While you may not have first hand experience with your snoring after all you asleep if your partner snores you know just how annoying that can be In many cases it can lead to cases of sleep deprivation or even relationship problems down the road
The good news is there are some things you can do to help your partner and help yourself ensuring you both get a good nights sleep
What Type of Snorer Are They
Did you know that approximately 45 of adults snore occasionally If your partner is in this group you may be tempted to sleep on the sofa or have begun sleeping with ear plugs however there are some methods you can use to help them overcome this problem which will benefit both of you
Before jumping into how to stop snoring its important to figure out what type of snorer you are dealing with There are five main types
Nose Collapsing nostrils or blocked nasal passages result in mouth breathing
Mouth breather Caused by an open mouth and a relaxed jaw
Palatal flutter Soft palate and uvula vibrating
Tongue Tongue drops to the back of the mouth and obstructs the airway
Multi factorial This is a combination of some or all the snoring methods mentioned above
Can You Cure Snoring
There are several things you can do to prevent snoring before you fall asleep and when your partner is already asleep However this all depends on the person and the type of snorer that they are Keep in mind though snoring may also be an indication of more serious health problems so if the suggestions below dont help it may be time to go to the doctorTips for Preventing Snoring
If you are kept awake by someone snoring there are several ways to prevent this There are several solutions that help with snoring from natural remedies to sleep aids and in many cases the right snoring prevention method will depend on the type of snorer you are dealing with
Stop Snoring ProductsAids
If you want to get a good nights sleep and stop your partner from snoring you should consider some of the over the counter products available There are options for each type of snorer out there
Some of the most popular options for a nose snorer include nasal spray a nasal dilator or nasal strips These are designed to help widen the nasal passages reducing the vibration that results in the snoring sound
For mouth breathers products like mouth spray an oral shield or chin up strips are recommended Tongue snorers can use a mandibular advancement device and those with a palatal flutterer can try mouth spray or chin up strips If someone is a multi factorial snorer they can use a combination of the above products to achieve the desired results
Natural Methods to Stop Snoring
If you dont want to spend your money on strips or devices that may or may not work there are several natural remedies that you can try out ahead of time regardless of the type of snorer you or your partner are In some cases making certain lifestyle changes will be necessary For example losing weight can be beneficial as people who are unhealthy or who eat an unhealthy diet may increase the amount of fatty tissue that is in their throat This can result in snoring
Its also recommended that you avoid drinking alcohol before going to bed and avoid over drinking Sedatives and alcohol will relax the muscles in your throat which may block the passages If you smoke stop as this can irritate the membranes in your throat and nose resulting in snoring
Using essential oils to stop snoring is also recommended While research related to the effectiveness of essential oils for smoking is limited there are many who swear by them For example peppermint has been proven to help clear out your sinuses which means it is beneficial if you tend to snore when you are congested
Preventing Snoring When Your Partner is Already Asleep
Waiting for your partner to change their habits and lifestyle is an effective way to prevent snoring however this is something that will take time If you are tired of sleepless nights there are several things you can try to help stop someone from shoring if they are already asleep
One method is to roll the individual to their side which will prevent squashed airways that may occur if you are sleeping on your back Also if your partner tends to roll on their back purchase a body pillow that will help to prevent this
Preventing Snoring Its a Process
Remember it can be challenging to pinpoint exactly why someone is snoring While this is true there are several steps you can take to help yourself or your partner stop and get a better nights sleep
Be sure to try out the methods mentioned here along with other advice you have found because for some people the road to sleeping without snoring will be a combination of methods and products In the long run though taking these steps will help everyone sleep better
The Effects of Snoring on Your Marriage
The disruption of sleep from snoring is causing couples to have a hard time sleeping together To avoid the symptoms of daytime sleepiness many couples choose not to sleep together in the same bed
In the book Two in a Bed The Social System of Couple Bed Sharing author Paul C Rosenblatt interviewed 42 couples and examined how sharing a bed affects the couples relationship Many couples described the intimacy and comfort level of sleeping in the same bed is extremely important to their relationship
As he describes in the book in their time together before drifting off to sleep couples catch up on whats going on with one another plan make decisions deal with disagreements and solve problems
With their hectic schedules many couples often only have this time to catch up It is no wonder why its crucial to their relationship Unfortunately snoring can force one spouse into another room for the sake of sleep and this crucial together time is hard to replace in their busy lives otherwise
If your marriage is suffering because you or your spouse snores the key to reconciling is to understand that snoring is a symptom of a physical condition such as sleep apnea and it can be treated
There are many non surgical in office and minimally invasive treatments available to snorers today Although we at Alaska Sleep Clinic would never make the claim that we have saved marriages we have heard back many times from patients who say that it wasnt until after their snoring was cured they realized how much happier they are snuggling next to their spouse again
