If you are sleeping next to a heavy snorer, then you know just how difficult it can be to get any sleep. The constant noise of someone’s breathing means that in order for the person at risk of being woken up by the sound from their partner’s nose and mouth, they must wear earplugs or use some kind of gadget designed to block out sounds. This article will share ways that blocking out snoring can work so stop worrying about your sleep and read on!
Firstly the most obvious quick fixes.
What Will I Learn?
- 1 Wear Ear Plugs
- 2 Play Some White Noise
- 3 Wear Headphones
- 4 Change Sleep Position
- 5 Sleep in Another Room
- 6 Prevent Snoring Rather Than Cover Up
- 7 Anti Snoring Mouthpiece
- 8 Tongue Retaining Devices
- 9 Anti-Snoring Nose Clip
- 10 Anti Snore Pillows
- 11 Sleep Apnea could be the Cause of Snoring
- 12 Lose Weight
- 13 Reduce Alcohol Intake to Help Cut Out Snoring Noise
- 14 Stop Smoking
Wear Ear Plugs
If you are sleeping next to a person who snores loudly, then ear plugs might be the best solution.
In order for these to work properly, they need to fit your ears snugly and be comfortable enough that you can sleep with them in.
Some people choose not to wear earplugs because they find it uncomfortable or their partner doesn’t like wearing them as well – but if there is one thing you try from this list of 12 ways blocking out snoring works, it should be trying on some good quality ear plugs!
Ear plugs are available in many materials and styles – some are designed to be used once and then discarded, while others can last for a long time.
All manner of ear plugs are available in order to keep the noise out and make sure that you have an undisturbed night’s sleep!
Play Some White Noise
White noise is a sound that covers up all other sounds. If you have too many distractions around you while trying to sleep, or if someone next to you snores loudly and often interferes with your sleep, then this might be the best option for blocking out their snoring!
White noise is also a great option for children who have trouble falling asleep.
There are plenty of free white noise apps available on smartphones and computer devices which can make it pretty easy to get started – just download one today and see how well they work for yourself!
The sound of the ocean, crickets chirping, or crackling fireplace logs might be soothing choices as well. Whatever you choose, try sitting in front of your stereo speakers at night with earplugs in so that you’re not listening to any snoring!
Whatever you choose, try sitting in front of your stereo speakers at night with earplugs in so that you’re not listening to sleep destroying snoring.
If you are a light sleeper, wearing headphones can help block out the noise from someone snoring.
This is because any sound will be filtered by your headphones and not able to penetrate through into your ears as well, which in turn reduces the volume of it.
However, this only works if you wear them on both sides so they cover more than just one ear for best results. If possible though, avoid using these when sleeping with a partner or next to other people who might want sleep too!
There are several different kinds of headphones that can be used to create the optimum sound blocking.
The most basic are earbuds, which come in a variety of different sizes and shapes – many designed for specific uses like running or sleeping with them on.
Next is noise cancelling headphones that use electronic waves to block out any sounds coming through them by making the signal equalize itself so there are no peaks or dips formed.
These work well but typically cost more than regular ones since they have special circuitry inside.
The third type is active noise cancellation (ANC) which has microphones placed near your ears that pick up ambient noises before scrambling it into digital white noise so you hear only what’s important instead, though these types can also be expensive too!
A popular choice is SleepPhones
Change Sleep Position
A simple change of sleep position may be all it takes to solve your snoring problem.
It is common for people who sleep on their back or stomach to have a tendency to snore more than those that sleep on their side because of the natural position in which the tongue and throat are situated.
- Sleeping on one’s side will help reduce pressure from occurring around these areas, which could keep them open enough so air can pass through unobstructed while you sleep.
- Try sleeping with your head angled slightly down towards your chest, resting against an arm for support and put a pillow under each armpit if needed as this may provide additional neck support.
- If you are pregnant, then try propping yourself up by using pillows instead of curling up.
Sleep in Another Room
It may be a last resort, but a lot of times people are at the end of their rope trying to sleep, and this is what they have left.
If you don’t want to give up your bed or if there’s not enough space for both of you in another room, then try out one of the other blocking out snoring noise solutions.
Prevent Snoring Rather Than Cover Up
Now we come to the more preventative measures. Rather that cover up the snoring noise we are now going to look at some of the ways to actually stop the snoring noise completely.
Here are some of the most popular products you can obtain very easily.
Anti Snoring Mouthpiece
The anti-snoring mouthpiece is one of the most popular items. It goes inside your mouth and rests against your lower jaw, which in turn creates a gentle vacuum that helps to keep you from snoring.
