Dear Husband, Your Snoring Drives Me F*cking Crazy
A couple of weeks ago, one of our customers sent us an email asking for advice. She needed our help to solve a dilemma we know applies to many people: a partner who snores so loudly, it's impossible to sleep next to them.
Here's her email:
My husband and I have been married for 4 years, and he's awesome -- except for one serious problem: his snoring.
I might as well have a car alarm going off right next to my head.
It drives me f*cking crazy.
It takes forever for me to fall asleep, and when I finally do, his snoring wakes me up several times throughout the night.
The next day at work, I can’t focus, and have even caught myself nodding off during meetings! I'm afraid I'll be let go, and I'm starting to majorly resent my husband, who wakes up every morning raving about his "great night's sleep."
Before you ask, we live in a studio, so moving to another room isn't an option.
Do you have any suggestions on how I can make his snoring stop?
It's A Common Problem
Can you relate to this message?
If so, you're not alone. A study from the American Academy of Otolaryngology shows that while 45% of adults occasionally snore, for 25% of the population, it's a serious problem. The fact that the snorer in question is a man is no coincidence. It's a much more common problem in men than it is in women.
So, before she has to choose between her husband, her job, and her sanity, let's go over some solutions everyone can use to stop the snoring for good. One study suggested that earplugs are a simple and effective treatment to help bed partners of snorers sleep better, but there are also other ways to combat this problem.
Switch Out Your Pillows
Believe it or not, sometimes your pillows are to blame for incessant snoring.
This is because, over time, dust mites and other allergens build up in your pillows (we know -- talk about gross.) The result is you can end up with serious allergic reactions, which lead to snoring.
While it’s important that you always keep your pillowcases and pillows themselves clean, you might also consider investing in a plastic or vinyl dust mite cover.
These covers keep the little buggers away and prevent mite colonies from forming.
Turn Your Partner On Their Left Side
Sometimes, the solution is as simple as finding a new sleeping position.
If you sleep on your back or your stomach, your tongue and even the tissue underneath your chin can block your airway passage -- leading to that jackhammer snoring.
However, if you sleep on your left side, you'll get better lymph drainage, a boost to your blood circulation, and even experience less heartburn. This is because the stomach is on the left side of our bodies.
So, gently turning your partner over in the middle of the night has serious benefits, and can reduce or eliminate the snoring.
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Snoring isn't an issue you can fight exclusively at night. In fact, there are a few exercises you can try during the day to bulk up your breathing muscles. If you liked the breathing exercises we mentioned in our post on military-approved sleeping tactics, then you'll love these easy workouts for your tongue, throat, and jaw.
Try the following routine at least once a day. It might feel pretty weird at first, but after a few days, you'll get used to the sensations -- and notice a difference in your snoring.
Step One: Say The Vowels
Repeat all the vowels, A, E, I, O, U, for two minutes in front of a mirror. Try to over-enunciate and watch how your mouth and jaw move to get a sense of the different muscles you're using to make each sound.
Do this for two minutes.
Step Two: Strengthen Your Tongue
Keeping your tongue strong is important, as this will prevent it from falling backwards and blocking your airways when you're asleep.
To get it in fighting shape, slowly move it towards and away from the back of your front teeth. Repeat this for a few minutes, making sure not to clench your jaw in the process.
Step Three: Work Your Throat Muscles
This is the exercise that will likely feel the strangest, but will also give you awesome results. Contract your throat muscles for about 20 seconds in front of a mirror.
To ensure you're doing it right, check to see if your uvula is moving up and down. Repeat the cycle for as long as it feels comfortable.
Step Four: Condition Your Jaw
To strengthen your jaw, gently let your mouth drop open. Then, move your jaw slowly to one side and hold it there for 20 seconds. Next, return your jaw to its normal position and close your mouth. Do the same thing on the other side, and continue the cycle for 1-2 minutes.
Repeat this sequence as necessary, and aim to build up to doing it multiple times a day (especially before bedtime) for faster results.
Will These Steps Work For You?
Give these proven tips a try and let us know your results.
If you’re still having issues with snoring, keep an eye out for future content with more tips or use nose vents to help with easier breathing that can help you eliminate snoring and sleep better.
In the meantime, be sure to follow us on social media for more rapid-fire tips and updates on what we're doing to help you get a better night's sleep.
What to do to stop snoring? Try these tips to have better sleep!
Disclaimer: The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.
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