How to make someone stop snoring without waking them up? Before going to this answer we have to know about “snoring” as much as possible. Then we will know the answer to “How to make someone stop snoring without waking them up?”
What is snoring?
Snoring is a noisy breathing when you sleep. This is a common disease that can affect anyone, although it occurs more often in men and overweight people. With age, snoring will get worse.
Snoring from time to time is usually not a serious problem. This is mainly a nuisance to your bed partner. But snoring for a long time will not only disturb the sleep patterns of people around you, but also affect your own sleep quality. Being around you can help stop snoring.
Snoring itself may be a symptom of a health problem such as obstructive sleep apnea. If you are too sleepy during the day, snore frequently or snoring loudly, or if your partner notices that you sometimes stop breathing completely, consult your doctor. You may need medical help so that you (and your loved ones) can sleep well.
What is the symptoms of snoring?
Snoring is often related to a sleep problem known as obstructive sleep apnea (OSA). Not all snorers have OSA, however, if snoring is accompanied by any of the subsequent symptoms, it may indicate the need to see a doctor for further OSA evaluation:
- Excessive daytime sleepiness.
- Witnessed breathing pauses during sleep.
- Headache in the morning.
- Difficulty in concentrating.
- Disturbed sleep.
- Sore throat when waking up.
- Chest pain at night.
- Gasping or choking at night.
- High blood pressure.
- Your snoring is too loud which interrupted your partner’s sleep.
OSA is usually characterized by loud snoring and then a period of silence when breathing stops or almost stops. Eventually, this reduction or pause in breathing may signal you to wake up, and you may wake up with a loud gasp.
What causes snoring?
Snoring is caused by rattling and vibrating tissue near the airway at the back of the throat. During sleep, muscles relax and airways narrow. When we inhale and exhale, the flowing air causes tissues to vibrate and make noises like flags in the breeze.
Since people have different reasons for snoring, it is important to understand the reasons behind snoring. Once you understand the cause of snoring, you can find the right solution to give you and your partner a calmer and deeper sleep.
Common causes of snoring include:
- Naturally
- Age
- Obstructed nasal airways
- Long soft palate or uvula
- Obstructive Sleep Apnea
- Being overweight
- Alcohol, and medications
- Smoking
- Sleep posture
- Hypothyroidism
- Pregnancy
Naturally
Men’s airways are narrower than women’s and they are more likely to snore. A narrow throat, cleft palate, enlarged adenoids, and other physical characteristics that cause snoring are usually inherited. Similarly, although you cannot control your body or gender, you can control snoring through correct lifestyle changes, bedtime, and throat exercises.
Age
As you reach middle age and beyond, your throat will narrow and the muscle tone of your throat will decrease. By changing the way of life, new bedtime routines, and throat physical activities can all assist to save you from snoring.
Obstructed nasal airways
People with partially blocked nasal passages must work harder to transmit air through them. This can collect or collapse soft and sagging tissue, causing snoring. Some people only snore during the allergy season or sinus infections. Nasal defects such as a deviated nasal septum (the wall separating one nostril from another) or nasal polyps (inflammatory hyperplasia) can also cause obstruction.
Long soft palate or uvula
A long soft palate (top of the mouth) or long uvula (tissue hanging down from the back of the mouth) narrows the opening from the nose to the throat, partially blocking the airway. When you breathe, these structures vibrate and collide with each other, producing snoring sounds.
Obstructive Sleep Apnea
One of the most worrying causes of snoring is obstructive sleep apnea. Untreated symptoms of obstructive sleep apnea include daytime sleepiness or tiredness, shortness of breath or apnea episodes at night, and apnea during sleep.
Being overweight
Poor adipose tissue and muscle tone can cause snoring. Even if you are not usually overweight, being overweight around your neck or throat can cause snoring. Exercise and weight loss can sometimes stop snoring.
Alcohol, and medications
Drinking alcohol, smoking, and certain medications, such as sedatives such as lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation and cause more snoring. Doctors usually recommend avoiding alcohol and taking sedatives within a few hours before going to bed to reduce snoring. Although this method of snoring control has not been evaluated in randomized clinical trials, some people may benefit from it.
