A snoring spouse can seriously affect the other person’s sleep quality. Not only does this lead to grumpy, resentful mornings, but it usually results in separate bedrooms. Daniel P. Slaughter, MD, otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas has seen snoring ruin a marriage. Even if your spouse swears they don’t have a problem with your snoring, remember that snoring can sometimes imply a more serious health issue.
Snoring can imply more serious health issues
If your loved one has reported constant snoring coming from your side of the bed every night, don’t ignore it. The irritating sound that can sometimes leave you with a dry mouth and scratchy throat could be a sign of low oxygen levels in the blood, chronic headaches, obesity, heart strain and blocked airways [1]. This article will make recommendations on ways to stop snoring, but if you feel you may have a health problem, please consult with a doctor.
How to stop snoring and save your relationship
The following list is chocked full of tips to help even the most notorious snorer snooze more easily. Some of them are simple fixes, and some take a little effort, but remember: you’re saving your health and your love life!
1. Sleep on your side
If you typically sleep on your back, there’s a chance you could be snoring more than you would otherwise. When you lie on your back, gravity takes over. The base of your tongue and the soft palate slide back ever-so-slightly and wind up resting against your throat. This isn’t dangerous by any means, but it does cause an unnecessary vibration in your throat that produces sound. Try rolling on to your side tonight for an easy solution.
2. Avoid alcohol before bedtime
Like any non-water liquid, alcohol is dehydrating. While a glass of wine before bed can be tempting, especially when you assume it will help you sleep, it could actually be wrecking your rest. When the throat is dehydrated, the muscles in the back of your throat are less sturdy. This leads to snoring. So before bed, make sure you have a glass of water.
3. Enjoy a steamy shower
Hot showers can help open nasal passages. To really amp up the passage-opening effects, add a little eucalyptus oil to your shower (just be careful not to slip). When your nasal passages are open, it’s easier to breathe. And when you breathe easily, you’re less likely to snore. Plus, a hot shower before bed is always relaxing!
4. Hit the gym
This tip requires some foot work, but losing weight can help ease snoring. When you gain weight, your neck becomes thicker. This results in the throat being squeezed, making it more likely to collapse during sleep. Losing weight will help with that constriction. And you’ll be healthier, to boot!
5. Clean out your nasal passages
Like tip number 3 explained, your nasal passages play a crucial role in whether or not you snore. If you experience congestion or any allergies/sinus issues, consider trying a neti pot, nasal decongestant or nasal strips. If you really want to up your chances of snore-reduction, look up plants that purify the air and do well with low light. Place a couple in your bedroom to continuously clean the air you’re breathing and reduce dust!
6. Change your pillow cases and sheets frequently
When it comes to snoring and breathing easy, it’s best to change your sheets weekly. It doesn’t take long for dust and allergens to accumulate on/in your bedding, especially if you have pets. Changing your sheets frequently will help.
7. Stop smoking
Just like tip number 4, this is a win-win. You may stop snoring and you’ll be healthier. Not surprisingly, smoking isn’t great for breathing. And if you aren’t breathing well, you’re likely to snore. The smoke in your lungs irritates the nose and throat causing blocked airways. Quitting smoking doesn’t happen overnight, but remember all the benefits you’ll reap once you succeed.
8. Keep bedroom air moist
If the air in your bedroom tends to be pretty stagnant, consider purchasing a humidifier. They range from affordable to astronomical, but if your bedroom is average size, you don’t need a large one. Having air that’s slightly damp is great for soothing those nasal passages and putting an end to snoring.
4 types of snorers
Close-mouth snorer
If your partner has imitated you snoring and didn’t have to open their mouths to create a sound, then you already know you are this kind of snorer. While the sound coming through your nose can be loud and irritating, it could also indicate problems with your tongue and nasal passageways. You would want to try any of the following tips: 1, 2, 3, 5, 8.
Open-mouth snorer
Ah, yes. The notorious, grizzly bear sound you emit is often mocked and never appreciated. Unfortunately, that sound is usually the result of an obstructed throat. Your body is working overtime to breathe while you sleep, and that’s what produces the sound. You would want to try any of the following tips: 1, 2, 8.
Back snorer
If you sleep on your back religiously, you probably breathe through your mouth at night, leading to that snoring sound. Simply try tip number 1 from the list above to see if that brings relief.
If you snore no matter what
If you have tried sleeping on your side, back and stomach and nothing seem to settle that sound, you may want to consult a doctor. This could be an indication of sleep apnea. If you choose to try the tips listed above first, I’ve got bad news: you’ll need to try just about every tip! Snoring is often treated as an irritating habit, but remember that it could be signs of something serious. For many people, the tips listed in this article will be helpful and result in better sleep for you and your partner, but if you’re a long-time snorer and nothing seems to remedy the nightly sounds, consult with a doctor for the sake of your health and your partner’s sanity. Now, go change your sheets, take a nice hot shower and sleep well!
