Sleep&Health
How to Sleep When Someone Snores?
Getting enough sleep is essential for us to restore energy The total sleep duration and quality can affect our mood and health. A survey shows there are 51% of men and 40% of women are suffering from snoring, which is closely associated with health risks. In the meantime, a large proportion of people have difficulty sleeping because of the sound of other people's snoring, also, snoring can disturb snorers.
CONTENTS
- What is Snoring?
- What Causes Snoring?
- How to Sleep When Someone Snoring?
- How to Stop Someone Snoring?
- FAQs
What is Snoring?
When air cannot easily pass via the mouth or nose, snoring occurs. The soft tissues in the mouth, nose, and throat jostle against one another and vibrate as air is driven through an obstruction. A rattling, snoring, or groaning sound is produced by the vibrations. Almost everyone snores occasionally, but for some people, it can become a persistent issue. It can occasionally be a sign of a significant medical issue.
What Causes Snoring?
Several things, including your weight, alcohol intake, allergies, and the structure of your mouth and sinuses, might contribute to snoring.
The muscles in your throat, tongue, and soft palate relax when you drift off and move from light to deep slumber. Your throat’s tissues may become so relaxed that they start to vibrate and partially obstruct your airway. The airflow grows more intense the more restricted your airway is. Your snoring gets louder as a result of increased tissue vibration. The airflow grows more intense the more restricted your airway is. Your snoring gets louder as a result of increased tissue vibration.
The act of snoring itself is not usually harmful. But snoring can be a symptom of obstructive sleep apnea (OSA), a sleep disorder that makes you stop breathing frequently throughout the night. Additionally, because sleep apnea is associated with obesity, stroke, and potential cause of death, it can be dangerous if left untreated.
How to Sleep When Someone Snoring?
1.Go to bed earlier than the snorer
Getting into deep sleep faster can be a good way to avoid being disturbed by the snorer in the same bed. You could try to negotiate that the other person has to make sure you are asleep before they are, but be very careful of sleep debt.
Sleep debt refers to the difference between how much sleep you actually get and how much sleep your body actually requires. 8 hours of sleep is not necessary for everyone, but make sure you sleep enough so that you feel refreshed and restored.
2.Try white noise
A study shows that white noise greatly improves sleep in patients who reported having trouble falling asleep due to excessive external noise based on subjective and objective measurements. This indicates that using white noise to improve sleep conditions in noisy environments may be a useful strategy.
Place a fan next to your bed and leave it running. Many people find that the noise of the fan can effectively overpower the environmental sound. Also, you can look for a white noise machine or download a white noise playlist, which can calm your mind and distract your attention, thus enhancing your sleep quality in case you are affected by snoring.
3.Change their sleep position
Some people are more likely to snore when someone sleeps on their back. Your tongue and soft palate are more likely to slide back to the rear of your throat, which results in a more constricted airway. Sleeping on your side may help prevent this.
There are many ways online that people around the world have used to keep their partners sleeping on their side to prevent snoring. One way is to sew a tennis ball or something uncomfortable to the back of your partner's pajamas. Every time your partner wants to sleep on their back, the discomfort from turning will force them naturally go back to the side position. It may seem ridiculous, but at least it's an imaginative approach.
4.Use earplugs
Earplugs are excellent techniques to block out snoring noise, and they may even help the snorer sleep better. Earplugs fit your ear canal that can reduce noise effectively. Noise-canceling headphones may be helpful, but it may be difficult to sleep with them on. By contrast, earplugs are much smaller and have greater ease of use. SweetNight is committed to creating a sleep solution series, our latest product - SweetNight Comfy Earplugs Series has passed internal tests to achieve 30 dB of environmental noise reduction, which is practical for sleep use, indoor environments and loud events, etc. They can help protect your hearing or prevent hearing loss. Affordable and easy to use we recommend having a pair on hand when you need those quiet moments to yourself or when you want to escape from serial snorers.
