If your partner snores, read these tips on how to stop snoring from sleep doctor Steven Y. Park, MD. His ways to prevent snoring includes information about sleep apnea as well as tips for the best sleep aids and dental devices.
Don’t watch the clock if you can’t sleep because your partner is snoring! You’ll feel aggravated and frustrated, which does not lead to a good night’s sleep. Read Dr Park’s Sleep, Interrupted: A physician reveals the #1 reason why so many of us are sick and tired for some great sleep advice, and check out his tips on sleeping better…
“If you can’t sleep, then get up and do something instead of lying there worrying,” says motivational author Dale Carnegie. “It’s the worry that gets you, not the lack of sleep.”
When your partner wakes you up with his or her snoring, your anxieties and worries about tomorrow start to kick in. That makes it much harder to fall asleep again – especially if you’re an introvert. If you have introverted personality traits, read How to Fall Asleep – 5 Tips for Introverts.
How to Sleep When Your Partner Snores
These tips are geared towards helping your partner stop snoring, because that’s really the only way for you to fall asleep.
If you snore, skip all the throat sprays, pillows, nose strips and vitamins. Sleep aids only work sometimes, in some people – if they don’t work for you, consider learning how acupuncture stops snoring.
Singing also has been promoted to help snoring and sleep apnea. There are various singing and tongue exercise programs that may help you sleep better and snore less. Singing may improve throat muscle control, and exercise your tongue muscles. Some studies that report using the Aboriginee musical instrument, the didgeridoo, can improve sleep quality.
“Boil-and-bite” anti-snoring dental device
The Adjustable Night Guard Mouthpiece Sleep Aid is a “boil-and-bite” anti-snoring dental device that is sold over the internet, and advertised on TV. These devices help you sleep better by molding to your upper and lower teeth and pulling your lower jaw and the back of your tongue forward. Your breathing passageways are opened, allowing you to breathe better, which will help you sleep.
A drawback to these anti-snoring devices is that they don’t mold to your teeth very well and can’t pull your jaw forward enough to make a huge difference. But these dental devices do help some people sleep better. They don’t, however, treat any underlying obstructive sleep apnea. You may be just covering up your snoring, but not dealing with the cause of your snoring. Untreated sleep apnea can lead to depression, anxiety, high blood pressure, diabetes, obesity, heart disease, heart attack, or stroke. If you do try an anti-snoring dental device, get one from your dentist.
Breathe-Rite strips (nasal dilator strips)
Breathe Right Nasal Strips (nasal dilator strips) aren’t always strong enough to keep your nostrils open. Sometimes you need something stronger. There are various internal nasal clips that widen your nostrils while you sleep. Opening up your nose is found to help sleep apnea significantly only in about 10% of people. But when it works, you’ll know – because you’ll sleep better.
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If you want more organic ways to fall asleep, read Natural Sleep Remedies for Sleepless Nights.
Use a contour sleep pillow
A Sleep Innovations Contour Memory Foam Pillow puts the back of your head lower than the area behind your neck. By tilting your head back somewhat, it opens up your airway significantly. Another sleep help tip is to use an Asian husk-filled roll-type pillow to sleep better and perhaps snore less. Click on the image for more info about contour sleep pillows.
Stay away from prescription sleeping pills
Non-drug company funded studies have shown that these pills only increase sleep duration by about 10 minutes on average. Even if it works, the effect wears off if used long-term. For many sleeping pills – even the newer ones – the side effects can outweigh any potential benefit. Cognitive behavior therapy (CBT) for insomnia has been proven to help you sleep better.
If allergies are disrupting your sleep, read 10 Natural Allergy Treatment Tips.
If you have any thoughts about how to stop snoring, please comment below!
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Steven Y. Park, M.D., is a Clinical Assistant Professor of Otolaryngology at the New York Medical College.