Nothing is worse than drifting into a peaceful slumber only to be awakened by the sound of a roaring freight train!
A snoring partner can transform your blissful sleep into a tossing and turning nightmare.
To learn how to stop someone from snoring, we must first understand the causes of snoring.
What Causes Snoring?
Snoring occurs when the airflow through your nose and mouth becomes partially blocked. Air pushes past your relaxed tissues, causing vibration and the harsh sound accompanying it.
There are ways to stop snoring if you take certain precautions, like:
Alcohol and sedatives: Avoid these before bed because they relax your muscles, further increasing the chances and severity of snoring.
Not getting enough sleep: This can also lead to excessive relaxation of the throat muscles.
Aging: Our throat muscle tone decreases as we age, increasing the likelihood of snoring.
Mouth structure and characteristics: A thicker soft palate, enlarged tonsils or adenoids, or a large tongue can all contribute to snoring.
Nasal issues: Nasal congestion or a deviated septum can restrict airflow, leading to snoring.
Sleep position: Does sleeping position affect snoring?
Yes, especially if you are sleeping on your back. This position magnifies the intensity of snoring because gravity causes your tongue and soft palate to fall back, blocking your airway.
Pregnancy: Weight gain and changing hormones can cause snoring.
Sleep apnea (OSA) is a severe sleep disorder in which the airway becomes partially or completely blocked during sleep. It is accompanied by loud snoring, gasping, choking, or pauses in breathing.
Genetics: Some families can have a genetic predisposition to snoring.
Simple Lifestyle Changes to Reduce Snoring
These simple steps will help you learn how to stop someone from snoring so you can get a good night’s sleep.
Best remedies for snoring:
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Lose weight
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Sleep on your side
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Raise the head of your bed
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Avoid alcohol or sedatives at least two hours before bed
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Quit smoking
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Use nasal strips or dilators
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Address allergies or sinus infections
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Use dental mouthpieces
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If applicable, use a CPAP machine
For more information, you can read Mayo Clinic’s patient education articles on the symptoms and causes of snoring.
How Sleeping Position Affects Snoring
Learning how to stop someone from snoring can be as simple as changing their sleep position.
Back sleepers: Sleeping on your back is the worst sleeping position for snoring because gravity pulls your tongue and soft tissues to the back of your throat and down.
This narrowing of the airway leads to an increased force of airflow, thereby increasing the vibration of the tissues, resulting in louder, more intense snoring.
Back sleepers also run a higher risk of developing sleep apnea.
Side sleepers: Sleeping on your side is the best position to reduce snoring. When you sleep on your side, gravity is your friend. It allows your tongue and soft tissues to stay in the right place so they don’t obstruct your airways.
Opening airways also promotes smoother airflow, which helps eliminate snoring.
Sleep experts have found that side sleeping, with a slightly elevated head, is also beneficial for neck and back pain, pregnancy, and to eliminate snoring.
Effective Snoring Remedies and Tools
How to reduce snoring at night starts with sleeping on your side. A body pillow is the best way to encourage side sleeping.
The Yana Full-Body Pillow and the Side Sleeper Pillow help you sleep on your side by keeping your body in this beneficial position.
The 360° Body Pillow elevates your head, supports your shoulders and hips, and wraps between your knees to maintain perfect spinal alignment. The other side fits snugly against your back to prevent you from rolling over.
Over-the-counter snoring aids and devices: Nasal strips applied to the bridge of the nose gently open the nostrils, increasing airflow. Nasal dilators inserted into the nostrils keep them open to reduce or eliminate snoring.
Mouthpieces custom-fitted by your dentist are a good tool.
Anti-snore or wedge pillows: These pillows are designed to keep your head and neck in the correct position to keep your airways open by encouraging side sleeping and proper head elevation.
Tips for Partners of a Snorer
Snoring solutions for couples will ensure you both get a good night’s sleep.
For the person snoring, lifestyle adjustments like weight loss, avoiding alcohol, quitting smoking, treating nasal congestion, and staying hydrated can help.
Changing your sleep position to side sleeping by using body pillows, elevating your head, over-the-counter snoring aids, and medical evaluation and treatment are all successful solutions to deal with the problem.
For the non-snoring partner, earplugs, noise machines, audiobooks, and occasionally sleeping in another room can help while your partner seeks solutions to the issue.
For the tools you need for snoring relief, visit Yana Sleep for a blissful night’s rest!