Snoring seems like it's more annoying for those who can hear it than the one who's doing it. But spare a thought for your snoring friend because this condition is depleting the quality of his sleep as much as yours. According to the Mayo Clinic, snoring is caused by an obstruction in the airways, such as sinusitis or enlarged tonsils. Some tips can help snorers improve nighttime breathing and benefit both the snorer and the snorer's roommate. However, it is important that snorers seek medical advice before trying any of these remedies.
Step 1
Ask your roommate to sleep on her side. SleepDeprivation.com says that sleeping on your back can cause your tongue to fall back in your mouth, making any obstruction in your airways worse and causing or exacerbating snoring. If your roommate has trouble staying on her side when sleeping, SnoringTips.com suggests she place a tennis ball in the bed behind her. When she attempts to roll onto her back, the ball will make it too uncomfortable to stay there for long.
Step 2
Advise your roommate to avoid alcohol and sedatives immediately before going to bed. According to SnoringTips.com, alcohol and sedatives--such as sleeping pills and antihistamines--relax your muscles, including those in your mouth and throat, which could lead to blockage of the airways and bring on a snoring attack.
Step 3
Make sure your roommate is using the right pillows. Slightly elevating your head can help to keep the nose and throat open during sleep, says the FreedomFromSnoring website. Suggest to your roommate that he use an extra pillow at night to raise himself a few extra inches in bed. Synthetic filling rather than feather filling is best for those prone to allergies, as allergies could give rise to a blocked nose, which--you guessed it--can make snoring worse.
Things You'll Need
- Tennis ball
- Pillow