Smoking
Smoking is another risk factor for snoring. It is not clear why smokers are more likely to snore, but the researchers suggest that this may be caused by inflammation and edema of the upper respiratory tract in smokers. It has been proven that quitting smoking can improve snoring, but it takes time. A study showed that the snoring rate of people who recently quit smoking is still high, but within four years, they have dropped to the same rate as never smokers.
Sleep posture
Snoring most often occurs when lying on the back, also known as the supine position. When you lie on your back, gravity pulls down the tissues around the airway, which makes the airway narrower. Research on snorers has shown that some patients will reduce the frequency and intensity of snoring when laying on their side, which is also called the side-lying position.
There are a variety of posture treatments to treat snoring and sleep apnea. Position therapy Encourage sleepers to avoid lying on their backs. These include position alarms, improved pajamas, and side pillows for sleeping. The data also shows that using a special pillow to keep your head aside can reduce snoring.
Hypothyroidism
Hypothyroidism is a condition where the thyroid gland does not work properly and does not produce enough thyroid hormones. If left untreated, symptoms such as a puffy face, hoarseness, slow speech, and slow heart rate can result. It can also cause snoring. Researchers conducted a sleep study on 20 patients with hypothyroidism and found that they all snore. The treatment of hypothyroidism involves taking a drug to replace thyroid hormone deficiency.
Pregnancy
During pregnancy, some women gain weight, causing obesity which leads to snoring. Even if there is no significant weight gain, the hormone spikes that accompany pregnancy can cause mucosal swelling, leading to nasal congestion and subsequent snoring.
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What are the types of snoring?
There are four types of snoring exists in this universe. Those are-
- Nasal snoring
- Mouth snoring
- Tongue snoring
- Throat Snoring or Sleep Apnea
Nasal snoring
If someone says that you snore loudly, sometimes it sounds like hissing or snoring monster rumbles and growls, you may be suffering from nasal snoring. Snoring occurs when something blocks the nasal cavity. Therefore, the air must pass somewhere, so it will use the small space it leaves. The sound is diverse. You may constantly make loud noises, or you may even whistle in your sleep. However, the reason is obvious. Either you have a deflection or other physical obstruction of the nasal septum, or you have allergies and general nasal congestion.
Mouth snoring
Close relatives of nasal snorers, mouth snorers also suffer from nasal congestion. Therefore, when they sleep, they often breathe through their mouths. This causes the soft tissues in the mouth to vibrate and produce a deep rumbling sound. In addition, enlarged tonsils may also be the underlying cause.
In essence, if the nasal cavity is too blocked, the nasal snorer will become a mouth snorer. The snorer must breathe in a certain way, and the mouth is a good choice. However, this can easily lead to infection because your nose does not filter the air passing through.
Mouth snorers are also those who tend to lie on their backs or on their sides.
Tongue snoring
Inconsistent high-pitched sounds are most often related to tongue snoring. This snoring occurs because the tongue is too relaxed. Under normal circumstances, when we lie down, our tongues relax a bit.
However, when it comes to tongue snoring, their tongue is so relaxed that it obstructs airflow to the lungs. Most people actually snore their tongues for many reasons. Usually, snorers are people who like to drink or take medicine to fall asleep.
In addition, more fat on the neck can also turn people into tongue snorers. A good way to stop tongue snoring is to wear braces while sleeping. In addition, since you often snore on your tongue when sleeping on your back, anti-snoring pillows and backpacks are also a good idea. These will keep him by his side and prevent him from turning over while sleeping.
Throat Snoring or Sleep Apnea
Finally, we have the loudest: the throat snorer. However, although we like to laugh at them for snoring loudly, this is the most serious type and requires urgent medical attention. Throat snoring is resulting from sleep apnea, which basically means that the individual stops respiration in numerous instances in the course of the night.
It occurs in all sleeping positions, and the noise does not follow any rhythm. In most cases, people with sleep apnea will snore loudly for a period of time and then quiet down. After that, they wake up suddenly and exhale or gasp, indicating that they stopped breathing at some point.
