One of the most common conditions, snoring may appear to be harmless, while in reality, it can be a warning indicator of a serious disease. Snoring can affect both women and men, albeit men are more prone to it. Overweight and obese people have to deal with snoring as well.
Snoring might worsen as you age and lead to some problems with your partner. Occasional snoring doesn’t count here. My boyfriend was a habitual snorer and he literally ruined my sleep patterns and triggered my chronic fatigue.
I knew there should be a way out and I started to do a deep research on snoring. Here’s what I found and how I stopped my boyfriend from snoring. Keep in mind this website does not provide medical advice.
- The Main Types Of Snoring
- The Major Causes Of Snoring
- The Biggest Health Risks Of Snoring
- How To Stop Snoring
The Main Types Of Snoring
There are 4 major types of snoring:
- Snoring when sleeping on your back
- Open-mouth snoring
- Closed-mouth snoring
- Snoring regardless of the sleep position
The reason for each type of snoring is different. Determining your boyfriend’s type and finding the root of the problem will help you stop your partner from snoring.
The Major Causes Of Snoring
There are many factors that can cause snoring, but the major ones include:
- Age: As we get older, the muscle tones in the throat reduce and our throats become slightly narrower. Although we can’t stop the aging process, we can slow it down a bit. Pay attention to your lifestyle, bedtime routine, and eating habits. Also, certain throat exercises are effective in preventing snoring.
- Long Uvula Or Long Soft Palate: A long uvula or a long soft palate can decrease the opening from the nasal cavity to the throat. As these structures bump and vibrate against each other the airway gets blocked, leading to snoring.
- Bulky, Oversized Throat Tissues: Overweight or obese people tend to have bulky throat tissues. People with large adenoids and tonsils usually snore, too.
- Weak Muscle Tone In The Tongue And Throat: When the tongue and throat muscles are highly relaxed, it lets them fall down and get back into the airway. The weak muscle tone in the tongue and throat is usually the result of sleeping pills, alcohol consumption, or deep sleep. The natural aging process triggers further relaxation of the tongue and throat muscles.
- Obstructed Nasal Airways: Snoring can occur during the allergy seasons. People with a sinus infection tend to snore as well. The nose deformities like nasal polyps or a deviated septum (when the nasal septum is significantly displaced to one side) might also lead to obstruction and thus snoring.
- Sleep Position: Sleeping on the back makes the flesh of the throat become relaxed, blocking the airway.
- Certain Medications, Smoking, And Alcohol: Certain medications, smoking, and regular alcohol intake cause snoring. Medications, including tranquilizers like diazepam or lorazepam, can boost the relaxation of the muscles, causing snoring.
The Biggest Health Risks Of Snoring
Snoring on a regular basis can trigger obstructive sleep apnea that leads to serious health issues like:
- Low quality sleep
- High blood pressure
- Cardiovascular diseases
- Disturbed sleep
- Interruptions of breathing
How To Stop Snoring
There are many tricks and techniques to help your boyfriend stop snoring and here’s what they can do to cure or prevent habitual snoring:
1. Clear Sinuses
In case your boyfriend has a stuffy nose, he should clean his nasal passages with saline before falling asleep. Using nasal strips, nasal decongestant, or a neti pot can aid in easing breathing while sleeping.
However, if your boyfriend suffers from an allergy, it won’t help. Consider eliminating pet dander and dust mites the bedroom. In severe cases, opt for an allergy medication prescribed by a doctor.
2. Use A Wedge Pillow
Sometimes changing a sleeping position is all your boyfriend needs to stop snoring. It’s important to raise the head for at least 4 inches while sleeping as this will improve breathing and make your jaw and tongue move forward.
Invest in a wedge pillow designed to help with snoring and congestion issues.
If your boyfriend sleeps on his back and has difficulty changing a position, attach a tennis ball to his back. When he rolls over onto his back, he will feel the discomfort of the ball and immediately turn back onto his side.
3. Keep The Air Moist
If your bedroom has dry air, it can cause the irritation of the membranes in the throat and nose. This results in swollen nasal tissues and snoring. Investing in a good humidifier will help you solve your problem.
4. Don’t Overeat Before Bed
What you put in the body can play a significant role in how often you snore. Multiple studies show that eating certain foods like soymilk or dairy, or having huge meals right before sleep can worsen snoring.
5. Avoid Alcohol
Most people love to have a drink after work to relax. In fact, this habit can worsen snoring. Alcohol helps to relax the throat’s muscles, negatively affecting breathing.
6. Stay Away From Sedatives And Sleeping Pills
Many snorers, including my boyfriend, tend to take sleeping pills or sedatives, believing they could help them sleep better. But they do more harm than good.
7. Stop Smoking
Smoking causes an irritation of the membranes in the throat and nose, blocking the airways and leading to snoring. Breaking this habit can bring a significant snoring relief.
8. Maintain A Healthy Weight
If your boyfriend has problems with weight, no wonder he snores. Maintaining healthy weight lowers the likelihood of snoring.
9. Practice Anti-Snoring Throat Exercises
Curling the tongue in certain ways and pronouncing certain vowel sounds help to strengthen the muscles in the upper respiratory tract and thus prevent snoring. There are a few anti-snoring exercises your boyfriend can practice:
- Holding the mouth closed for 30 seconds while pursing the lips.
- Placing the tongue’s tip behind the top front teeth and sliding the tongue backward for about 3 minutes daily.
- Repeating the vowels out loud for 2 to 3 minutes 3 to 5 times daily.
- Moving the jaw to the left/right and holding for 20-30 seconds with opened mouth.
10. Talk To Your Doctor
There are several medical treatments that your boyfriend can undergo to stop snoring, such as somnoplasty, palatal implants, laser-assisted uvulopalatoplasty, continuous positive airway pressure, and surgical procedures like thermal ablation palatoplasty, uvulopalatopharyngoplasty, adenoidectomy, and tonsillectomy.
The lower jaw-positioners and custom-fitted dental devices are also used to treat snoring. Talk to your doctor about what the best option for your boyfriend is.
Snoring doesn’t go away itself, even if it’s an occasional habit, your body could be sending you a warning signal that something is wrong with a certain part of your body.
Consult a doctor before doing anything. We wish you the best of luck with helping your boyfriend stop snoring so you can get the rest you deserve.