How to Stop Your Partner Snoring

7 min read

Last Modified 23 June 2021 First Added 16 April 2019

By Chris Thomson

Do you snore at night? You probably won’t know as you’re sound asleep! However, if you have a snoring partner, 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.

Why snoring happens

Are you kept awake at night by your partner’s nocturnal noises? It’s not uncommon: 45% of adults snore at least occasionally. Snoring happens when air is unable to move freely through the nose and throat whilst someone sleeps. This causes vibrations, which in turn causes the snoring sound. However, it’s not as simple as that, as there are various snoring causes.

What causes snoring

There are many remedies that can help to prevent someone from snoring, but 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. The type of snoring will determine the ways you can help to stop someone from snoring.

There are 5 main types of snorers:

  • Nose – The cause of snoring is a blocked nasal passage or collapsing nostrils that leads to mouth breathing.
  • Mouth – This type of snoring is caused by the mouth falling open and a relaxed jaw.
  • Tongue – The tongue being dropped to the back of the mouth and obstructs airways in tongue snorers.
  • Palatal flutterer – The cause of this snoring is the soft palate and uvula vibrating.
  • Multifactorial –When snoring is caused by a combination of the above, you have a multifactorial snorer.

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

What type of snorer am I?

To work out which kind of snorer you or your partner are, and consequently the solutions, try the following tests. If none of the tests seems to work, you’re likely to be a palatal flutterer. If you can answer yes to more than one, you’re likely to be 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.

Figuring out which type of snorer you are can help you to discover how to stop snoring.

Can snoring be cured?

There are various ways to help prevent snoring, both before falling asleep and when someone is already asleep. But it all depends on the person and the type of snorer that they are. But for some, snoring can even be an indicator of more serious health issues, so if the following remedies don’t work, you should see your GP.

How to prevent snoring

If you’re being kept awake by someone snoring, there are various ways to help prevent snoring. There are a range of snoring solutions, from aids to natural remedies, though often the way to prevent snoring depends on what type of snorer you or your partner is.

Stop snoring aids

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 to widen the nasal passages, which helps to reduce the vibration that 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. All of which can help to reduce the vibration that causes someone to snore.

Tongue snorers

Solutions include:

  • Mandibular advancement device (MAD)

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

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.

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. Multifactorial snores should try to find a balance between effectiveness and comfort.

How to stop snoring naturally

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, or 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, which in turn can lead to snoring.

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.

You could also try to stop snoring with essential oils. Although research on the effectiveness of essential oils on snoring is limited, some people swear by them. For example, peppermint is known to help clear the sinuses, and so can help if you snore more when you’re stuffed up.

Read more: 7 Ways To Prevent Snoring Naturally

How to stop someone snoring when they’re asleep

Waiting for someone to adjust their lifestyle is an effective method, but obviously takes time. If you’re fed up of sleepless nights, there are a few things you can try to stop someone snoring when they’re already asleep:

  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 recommends 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 it’s keeping you awake, it’s important to prioritise your own 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 earplugs 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 out, if in doubt.

Read more: Sleep Apnea: The Symptoms, Causes & Treatments.

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