Have you ever been woken up by your partner’s snoring? If so, you know how disruptive it can be. Snoring isn’t just annoying; it can also cause stress and tension in a relationship. Fortunately, there are several solutions that can help both you and your snoring partner get the restful sleep you need. Let’s explore some of them!
Change Your Sleeping Position
The most common cause of snoring is sleeping on your back. This is because when lying on your back, gravity pulls the base of your tongue to the back of your throat, which narrows the airway and causes vibrations.
To prevent this from happening, have your snoring partner sleep on their side instead (preferably the left). Doing so helps keep your airways open more easily and prevents snoring.
You may find a body pillow or wedge pillow helpful in keeping you in this position all night long.
Limit Food and Drinks Before Bed
Cut down on alcohol consumption before bedtime and pass on hefty dinners. These activities can cause your throat muscles to loosen up too much, disrupting your breathing while you sleep.
A few simple lifestyle changes can make a big difference in helping you breathe better at night.
Open Nasal Passages
Is snoring keeping you and your snoring partner awake at night? If so, there is hope!
If snoring is due to a blocked nasal passage, a saline spray or neti pot can help open them up and make breathing easier. For those living in dry or cold conditions that may worsen snoring, consider using a humidifier to moisten the air for better breathing.
If these methods don’t work, consider trying an over-the-counter nasal strip. These strips gently pull apart the sides of the nose, making breathing easier and reducing snoring.
In addition, cutting back on irritants like tobacco smoke, pet dander, and dust in the bedroom may help open up the lungs and relieve snoring.
Use Anti-Snore Devices
If those methods aren’t enough to help your snoring partner, try using an anti-snore device such as a chin strap or mouthguard. These devices are designed to hold the jaw in place while sleeping to prevent soft tissues from collapsing into the throat and causing vibrations that result in snoring sounds.
Alternatively, there are adjustable beds available that allow you to elevate your head at night for better airflow and reduction of snoring sounds.
Speak to a Sleep Specialist
For individuals who continue to experience difficulty sleeping due to snoring, it is recommended to seek professional help from a sleep specialist.
With their help and guidance, snorers can begin to understand the underlying causes of their snoring and find ways to combat it, ultimately leading to better sleep and a healthier lifestyle.
Final Thoughts
Snoring can be extremely disruptive for both you and your partner’s sleep patterns, but there are many solutions available to help stop it once and for all! From changing your sleeping position to using anti-snore devices like mouthguards, there are plenty of options out there that will help you get a better night’s rest without having to worry about loud snores disrupting it again!
Start experimenting with different solutions today so you both can finally get some peace and quiet while asleep!
i seem to be a magnet for partners who snore, so this info is great!
So sorry you have a snoring partner! I hope these tips help some.
Good suggestions, ty.
I snore and my partner also snores, we end up sleeping in different rooms. Thanks for these tips.
That’s rough that you both wake each other snoring! I hope these tips help.
I HAD a snoring partner. My ex-husband snored like crazy. He’d keep me up almost half the night, but like most loud snorers, denied that he did. I recorded him one night and when I played the tape back to him he refused to believe that it was really him. Eventually he moved into the living room to sleep, then on to another woman’s bed. No problem with that!
I’m so sorry about your ex, but now at least you can sleep well!
Good advice for everyone 🙂