One of the worst irritants in married life is sharing your life (and your bed) with someone who snores. It is often thought that these gentlemen are the ones who most often “play the trumpet” while sleeping, but this is far from being the case. Many women are also affected by this problem. And no matter which prevents the other person from sleeping, snoring always interferes with the sleep of the person who spends long hours listening. Are there any solutions to finally get some restorative rest? We’ll take stock of the situation for you.
Why Do We Snore?
Snoring occurs during muscle relaxation caused by sleep. During this relaxation, the muscles (of the back of the throat, the palate veil, the uvula and the tongue) relax. In some people, they take up more space and narrow the passage to the airways. Thus, when breathing in, the air has difficulty passing through and makes the pharynx vibrate, causing a snoring noise.
In France, 40% of people over 50 snores regularly. And 13% of 25-45-year-olds report having significant snoring problems.
Although snoring is benign, in some cases, it can be a source of discomfort for others and interfere with their sleep. In other cases, if accompanied by sleep apnea, it can be disabling for the person who is subject to it.
What Promotes Snoring?
Several factors can trigger or aggravate snoring:
- Gender: men snore more than women.
- Age: Snoring increases with age.
- Weight: overweight and obesity promote daily snoring, with or without sleep apnea.
- Nasal or nasopharyngeal obstruction: an anatomical malformation such as a deviation of the nasal septum, allergic inflammation, infectious damage to the nasal mucous membranes or enlarged tonsils can lead to snoring.
- Snoring is aggravated by lying on your back.
- Alcohol and taking certain medications (sleeping pills, tranquillizers or antihistamines) at bedtime.
- Smoking: it causes chronic inflammation of the upper airways, which impedes the passage of air.
Stopping Snoring: How Do You Stop Someone from Snoring?
The first and by far, the most straightforward trick is to cover the snorer’s noise. Earplugs will protect light to moderate snoring. It is important to remember that proper use of earplugs helps prevent infections.
For the snorer, bedtime is essential; it is necessary to follow a few rules to sleep with serenity. A large majority of occasional snoring is due to a cold or rhinitis. To carry out a nasal decongestion before bedtime makes it possible to release the nasal passage.
Snoring is regularly linked to a healthy lifestyle. Overweight, excessive alcohol or tobacco consumption are all factors that promote snoring. It is, therefore, advisable to adopt a healthy lifestyle.
A snorer will spontaneously tend to fall asleep on his back. This position causes snoring. It is therefore recommended to sleep on your side instead. Regarding the situation, some pillows help to adopt an excellent job during sleep.
Stopping Snoring: Medication
As we have pointed out, many French people snore (nearly 15 million). Their snoring can be of varying intensity and severity. Also, there are many medications to treat snoring.
First of all, it is essential to remember that it is imperative to consult a doctor in the face of intense snoring.
Sprays to be sprayed in the throat and nose before going to bed can limit vibrations and reduce snoring.
Nasal strips are placed on the outside of the nose to widen the nostrils’ opening and thus increase breathing.
Anti-snoring bracelets and rings are also available. These provoke electrical impulses when the sleeper snores, forcing the sleeper to find a better breathing position.
Stop Snoring: Natural Remedies
To stop snoring, more and more people are opting for natural remedies. And for a good reason, they are practical and straightforward.
Once again, we remind you that it is advisable to consult a doctor before anything else.
The first natural remedy is olive oil. A tablespoon of olive oil before bedtime allows the tissues of the respiratory tract to soften.
Many essential oils open the airways; this is the case with menthol. Peppermint and lavender are also effective against snoring.
Various alternative medicines are used in the context of psychopathy. Homoeopathy will be beneficial when a person suffers from rhinitis or a cold.
Finally, anti-snoring rehabilitation methods should be mentioned. This involves strengthening the muscles of the mouth and tongue.
Stop Snoring: Nascent
Nascent is a discreet orthosis that fits snugly in the nose. Very easy to use, it helps to fight against snoring from the first night. The snorer will quickly find regular breathing and will regain a restful sleep. Declined in six sizes, the person will find its ideal length for maximum comfort.
Stop Snoring: The Operations
Stop snoring with operations. This step will necessarily have to be accompanied by a medical follow-up and the diagnosed psychopathy.
Radiofrequency is not considered a real surgery but allows to reduce the palate veil’s vibrations using electrodes.
The removal of the palate veil is a surgery. It is effective but heavy. In this regard, it requires hospitalization and anaesthesia.
Finally, it is possible to reduce the palate veil without going as far as ablation. This is a less cumbersome procedure that can be performed by laser at an ENT.
Things to Try Against Snoring
You can do lots of little things to eliminate or at least reduce the intensity of snoring. It doesn’t always work, not with everyone, but it doesn’t cost anything to try these leisurely things.
For the Person Who Snores
- Elevate the upper body by using several pillows, placing wooden boards under the bed’s legs, or by sliding cushions between the box spring and the mattress.
- Sleep on your side, holding a pillow between your arms and legs to make sure you don’t change position or rollover. At least not too quickly, which should give the other spouse time to fall asleep.
- Lose weight. If snoring has started gradually and weight gain (especially around the neck and in the face), it is most likely caused by excess fat that partially blocks the airways. In this case, only a weight loss can stop the nightly concerts.
- Avoid alcohol before going to bed. When you are drunk, even slightly, the muscles at the back of the throat collapse, causing snoring. To avoid the problem, make sure you’ve sobered up before going to bed.
- Taking a hot shower before sleeping can help: it relaxes the muscles of the airways.
- Stop smoking. The toxic components in cigarettes irritate the respiratory mucous membranes and sometimes cause snoring.
- If snoring is caused by nasal congestion, you should take all possible means to clear the airways: a clean, dust-free room (avoid carpets and wash curtains often), clean sheets that are washed regularly, new anti-allergenic pillows (pillows should be washed frequently and changed every year), a humidifier, nasal strips, an essential oil diffuser with eucalyptus oil, antihistamines, etc.
- Drink plenty of water before bed to stay well hydrated throughout the night and prevent your airways from drying out (of course, if your bladder is tiny, it’s another problem that will keep you awake!).
- Take a spoonful of honey before bedtime to lubricate the airways.
- Avoid dairy products (no more glass of milk!) and don’t eat large or fatty meals before bedtime. Sometimes the airways are also thickened during the digestion process.
- Use a mouthpiece to prevent snoring. There are masks, anti-snoring acupressure rings (which rest on known acupuncture points) or dental orthoses. These are often very effective. Ask your doctor or pharmacist for advice.
For the Person Experiencing Snoring
- Whistle, lightly push your partner or clap your hands to make him/her change position. This can give you a few minutes respite to fall asleep.
- Sleep with corks so that you no longer hear snoring.
- Go to bed 30 minutes before the spouse, to be sure to fall asleep before he or she goes to bed.
- Practice physical activities during the day and avoid naps. This allows you to be so tired at bedtime that you fall asleep very quickly, regardless of ambient noise intensity.
- Sleep in another room. For some couples, the idea of sleeping in a separate room is not an option, but many others say that this small move solves the (typical) problem, while improving their intimate life. Imagine the pleasure of making little visits when you feel like it, and then returning to the calm of your room for a perfectly restful night’s sleep.
- Buy a device that produces “white noise”, which helps to hide other disturbing sounds.