its also more common if youre overweight, because a larger neck circumference means narrower airways. Fat also settles on the back of the tongue and can make airway obstruction worse. Snoring can also be caused by other physical conditions, like asthma, a deviated septum, a cold, or sinusitis.
Use Nasal Strips Or An External Nasal Dilator
Stick-on nasal strips can be placed on the bridge of the nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring.
You could also try a nasal dilator, which is a stiffened adhesive strip thats applied on top of the nose across the nostrils. This can decrease airflow resistance, making it easier to breath.
Try nasal strips to help reduce snoring.
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Blend Of Eucalyptus Oil And Peppermint Oil
How to make someone stop snoring will become a very manageable issue, once you start to use this remedy.
Yes! The blend of eucalyptus and peppermint oils works faster than you expect, thanks to their proven anti-inflammatory properties. Continue reading for more details.
Things you need:
Things you need to do:
The Tongue Snorer Test
If youre a tongue snorer, your tongue is dropping to the back of your mouth during sleep and blocking your airway. You can test for this type of snoring by making a snoring noise and then sticking your tongue out as far as humanly possible and gripping it with your teeth before trying to make the noise again. If the sound is lessened, youre a tongue snorer.
You guessed it – we suggest looking into this problem further if this sounds like what you are currently experiencing. Remember – an easy solution might not always be the option you should pursue, and in the case of tongue snorers, solutions arent always that easy.
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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.
How Can I Stop Snoring Naturally
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The 5 Types Of Snorers
If youre a snorer trying to get to the bottom of things, you might be interested in taking a few tests to determine what kind of snorer you are and where the issue is coming from. In this case, dont just stop at the first one thats positive, because as youll soon discover, your snoring may be multifactorial or a sleep apnea symptom .
No matter what you suspect, a chat with your doctor should point you in the most effective direction.
How To Avoid Snoring With Exercises
It is interesting to note that, there are also two exercises that will help you to avoid snoring.
This section of the article will elaborate on those. Read carefully and benefit from the easy-to-do exercises.
See as to how this exercise quickly puts a stop to your snoring.
Process to be followed:
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You Sleep On Your Back
This can make you snore or make it worse. Sleeping on your side is better, and cuddling with your partner — âspooningâ — gets both of you on your sides. You also could try sleeping with two or three stacked pillows so you’re not flat on your back. If neither of those works, sew a small pocket between the shoulder blades of a shirt that’s a little tight. Put a tennis ball in the pocket so it’s uncomfortable when you roll onto your back.
Tip : Avoid Eating Big Meals Before Bed
A full stomach can affect your breathing because the digestive process relaxes the throat and tongue muscles. Avoid heavy meals or snacks three hours before retiring to sleep.
Be cautious of what you eat as well you should avoid especially spicy foods which can trigger indigestion and irritate the throat.
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Other Easy Ways To Ease Snoring With Your Mouth Open
For the most robust approach to curing snoring with your mouth open, you may find it beneficial to try the following ways to ease your snoring alongside your regular Snorgo use. Note that none of these alone will cure your snoring but they may ease it in conjunction with a device like Snorgo that works to cure snoring for good.
Try to reduce to factors that lead to snoring by
- Sleep on your side if possible
- Treating nasal congestion
- Ruling out medical conditions that may be a specific cause to you
- Losing excess weight
Sing Along To Your Favorite Playlist
It may sound weird, but singing aloud strengthens the muscles in your throat and soft palate and naturally leads to less snoring over time, according to one 2008 study in the journal Sleep and Breathing.
Researchers came to this conclusion after discovering that choir singers scored significantly lower on the snoring scale than non-singers, even when weight and overall health were similar.
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Why You Snore When To Be Concerned And How To Stop
Chloe Chioys college house-share featured a dingy basement, bug-infested attic, tiny bathrooms and, perhaps worst of all, a snoring roommate. The poor chap could have won in a noise competition against the fire alarm, says Chioy, 21, a digital marketing coordinator who attended the University of Sheffield in England and now lives in Taipei, Taiwan.
Chioy and her fellow housemates could not ignore the nightly rumble. They bought their friend nasal strips, but those proved uncomfortable, though he agreed to wear them on pre-exam nights, when solid sleep was extra important. They switched their focus to dampening the racket rather than stopping it, and ultimately achieved some solace by soundproofing the snorers walls with cheap foam they found on eBay.
Johns Hopkins Medicine estimates that 45 percent of adults snore occasionally, while 25 percent snore regularly. It can be particularly maddening for the people who live with and sleep near snorers: Kent Smith, the founding director of Sleep Dallas and president of the American Sleep and Breathing Academy, says he recently met with a patient who had scheduled an appointment to try to save his marriage. But snoring isnt necessarily just a nuisance it can also signal an underlying medical condition. Heres what to know about why we snore, how dangerous it is and how to treat it.