5.Sleep separately
Yes! This is actually an option. Hang on, I know what you are thinking, but sometimes a bit of time away can be good for your health and sleep. Actually, people sleep worse with a partner. Since everyone’s sleep patterns and preferences are different, moreover, your partner’s snoring can make it more difficult for you to sleep, sleeping in separate rooms can improve your sleep quality until your partner is able to find a solution to those audible rumbles at night.
How to Stop Someone Snoring?
1.Take a hot bath or rinse your nasal passage
People tend to snore whenever there is nasal congestion. A good way to solve this would be to take a bath. The hot steam will help to unclog the nose and loosen the mucus so that you can breathe easier. You can even use a saline solution or neti pot to help clear the nasal passage.
2.Skip nightcap before bed
Overly relaxed muscles can block the airway resulting in snoring. Alcohol, as a depressant, only exacerbates this. Moreover, some transitory molecules produced by the breakdown of alcohol in the blood might lead to nasal obstruction before they are excreted as waste. The research found that alcohol made snoring worse in people who already snored often. Although in this study, there is not yet enough evidence to prove that alcohol can make people who do not snore start snoring. Quitting drinking may assist if alcohol consumption is the source of snoring.
Drinking 4 to 5 hours before bed can make snoring worse. Therefore, swapping them to a non-alcoholic or drinking at an earlier time of day can help. Snorers can set a memo to remind the last drink time in a day and avoid drinking 4 to 5 hours before sleeping.
3.Lose weight
Sometimes weight can be the issue that causes snoring. When relaxed the newfound weight or fatty tissues causes constrictions of air passageways, which could result in snoring. Bear in mind that although weight has some influence, people that are underweight are still capable of snoring, which could be affected by other issues. If you think it may be a weight issue then consider losing some weight through exercise and a healthy diet.
4.Use an anti-snoring device
There are countless anti-snoring devices available, nasal strips keep the nasal airways open by adhering to the exterior of the nose and stretching the skin. Moreover, you can purchase items that fit inside the nose and maintain airways open. You can also buy oral devices, which function by straightening the tongue and jaw to open up airways and resemble a mouthguard or retainer. A nasal spray or a neti pot can assist in clearing blocked airways if allergies or congestion are the sources of snoring.
5.Replace a pillow
The way the head, neck, and jaw are positioned often causes snoring. Anti-snoring pillow works by realigning the position of the head and neck to keep the airways clear during sleep. There have been studies to suggest that there is a significant reduction in snoring with an anti-snoring pillow. Another, it is recommended that people at risk of obstructive sleep apnea sleep on their side and with a 30° or higher elevation of the upper body. You could replace a pillow with a higher pillow loft, about four inches from the head to bed, which can significantly reduce snoring.
6.Invest in a good mattress
Snoring happens when your airway becomes partially blocked. This typically occurs as a result of the soft tissue in your throat relaxing a bit too much and constricting airflow. Your snoring may be directly caused by your mattress if it is not supporting your neck and back curvature adequately. You could have a mattress that is simply too soft or perhaps it's getting a bit old and you may need a new one.
Remember, a good mattress is only half of the battle for quality sleep. In order to prevent snoring from stealing your sleep, ensure your crucial parts can be supported and keep your airways clear. If you don’t know how to choose a suitable mattress, consider your preferred sleeping positions, weight, personal preference, and so on.
7.Seek medical treatment
The aforementioned just treats the symptoms but not the root cause. Snoring is more than an annoyance. That can be a symptom of a serious medical condition. Many people who snore have sleep apnea, a medical disorder that results in shallow breathing or breathing pauses while you sleep. A few seconds to many minutes may pass during these pauses.
The first thing that you should determine is if it is a sleep disorder because snoring can be caused by many factors such as sleep position, being overweight, and much more. The best way is to find a qualified professional such as an otolaryngologist to see what the issue is and correct it accordingly.
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