3 min read
Are you going around in circles asking, "why does my partner snore?", "How do I sleep through snoring?" And most common of all, "how do I stop my partner from snoring?"
Snoring, often dismissed as a nuisance, can be more than just a source of frustration for bed partners—it can significantly impact quality of sleep and overall health. Fortunately, there's a myriad of solutions available to combat snoring, ranging from lifestyle changes to innovative anti-snoring devices. In this guide, we'll delve into the causes of snoring, effective methods to stop it, and the latest advancements in anti-snoring technology.
What causes loud snoring?
Understanding the root causes of snoring is essential in finding effective solutions. Snoring occurs when the flow of air through the mouth and nose is obstructed during sleep. This obstruction leads to vibrations in the throat tissues, resulting in the characteristic snoring sound. Several factors contribute to this obstruction, including:
1. Anatomy: Certain anatomical factors, such as a low, thick soft palate or enlarged tonsils and adenoids, can narrow the airway and increase the likelihood of snoring.
2. Obesity: Excess weight, particularly around the neck and throat area, can put pressure on the airway, leading to obstruction and snoring.
3. Sleep position: Sleeping on one's back can cause the tongue and soft tissues in the throat to collapse backward, obstructing the airway.
4. Alcohol and sedatives: Consuming alcohol or sedatives relaxes the muscles in the throat, increasing the likelihood of airway obstruction and snoring.
5. Nasal congestion: Conditions such as allergies or sinus infections can cause nasal congestion, leading to difficulty breathing through the nose and increased mouth breathing, which can result in snoring.
How to stop snoring?
Addressing snoring often requires a multi-faceted approach that targets its underlying causes. Here are some effective strategies to help you stop snoring:
1. Lifestyle modifications:
- Maintain a healthy lifestyle through a balanced diet and regular exercise to reduce excess throat tissue.
- Avoid alcohol and sedatives before bedtime.
- Establish a regular sleep schedule and ensure you get adequate sleep each night.
- Elevate the head of your bed to encourage better airflow.
2. Sleep positioning:
- Sleep on your side instead of your back to prevent the collapse of throat tissues.
- Utilise specialised pillows or positional devices designed to keep you on your side during sleep.
3. Nasal decongestion:
- Use nasal decongestants or saline sprays to alleviate nasal congestion.
- Consider using nasal strips or dilators to help keep nasal passages open during sleep.
4. Oral appliances:
- Mandibular advancement devices (MADs) and tongue retaining devices (TRDs) are dental appliances that help keep the airway open by repositioning the jaw or tongue during sleep.
5. Continuous Positive Airway Pressure (CPAP):
- CPAP therapy involves wearing a mask that delivers a continuous stream of air, preventing the airway from collapsing during sleep. CPAP is often prescribed for individuals with obstructive sleep apnoea but can also be effective for snoring.
What anti snoring devices should I try?
Advancements in technology have led to the development of numerous anti-snoring devices designed to provide relief for snorers and their partners. Some popular options include:
1. Smart snoring trackers: These devices monitor snoring patterns and provide feedback to help users identify triggers and assess the effectiveness of interventions. You can try the Snore Lab and monitor any improvements in your snoring while testing other anti-snoring devices.
2. Snoring chin straps: Chin straps are worn around the head and chin to keep the mouth closed during sleep, encouraging nasal breathing and reducing snoring. A popular option is this firm hold chin strap from easymio.
3. Anti-snoring pillows: These specially designed pillows feature contours and firmness levels aimed at promoting better head and neck alignment to reduce snoring. A highly rated ergonomic pillow to help reduce snoring is this one from Amazon.
4. Nasal dilators: These small, flexible devices are inserted into the nostrils to help keep them open during sleep, improving airflow and reducing snoring. For a multi-size option, check out this one from easymio.
5. Sleep positioner: Designed to keep you from rolling on your back, these anti snoring devices feature a hard ball positioned on the centre of the back that will prevent your body from rolling over while sleeping. This can greatly reduce your snoring. A tried and tested sleep positioner is this one from Amazon.
Snoring is a common sleep disorder that can have a significant impact on both the snorer and their bed partner. Fortunately, there are numerous strategies and devices available to help combat snoring and improve sleep quality. By addressing the underlying causes of snoring and exploring the various anti-snoring solutions, individuals can reclaim restful nights and wake up feeling refreshed and rejuvenated.