However, generally speaking, snorers do not remember these events; they only bear the consequences, such as lack of sleep and a bad mood. If left untreated, this snoring can lead to diabetes, high blood pressure, and stroke. That being the case, it’s dangerous and nothing funny.
What is the mechanism of snoring?
If we tell about the mechanism of snoring then we have to tell, “Sleep relaxes the muscles, including the relaxation of the throat and airway muscles. This causes the airways to contract, which increases the speed of air movement during exhalation and changes the air pressure in the airways. This, in turn, will cause the side of the passages to slightly collapse inward, thereby promoting the vibration of the soft tissue through the entry of air during the next inhalation.”
The same effect occurs when the airway is partially blocked, such as inflammation of the tonsils or a cold. Consider that snoring will occur in this situation.
What are the risk factors of snoring?
Snoring is more common in men than in women. Snoring is not uncommon among women, and is more common during pregnancy. Snoring becomes more frequent in men and women with age. Other risk factors for snoring include:
- Being overweight
- Drinking
- Smoking
- Nose problems, including a deviated septum or frequent congestion
- Family history of snoring or other sleep breathing disorders
In some cases, the shape and structure of the airway and head, or the neck may make them prone to snoring, even if there are no other risk factors.
How to stop snoring
Depending on the reason for your snoring, different strategies will be more effective to stop snoring, or at least reduce the volume.
By changing lifestyle
If you want to stop or reduction of your snoring then you must have to change your lifestyle. The life style consists of,
Switch to side sleeping
If you sleep on your back, stopping your snoring is as easy as switching to your sides. Make sure you have a pillow to keep your neck and spine aligned. This will help keep the airway open. You may also need one or two body pillows to help strengthen your body and maintain a side sleeping position as you transition to this new sleep mode.
Exercise regularly
Exercise can help you lose weight, reduce snoring, and increase muscle tone throughout the body. The stronger your muscles, the better they can stay open while you sleep.
Be careful with what you eat
Eating too much before going to bed can disrupt sleep and make your snoring worse. In order to get a more restful sleep, eat dinner at least a few hours before going to bed. If you are hungry, you can enjoy an evening snack. If you are overweight, commit to eating healthier foods and work with a nutritionist to develop a diet you can follow.
Drink plenty of water
Stay hydrated throughout the day and avoid dry mouth. Due to dry mouth louder snoring may occur.
Do not take sleeping pills
The sedative effect of sleeping pills can also make your nose and throat tissue drowsy, making snoring worse. When overused, they can become addictive and dangerous. Instead, consult your doctor about the use of melatonin as a sleep aid.
Quit smoking
Over time, long-term smoking will dry out your nasal membranes and make your snoring louder.
Avoid alcohol
Alcohol, especially before going to bed, relaxes muscles and makes snoring worse. Avoid drinking late at night and limit the amount of alcohol in general. Although it may make you drowsy at first, alcohol does not bring restful sleep.
By performing anti-snoring exercise
Do anti-snoring exercises as part of your bedtime. Each exercise strengthens your neck and throat muscles, but you can specifically strengthen your neck muscles with one of the following exercises:
- Close your mouth and hold your lips for 30 seconds.
- Say each vowel out loud. Repeat for 3 minutes.
- Open your mouth and move your chin to the side. Hold this position for 30 seconds and move to the other side for 30 seconds.
- Place the tip of your tongue over your upper front teeth and sweep around the edges of your mouth for another 3 minutes.
- Practice chanting and chewing on both sides of your mouth throughout the day.
By anti-snoring aids
To get a good night’s sleep and prevent your partner from snoring, try the following methods, depending on your partner’s type of snoring.
Nose snorers
- Nasal dilator
- Nasal strips
- Eyebright nasal spray
These aids help to expand the nasal passages and reduces vibration caused by snoring.
Mouth breathers
- Oral shield (snore guard)
- Chin-up strips
- Eyebright mouth spray
This solution prevents snoring in various ways. A chin strap covers your mouth, a face mask prevents air from passing through, and a mouth spray relaxes your muscles. All of these will help reduce the vibration that causes snoring.
