The sleepless nights are probably getting to you by now – what you wouldn’t give to have your partner stop snoring so that you can actually get some shut eye! Snoring is one of the biggest complaints that married couples and living partners have, as not getting the sleep you need can totally disrupt your life. It is also quite common – 40% of men and 25% of women snore. The problem usually appears or gets worse as people get older. It is indeed annoying, of course, but snoring can also have significant consequences for your health, daily life, and even your relationship.
Luckily, since this is such a common problem, there are plenty of potential solutions that can help reduce snoring and give you and your partner the relief you need. Here are some tips and ways to stop snoring, solutions that will help you if you implement them right now:
- First, rule out any medical problems, like sleep apnea, that might be causing the snoring. Most snoring is medically harmless, but in some instances it could be a sign of a more serious issues. Have the snorer see his or her doctor to determine overall health – they may need to get medications or other treatment to help clear up this more serious underlying problem.
- Get some help. There are plenty of info products out there that can help you stop snoring. For instance, this e-book will teach you how to stop snoring naturally.
- There are many causes for snoring, and with many causes comes different remedies. For instance, your body may be simply constructed in such a way as to maximize snoring – there’s little you can do about this except understand and compensate for it. Most of the time, however, snoring is caused by floppy tissue in the respiratory cavities that vibrates. You (or your partner) should keep track of your snoring habits to help narrow down the how to stop snoring remedies and methods that will work best for your situation. For instance, is your mouth closed or open? Do you snore only when you are on your back, or when you are in any position? Information like this can help you and your doctor figure out the best cures for you.
- Perhaps the best way to stop snoring – or at least reduce its effects for the non-snoring partner – is to have the snorer sleep in another room. Obviously, this is not an ideal solution for either the snorer or the relationship, but it can be a good fall-back idea until you can fix the problem.
- One of the best ways to stop snoring (for real, this time) is to treat it naturally. Sometimes, simply being overweight or unhealthy can make snoring worse or be the ultimate cause of it. Thus, if the snorer is overweight, he or she should try to lose weight through proper diet and exercise. This will help reduce weight and take pressure off the airway, circulatory system, and respiratory system; this helps the snorer by clearing his or her airways. It will also help them sleep more deeply and potentially treat underlying conditions like sleep apnea. These natural ways to stop snoring are preferred over many of the artificial products and methods out there because these ways treat the underlying issues that cause snoring. Using a special mouth guard, ring, or pillow may help reduce snoring, but it could also cause more serious health problems to go untreated.
- Sometimes sleep position matters – if you sleep on your back, you are more likely to snore. Thus, try sleeping on your side to reduce the chances of snoring.
- You can also try propping up your head to take pressure off your respiratory system.
- One easy home remedy is to use a humidifier to help keep the air moist – sometimes dry air can exacerbate snoring.
- Certain medications and drugs may increase your chances of snoring. For example, tranquilizers and alcohol will relax the muscles around your jaw, neck, and throat, potentially leading to snoring. You should not have to depend on these medications and drugs to make you fall asleep, so you may need to go to a sleep clinic and/or see your doctor to address these sleeping issues.
- Allergies may also be a problem – if your nose and airways are clogged, it could put pressure on your breathing, leading to snoring as air rushes through these restricted pathways. Get these allergies treated to help alleviate the snoring.
- There are certain devices out there that can help reduce your snoring by positioning your mouth in a particular way to help keep some tension throughout your jaw and neck. One of these devices is a mouthpiece or mouth guard that you wear while sleeping.
- If you smoke, stop. There are of course many reasons to stop this that are more serious than snoring, but smoking can contribute to breathing problems like snoring.
- Improve your sleeping habits. Go to bed and get up at the same time, and create a nighttime routine to help calm you down and get you ready for bed. Your goal is restful sleep, and you shouldn’t have to rely on sleep aids to do it. Don’t drink caffeine and alcohol or consume large meals before bed. Stay away from dairy products around this time too.
- You can also do certain throat exercises to help stop snoring. If you’d like a good primer for learning these exercises, check out this product. These exercises help you to strengthen your throat, mouth, and neck muscles, thus removing tension and lowering snoring. These exercises include saying all the vowels (a e i o u) for three minutes throughout the day, moving your tongue around, pursing your lips, and contracting the back of your throat. Do these exercises throughout the day for a total time of 30 minutes.
- In severe cases, surgery may be necessary to correct physical defects that may cause the snoring. These surgeries include Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy. There may also be other medical interventions that can help – again, that’s why it’s so important to see your doctor for more information.
- You could also try to support the jaw by using an anti-snoring chin strap.
- Dryness, as discussed above, can make snoring worse, so you can also try using a spray to lubricate the throat to help lower the vibrations throughout your nasal cavities.
Got any more ways? Leave them in the comments!