WWe’ve all been there: You’re comfortable in bed, just minutes away from falling asleep, only to be jolted back into an irritated state of wakefulness by a loud, persistent sound coming from the other side of the bed.
Snoring is a widespread problem, with about 40% of men and 30% of women sawing logs at least a few nights a week, according to the Sleep Health Foundation. And while it can be associated with a variety of health risks for those affected, snoring also takes its toll on bed partners who struggle to get some sleep amidst a cacophony of snorts and rumbles.
When chronic snorers seek help from a doctor, it’s often at their partner’s insistence, says Dr. Megan Durr, associate professor in the department of otolaryngology and head and neck surgery at the University of California, San Francisco. “I see so many patients who end up in different rooms than their partners, which is impacting their relationship and just their quality of life,” says Durr.
The good news is that she and other experts say people can take a number of steps to help reduce or even eliminate snoring from their – and their partners’ – nighttime routine, ranging from lifestyle changes to surgical interventions. in more extreme cases.
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When we sleep, the muscles at the back of the throat relax. Some people, such as those who are older or overweight, are more likely to have tissue that relaxes too much or to have excess tissue in the throat, which can cause the airway to narrow too much during sleep. When a person breathes, the relaxed throat muscles and smaller airways cause vibrations that cause the unmistakable sound of snoring. While it may be harmless, snoring can also be a sign of a more serious condition called sleep apnea, which is why many doctors recommend that people visit a sleep medicine specialist if they are concerned about their snoring.
Although it can happen to anyone, snoring is more common as people age. If people are carrying extra weight or have consumed alcohol, the effects of snoring tend to worsen, says Dr. Michael Howell, director of the division of sleep medicine at the University of Minnesota School of Medicine.
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People who are overweight or obese may experience more compression in their airways due to the extra pounds they carry, which is why it can cause snoring or make an existing problem worse. Losing weight is one of the first interventions doctors turn to when a patient seeks help dealing with snoring because it can be highly effective in controlling the problem, says Howell. “Even five or 10 pounds can make a difference,” he says.
Cutting out alcohol is also another potential solution. Alcohol can make the muscles in the back of your throat even more relaxed, so it “tends to make sleep apnea and snoring worse,” says Dr. Virginia Skiba, a sleep doctor at Henry Ford Health in Detroit.
Change your sleeping position
If your partner snores, a simple but effective solution may be to find a way to help them sleep on their stomach or side. Sleeping on the back, especially if a person is lying down, is known to worsen the effects of snoring, says Skiba, so some people have success with foam wedges or similar products to prevent rolling onto their back. Receiving pillows can also help, she says.
While there are sleep vests and other similar products on the market designed to prevent people from rolling onto their backs while sleeping, Durr has developed a DIY solution for his patients. She advises them to look for or buy a t-shirt with a front pocket and place a tennis ball inside, securing it with a pin. The person who snores puts their shirt on backwards when they go to sleep, and this automatically prevents them from rolling onto their back while sleeping.
“The ball kind of pokes you in the back and then shifts you to the side,” she says. “So I hope you’re not waking your bed partner.”
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Durr says there are other things people can try before going the more drastic route of sleeping in a separate room from their noisy partner, like using a white noise machine or wearing ear plugs.
“But a lot of this ends up affecting those who snore,” she says. “They end up bearing the burden of trying to fix it for their bed partner.”
CPAP and surgery
In some cases, snoring is a sign of a more serious condition called sleep apnea, which occurs when people momentarily stop breathing while they are sleeping. This can cause fatigue, irritability and dizziness the next day and, over time, increase your risk of cardiovascular disease and other health problems.
In order for a person to find out if they have sleep apnea, they must undergo a sleep study, during which they are monitored overnight to identify changes in breathing, heart rate, oxygen levels, and other health measures. Sleep studies are typically performed in a clinic but can be performed at home. Howell says a diagnosis isn’t necessary for a person to start using a CPAP machine or other therapies, but it’s important for doctors and patients to know whether snoring is caused by sleep apnea. “Sleep apnea is extremely underdiagnosed,” he says.
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There are several treatments available for sleep apnea. One of the first treatments doctors often recommend is an orthodontic device called a mandibular advancement device, which can help open a person’s airway when they are sleeping, according to Howell.
A continuous positive airway pressure (CPAP) machine is another tried-and-true remedy for sleep apnea that essentially cures snoring by ensuring a person’s airway is fully open, says Durr. But it can be difficult for some people and their partners to adjust, and many people simply find it too difficult to tolerate, she says. CPAP machines are notoriously noisy, which can be disruptive to the user and their bed partners, and many people find the mask very uncomfortable or wake up with a very dry mouth.
Although it is quite rare, some patients with severe snoring problems who have had little success with lifestyle changes or other treatments may require surgery to deal with their snoring, such as a minor procedure to remove some of the elongated tissue from the back of the throat. . , Durr says. But she says in most cases such extreme measures aren’t necessary for people to enjoy a relatively peaceful night in bed.
“The vast majority of people will be able to get their snoring volume to a level that is acceptable to them and their bed partner by doing a few lifestyle things,” she says.
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