If you're a light sleeper, there's nothing worse than trying to fall asleep next to someone who's snoring their head off. Beyond generally being irritated in the morning, a lack of sleep can also lead to many health problems.
Read on for a few tips and tricks on how to stop someone from snoring.
One of the key reasons why people snore is because they lie on their backs. When you sleep on your back, your sinuses can become blocked, which can restrict your airflow and lead to snoring. Rolling over can allow some of your mucus to break up, eliminating the snore.
In the exact same vein as the above point, you can sleep at an angle. Propping up pillows so that you are no longer horizontal can keep your sinuses clear and quiet.
Get an Allergy Test
If you find that your sinuses are chronically blocked, the issue could lie with an undiagnosed allergy. Getting an allergy test can alert you to what is causing that congestion, and you can talk to your doctor about getting medication to clear that up.
Beyond medication, you should also look into improving the air quality in your home. Air purifiers can filter dust and other airborne particles out of your bedroom. You should also make sure that you are maintaining your home's HVAC system, and regularly replacing the air filter, to reduce the number of particles in your home's air supply.
In addition to reducing snoring and improving your sleep, treating a previously unknown allergy can also improve your general quality of life. No more sniffles during the day!
Install a Humidifier in Your Room
In some cases, your snoring can be attributed to the dry air in your bedroom. Dry air can cause your throat and nose to swell. This is a particular risk during the winter months when the air is dry anyway and you'll be running your furnace, which will burn off any humidity that is in the air.
A portable dehumidifier will keep the room at an adequate humidity level throughout the night.
Of course, one of the simplest ways to reduce how much your snore each night is to take a decongestant. These pills will break up mucus and prevent further production for a few hours.
If you're unable to take this type of medication, consider investing in a neti pot. You use the neti pot to flush your sinuses out with water (always use distilled, sterile water to avoid health complications) to clear your airways.
Lose Some Weight
Additional weight around your neck and upper chest can make snoring much more likely. If you think that this is the case, you should start a work out regime. Cardio exercises are a great way to lose weight that contributes to snoring and are also an effective way to treat insomnia and get a better night's sleep at night.
Smoking cigarettes is another leading cause of snoring. This is because the smoke can inflame the tissues in your sinuses and throat, closing passages and making it harder for you to breathe at night. While quitting smoking is always an uphill battle, there is a range of treatments available, from nicotine patches to vapes.
Mouth Guards and Nose Strips
If you've been struggling with snoring for a while, and none of the above solutions have worked, you should talk to your dentist. It could be the case that snoring is caused by the way you position your mouth and tongue while asleep.
Your dentist can help by constructing a mouth guard that holds your jaw and tongue in place, ensuring a clear airway for breathing. While these mouth guards can be a little strange to wear at first, you'll quickly get used to them and be able to sleep comfortably (and silently!)
However, mouth guards can be expensive, especially depending on your insurance coverage. Alternatively, you may want to consider nose strips instead, which are available at most pharmacies and are far more affordable.
These adhesive strips attach to your nose and work to open up your sinuses, allowing mucus to drain and making breathing easier. Most nose strips are drug-free and inexpensive.
Stop Someone From Snoring: Sometimes You Just Can't
Finally, in some cases, there is nothing that you can do to stop someone from snoring. Some people's sinuses are just shaped in a way that encourages snoring, and no combination of the above tips will work.
However, there is still hope. While you can't stop them from snoring, you can stop yourself from hearing their snores. Earplugs will work in a pinch, but they won't drown out your spouse who's lying right across from you.
Instead, consider noise-blocking earphones. These headphones make use of "pink" noise (a smoother, quieter type of white noise) and other noise-canceling technology to block out the sound of any nearby snoring.
Stop Snoring Today
Sleeping with a partner who is a chronic snorer can be a huge disruption to your everyday life. Your everyday routine becomes exponentially harder if you have to do it exhausted. The above tips are all great suggestions for how to stop or prevent someone from snoring (or for yourself if you're the one who snores!)
For more information about Sound Off, our noise-masking headphones specifically designed to block out the sound of snoring, check out our videos here!