How to Stop Your Partner Snoring
Stopping your partner snoring is one of life’s greatest challenges. A whack in the ribs provides relief for only around 10 seconds, and the worst part is, some people point-blank deny they snore, despite snoring like a pig!
The struggle is real. If you can relate, it’s time to take action. How do you stop your partner from snoring? My best tips are based on intensive scientific research (the lead scientist: me sleeping beside someone who snores).
Nose snorers
Firstly, let’s tackle the root of the problem: nasal passages.
You can get stop-snoring aids that open up the nasal passages and help your partner breathe, which can stop or reduce snoring intensity:
- Nasal strips – temporarily reduce snoring and could be the difference between a good or bad night’s sleep. They work by opening the nasal passage
- Nasal dilators – widen the nasal passages more than nasal strips, making them an even better choice for heavy snorers
- Nasal sprays – are less effective than mechanical aids on their own, but they make snoring strips and dilators more effective, so use them!
- Prescription medicine – a GP might recommend medicine to relieve snoring, like Zicam, or a steroid spray like fluticasone.
Mouth snorer
Mouth snorers are a special case because we don’t have an airway to widen. However, there are a few snoring aids that can help:
- Chin-up strips – these keep the mouth closed during sleep, stopping the person from snoring by forcing them to breathe through their nose
- Oral snore guard – quickly mould’s to the shape of the mouth, holding the jaw forward to reduce snoring intensity. This seems to work very well!
- Throat spray – like nasal sprays, throat sprays are most effective when combined with mechanical aids. They work by reducing palatal flutter.
How to stop snoring naturally
There may be times when you don’t have strips, dilators, guards, or spray, so are there any natural ways to stop snoring? Yes!
- Lose weight – although this may not apply to you, snoring is directly linked to being overweight; the heavier you are, the more likely you are to snore!
- No alcohol before bed – alcohol before bed increases snoring because it relaxes the muscles in the throat. It also blocks the nasal passage, increasing snoring
- Sleeping position – side sleeping is best for snoring because it reduces airway compression; the worst position for snoring is your back
- Peppermint – peppermint oil can help clear your airways and unblock a stuffy nose, reducing snoring or stopping it altogether
How to stop someone snoring when they’re asleep
Despite all your best preparations, your partner might snore anyway. As infuriating as this is, there are ways to stop someone snoring when they’re asleep:
- Lie them on their side – if you’re strong enough, push your partner onto their side, or just wake them up and tell them to go on their side
- Put pillows under their head – elevation can relieve snoring, especially when people sleep on their back
- Surprise them – like hiccups, snoring can sometimes be remedied with a fright! Try waking up your partner fast to frighten the snoring out of them
Snoring can be disruptive to a good night’s sleep for both the snorer and their partner. Here are some more approaches you can take to address your partner’s snoring:
Lifestyle changes:
- Encourage weight loss: If your partner is overweight, even losing a small amount of weight can reduce tissue in the back of the throat and improve airflow, potentially reducing snoring.
- Manage allergies and congestion: Allergies, and congestion can narrow the airways and worsen snoring. Encourage your partner to see a doctor if they suspect allergies and use a saline nasal spray or air purifier to manage congestion.
- Quit smoking: Smoking irritates the throat and nasal passages, contributing to snoring. Quitting smoking can significantly improve breathing and reduce snoring.
- Limit alcohol and sedatives: These substances relax the muscles in the throat and tongue, worsening snoring. Encourage your partner to avoid alcohol and sedatives close to bedtime.
- Sleep on your side: Sleeping on the back is a common culprit for snoring. Encourage your partner to try sleeping on their side. You can use a body pillow or sew a tennis ball into the back of their pajamas to discourage sleeping on their back.
If all else fails (the end game)
If your steps haven’t resolved your partner’s snoring, you can take things further by requesting medical advice and wearing earplugs. Here are my best tips:
- Seek medical advice – your GP might prescribe an intranasal decongestant, such as oxymetazoline (Zicam)
- Wear earplugs – I can’t tell you how many times earplugs have saved me from a bad night’s sleep. Best of all, foam earplugs are dirt cheap!
- Smart earplugs – another option is smart earplugs, which can block out sounds around you with a soothing alternative
Talk to your partner!
Lastly, don’t be afraid to talk to your partner about their snoring. You deserve good sleep, and your partner should be sympathetic. It isn’t their fault they snore, so don’t be too hard on them. After all, we all snore sometimes.