Sleeping with someone who snores can be an interesting experience. The noise emitted has been likened to working lawnmowers, vacuum cleaners, chainsaws, motorcycles and even jet engines. Could you get a good night’s sleep if you were required to share your bed with one of those devices continually running? Snoring can have a big impact on a relationship; some marriages and relationships are under stress and in jeopardy as a partner is forced to sleep in another room. Here are some tips to keep your relationship in good health for snorers:
1- Stay Fit
The best tip I can give to snorers is that being fit, lean and toned helps reduce your snoring, so dedicate 10 minutes a day to work on your muscle tone in your upper body, go for a 30-minute walk between dinner and bedtime, and cut down on your fast food intake.
2- Know your Noise Level
Those who sleep separately from their partner find it difficult to ascertain the level they snore at. Some are aware that they snore as they wake themselves up due to the noise. Some are even awakened by their neighbours who bang on their walls due to their snoring. So you need to have someone keep tabs on your noise level so that you know if your condition is worsening.
3- Position Yourself
How you sleep makes a difference to your snoring. Sleeping on your stomach or your side is usually better than sleeping on your back. This does not apply to kids though. Kids that snore should try to sleep on the side, with one hand under the cheek and one behind their back. This will open up the airways and is the best position to sleep in for snorers.
Some decongestant inhalers work well to keep nasal passageways open and these are available over the counter. Even a simple saline nasal spray will work to keep the mucous membranes moist and unclogged, thereby reducing vibrational noise
5- Nasal Strips
Nasal strips can be purchased which are applied externally to the nose and act to widen the nasal passages. These are even being utilised by sportsmen to promote respiratory efficiency. An alternative device that works on the same principles is a nasal dilator that consists of a plastic or metal coil that is inserted into the nostrils before sleep and acts to keep the nasal passages open during sleep. These two devices both seem to cut down on the vibratory noise that many snorers emit.
6- Anti-Snoring Devices
There are numerous anti-snoring devices on the market. One device to discourage snorers from adopting a sleeping on their back position is the snore ball. Whilst there are gadgets available for purchase these can also be readily improvised from materials available in the home. A small ball is lodged in a pocket sewn into the back of the snorer’s night attire and this makes it uncomfortable for them to sleep whilst lying on their backs.
7- Sleep Habits
Develop good sleeping habits. One of the side effects of snoring can be fatigue and a lack of energy. It can therefore be very easy to just take a nap here and there. Although it is important to be alert when driving, making napping into a habit can make the problem even worse if it leads to insomnia.
8- Partner First
I know this sounds incredibly simple, but if your partner is a snorer, you are less likely to be disturbed by their snoring if you go to bed first and manage to fall asleep before they do. I know in some cases this may not make much of a difference if you are a light sleeper or if they are really noisy, but it’s worth a shot.
9- The Tennis Ball Trick
One homemade remedy to try against snoring is to sew a pocket on the back of the snorers night garment. Place the pocket a little bit below the shoulder blades and put a tennis ball in it. The idea is that it prevents the snorer from sleeping on their back. Sleeping on their back is the worst position for snoring.
10- Fresh Air
If at all possible keep your bedroom well-ventilated and cool. If you don’t have air conditioning and if it is practical, keep a window open. If you do have air conditioning use it a little just to keep the bedroom temperature cool during the night. Ventilate the bedroom fully during the day.