Snoring can be a big problem for both the snorer and their partner. It can cause disrupted sleep, irritability, and health problems. However, there are ways to alleviate snoring that don’t involve surgery or medication.
Below, we’ve compiled 30 ways to help your partner stop snoring. So, read on and get ready to sleep better!.
1. Change sleeping position
Many people snore more when they sleep on their back, as this position can cause the tongue to relax and block the airway. Encourage your partner to sleep on their side or stomach instead. You could even prop up pillows to help them stay in place.
2. Invest in a better pillow
A supportive pillow can help keep the airways open and reduce snoring. Look for pillows designed specifically to alleviate snoring, such as those with a memory foam or adjustable design.
3. Keep the air moist
Dry air can irritate the nasal passages and throat, leading to snoring. Use a humidifier to keep the air moist, especially during winter months.
4. Try nasal strips
Nasal strips are adhesive strips that you apply to the outside of the nose. They work by pulling the nostrils open and increasing airflow. Nasal strips can be helpful for people who snore due to nasal congestion or allergies.
5. Avoid alcohol and sedatives
Alcohol and sedatives can relax the muscles in the throat and cause snoring. Encourage your partner to limit their consumption or avoid them altogether, especially before bed.
6. Lose weight
Weight gain can lead to snoring by adding extra tissue to the throat, narrowing the airway. Encourage your partner to maintain a healthy weight through diet and exercise.
7. Get regular exercise
Regular exercise can help strengthen the muscles in the throat and reduce snoring. Encourage your partner to engage in moderate exercise for at least 30 minutes a day, such as brisk walking, cycling, or swimming.
8. Avoid eating near bedtime
Eating a heavy meal before bedtime can cause snoring by putting pressure on the diaphragm and obstructing breathing. Encourage your partner to avoid eating within three hours of bedtime.
9. Keep the bedroom clean
Allergens in the bedroom can cause snoring for people with allergies or asthma. Keep the bedroom clean by vacuuming regularly, washing sheets and pillowcases in hot water, and using hypoallergenic bedding.
10. Try a mouthguard
Mouthguards, also known as mandibular advancement devices, are custom-made devices that fit over the teeth to push the lower jaw forward and open up the airway. Mouthguards can be a helpful solution for people who snore due to sleep apnea.
11. Sleep separately
While sleeping separately may not be ideal, it can be a temporary solution if snoring is disrupting your sleep. Consider setting up a separate sleeping area, such as a guest room or a sofa bed in another room.
12. Encourage good sleep hygiene
Good sleep hygiene practices can help reduce snoring by promoting deeper, uninterrupted sleep. Encourage your partner to stick to a regular sleep schedule, to avoid caffeine and nicotine before bedtime, and to develop a relaxing bedtime routine.
13. Elevate the head of the bed
Elevating the head of the bed can help reduce snoring by taking pressure off the airway. Place sturdy blocks or wedges under the head of the bed to create a slight incline.
14. Try nasal irrigation
Nasal irrigation, also known as a saline rinse, involves flushing out the nasal passages with a saltwater solution using a special device. Nasal irrigation can help reduce congestion and alleviate snoring.
15. Quit smoking
Smoking can irritate the throat and nasal passages, leading to snoring. Encourage your partner to quit smoking, or at least avoid smoking before bedtime.
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16. Use a CPAP machine
A Continuous Positive Airway Pressure (CPAP) machine is a device that delivers a steady stream of air to the mouth and nose to keep the airways open during sleep. CPAP machines are often prescribed for people with sleep apnea.
17. Practice good oral hygiene
Poor oral hygiene can lead to gum disease and other oral health problems that can contribute to snoring. Encourage your partner to brush and floss regularly and to see a dentist for regular check-ups.
18. Try essential oils
Essential oils such as peppermint, eucalyptus, and lavender can help reduce snoring by opening up the airways and promoting relaxation. Experiment with different oils to find what works best for your partner.
19. Use a neti pot
A neti pot is a small, teapot-like device that is used to flush out the nasal passages with a saline solution. Neti pots can be helpful for people with allergies or sinus problems that contribute to snoring.
20. Stay hydrated
Dehydration can cause mucus to become thick and sticky, leading to snoring. Encourage your partner to drink plenty of water throughout the day.
21. Try acupressure
Acupressure is an alternative therapy that involves applying pressure to certain points on the body to alleviate symptoms.
Look for acupressure points that are believed to alleviate snoring, such as the philtrum (the indentation between the nose and upper lip) and the area behind the earlobe.
22. Avoid dairy before bedtime
Dairy products can increase mucus production and contribute to snoring. Encourage your partner to avoid eating dairy before bedtime.
23. Try singing
Singing can help strengthen the muscles in the throat and reduce snoring. Encourage your partner to sing for a few minutes each day, or consider signing up for a singing class together.
24. Use a tennis ball
Some people find that placing a tennis ball in a sock and pinning it to the back of their partner’s pajama top can help encourage them to sleep on their side and reduce snoring.
25. Try hypnosis
Hypnosis is a therapy that involves inducing a trance-like state to promote relaxation and reduce symptoms. Look for certified hypnotherapists who specialize in treating snoring.
26. Eat anti-inflammatory foods
Inflammation in the throat and nasal passages can contribute to snoring. Encourage your partner to eat a diet rich in anti-inflammatory foods such as fatty fish, nuts, and leafy greens.
27. Try a caffeine-free tea
Caffeine-free teas such as chamomile or valerian root can help promote relaxation and reduce snoring.
28. Try acupuncture
Acupuncture is an alternative therapy that involves inserting thin needles into specific points on the body to alleviate symptoms. Look for certified acupuncturists who specialize in treating snoring.
29. Avoid eating spicy foods before bedtime
Spicy foods can irritate the throat and contribute to snoring. Encourage your partner to avoid eating spicy foods before bedtime.
30. Consider surgery
Surgery is sometimes necessary for people with severe snoring caused by structural problems in the throat or mouth. Talk to your doctor about whether surgery might be an option for your partner.
