Contents

• Understanding snoring
• What causes snoring
• Why do people snore
• Strategies to try to reduce snoring
• Tips for getting enough rest with a snoring partner
• The impact of sleeping next to someone who snores
• When to seek professional help for snoring
• Stop the snoring to feel well-rested in the morning

Have you ever wondered how to stop someone from snoring? The chances are high that you've thought about it at least once if it's causing you to miss out on sleep. 

Having a partner breathing loudly at night, doesn’t create a tranquil environment for rest. Aside from it being annoying, there are also several other negative consequences. 

Below we discuss snoring in great detail. We discover the underlying causes, how to reduce them, and tips for getting enough shut-eye when your partner snores. We also touch on when to seek professional medical assistance.

Join us as we uncover more about how to sleep with someone who snores.

Understanding snoring

This hoarse sound comes from the nose or mouth while sleeping. Though unintentional, you may find your partner growing more frustrated by their interrupted sleep. It mainly occurs when normal breathing is obstructed somehow. 

Before we can find a solution to the loud breathing, we need to understand it better. When a person falls asleep, their throat muscles relax. The tongue then slips backward, and the throat narrows.

If anything obstructs the free flow of air at the back of the nose or mouth, it narrows this passageway even more. The result is excessive vibrations in the loose throat muscles. These vibrations are what we hear as the harsh snoring sounds.

Sometimes the obstruction is temporary like that of a cold, flu, or sinus infection. In other cases, it’s more of a long-term problem.

Snoring is typically associated with adults, but in some cases, children snore too. In these instances, they need to be assessed by a medical professional as it can be a telltale sign of tonsil problems, adenoid issues, or even sleep apnea.

According to estimates from the National Sleep Foundation, 31% of women report that they snore. There is a higher percentage of 42% for men who admit that they snore.

The issue impacts people who sleep in the same room. It can be as much of a disturbance as a revving motorcycle outside your window. Snoring can reach up to 80 decibels in some cases.

The person who snores may also experience negative psychological effects. They may feel embarrassed to share a sleeping area. It may even be a cause of anxiety when they travel and there’s a chance of dozing off in front of other people.

Partners of snorers may find themselves looking for ways how to stop someone from snoring. It can impact their sleep quality and subsequently their energy levels and mood the next day.

There are various conditions which can cause snoring. Some people can remedy the issue with simple lifestyle changes, while others need medical intervention to solve the problem.

What causes snoring?

Part of learning how to deal with a snoring partner is figuring out the reason the loud breathing happens. The issue typically worsens as people age. There are three types of factors that cause snoring. Let's look at these more closely.

 

Temporary factors that contribute to snoring

These factors are present in almost 50% of adults. They're short-term causes and the issue is usually resolved within a short period. 

Temporary causes may inflame the airways, result in a reaction, or relax the muscles in the throat more than usual. All of these results restrict airflow and result in snoring. 

Examples of temporary factors include: 

• Seasonal allergies

• Smoking

• Taking medication

• Consuming alcoholic

• Swollen tonsils

• Sleeping on your back

 

Structural factors that contribute to snoring 

Individuals who snore because of structural factors have a more long-term problem. If you’re a partner to one of these people, you may want to learn how to block out snoring, as quick solutions aren’t an option.

Structural factors include: 

• A polyp growth blocking the nasal passage

• Excessive weight around the neck

• The shape of the person’s nose, jaw, or palate

• Irregularities of the throat muscles

Obstructive sleep apnea

The condition occurs when there is a blockage in your airway that prevents air from moving through your windpipe while sleeping. It requires medical attention and advice.

Why do people snore?

It’s clear that snoring has a complex range of causes, but some are more common than others. Below we unpack some of the more frequent reasons for the issue.

Alcohol consumption

Drinking alcohol can contribute to a higher respiratory resistance. It relaxes the muscles in the back of the throat. In this state, the muscles don’t keep the airway open. The result is that air has to be forced through a tight airway that’s obstructed. This is what causes the snoring. 

Weight and gravity cause increased respiratory resistance when you sleep. In normal cases, the amount is doubled. When you consume alcohol it’s up to 4 times higher. These ratios increase the chances of snoring.

Smoking

The risk of snoring is higher in individuals who smoke. Cigarette smoke and the associated chemicals irritate the lining membranes of the airways. The irritation is a catalyst for swelling and mucus build-up (Catarrh).

Catarrh causes a range of additional unpleasant effects such as: 

• Sinus congestion

• Nasal stuffiness

• Chest congestion

• Throat congestion

• Reduced airflow while breathing

These factors make breathing at night more challenging and snoring then occurs.

Excess weight

Neck fat deposits called pharyngeal fat may block your airways when you’re lying down. Weight around the belly may also compress your airways by pushing your diaphragm up. There is then pressure on your lungs that reduces airflow.

Dehydration

When the mouth and throat are dry, the passageways lose their flexibility. It can cause the snoring sounds to increase. Having some water close at hand during the night can soften these airways and reduce the vibrations in the throat.