The idea behind this product is that it pulls back on the tongue and other soft tissues in the throat area thus preventing them from vibrating during sleep time, hence no more snoring!
One specific type worth mentioning is an adhesive mandibular advancement device or MAD for short.
This item works by pressing against the roof of your mouth – blocking passageway into airways below – thereby keeping you from needing to press down heavy muscles while sleeping (which leads to uncomfortable situations).
One of the most popular anti snoring mouthpieces is Airsnore.
Tongue Retaining Devices
Tongue retaining devices or TRD’s are an effective and comfortable way to stop snoring.
The idea behind this device is that it pulls back on the tongue and other soft tissues in the throat area thus preventing them from vibrating during sleep time, hence no more snoring!
Tongue retaining devices are also effective because they stop the snorer from grinding their teeth (especially in sleep apnea and OSA cases)
Most tongue retaining devices are available in different sizes and are worn on the lower jaw.
There is also a soft type that you can place inside your mouth or a hard one made of plastic which fits over it like an orthodontic retainer.
The tongue retaining device should be placed in such away as to hold back the tongue, but not so tightly that breathing becomes difficult.
One other option for TRD’s consists of using a small suction cup with adhesive tape attached to it (which allows for easy removal) inserted behind the top row of teeth while sleeping – this creates something similar to what dentists do when they fit people with braces.
A popular tongue retaining device is Good Morning Snore Solution
Anti-Snoring Nose Clip
A nose clip is another solution to help block out the snoring noise of your sleep partner.
Nose clips are a common option for a variety of reasons. The nose clip will help to keep the airway open and prevent any snoring noise from being made.
Nose clips are also easy to find in many drug stores or pharmacies as they are an over-the-counter item that does not require a prescription.
Anti Snore Pillows
An anti snoring pillow can help you stop snoring by increasing the airflow to your nose.
These pillows also help with side and back sleepers as they provide support for neck muscles which will result in a more comfortable position.
Smart Nora is one of the most popular snoring pillow brands on the market.
It is small and can be programmed to adjust airflow throughout the night, which will result in a more comfortable sleep for you and your partner. The kit consists of a pillow, a pulp and a pebble.
We now come to the more investigative ways to help block out the snoring noise so that you and your partner can get a peaceful nights sleep.
Sleep Apnea could be the Cause of Snoring
If your partner snores loudly they may have obstructive sleep apnea (OSA). Sleep can cause snoring because the muscles of the throat relax during sleep. This then causes an obstruction in airflow which leads to snoring sounds being heard.
Snoring may also be caused by nasal congestion or a small airway.
There are other conditions that can cause someone to have trouble breathing while they sleep, such as central sleep apnea (CSA) and congestive heart failure (CHF).
These however more often than not result in labored breathing when awake rather than snoring noises at night – CSA is most common among those with morbid obesity-related comorbidities like diabetes and CHF would apply mostly to those over 70 years old.
OSA is more likely if your partner: has been diagnosed with OSA before.
A sleep study (polysomnography) can help determine if OSA is a cause of your partner’s snoring.
For those with CSA, breathing assistance devices may be necessary to help them get the oxygen they need at night. For CHF patients, education about treatments and management of their condition are important for helping reduce or eliminate symptoms.
If you notice any other signs that someone has trouble sleeping due to another sleep disorder such as narcolepsy then it would be wise to see a doctor for further evaluation.
Obesity and snoring are linked.
Losing weight can help you stop snoring and get a better night’s sleep! A good way to start would be by reading our blog post on how best diet for losing weight fast.
Snoring may not seem like much, but it can have serious consequences if left untreated, including: poor quality sleep; high blood pressure and increased risk of heart attack or stroke. Stop your partner from disturbing your sleep with these steps on blocking out
Reduce Alcohol Intake to Help Cut Out Snoring Noise
Every night, your throat muscles relax while you sleep. When they do this, the airway narrows and can produce snoring sounds when breathing in or out.
Alcohol makes these muscle go limp even more quickly than usual which causes a person to stop breathing for longer periods of time during sleep.
This alcohol-induced apnea is what leads to loud snoring! Reduce the amount of drinks you consume before bedtime and see if it helps cut down on those pesky nighttime noises.
If you are serious about improving your sleep quality, it is important to stop smoking. Smoking causes enlarged airways and can lead to more snoring during sleep.
Smoking also irritates the throat muscles which leads them to contract even when you are not inhaling smoke, thereby causing loud snoring noises in your sleep! Quit now for a better night’s rest.