How To Deal With A Snoring Partner - Understanding Snoring And Tips To Deal With It

Last updated on : August 02 2021

Man snoring in bed

How Snoring Affects Relationships?

Sharing a bed with the love of your life is one time you can tune yourself out from the world and cuddle along in peace. But even the strongest of relations can be affected by your sleeping partner's snoring. 

According to a study, over 50% of Americans have reported disruptive sleep because of their snoring partner and would rather sleep alone. My husband or boyfriend snores so loud are complaints we hear every day.  

Heavy snoring can affect your sexual activities, lead to erectile dysfunction, reduced arousal, and create intimacy problems with your partner. And these issues can lead to arguments, fights, and you becoming less appreciative towards each other.

Most couples overlook or ignore their snoring problem, while others take drastic action like sleeping in separate rooms or getting a sleep divorce. 

If you want to address snoring in your relationship, then reading this article will help. It gives you a better understanding of snoring and provides tools to help solve your snoring problem. 

Let's start with what snoring is. 

What Is Snoring?

Although snoring is a widespread problem, it is often only a temporary one caused by tiredness or stress. However, in some cases, it can lead to severe sleeping disorders that can be detrimental to the snorer's well-being. 

The raspy unpleasant sound is often caused when the soft palate tissues in the back of the throat relax and partially obstruct the airway. Sometimes even the position of the tongue can interfere with breathing and cause someone to snore. 

If your partner snores, you must figure out what type of snorer they are and what might cause them to snore so that you can overcome the problem together with the right anti-snoring solution. 

Let's take a closer look at the types of snorers and what might cause someone to snore. 

Types Of Snorers

There are four types of snorers:

  • Nasal Snorers - Snoring occurs when the nasal air passage is being blocked or partially obstructed.
  • Tongue Snorers - Snoring occurs when the tongue muscles relax and fall back into the throat while sleeping. Often creating high-pitched sounds.
  • Mouth Snorers - Snoring occurs through the mouth because of blocked nasal passages.
  • Throat Snorers - This is the most severe type of snoring because it may lead to obstructive sleep apnea (OSA). Sufferers should consult a sleep specialist at the earliest.

Causes Of Snoring

Additionally, there are many reasons why your partner might snore. Some of the common causes are:

  • Age - As you grow old, your body changes, lifestyle changes, sleeping patterns change, and so on. The difference in muscle tone in your throat can cause you to snore because your throat gets narrower. 
  • Weight - Being overweight or out of shape can contribute to your snoring. Especially weight around your throat and neck can result in a narrower air passage, making it difficult for you to breathe while sleeping. Throat exercises and losing weight, in general, can help prevent or reduce snoring. 
  • Mouth Anatomy - Every individual is built differently, but it has been noted that men have a narrower air passage than women and more likely to be snorers. The structure of your mouth can play a huge role in whether you will snore or not.
  • Nasal Problems - Nasal problems such as sinus-related issues, deviated septum, stuffy nose, or blocked nose can make it difficult for you to breathe at night and often results in snoring. 
  • Alcohol, Smoking, And Sedatives - While alcohol and smoking are detrimental to your health, they are also a reason why you can snore. Intake of alcohol, smoking, and sleeping medication causes muscles to relax. The increase in relaxation of your throat muscles can lead to louder snoring. 

Specific lifestyle changes and exercise routines can solve most snoring problems. However, before we discuss potential solutions, it's essential to understand the dangers of snoring first. 

The Dangers Of Snoring 

Snoring is usually not a severe problem, but continuous loud snoring or chronic snoring can be associated with a severe sleeping disorder known as obstructive sleep apnea (OSA). 

OSA is a dangerous sleep disorder that prevents individuals from breathing, keeping them gasping or choking for air every 30-60 seconds.

The severe breathing discomfort can be detrimental to overall health. It restricts oxygen supply to different parts of the body, potentially leading to heart-related problems, blood pressure fluctuation, diabetes, diminished immune system, and so much more.

Sleep apnea can be treated and controlled with the help of a sleep specialist who can guide you to the right solution. So keep in mind to look out for sleep apnea symptoms in your partner (or yourself if you are the snorer) as they can disrupt sleep patterns and cause more problems if overlooked. 

Loud snoring or regular snoring are some of the symptoms you must look for before it leads to severe complications. 

