how to stop my boyfriend from snoring

How To Stop My Boyfriend From Snoring: What You Need To Know


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

how to stop my boyfriend from 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

how to stop my boyfriend from 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

how to stop my boyfriend from snoring

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

how to stop my boyfriend from snoring

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

how to stop my boyfriend from snoring

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

how to stop my boyfriend from snoring

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.

Top 3 Best Anti-Snoring Devices

There are many anti-snoring devices available on the market these days, but many of them don’t actually work. While some of them fit perfectly, they might not work.

Others may work but bring discomfort and pain. The following three devices can help stop your boyfriend from sleeping.

1. VitalSleep

Many people worldwide sleep peacefully without disturbing their partner’s thanks to an anti-snoring device from VitalSleep. The VitalSleep Anti-Snoring Mouthpiece stops snoring by keeping the airway unobstructed and open while holding the lower jaw forward.

The better airflow helps you breathe naturally and easily, reducing the likelihood of snoring during sleep. This device is moldable and customizable, which means it can fit any shape of the jaw or mouth. The VitalSleep Anti-Snoring Mouthpiece comes in 2 sizes – for women and men. The compact, small mouthpiece is developed for women while a regular size is for men.

No matter what size of the VitalSleep mouthpiece you buy, you can be sure that will really work. It’s absolutely adjustable, so you can adjust the device in a matter of a few minutes.

Increase the opening size to improve your airflow or reduce the size to improve comfort. It’s up to you. A lot of customers claim that the VitalSleep mouthpiece is the best anti-snoring device when it comes to comfort. Really, this device is noted for its high-quality level thanks to its flexible frame and patented design.

Unlike many other mouthpieces available today, the VitalSleep isn’t bulky. On the contrary, it’s extremely sleek and compact. It doesn’t create the feeling as if the jaw is tightly locked in a single place. With the VitalSleep mouthpiece, it’s possible to move the jaw from one side to another, without placing any stress and pressure on the jaw area.

Most importantly, a sleeping position doesn’t affect the work of the VitalSleep. Categorized as a medical device in the United States, the VitalSleep mouthpiece has been classified by the FDA as an effective and safe anti-snoring device. The device is latex and BPA free and is made of non-toxic materials, making it one of the safest anti-snoring devices to consider.

2. ZQuiet

The second popular anti-snoring device these days, the ZQuiet anti-snoring mouthpiece ensures many quiet nights and sound sleep. More than half a million customers are satisfied with the results the ZQuiet device provides, as the result is visible after the very first use.

Developed by a professional dentist, the ZQuiet anti-snoring mouthpiece effectively eliminates snoring and enhances the quality of sleep. The ZQuiet mouthpiece doesn’t require molding or adjustment and you can use it just out of the box.

The ZQuiet anti-snoring mouthpiece is compact and soft yet it’s highly effective. Just like the VitalSleep mouthpiece, the ZQuiet slightly brings the mandible area forward. The pack includes 2 anti-snoring mouthpieces. The first one adjusts to the jaw a little while the other one offers more potent results. Start with Comfort 1 mouthpiece that helps to prevent snoring. If it doesn’t help, switch to Comfort 2that can advance the jaw.

The ZQuiet features Living Hinge Technology and patented design, making it both comfortable and effective. This anti-snoring mouthpiece lets you naturally and freely move the jaw. The ZQuiet is ideal for people who have used to sleep with an opened mouth too.

The sleeping position doesn’t play any role. Whether you or your partner sleeps on the back or the side, the ZQuiet mouthpiece helps to keep the airway open, warding off snoring. The ZQuiet mouthpiece is a great value, and it is guaranteed to be of high-quality and effectiveness. You can also receive a consultation before making your purchase and there’s a money-back guarantee.

3. Good Morning Snore Solution

The Good Morning Snore Solution has become more and more popular globally and for a great reason – it works miracles for habitual snorers. Developed by an expert, The Good Morning Snore Solution offers effectiveness, safety, and the ability to help prevent your boyfriend from snoring. Apart from treating and preventing snoring, this device may even help people suffering from moderate or mild sleep apnea.

The Good Morning Snore Solution mouthpiece is highly comfortable as it softly moves forward the tongue, keeping it from falling back into the throat’s back and reducing the airway during sleep. When the airway is blocked, it leads to snoring. That’s why it’s important to make sure the airway is free when you sleep.

The Good Morning Snore Solution anti-snoring device is universal and versatile. It was developed to fit any shape or size of the jaw or mouth. There’s little to no adjustments needed to find the right fit. Many customers say that it’s not necessary to heat, trim, or cut this anti-snoring device before using it.

Due to the high level of comfort and quality, the Good Morning Snore Solution mouthpiece is flexible and soft, and it’s so easy to use. Since the device doesn’t adjust your jaw, you’re less likely to experience jaw discomfort or pain.


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. Before using any of those 3 top anti-snoring devices or taking any medications, consult a doctor first. We wish you the best of luck with helping your boyfriend stop snoring so you can get the rest you deserve.