Strategies to try to reduce snoring

Now that we’ve looked at the reasons for snoring, we can look at how to stop someone from snoring. Let’s start with some of the easiest ways, and then highlight a few more drastic measures.

 

Switch the position

Individuals are more likely to snore when they're sleeping on their backs. Sometimes the solution is as straightforward as telling your partner to turn on their side. When you’re on your back, your tongue and soft palate collapse to the back wall of your throat, obstructing the airway. 

Side sleeping helps keep the air passages open. However, once your partner dozes off, they may turn and end up on their back again. There are some solutions to this. Some people tape tennis balls to the back of their pajamas to prevent it. 

Another solution may be to invest in proper pillows for side sleepers to make the position more comfortable. Using a contour knee pillow might make for such a cozy rest, that your partner won’t feel the urge to turn in the middle of the night.

Avoid alcohol

Alcohol and other sedatives cause the throat muscles to relax. The obstruction results in heavier forced breathing. Individuals who don’t usually snore are more likely to do so after consuming alcohol.

Keep hydrated

When your partner is dehydrated, the secretions in their nose and soft palate become dryer and stickier. The muscles in the airways also become less flexible. Drinking enough water helps with avoiding these issues and reduces the risk of snoring.

Have good sleep hygiene

When you're trying to figure out how to deal with a snoring partner, observe their sleeping patterns. Do they have a consistent bedtime? Are they getting enough rest? If they aren’t, this might be the root of the problem. 

Individuals who aren’t getting adequate rest may become over-tired. When they eventually get to doze off, they sleep hard and deep, causing the throat muscles to be floppier. Snoring then ensues.

 

Change your bedding

Allergens can cause irritations to the airways. Dust and dust mites can accumulate in your pillows and sheets. Changing your bedding frequently can lower the risk. Sometimes it’s best to invest in hypoallergenic options for more peace of mind.

Some individuals find that using antimicrobial bamboo sheets is ideal. They’re organic and soft while staying clean for longer periods than alternatives. The bedding is also odor and allergen-resistant.

Align the head properly

Using the correct pillows to align the body may also assist with snoring. Certain pillows are designed for this exact purpose, the only problem is that they can be costly. Some individuals find that an adjustable pillow also does the trick.

Tips for getting enough rest with a snoring partner

There are several proposed solutions for reducing snoring, but sometimes they just don’t work. If none of the options seem to soften your partner’s breathing, you may need to try alternative ways to get your nightly rest. Let’s look at some tips.

 

Pull out some earplugs

Do you want to know how to block out snoring? A pair of earplugs may be just what the doctor ordered. We have no problem whipping out these little noise blockers when traveling but hesitate to use them at home.

It may feel strange at first, but once you experience the joy of dozing off without a hoarse soundtrack from your partner's blocked airways, you’ll get used to it.

Get to bed first

It’s more challenging to fall asleep when your partner is snoring. However, you might be able to get a good night’s rest if you hop into bed before them. If you’re already in dreamland by the time your partner comes to bed, the hoarse breathing may be less likely to wake you. 

Get a white noise soundtrack

Perhaps you should fight fire with fire, or in this case noise with noise. Block out the snoring with the soothing sounds of white noise. You can download an app on your phone or if you’re feeling fancy, invest in a white noise machine. 

In this way, your sleepytime soundtrack will be calm, and consistent noise that facilitates rest. There are a few options to select from. Popular options include the gentle crashing of ocean waves or the sound of a waterfall.

Sleep separately

While the option is a last resort, if there is no way to reduce the snoring problem, it may be best to sleep separately. Before deciding to take this step, it may be best for your partner to seek professional help.

The impact of sleeping next to someone who snores

When you're desperate to learn how to stop someone from snoring, chances are it’s affecting your quality of sleep. Aside from the sound annoying you and potentially building resentment, it could impact your well-being too. 

Sleep deprivation can: 

• Disrupt your mood

• Cause memory problems

• Increase your risk of heart disease

• Put you at risk for diabetes

• Increase the risk of high blood pressure

• Deplete your energy

• Cause anxiousness and depression

• Cause relationship problems 

When to seek professional help for snoring

Seeking professional help may seem like a drastic measure, but in some cases, it’s the best solution. A sleep study may reveal the cause of the problem and health care experts can advise on the best way forward. 

Sometimes the answer may lie in medical appliances such as CPAP therapy or BiPap therapy. Other times the most effective solution is surgery. 

Stop the snoring to feel well-rested in the morning

Most of us view snoring as a mild annoyance. We may even joke about it and brush it off as a habit we have no control over. The problem is that people who sleep next to snoring partners have a hard time getting sufficient shut-eye.

There are various causes for snoring. The reasons and the remedies are connected, but there’s no harm in trying the various solutions to try and resolve it. Sometimes the answer is as simple as changing your bedding and pillows to allergen-free options. 

Now that you know more about how to deal with a snoring partner, stock up on the right pillows and bedding at Sleepgram. Give yourself the luxurious sleep experience you deserve.