Snoring can be a major problem, for both the person snoring and their partner. But if your sleep is being constantly disrupted by your partner’s obstructive sleep apnea, you don’t have time for long-range treatments to kick in – you need to get the symptoms under control.
If your partner is a snorer, here are some immediate steps you can take to help reduce their snoring.
- Get them to sleep on their side instead of their back. When people sleep on their back, gravity becomes the enemy: the tongue and soft palate can fall to the back of the throat and partially block the airway, leading to snoring. Sleeping on their side can help keep the airway open and reduce the odds that snoring will occur.
- If your partner is a back sleeper and no amount of convincing will get them to sleep on their side, try to see if they’re willing to sleep on an incline. This might help the tissues of the soft palate to not completely close off the airway. It’s not as effective as side sleeping for stopping snoring, but it’s something of an upgrade.
- Encourage them not to drink too close to bedtime. Alcohol consumption before going to bed can also contribute to snoring. Avoiding alcohol in the evenings may help reduce the frequency and severity of their snoring.
- If you live in a particularly dry area, consider using a humidifier. Dry air can cause nasal dryness, which can lead to snoring. Keeping the air moist can help reduce nasal congestion and reduce the chances that snoring will occur.
- Try to get them to use a thinner pillow. Sleeping on a thick pillow can elevate the head and partially block the airway, leading to snoring.
Encouraging them to use a thinner pillow may help reduce their snoring.
There are several other long-range steps that you can take to permanently address snoring, but taking these steps can help contribute to reducing the symptoms so that you and your loved one can get better sleep at night.