Help Me Stop Snoring: Or Someone You Love

Snoring occurs when air cannot move freely through the nasal cavities, causing the surrounding tissue to vibrate, or when the tongue is too far back in the mouth. To stop someone from snoring, try using extra pillows to elevate their head to make it easier for them to breathe. During the night, turn on a humidifier in the bedroom to prevent dry air from irritating the person's throat.

If the person still snores, move the snorer onto their side to reduce the pressure on their throat. Over the longer term, encourage the person not to eat for several hours before going to bed. In addition, if the person struggles with blocked nasal passages, get them to do a saline rinse before going to bed. When you see the green expert checkmark on a wikiHow article, you can trust that the article was co-authored by a qualified expert.

This particular article was co-authored by Jurdy Dugdale, RN. Jurdy Dugdale is a Registered Nurse in Florida. The authors of this article cited 10 references, which can be found at the bottom of the page. Use pillows to elevate the sleeper's head. You can buy specially designed pillows to keep the neck muscles relaxed and open, leading to a reduction or elimination of snoring when sleeping. You can counter this by having the snorer put tennis balls in the back of their night clothes or using a snore pillow.

This will cause mild discomfort when rolling over or moving around at night and can prevent the snorer from shifting in their sleep. Keep the bedroom moist with a humidifier. Dry air can irritate your nose and throat and lead to congestion and snoring at night. If the person who snores has issues with swollen nasal tissues, it can help to sleep with a humidifier on. Keeping the air moist throughout the night can help ensure better, snore-free sleep. Consider separate bedrooms if the snoring is too loud. Some couples, families, and roommates decide it might be best to have separate bedrooms for sleeping, especially if the snoring is a chronic issue.

It can be difficult, especially for couples, to sleep in separate rooms if one person feels guilty or resentful due to interrupted sleep. Take the time to talk to the snorer about this possibility. Snoring is a physical issue that is the result of other issues or ailments. It is in the hands of any adult who snores to find a solution, medical or otherwise, for their snoring. However, if none of the solutions seem to work, separate bedrooms may be your only option if the issue is with an adult.

If you're a parent with a child who snores, they will need your help to stop snoring. Suggest a nasal rinse before bed. If the person who snores struggles with stuffed up nasal passages, they may want to try a saline rinse before they go to bed to help them breathe easily while sleeping. To clean and rinse the nose , a Neti pot or nasal decongestant can be used. They do not always help to eliminate snoring and are not as effective as a nasal rinse in the opinion of some. Ask the snorer to try sleeping on their side instead of their back.

Shifting sleep position to laying on one side rather than laying flat on one's back or stomach will reduce the amount of pressure on the throat and help to prevent snoring.

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If there's difficulty maintaining a side sleeping position, you can sew a sock or a tennis ball into the back of their nightwear. This will cause mild discomfort when rolling over on the back during the night and help to keep the snorer on one side. You can also use a snore pillow to prevent them from rolling over. Suggest they speak to their dentist about anti-snoring mouth appliances.

People with a snoring problem can see their dentist and get a custom mouthguard to help open the airway and bring the lower jaw and tongue forward during sleep.

Snoring versus sleep apnea

Suggest they have a consultation with their dentist and discuss cheaper options, if necessary. It's also a great way to prevent dry winter skin! To ramp up the decongestant benefit, you can simultaneously diffuse peppermint essential oil with an essential oil diffuser while you sleep. If snoring is due to a structural abnormality in your nose such as a deviated septum or nasal congestion, a nasal strip might do the trick. These simple, over-the-counter strips help lift nasal passages and open them up, allowing for easier airflow, which reduces snoring.

If you snore, you'll want to sip on plenty of water or herbal tea throughout the day to ensure you're well-hydrated. Dehydration causes your mouth and nasal passages to become dry, which sets you up for snoring , along with a sore throat. Not drinking enough liquids can also cause mucus in the throat to thicken , which further exacerbates this condition.

Having a late-night drink has not only been shown to mess with sleep quality , but research reveals that it contributes to snoring and sleep-disordered breathing, too. Alcohol relaxes you, which sounds like a good thing, but when it happens to the muscles in your throat and tongue, they become "floppier," which worsens snoring. Some experts also advise against big meals shortly before bedtime, since a full stomach can push against your diaphragm and impair breathing, leading to snoring. Living in a constant state of exhaustion can relax your throat and tongue muscles, much like alcohol, and set you up for snoring.

Aim for at least seven hours of sleep per night, but preferably closer to eight or nine, to get sounder sleep. You'll want to avoid sleeping pills and sedatives, though, as those can relax the muscles in your throat even more and worsen snoring. Instead, if you have trouble turning in earlier, try one of these science-backed tips for better sleep.

Serious cases of snoring caused by issues that can't be easily remedied at home—like sleep apnea or structural abnormalities in the soft palate—require a visit to a sleep specialist or ear, nose, and throat ENT doctor to determine the proper course of treatment. Some chronic snorers will need mouthpieces called oral appliances to keep air passages open and prevent snoring, while those with sleep apnea may need to wear a pressurized air mask called a continuous positive airway pressure CPAP machine. There are also a variety of surgeries, implants, and even laser and radio-frequency therapies that may help reduce snoring for people who don't respond to the simpler DIY treatments outlined above.

Think You'll Never Stop Snoring? Integrative Health integrative health. Group 8 Created with Sketch. November 23, — 8: Group 7 Created with Sketch. Email Created with Sketch. Group 9 Created with Sketch. Group 10 Created with Sketch.

Group 11 Created with Sketch. Group 4 Created with Sketch. What causes someone to snore in the first place? How can you tell if you snore? Try a few, perhaps while monitoring your snoring status with an app, to see what works best for you: Sleep on your side or elevate your head. Sing along to your favorite playlist.

I am not one of those people. Here are 18 things you should know before getting involved with a grade-A snorer. This is what a dying giraffe sounds like, you might think. Soon, however, shock and awe transform into frustration over the difficulty you face in falling back asleep.

In some cases the sound may be soft, but in other cases, it can be loud and unpleasant.

You will take responsibility for finding the right solution. Picking up a package of disposable ear plugs will seem like a major accomplishment—a giant leap towards regaining control of your personal sleeping patterns. Cue snoring, at which point you learn that the plugs are distressingly inadequate. For an additional layer of protection, you will bury your head beneath the comforter.

When your double sound barrier proves ineffective, you will no longer be able to contain yourself. At this point, you will resort to repeated, gentle nudging. Soon, what was once poking or prodding will become aggressive shoving. This does the trick, but only for about twenty minutes, at which point you shove again.