Snoring happens when the throat relaxes and air causes the throat tissue to vibrate. Chronic snorers may be fatigued, have sore throats and feel generally less rested during the daytime hours. The other side of the snoring coin is the snorer's partner, as listening to someone snore can make it difficult for you to sleep as well. Dealing with a snoring problem is essential to everyone's happiness.
Step 1
Turn your partner over on his side. According to MayoClinic.com, sleeping on your back allows the tongue to partially block the airway. Give your partner a nudge to stop the physical blockage and the snoring.
Step 2
Set up a humidifier in the bedroom. Sometimes snoring is a reaction to congestion from allergies. When the nasal passages become blocked or dry, the mouth drops open so you can breathe. Breathing through the mouth increases the likelihood of snoring. A humidifier moisturizes the air and may relieve congestion. Most humidifiers also provide white noise that may cover up the snoring.
Step 3
Purchase earplugs or play soft music. Other options to cover up the snoring noise is to purchase a white noise machine made for tinnitus, or ringing in the ears. Alternatively, turning the TV set to an off channel will cover the snoring sounds and distract you enough so you can sleep.
Step 4
Get your own bedroom. This is an extreme answer, but for some sleeping in a different room may be the only way to sleep.
Tips and Warnings
- Put you partner on a diet. Obesity is one cause of snoring.
- If your partner appears to gasp for breath or chokes while sleeping, this indicates a respiratory problem that requires medical assessment. Some medical conditions that cause snoring, such as sleep apnea, present risks and require treatment. Continuous positive airway pressure, or CPAP, systems will keep the airway open and eliminate snoring, but should only be used if recommended by a doctor. CPAP is not a cure for snoring.
