We often see patients who suffer from very loud bursts of snoring. Well, actually it is generally their partners who suffer from it as sleeping with a snorer can mean you lose, on average, an hours sleep a night.
Lying on your back makes the base of your tongue collapse to the back wall of your throat, often causing the snoring sound. Gently roll your partner over on to their side, and wedge some pillows snugly against their back to make sure they don’t revert to their previous position.
Change your pillows
People with allergies are most likely to be snorers, as their nasal passages regularly get congested. To eliminate allergens, and decrease the severity or likelihood of snoring, dust regularly and replace your pillows every six months. Margo also recommends elevating your head by sleeping on a thicker pillow. “This will help open up your airways,” she explains.
Get a bigger bed
Sharing a tiny bed can be difficult at the best of times. But having limited space when your partner is snoring is particularly frustrating, launching a double-pronged attack on your potential for a decent night’s sleep. Both of you may find you sleep better in a wider bed.
Earplugs
Earplugs are a cheap and effective way of handling snoring. While basic earplugs usually do the trick, you can buy specialist earplugs that combat the low-frequency snoring sound.
Advise them to avoid alcohol before bed
Your whole body relaxes during sleep, but drinking alcohol can relax your muscles even further, which is no good thing. When your throat muscles relax too much, your tongue falls backwards into the airway, causing you to snore. “Also stay away from sleeping pills and antihistamines, as they too relax your airways,” Margo advises.
Invest in blackout curtains
To increase your chances of having a full sleep cycle when sharing a bed with a snorer, make sure other distractions are limited. Blackout curtains block both natural and artificial light from outside. The thick lining also means they’re also good at muffling outside noise.
Invest in white noise
White noise, a neutral sound, can dim our perception of sounds like snoring, making it more bearable. You can download white noise files online, or buy a white-noise machine that works alongside different sounds.
Having a comfortable mattress is half the battle to getting good sleep
Get your partner to shower
Snoring happens when nasal passages are congested. One way to free up your sinuses is to take a long, hot shower and breathe in the steam. Another method is to breathe in steam from a cup of boiling salt water.
Choose the right mattress
Having a comfortable mattress is half the battle to getting good sleep, even if your partner snores. Mattress springs compress over time, meaning your spine gets less support. As well as trying them for yourself, it’s worth getting advice from staff when buying a new mattress.
Be understanding
It can be frustrating trying to fall asleep when someone’s snoring, or to be woken by the sound. But getting angry can often exacerbate the struggle to get to sleep. Try to keep calm and tune out, rather than focusing on how irritated you are.
Here at London ENT we can help to treat snoring when it becomes a real problem. Sleep apnea is a recognised medical condition which can be dangerous for the sufferer. Call us today on (0)203 865 7225 to book a consultation.