Has your husband’s snoring been keeping you up at night, even with those new earplugs? While snoring is pretty common in most adults, if it’s extremely loud and consistent, it can lead to some pretty long nights of tossing and turning. And if you’ve been spending your days feeling annoyed and frustrated due to insufficient sleep, it can put quite a strain on your marriage as well.
So, what is causing your husband to snore so much, and is there anything that can be done to fix it? Apart from genetics, mild snoring can be caused by different factors such as alcohol consumption, sleeping position, nasal problems, weight, etc. Most of the time, snoring caused by these factors can be reduced, or even eliminated with a little help. However, if it persists, you might be looking at a more serious health condition such as Sleep Apnea.
How does snoring occur?
Snoring occurs when a person’s airflow in their nose or throat is restricted. When you go to sleep, the muscles in your throat relax, however, if they relax too much, they end up constricting your airways. A constricted nasal passage means that the air has to be forced out of your body with more pressure every time you breathe out. Hence, whenever you exhale, as the air struggles to pass through, it causes vibrations in the relaxed muscles which produces the snoring sound.
Structural problems that contribute to snoring
The more constricted your nasal passages become, the harder it gets for you to breathe during your sleep, and hence, the snores increase. Having a deviated nasal septum, elongated uvula, or a narrowed throat due to the presence of extra tissue increase the chances of airflow restriction which contributes to snoring.
There are certain tools available in the market such as nasal dilators, neti pots, and nasal strips that can be used to clear your nasal passages and make it easier for you to breathe during your sleep. Along with that, there are oral appliances that work by pushing your lower jaw forward to open up your airway. However, these appliances can be expensive to get and often uncomfortable to wear.
How your sleeping position contributes to snoring
If your husband has been sleeping on his back, that’s very likely to cause his snoring. When you sleep on your back, your tongue and uvula collapse to the back of your throat due to gravity which causes snoring. This snoring starts as mild, however, it can intensify as you get older and put on more weight.
The first thing you need to try is getting your husband to sleep on his side instead of his back, with an elevated head. If he tends to roll over to his back, try placing something uncomfortable like a tennis ball behind him which will cause discomfort the moment he turns over on his back. Additionally, mouth devices called TRDs can be used to trap your tongue in place and prevent it from falling to the back of your throat.
Above all, make sure that you’re sleeping on fresh sheets and using a clean pillow. Old pillows and sheets tend to gather a lot of dust and allergens which usually just add to the problem
How alcohol and sedatives cause snoring
Alcohol and other sedatives are depressants that essentially relax your entire body, including your throat muscles. Along with that, alcohol consumption causes throat irritation, dehydration, and stops the working of organisms that prevent throat obstruction. All of these factors contribute to a restricted airway, a dry throat, and increased irritation which make it much harder for you to breathe during your sleep and lead to snoring.
It’s highly recommended that you avoid drinking alcohol at least 4 hours before bed. However, if you simply can’t refuse a glass of wine before sleeping, then make sure to hydrate yourself sufficiently right after.
Snoring can be a symptom of Sleep Apnea
If your husband’s snoring isn’t caused or cured by any of the methods mentioned above it could be a symptom of a more serious condition such as Sleep Apnea. You might want to visit the doctor if your loud snoring occurs in combination with gasping for air during sleep, headaches, insomnia, and waking up with a dry mouth.
If left untreated, sleep apnea can cause heart problems, metabolic syndrome, type 2 diabetes liver problems, etc. This is a condition that requires medical attention and might be helped with the use of CPAP or surgeries such as palatal implants, somnoplasty, and uvulopalatopharyngoplasty.
Even though snoring is pretty common, it can still be a nuisance to live with. As the person who snores, you’re constantly feeling guilty about disrupting your partner’s sleep, who, on the other hand, might show signs of constant irritation.
If it gets worse, you might have to resort to the dreaded solution of sleeping in separate bedrooms! However, before it gets to that, we hope that the tips mentioned above help you and your partner get a better night’s sleep.
List of Best Anti Snore Products
- Venyn Set of Antisnore
- Breath Right Anti-snore
- Snore Care Set
- Snore Stopper Set
- Anti-snoring Chin Strap
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