Sharing your bed with a snorer can at times be irritating and challenging. They can often prevent you from getting a good night’s sleep and while you can do things such as sleeping with ear plugs there are things you can do to stop someone from snoring. Not only is your health at risk, but so is theirs’.
Getting a good night’s sleep is important for your mental and physical health. Sharing a bed with a chronic snorer can deprive you of much-needed sleep and even put a strain on your relationship. Most of the time partners are willing to work with one another to address the snoring issue, but there are some things you can do to help your snorer along the way.
Suggest elevating the top end of the mattress so that your head is slightly higher than your feet. You can achieve this by placing a wedge under the mattress or putting lifts under the feet at the top of the bed or by removing the feel from the footboard. In some cases where your partner’s snoring is extremely bad you may want to consider investing in an adjustable bed that can be set at an incline.
Dust or allergens can irritate nasal and throat passage ways which can lead to snoring or make snoring worse. Keep pets out of the bedroom and change your pillows at least every 6 months. You can even fluff them in the dryer on low or no heat setting every week.
Make sure you clean the bedroom thoroughly on a regular basis and don’t forget to clean under the bed and anywhere that dust may accrue out of sight. You should also consider taking down curtains to wash them every few months and have your comforter laundered every couple of months. You can also try purchasing an air purifier. This can help filter allergens out of the air.
A humidifier or vaporizer will help put moisture in the air. This may help lessen snoring because as the throat and airways dry out they can get stickier. Then the tissues can fall to the back of the throat and narrow the airway which causes snoring. Research humidifiers to find the right one for you and your snorer. Some are silent, but others may provide white noise that can help you (the non-snorer) sleep better.
You can wedge a pillow behind their back to hold them in place. In extreme cases help the snorer attach tennis balls to the back of their pajamas which will help remind them as they sleep to remain on their side.
Devices like Good Morning Snore Solution or SnoreMeds mouthpiece may be little uncomfortable in the beginning but are generally easy to use and can be a great stop snoring solution that is far more effective than products like head straps, sprays or pillows.
Being overly tired every night can lead to deeper sleep, which can lead to increased snoring.
Learn More! See Our Recommended Stop Snoring Mouthpieces For Beginners
Chief editor here at Snore Nation and a proud father of two cool boys. I am a reformed snorer, a reformed smoker, a reformed overeater, a reformed city dweller and a reformed workaholic stress monster on the mission to share my insider tips to restore that quality sleep for you and your partner!