Consulting your sleep specialist at the earliest can help treat this problem with the right solution. Continuous Positive Airway Pressure (CPAP) masks are the most common solutions that provide immediate relief and promote a good night's sleep. 

If your sleeping partner does not have any sleep apnea symptoms, then read the tips mentioned below, which can help reduce and prevent your partner from snoring. 

Very tired girl

Tips To Prevent Snoring 

You can prevent or significantly reduce snoring through lifestyle changes, adopting better bedtime routines, or using anti-snoring devices. If necessary, surgery is also an option.  

Lifestyle Changes 

  • Avoid Alcohol

Drinking alcohol before sleeping can cause snoring, and so it's best to avoid it. If you are used to having a drink before sleeping, tea can be a great alternative. Tea can also induce sleep and give you a good night's rest. Herbal teas like green tea, lavender tea, or lemon tea are some excellent options. 

  • Quit Smoking 

Smoking increases your chances of snoring because it interferes with your nose and throat muscles, increasing your airway blockage. Smoking is terrible for your health overall, so do take steps to quit, not just because of its impact on snoring. 

  • Attempt Weight Loss

Losing weight is a great way to reduce your snoring as it opens up your nasal passages. Maintaining a healthy weight can help you decrease the fatty tissues present in the back of your throat. 

  • Watch What You Eat

Maintaining a healthy diet will also help induce sleep and prevent snoring. Avoid dairy, spicy food, sugar, and so on can help you sleep better. 

  • Exercise 

Exercise is vital for your body, whether you snore or not, as it keeps you fit, active, and healthy. It can also help combat stress and anxiety as it helps you relax and concentrate better.

Better Bedtime Routines 

  • Sleep Position 

If you have noticed that you snore when you sleep on your back, changing your sleep position can help reduce snoring. Sleeping on your side is the best option as it prevents your tongue from falling back into your throat and blocking your airway.

  • Elevate Bed Or Head 

Adding a wedge to your pillow or an extra pillow to elevate your head can help open up the airways and encourage smooth breathing.  

  • Sleep Routine 

Keep in mind that having a healthy sleep routine will help you sleep at night. Train your body to sleep early, wake up early, avoid electronic devices to improve your quality of sleep and help prevent snoring. 

  • Treat Colds, Allergies, etc.

The common cold or allergies cause most temporary snoring problems. Treating them will prevent your temporary snoring and restore regular breathing. If your snoring continues to persist, you might want to consider consulting a sleep specialist. 

Anti-Snoring Devices & Surgical Procedures

  • Nasal Sleep Aid

If you snore through your nose, nasal strips or nasal dilators can help improve your sleep quality and open up your nasal passages from any obstruction at night. A nasal sleep aid can help you sleep better at night.

  • Oral Devices 

There are many anti-snoring mouth guards and mouthpieces that are very effective in reducing and treating snoring. CPAP machines can help those who suffer from sleep apnea. 

Additionally, you can help prevent snoring with anti-snoring devices like Mandibular Advancement Devices (MADs) and Tongue Retaining Devices (TRDs). 

If you are interested in these solutions, check out the best anti-snoring device at Best Anti-Snoring Devices 

  • Surgical Procedures 

While in most cases, oral devices and lifestyle changes can help prevent snoring. Due to some abnormalities in your throat tissues or breathing problems, surgical procedures may be required. 

Uvulopalatopharyngoplasty (UPPP), tonsillectomy, Adenoidectomy, Thermal Ablation Plalatoplasy, or Septoplasty can help with your snoring problem. 

The Bottom Line 

Happy couple sleeping

Although snoring is often a temporary problem caused by tiredness or stress, when your partner snores, it can impact both your lives mentally and physically, potentially damaging your relationship. 

Yes, as much as you love your sleeping partner, there may be times you want to smack them with a pillow. 

However, the key to helping overcome snoring-related issues is to address the snoring problem and not play the blame game. Intimacy is crucial in relationships and marriage, so if snoring is causing a relationship gap, then communication is vital. 

There are several lifestyles and bedroom routine changes you can encourage your partner to make so that they may alleviate or possibly eliminate their snoring. 

Additionally, several anti-snoring products available in the market can help boost sleep quality, sexual performance, health, and above all, reduce snoring.

Lastly, in some cases, snoring can lead to severe sleeping disorders that can be detrimental to the snorer's well-being. In these situations, you must speak with your doctor or sleep care professional. 

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