Tongue snorers
- Mandibular Advancement Device (MAD)
The MAD extends the mandible and tongue forward, creating more breathing space to help with snoring.
Palatal flutterer
- Chin-up strips
- Eyebright mouth spray
Close your mouth and relax your muscles to suppress vibration caused by snoring.
How to make someone stop snoring without waking them up?
Now we will come to the answer of “How to make someone stop snoring without waking them up?” It’s hard to stop someone’s snoring without waking him. But still, there have three ways to stop snoring without waking him.
Change their sleeping position
This is one of the easiest ways to prevent someone from snoring without waking them up. Specifically, you need to keep your partner in the correct sleeping position so that they are not obstructed in breathing during sleep. As we all know, lying on your back makes your snoring easier. Therefore, the first thing to do is to let your partner sleep beside him. In order to keep them on their side during the whole sleep process, let them hug a pillow. Another trick is to rest the pillows on their backs so they can lie on their sides while sleeping.
Shake them a little
When your partner snoring you can touch him or give him a little shake without harm his sleep. But be careful about his sleep.
Turn on the humidifier
Insufficient moisture in the air may also be the cause of snoring, especially for those who do not know about snoring. To prevent someone from snoring without waking them up, just turn on the room humidifier when you are ready to go to bed. This will help maintain moisture in the air in the room and will also promote better sleep. This is a very useful technique when the cause of snoring is nasal congestion.
What are the complications of snoring?
Snoring every day is not just a nuisance. In addition to disrupting your partner’s sleep, you run the risk of developing OSA-related complications associated with snoring from the nose. These include-
- Sleepiness during the day.
- Problems concentrating.
- Frequent frustration or anger.
- Increased risk of heart disease, high blood pressure (HBP) and stroke.
- Children with OSA are at increased risk for behavioral problems such as aggression and learning disabilities.
- Lack of sleep increases the risk of a car accident.
When to see a doctor?
Snoring is often overlooked because it often underestimates its severity. Loud and repetitive snoring could be a sign of another problem that your doctor may diagnose.
If your partner snoring and wheezing frequently at night, it could be obstructive sleep apnea. People with sleep apnea often snore due to chronic airway restriction. Unfortunately, their snoring is so intense that they hold their breath for a few seconds at night, temporarily suffocate, wake up to get the oxygen they need, and breathe again. This is repeated over and over in the middle of the night but often goes unnoticed. Waking up not only creates unpleasant personal sounds but also strains your body, making it difficult to get enough sleep.
If left untreated, it can increase the risk of depression and car accidents. At the time of booking, it is recommended that your doctor or sleep specialist ask various questions about your sleep habits, track your snoring habits, and run a sleep test at home or at a sleep clinic to thoroughly assess your condition.
This is the most accurate way to find the right solution for your loved ones and to reassure them both.
FAQs about snoring
How do you sleep next to a snorer?
- Don’t focus on snoring. Yes, it is easy to say but difficult to do.
- Listen to the sound through headphones.
- Put on your earplugs.
- Change your partner’s location.
- Encourage your partner to evaluate.
- Sleep in another room.
Can snoring ruin a relationship?
It does not just sleep that suffers. Snoring is very stressful for a relationship. The snoring problem often causes fatigue, as well as frustration and resentment between partners. This can disrupt sexual and emotional intimacy and cause couples to sleep in separate rooms.
What are the natural remedies for snoring?
Eucalyptus oil for snoring. Eucalyptus oil keeps mucous membranes fluid, keeps the airways clear, and soothes breathing. Eucalyptus oil is also a natural anti-inflammatory that reduces nasal swelling when applied to the nose.
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Resources
- https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694
- https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies
- https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm
- https://health.clevelandclinic.org/9-ways-to-put-snoring-to-rest/
- https://www.sleepfoundation.org/snoring
- https://www.ressleep.com.au/articles/restore-peace-snoring-partner
- https://www.quora.com/Is-there-a-quick-way-to-get-a-person-to-stop-snoring-without-disturbing-their-sleep-such-as-holding-their-nose-for-a-few-seconds-shifting-their-body-position-tilting-their-head-back-etc
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