Do you snore at night? You probably won’t know as you’re sound asleep! If you have a partner who snores, however, then you’ll know how annoying it can be. Nudging them, covering your ears or even sleeping in the spare room, can only work for so long. If it’s something that you don’t address, then it can lead to sleep deprivation – or even relationship issues – in the future.

It’s National Stop Snoring Week from 25-29th April, so we teamed up with the British Snoring & Sleep Apnoea Association to bring you some tips on how you can help prevent your partner snoring.

This infographic explains why you or your partner might snore and how you can go about managing the issue, so you can both get a better night’s sleep.

Scroll down for the full transcript, sources, and options to embed this infographic.

 

How To Stop Your Partner Snoring. An infographic from Sleep Matters Club.

Here’s a text friendly version of this infographic

How to stop your partner snoring

Are you kept awake at night by your partner’s nocturnal noises? It’s not uncommon: 45% of adults snore at least occasionally. Instead of sleeping on the sofa or stuffing tissues in your ears, follow this simple guide to stop your partner snoring. What kind of snorer are they?

There are 5 main types:

Nose
Cause of snoring: Blocked nasal passages or collapsing nostrils that lead to mouth breathing

Mouth breather
Cause of snoring: An open mouth and relaxed jaw

Tongue
Cause of snoring: Tongue dropping to the back of the mouth and obstructing airways

Palatal flutterer
Cause of snoring: Soft palate and uvula vibrating

Multifactorial
Cause of snoring: A combination of some or all of the above

The solution to your partner’s snoring usually depends on the type of snorer they are.

The nose test

Part 1: Look in a mirror. Press the side of one nostril to close it. With your mouth closed, breathe in through the other nostril. Does the nostril collapse?
Part 2: With your mouth closed, try breathing in through your nose. Can you breathe easily?

The mouth test

Open your mouth and make a snoring noise. Now, can you make the same noise with your mouth closed?

The tongue test

Make a snoring noise. Now stick your tongue out as far as it will go and grip it between your teeth. Is the snoring noise reduced?

 

Solutions to stop them snoring

To get a good night’s sleep try out the appropriate options below:

Nose

Solutions include:
• Nasal strips
• Nasal dilator
• Eyebright nasal spray

These help widen the nasal passages reducing the vibration which causes snoring.

Mouth Breather

Solutions include:
• Chin-up strips
• Oral shield (snore guard)
• Eyebright mouth spray

These solutions prevent snoring in different ways; chin-up strips hold your mouth closed, oral shields block the passage of air and mouth spray relaxes your muscles.

Tongue

Solutions include:
• Mandibular advancement device (MAD)

The MAD holds your lower jaw and tongue forward creating more space to breathe, which can prevent snoring.

Multifactorial

Solutions include:
• Nasal strips
• Nasal dilator
• Eyebright mouth and nasal spray
• Chin-up strips
• Oral shield (snore guard)
• Mandibular advancement device

Each device works differently. Try and find a balance between effectiveness and comfort.

Palatal Flutterer

Solutions include:
• Chin-up strips
• Eyebright mouth spray

By holding your mouth closed or relaxing your muscles these solutions limit the vibration that causes snoring.

General Tips

Tried the above and still no silence? Lifestyle can also play a part in your partners snoring. Make sure they:

Are healthy – Being overweight or having an unhealthy diet can increase the fatty tissue in the throat

Don’t overdrink or take drugs – Alcohol and sedatives relax the muscles in the throat, which can block air passages

Don’t smoke – Smoking blocks airways by irritating the membranes in the nose and throat

Lie on their side – Sleeping on their back can squash their airways

Weird Tricks

Tried the above and still feel like you’re sleeping next to a jackhammer? Then why not take a walk on the weird side:

Learn the didgeridoo together – Playing the didgeridoo strengthens and tones the tissues of the throat

Buy them a body pillow – Body pillows reduce the chance of a person rolling onto their back

Place books under the top end of their mattress – This will elevate their head putting them in a better sleeping position

Snoring isn’t always caused by just one thing – sometimes a number of factors can work together to create the sounds of slumber.

Don’t give up after trying one remedy. Instead, try them all and eventually you’ll find the perfect combination that will grant you both a sound night’s sleep.

 

Does your partner keep you awake at night with their snoring? Have any of these techniques worked for you? Let us know in the comments below

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