How to Make Someone Stop Snoring Without Waking Them Up
Sometimes, the best part of the day is getting to come home and know that a soft, warm bed is waiting for you. When you finally hit the sack and begin to fall gently into sweet unconsciousness, you feel that tremendous weight of responsibility temporarily leave your body. For some people, bedtime is the only time they may have to themselves, and any interruption of that should almost be a criminal offense.
When you are sleeping with a partner, however, that sanctuary is no longer yours and yours alone. Sure, you may be able to put up with your partner’s strange sleeping habits and nighttime quirks. But one thing that most people will not be able to put up with is that awful rumbling noise that your partner may produce. Yes, we are talking about snoring.
Luckily, all is not yet lost. While there is no guaranteed way of eliminating that dreadful noise indefinitely, there are a few things you can try which may minimize the sound. The best part is: some of these things can be done without ever needing to wake your partner up.
So if you are on your way to bed and fear yet another sleepless night due to some terrible snoring, read this article first and consider some of the methods that will now follow. Let’s take a look at how to make someone stop snoring without waking them up.
Why Do People Snore?
At least 45% of normal adults are known to snore at least occasionally, if not frequently. If it is not a common occurrence, it should not be something to worry about. If it is a frequent disturbance as part of your sleeping routine, there may be some serious underlying issues at play.
Snoring occurs when air is unable to move freely through your throat and nose during sleep. This event causes the surrounding tissues to vibrate, which in turn produces that all-too-familiar snoring sound. If you snore a lot, it is likely that you have a lot of “floppy” tissue which is more prone to vibration. Additionally, the position of one’s tongue in the mouth can also be a factor.
Here are a few of the most common causes of snoring:
Age – As you grow older, your throat becomes narrower, and the muscle tone decreases. There is not anything to be done about growing older, but certain throat exercises or different sleep routines can help minimize the snoring effect.
Nasal/Sinus Problems – A blocked nose or a phlegmy throat make breathing difficult, which obviously increases one’s potential for snoring.
Posture – When you sleep flat on your back, the flesh in your throat relaxes itself, blocking the airway. Changing your default sleeping position can correct that.
How to Stop Snoring
Now that you know why people snore and the different factors which all contribute to that, we can present you with a few remedies which may serve to minimize snoring, if not eliminate it completely. Some of these can even be done during the night – others are more preemptive.
Correct the Sleeping Position
This strategy can be tried while your partner is still asleep. There are a few ways to go about this. You can try gently nudging them from the side to see if they will unconsciously respond and rollover. This will not always work, however.
If that fails, try to add something underneath their pillow or headrest. This may also cause an unconscious reaction, prompting your partner to roll over.
Before you turn in for the night, make sure your partner knows that they snore, especially if it is due to them lying on their back. Communicating this to them can help them make the conscious decision to correct their sleeping position.
Still, they may find themselves falling back into familiar sleeping habits. If this is the case, you can try convincing your partner to wear a bra, faced backward, and stuffed with tennis balls. Anything that will remind them to keep to their side will work.
Alcohol ingestion four to five hours before you go to sleep can increase snoring. Even people who do not usually snore will find themselves snoring after a few drinks. Alcohol relaxes the muscles in the back of your throat, making them more prone to vibrations, and yes, snoring. Try and avoid alcohol as much as you can and convince your partner to do so as well.
Change Your Pillows
Sometimes snoring can be the effect of some nasty allergens at work. Dust is an awful and pesky thing to deal with, but it is important that you ensure that your sleeping space is as dust-free as possible.
Dust mites gather in pillows and can cause allergic reactions, some of which can lead to an increase in snoring. Change your pillows regularly, and try to keep the pets off the bed and out of the bedroom.
Drink Plenty of Fluids
When you are dehydrated, secretions in your nose and throat become thicker and stickier. It is not a pretty thing to imagine, and even worse to suffer from. When the secretions become thick, it leads to more congestion, which in turn causes more snoring.
Consuming plenty of water throughout the day and before you go to bed can help to reduce that greatly. Men are recommended to have around 16 cups of water (in all consumables), and women are recommended to have at least 11. It may also be a good idea to keep a glass of water next to your bed just in case.
Yes, snoring is a pain, but hopefully, now you feel better equipped to deal with it in a healthy way. If you are on your way to bed, be sure to keep everything we have just highlighted in mind.
And with that, good night, and sweet dreams.