20 million people don’t get enough sleep every night because their partner’s snoring makes it impossible. Snoring not only affects the snorer, but their partner too. Read on to find out how to stop snoring from damaging your relationship.
Snoring isn’t just a potential sign of health problems — it can also seriously damage your relationship. From forcing couples to sleep in separate bedrooms to resentment and increased fighting from exhaustion, the problems snoring creates are endless.
We know that you want to learn how to stop snoring so that both you and your partner can get a full night’s sleep again. You also hope you can begin to repair your relationship — and finally sleep in the same bed again.
There are more ways to stop snoring than you might think. Read on to learn how to make it happen.
1. Be Honest About Your Weight
If you’re having excessive snoring problems, the hard truth is that excess weight you’re carrying around might be what’s responsible for your jack-hammering away.
Remember that you don’t just gain weight in one area. When you put on a few pounds, the weight distributes itself throughout the body — including on your neck and throat.
This fat actually weighs down on your throat, narrowing your air passages and cutting off your airflow. This can lead to snoring.
Additionally, because you’ve likely lost a good amount of muscle tone in your throat, the soft tissue in the palate starts to vibrate. This is also what’s responsible for snoring.
Interestingly, snoring can actually lead to weight gain. This is due in large part to the lethargy that sleep deprivation creates. When you’re tired, of course, you’re not going to want to hit the gym.
But a lack of sleep also changes your metabolism and makes you crave sugary foods throughout the day to spike your energy. This can create a vicious cycle — so start trying to lose weight now.
2. Keep Your Bedroom Clean
Sometimes, the most important thing you need to do to learn how to stop snoring is pick up a vacuum cleaner and broom.
Dust particles and poor air quality in your room can aggravate your allergies, which leads to a stuffy nose. This, in turn, makes you much more likely to snore.
The fix doesn’t always have to be complex to nip snoring in the bud. Change your sheets, pillowcases, and give your room a thorough cleaning and dusting.
You might also consider purchasing a HEPA air filter to improve your air quality. If you sleep with your pets, kick them out of the bedroom for a week and see if that improves things.
There are several types of indoor plants that can remove toxins from the air. Upgrade the look of your bedroom and your air quality by making a few air plants part of your decor.
3. Drink Plenty of Water
Tired of looking enviously at your wife sleeping next to you, completely unbothered by how much her snoring is keeping you awake?
If so, then you might want to suggest that she start drinking more water.
If you’re dehydrated, then it’s highly likely that mucus will build up in your mouth, nose, and throat. This mucus then blocks your airways — which creates the perfect storm for snoring.
There are tons of apps out there that will help you to keep track of how much water you drink. You could even make it a fun competition between the two of you to see who drinks the most water.
4. Cut Out Alcohol Before Bed
Couples laying in bed together may have enjoyed a few glasses of wine — or something stronger — before heading to the bedroom.
We know that having a cocktail or hitting up the happy hour after work may be a non-negotiable part of your routine.
While you don’t have to cut out alcohol entirely, we do suggest that, if you want to learn how to stop snoring, you try not to drink it at least three hours before you want to go to sleep.
Yes, drinking a few glasses of Malbec may make it easier for you to fall asleep. But alcohol can lower the overall quality of your sleep and can wake you up much earlier than you’d like.
Plus, alcohol relaxes your throat muscles, which makes you much more likely to snore.
Instead of your evening glass of wine or whiskey, try switching to a cup of tulsi or chamomile tea to ease you into a snore-free sleep.
5. Try a New Sleeping Position
We know that the thought of changing your sleeping position can seem like an impossible task.
However, if the health of your marriage is on the line, it’s worth giving it a try.
If you’re a back sleeper, you’re much more likely to snore. This is because sleeping on your back means that your tongue ends up closer to the back of your throat.
This, as you’ve likely come to expect, blocks your airflow and increases the risk that you’ll snore. If you want to stop snoring, then you should consider switching to your side.
6. Invest in Anti-Snoring Devices
Sometimes, it may be too tough to tackle snoring problems on your own.
Instead, consider investing in some of the top anti-snoring devices on the market today. There are tons of different products you can try out, and there are even ones designed to assist those who snore because of sleep apnea.
You can try to wear a mouthpiece that prevents the soft tissue in your palate from creeping towards the back of your throat and opens up your airways in the process.
You can try adjustable mattresses or anti-snoring pillows that can help to keep your airways open and make it easier for you to commit to a new sleeping position.
There are even snoring sensors that can automatically adjust your sleeping position once you start to snore. Explore your options, and look for devices that won’t bother your partner in the process.
7. Ditch the Cigarettes
The era of couples laying down in bed, smoking a cigarette has long since ended.
We know you’re tired of people lecturing you to stop smoking, but the truth is that your tobacco habit is very likely responsible for your snoring.
It makes you much more likely to snore, and can even make you more likely to develop sleep apnea. Smoking has also been linked to insomnia. The more cigarettes you smoke every day, the louder your snoring will be.
In short, ditch the cigarettes for good. An end to your snoring will be just one of the reasons why your partner thanks you for quitting.
8. Do Tongue and Throat Exercises
You can work out to lose weight in order to cut down on your snoring.
However, did you know that there are also tongue and throat workouts you can do to keep your snoring to a minimum?
First of all, start by repeating all the vowels for three minutes total to strengthen your tongue muscles. Purse your lips, and hold it for 30 seconds to a minute.
With the tip of your tongue gently pressed to the roof of your mouth, slowly slide the tongue backwards and forwards. Repeat for about three minutes.
Sure, you might look a bit silly while doing some of these exercises. However, they’ll certainly help to eliminate your snoring.
9. Consider Medical Treatment
In some cases, your snoring may be a sign of a more serious health issue.
If snoring persists even after you’ve tried these techniques, then it might be time for you to meet with a medical professional.
Head to an ear, nose, and throat doctor to ensure that you’ve correctly identified the real reason for your snoring. You may receive a custom-fitted mouthpiece and jaw positioning device to help you stop snoring.
In some cases, you may need to use a continuous positive airway pressure (CPAP) machine to help keep your airways open.
You may even require palatal implants to stop your soft palate from falling in at night.
How to Stop Snoring: Wrapping Up
We hope this post has helped you to realize that it’s not as hard as you think to master how to stop snoring.
Especially if your snoring is hurting your relationship, you need to take it seriously.
We can help you find the anti-snoring solution that’s the right fit for you or your partner. From reviews of popular products like the Smart Nora to tips on how to stop snoring naturally, we have everything you need to kick snoring to the curb for good.
Don’t force your partner to spend one more night listening to your snoring.
Take action now — and watch your relationship improve as a result.
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