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. This can often lead to sleep deprivation – or even relationship issues – in the future. To help you, we teamed up with the British Snoring & Sleep Apnoea Association to bring you some tips on how you can help prevent snoring. This infographic explains why you or your partner might snore and how you can stop your partner snoring, so you can both get a better night’s sleep.

Related: We Asked 5 Doctors For The Fastest Way To Stop Snoring


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


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. First, it’s important to determine what kind of snorer they are. Most snoring comes from the nose and throat, but other factors, such as the tongue and soft palate can contribute to snoring.

There are 5 main types of snorers:

  • Nose snorers – The cause of snoring is blocked nasal passages or collapsing nostrils that lead to mouth breathing.
  • Mouth breather – The cause of snoring is the mouth falling open and a relaxed jaw.
  • Tongue snorers – The cause of snoring is the tongue being dropped to the back of the mouth and obstructing airways.
  • Palatal flutterer – The cause of snoring is the soft palate and uvula vibrating.
  • Multifactorial – The cause of snoring is a combination of some or all of the above.

Read more: What Causes Snoring? How Can You Prevent It?

What type of snorer am I?

To work out which kind of snorer your partner is, and consequently the solutions, get your partner to try the following tests. If none of the test seem to work, they’re likely to be a palatal flutterer. If they can answer yes to more than one, they’re a multifactorial snorer.

The nose test – 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? Also, with your mouth closed, try breathing in through your nose. Can you breathe easily? If breathing is difficult or the nostril collapses, you are likely a nose snorer.

The mouth test – Open your mouth and make a snoring noise. Now, can you make the same noise with your mouth closed? If yes, you are a mouth breather.

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? If yes, you are a tongue snorer.

How to stop snoring

To get a good night’s sleep and stop your partner snoring, try out the appropriate options below depending on which type of snorer you partner is:

Nose snorers

 Solutions include:

  • Nasal strips
  • Nasal dilator
  • Eyebright nasal spray

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

Mouth Breathers

Solutions include:

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

These solutions prevent snoring in different ways; chin straps close your mouth, oral shields block the passage of air and mouth spray relaxes your muscles.

Tongue snorers

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 snorers

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.

What is a natural remedy for snoring?

If you don’t want to spend money on devices or strips, there are few natural remedies you can try beforehand, regardless of which type of snorer you are your partner is. A few lifestyle changes can play a key part. For example, the NHS advises you try to lose weight, as being overweight or having an unhealthy diet can increase the fatty tissue in the throat.

Also avoid alcohol before bed and don’t overdrink. Alcohol and sedatives relax the muscles in the throat, which can block air passages. Push Doctor advises that you stop smoking, as smoking blocks airways by irritating the membranes in the nose and throat, which can lead to snoring.

How do you stop someone from snoring while they are sleeping?

Waiting for someone to adjust their lifestyle is an effective method, but obviously takes time. If you are fed up of the sleepless nights, there are a few things you can try to stop someone snoring immediately.

  1. Lie them on their side. The NHS says that if you sleep on your side, it avoids the squashed airways you could get if you sleep on your back. If your partner is likely to roll onto their back often, buy them a body pillow that will prevent this.
  2. Place extra pillows under their head. Bupa recommend elevating the head with good quality pillows.

How to sleep when someone is snoring

If your partner’s snoring doesn’t seem to be stopping and the snoring noise keeps you awake, it’s important to prioritise your sleep needs. The most obvious solutions are to adjust your sleeping patterns, for example if you go to bed before them, you’re more likely to be asleep before the snoring starts. If you have a spare room, don’t be afraid to use it, a third of married couples admit to sleeping better alone.

Read more: Should Couples Sleep in Separate Beds? Dr Sarah Brewer

If you haven’t got a spare room and the snoring wakes you up. It might be best to invest in some good quality ear plugs and remember to keep your partner’s head elevated while they sleep on their side.

If all of the above doesn’t work, it’s best to see your GP, snoring can often be a symptom of the sleep disorder Sleep Apnea, so it’s always good to get it checked if in doubt. Read more: Sleep Apnea: The Symptoms, Causes & Treatments.

Have any of these techniques managed to stop your partner snoring? Let us know in the comments below


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