5 Suggestions For People Who Sleep With A Snorer
You don't have to be a rocket scientist to help someone stop snoring. Here are 5 easy to follow DIY remedies for snoring partner.
How to Stop Someone from Snoring
Snoring can be as much of a nuisance for the partners of snorers as it is for the snorers themselves. Many snorers make enough noise to keep others awake, especially if their partners are light sleepers. According to a study from the Mayo Clinic, the spouses of snorers wake up 21 times every hour on average. Snoring may also wake up family members or roommates who sleep in adjacent rooms.
The lack of sleep, especially when it builds up over weeks or months, can lead to health problems like weight gain, high blood pressure, and a weakened immune system. Constant tiredness causes difficulty concentrating, problems with memory, and irritability or depression.
Snoring can also cause tension between couples. It affects the quality of sleep for both partners, and the irritability and frustration of being exhausted can lead to fights or negative feelings toward each other.
About 20 to 30 percent of all women and 40 to 50 percent of all men snore regularly, and more than half of people who are married or in relationships report that their partner snores. Many couples even sleep in separate rooms because one partner snores.
If you have a partner, family member, or roommate who snores, there are ways for you to help them stop the problem. This is important for their health, but it's also important for your own sleep quality and overall happiness. Here are five tips for helping stop someone from snoring:
1. Let them know that they snore.
Many people don't realize the severity of their problem, and some don't even realize that they snore at all. Bringing attention to the problem is the first step to fixing it.
Some people are embarrassed about snoring, so it's best to tell them about the issue as carefully and respectfully as possible. Remember that they don't snore intentionally, and try to avoid being accusatory when you tell them.
Denial is also a common issue. If possible, take a video or audio recording of your partner snoring, which will let them confirm the problem themselves. It’s always easier to treat the problem at the very beginning before it gets worse. There are special throat exercises for snoring that can be tried at home and the most beneficial these exercises will be at the early stage of snoring, so well worth keeping this in mind.
2. Change their sleeping position.
One of the most common causes of snoring is the tongue, soft palate, or uvula collapsing over the back of the throat and partially blocking the airway. This causes the area to vibrate as air moves through, which produces noise. Often times, simply reducing the amount of pressure on the neck and throat can prevent this from happening.
Moving your partner from their back to their side could take enough pressure off of their neck to completely stop the snoring. If you share a bed, remind them to roll over onto their side if they start snoring. If they tend to roll onto their back again when they fall asleep, consider purchasing them a body pillow, which can prevent them from rolling over.
Propping up their head with extra pillows or with a few books placed underneath the mattress can help relieve pressure, too. If they're resistant to the idea of changing up their sleeping position, try to get these supplies yourself and encourage them to just try it out for one night. If it stops their snoring, they'll probably feel more rested in the morning and will want to continue with the change.
3. Adjust their sleeping environment.
Another common cause of snoring is nasal swelling or congestion. If your nasal passages are blocked, you'll breathe through your mouth instead. This creates negative pressure in the back of your mouth, which can cause vibrations.
If changing your snorer's sleeping position doesn't make a difference, try to remove any allergens from their bedroom. Dust off all the surfaces, paying extra attention to the ceiling fan. Change the sheets and pillowcases, too.
4. Make lifestyle changes with them.
Lifestyle factors often contribute to the severity of the snoring. Instead of asking or demanding that the snorer change their ways, suggest that the two of you make some changes together.
Excess weight around the neck can put extra pressure on the throat, increasing the chances that the back of the mouth will collapse and cause snoring. If your partner is overweight, consider making diet changes and following an exercise routine together. Weight loss is much more motivating when you have someone else to work with. It will also give you a chance to become healthier.
Avoiding alcohol for a few hours before going to sleep is another good way to reduce the chance of snoring. If you and your partner both usually drink before going to bed, ask them to stop along with you. It's important that you also make these changes along with your partner, so your partner feels supported and isn't as tempted to go back to the old habits that contributed to the snoring.
5. Recommend that they see a doctor.
If everything else fails, seeing a doctor or a sleep specialist may be the only way to stop someone from snoring. Specialists can help the snorer figure out the cause of the problem and can recommend devices or procedures that will stop the snoring.
Also, snoring is sometimes a sign of a more serious health problem. Many people who snore have sleep apnea, a disorder that causes you to stop breathing for several seconds at a time during sleep. This reduces the amount of oxygen in your blood, which can eventually cause serious health issues.
Make sure your partner knows that snoring is more than just an annoyance. It can be a big health problem that requires treatment with lifestyle changes, environmental changes, or medical help.