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How to Deal With a Snoring Spouse
A bedmate who snores can wreck a good night’s sleep and strain even the best relationship. Nearly half of all adults snore occasionally, and another 25% do so regularly. If your nighttime companion snores, consider these solutions.
- Encourage him to lose weight. Research indicates that overweight people snore because of loose throat muscles.
- Get him to sleep on his side. You can use pillows to position your partner, or nudge him occasionally if you’re woken up by his snoring. Or, get creative and sew a pocket on the back of his pajamas and put a tennis ball in it. If he rolls onto his back, the discomfort caused by the ball will force him to turn onto his side.
- Encourage moderation. Alcohol, tranquilizers, sleeping pills, heavy meals and antihistamines consumed close to bedtime can exacerbate snoring.
- Set a sleep schedule. This helps the body and brain recharge fully. If the body doesn’t get enough rest, muscle tone in the palate, throat and tongue can weaken, which may cause snoring.
- Raise the head of the bed four inches. This can help keep that the base of the tongue and the palate from blocking the airway and producing snoring.
- Try nasal strips. They can expand the nasal passage, which improves airflow.
If snoring persists, encourage your partner to visit a doctor. Snoring may be a sign of a serious health problem. An expert can pinpoint the cause and suggest solutions.
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