Having a snoring partner can be annoying, and it can also affect your own ability to get a good night’s sleep. Occasional snoring is tolerable, but constant snoring can be a problem from many perspectives.
A Canadian Community Health Survey completed in 2009 suggested that as many as one in four women in Canada snore and as many as one in three men have a snoring problem. It is also estimated that more than 2 million Canadians suffer from sleep disorders including insomnia and snoring.
When you consider that 75% of people who snore have obstructive sleep apnea, it’s a good idea to take a sleep study quiz. Take Provincial Sleep Groups’ sleep quiz or book an appointment for a sleep study here.
Without resorting to separate bedrooms, here are five suggestions that some people have found helpful in dealing with a snoring spouse:
Try Sleeping Aids
Over the counter sleep aids may be effective for an occasional sleepless night, but be cautious when using them over long periods of time if they contain antihistamines. Tolerance can develop quickly and the longer you take antihistamines, the less likely they are to work. In addition, they can leave you feeling groggy the next day. Products such as melatonin can be helpful in reducing the time it takes to fall asleep, however the effect is typically mild. Studies done on supplements such as valerian are inconclusive about the therapeutic effects.
Be aware that excessive snoring is a symptom of sleep apnea, so before relying on sleep aids to solve the problem, make sure you get tested for sleep apnea to rule the sleep disorder out.
Suggest Changing His Sleeping Position
Sleeping on your back increases snoring; changing to a side sleeping position is a solution that can help. Use a body pillow that supports your entire body, or as strange as this sounds, tape tennis balls to the back of your pajamas to keep your from rolling over.
Check in With His Weight
If you didn’t snore before and have gained weight, the additional weight could have contributed to the problem. Gaining weight around your neck squeezes the internal diameter of the throat which makes it more likely to collapse during sleep. It’s interesting to note that weight gain can cause snoring which can become sleep apnea, but studies have also shown that shortened, interrupted sleep is a contributor to weight gain. It becomes a vicious cycle with weight becoming the central issue.
Ensure His Nasal Passages Are Clear
Nasal passages open when you take a hot shower before bed. Using a saltwater rinse or neti pot to cleanse your sinuses or using Nasal strips are also effective ways of clearing or lifting nasal passages to keep them opened up. Having a humidifier running in your bedroom at night can make breathing easier and helps nasal stuffiness.
Try New Pillows
Dust mites can accumulate in pillows and cause allergic reactions. Put pillows in the air fluff cycle once every few weeks and replace pillows every six months. Feather pillows can cause allergic reactions so consider another alternative to down. Be alert to special pillows designed for snoring. Although they can prop your head enough to prevent snoring, they can also cause neck pain.
Get Him To Take Our Sleep Quiz
If none of the above options work we encourage you to take our sleep quiz below! Snoring is a symptom of sleep apnea, and if that’s the case in your situation, getting it treated sooner than later is always the best option.