How to Stop Someone from Snoring

A restful night’s sleep plays a vital role in both our physical and mental health. Sharing a bed, room, or even a house with someone who snores can disrupt your sleep and strain your relationship with them. Snoring occurs when airflow is blocked through the nasal passages, causing the surrounding tissues to vibrate, or sometimes when the tongue falls too far back in the throat during sleep. To stop someone from snoring, you can help adjust their sleep environment, change their sleeping habits, and suggest lifestyle changes so that everyone can enjoy a peaceful night’s rest.

Use a Pillow to Elevate the Head. Raising the head about 10 cm with one or two pillows can make breathing easier, as well as help push the tongue and jaw forward. Specially designed pillows are available to help keep the neck open and relaxed, potentially reducing or eliminating snoring.

• Note that a snorer may shift positions or turn over, causing the pillow to shift or return to the position where they start snoring again. You can address this by suggesting they place a tennis ball behind their pajamas or use an anti-snore pillow. This will make shifting positions uncomfortable, encouraging them to stay still while they sleep.

Keep the Bedroom Humid with a Humidifier. Dry air can irritate the nose and throat, leading to congestion and snoring at night. If the snorer has swollen nasal tissues, using a humidifier in the bedroom can help reduce snoring. Try to maintain a consistent level of humidity throughout the night to ensure that snoring doesn’t disturb your rest.

Consider Sleeping in Separate Rooms if the Snoring is Too Loud. Many couples, families, or roommates find that the best solution is sleeping in separate rooms, especially if snoring has become a chronic issue. Sleeping apart might be challenging, especially for couples where one person feels guilty or frustrated when their sleep is disturbed. Take the time to talk to your partner about this option.

• Explain that you are suffering from sleep deprivation due to their snoring and that sleeping separately may be the best solution to ensure both a good night’s sleep and the health of your relationship.
• Snoring is a physical issue stemming from other health concerns. Adults who snore can often address this with medical treatments or other remedies. However, if these methods don’t work, sleeping in separate rooms may be the most effective choice. If the snorer is a child, they will need your help to address the snoring issue.

Clear the Nose Before Bedtime. If the snorer has nasal congestion, suggest they rinse their nose with saline before going to bed to make breathing easier. A good method for clearing the nose is to use a nasal rinse bottle or a nasal spray.

• This nasal cleaning process can help reduce nasal congestion and open up the upper airways, providing relief from dry or irritated nasal passages.
• Nasal strips can help decrease snoring volume by widening the nasal passages. However, many people find that nasal cleaning is more effective than using these strips to stop snoring.

Sleep on Your Side, Not on Your Back. Changing your sleeping position to lie on your side, rather than your back or stomach, can reduce the pressure on the throat and lessen snoring. If it’s difficult to maintain a side-sleeping position through the night, you can sew a sock or a tennis ball onto the back of the snorer’s sleepwear. They will find it uncomfortable to roll onto these objects, which encourages them to keep their side-sleeping position.

• After a few weeks, side sleeping may become a habit, and you can remove the tennis ball or sock from their sleepwear.
• You can also use an anti-snore pillow to help the snorer maintain the correct position throughout the night.

Consider consulting a dentist about a mouth device to reduce snoring. Individuals who snore may want to visit a dentist and have a custom-made device designed to help open up the airway and push the lower jaw and tongue forward while sleeping.

• This device is known as MAD (Mandibular Advancement Device). It can be made by a dentist or bought as a ready-made option to be worn following instructions.
• Dental devices can be expensive, especially if not covered by insurance. You might suggest that the person consult a doctor to explore more affordable alternatives if necessary.

Consider surgery to address snoring issues. Snoring isn't just a nuisance; it can also lead to serious health issues such as daytime fatigue from poor sleep and even heart disease. If snoring persists after adjusting the environment and sleep habits, individuals may want to discuss medical treatments or surgery options with their doctor. Some possible options include:

• CPAP machine (Continuous Positive Airway Pressure): This device blows a continuous stream of air into a mask worn over the nose, mouth, or full face. While mainly used for sleep apnea, CPAP helps keep the airway open during sleep. However, consider the inconvenience of using it while traveling before making a decision.
• Traditional snoring surgery: This procedure expands the airway by removing tissue or correcting abnormalities in the nose, such as a deviated septum.
• Laser-Assisted Uvulopalatoplasty (LAUP): This procedure uses laser to shorten the uvula, the soft tissue hanging at the back of the throat, and creates small incisions in the soft palate. As these cuts heal, the surrounding tissue becomes firmer, preventing vibrations that cause snoring.

Lose weight through diet and exercise. If the person snoring is overweight or struggling with weight issues, they should focus on a balanced and healthy diet and daily exercise. Being overweight can increase tissue around the neck, narrowing the airway and causing louder, more persistent snoring.

Encourage avoiding heavy meals or alcohol a few hours before bedtime. Drinking alcohol shortly before bedtime can relax the airway muscles and lead to vibrations, resulting in snoring sounds. Likewise, overeating before bed can disrupt sleep and lead to snoring and frequent tossing and turning.

• According to the National Sleep Foundation, sedatives and sleeping pills can also cause snoring. If the person struggling with sleep is having trouble falling asleep, suggest that they consult a doctor to find an alternative solution for insomnia instead of using medication.

Daily throat exercises to reduce snoring. Throat exercises help strengthen the muscles in the upper respiratory tract, reducing or even eliminating snoring. It's recommended to perform these exercises consistently every day, starting with one or two sets and gradually increasing the number over time. You can also incorporate throat exercises while doing other activities, such as driving to work, doing household chores, or walking the dog. Here's how you can practice throat exercises:

• Read aloud and repeat vowels (a-e-i-o-u) for about 3 minutes, several times a day.
• Place the tip of your tongue on the bottom of your upper teeth, then slide your tongue back. Do this exercise for three minutes a day.
• Close your mouth, press your lips together, and hold for 30 seconds.
• Open your mouth and move your jaw to the right, holding for 30 seconds. Repeat on the left side.
• Open your mouth and tighten the muscles at the back of your throat a few times for about 30 seconds. Look in the mirror to ensure the uvula (hanging at the back of the throat) moves up and down as you perform the motion.

• Consider buying an anti-snore pillow to prevent the snorer from rolling onto their back during sleep.

• A common cause of snoring is obstructive sleep apnea. This occurs when the muscles in the throat relax too much, blocking the airway while sleeping. This condition can lead to serious complications, such as heart disease or high blood pressure. If you live with someone who snores frequently, encourage them to consult a doctor or a sleep specialist for examination and treatment.