If you have ever had to share a house with a snorer, you have probably had a lot of sleepless nights. The buzz and drone that cuts through the night air to torture you is all too familiar. Being kept awake by a snorer can make you feel lonely in the wee hours. After all, the snorer is fast asleep! So what can you do, besides beating him to a pulp with the pillow?
Here are the top eight methods for tackling snoring:
- Fall asleep first:
Not the most romantic option. Pressure to fall asleep quickly may prevent you falling asleep at all. Going to bed earlier than your other half may leave you trying to sleep too early. However, once you are asleep, chances are the snoring won’t disturb you.
- Earplugs:
Most people sleep on their sides so wearing earplugs while sleeping can be a bit painful in the night. Industrial strength earplugs have been known to provide enough protection to block out the softer snore noises.
- Move away from the noise:
This one means you are submitting to the reality the noise isn’t going to stop. Try sleeping in another room. You may even have to head downstairs. Hopefully, the walls are thick enough to cut out the noise.
- Nasal strips:
These can be purchased cheaply. Nasal strips are particularly helpful when snoring is caused by nasal passage congestion. Regular snorers have less success with these. The strips stick to nose skin to pull apart the nostrils, allowing more air through. Nasal dilators work in the same way but are placed inside the nose.
- Medication:
Nasal sprays and antihistamines may work if the snore tends to come from the nose. This only works for occasional use to reduce symptoms of a stuffy nose that can lead to snoring.
- Lifestyle changes:
It may be that your beloved snorer could undertake a few changes in life to reduce the snoring. Sadly none of them will be quick fixes but may help in other areas of his life too. The chemicals from smoking can affect the soft palate and airway so quitting may reverse this problem. More exercise can increase the blood flow to those problem areas and also clear the nasal areas more effectively. Losing weight may also help reduce the pressure on the airway while sleeping.
- Mandibular advancement splints:
These devices sound scary but are actually completely harmless and highly effective. They are relatively cheap but far more expensive than the nasal strips. The snoring mouthpiece is worn inside the mouth. It gently pushes the lower jaw forward a little. This prevents the tongue flopping back during sleep. They are quite comfortable and can be removed quickly and easily.
- Surgery:
This is always a last resort and will require support from your GP. It is only recommended in a small number of cases.
Whichever route you take, if snoring is keeping you awake at night you should see your GP. It’s very easier to get into an argument about it with your beloved but remember you are both tired.
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