Latest news with #snoring
Yahoo
17 hours ago
- Health
- Yahoo
My Partner Wants To Try Something Different In The Bedroom. I'm Afraid It's A Deal-Breaker.
My partner (38) and I (34) have been together for 3 years, living together for 2. We have a very physically affectionate relationship, a pretty solid sex life (though we did have to work at it a little bit). Recently, though, he's been working different hours that have him waking up earlier and he's mentioned that my snoring is keeping him up some nights. The other day, he asked me how I would feel if he crashed in our guest room on nights when it gets particularly bad. I was so embarrassed. I didn't even know that I snored, let alone that it was loud enough to keep him up. I hate the thought that he was sitting beside me losing sleep and I didn't realize. He reassured me that this isn't an every night thing — but I'm scared we'll end up one of those couples that sleeps separately until they eventually stop 'sleeping together' at all. Plus, there's something really unsexy to me about driving him from bed with my chainsaw snores. And more than anything, I don't want to lose what we have. I love the extra time we've always had to hold each other at night and in the mornings and the chance to talk about our days. It's my favorite part of every day. But I don't want to shoot down what my friends are calling a 'reasonable compromise' with someone I love either. Is this something we should try or are we setting ourselves up for heartbreak and a dead bedroom?' Reluctant Sleep Divorcée Dear Reluctant, While snoring is a health condition that you shouldn't ignore (your sleep matters too!), my heart breaks at the idea of anyone internalizing it as a sign that they're less sexy, desirable or lovable — or that trying out this new arrangement is at odds with being the devoted partners you've always been to one another. Human bodies are funky noise (and smell) factories, and it's a healthy sign of intimacy and maturity for couples to give each other some grace about it. There's no amount of honk-shoo, snore-mimimi or 'chainsaw' noises that can undo a strong, loving foundation. That said, it makes sense that the intimacy of sharing a bed with your partner is something you love, and it can be hard or even scary to imagine what 'losing' that intimacy could feel like. What Is A 'Sleep Divorce' — And Should You Try It? The kind of arrangement you're describing has been given the cutesy nickname 'sleep divorce' in recent years — with celebs from Carson Daly to Cameron Diaz extolling the virtues of catching solo z's or having your own separate sleeping space. There's even been a little plot shout-out to the practice on the internet's favorite least-favorite show '...And Just Like That.' (But maybe don't use the latter to guide your decisions.) A sleep divorce isn't really as scary as it sounds. It's simply an arrangement between two people where they opt to sleep separately. Sometimes it's just utilizing the couch or a guest room, and some couples go as far as creating separate bedroom spaces entirely. But it's often for reasons just like yours: Partners who both need sleep, but might need different conditions. 'Sleep divorces often occur for practical reasons. For instance, two people may have different schedules, and it's disruptive to one person for the other to wake up before them or go to bed after them,' Suzannah Weiss, a marriage, family therapist and resident sexologist for Biird, told HuffPost. 'Or, one person might be a light sleeper and be woken up by the other's snoring. Or one person might prefer to sleep in a completely dark room, while the other wakes up more easily when the sun peeks in in the morning.' The decision to have one is overwhelmingly a neutral one — even if it comes with a little bit of baggage or anxiety that you have to work through. 'This can feel like a big shift, especially if one partner initiates the change. Prioritizing quality sleep doesn't mean sacrificing intimacy or emotional closeness,' Ciara Bogdanovic, owner and founder at Sagebrush Psychotherapy, told HuffPost. 'A strong relationship is built on intention, not just proximity. Also, well-rested partners are often more patient, more emotionally available and more engaged with each other.' You're On The Same Team. So Keep Talking It Out. 'Prioritizing good sleep sets your relationship up for success,' Bogdanovic said. 'As long as the couple approaches this arrangement with mutual respect and clear communication, it is a healthy choice.' You want your partner to be well-rested, and you also want to stay intimate and close as a couple. These don't have to be adversarial goals. And you're already on the right path by having a partner who felt secure enough to come to you and share what isn't working for them. Think about it: In a less communicative dynamic, there could easily be more unsaid words and hurt feelings. Being willing to overcome the discomfort and ask your partner, 'Hey, how can we solve this hard thing together?' is a major green flag and a sign of a good foundation. 'If one person really needs the sleep divorce for health reasons (e.g. they're not getting enough sleep in the same bed as their partner), the other should be understanding and know that there are biological reasons why some people don't sleep well next to others,' Weiss said. Weiss also notes that it's important for the partner who is proposing the sleep divorce to be clear about their reasons to avoid misunderstandings: 'Because sleeping in separate beds is unfortunately associated with being mad at each other or breaking up, you may need to make it clear to each other that this is not what's happening.' But the real threat of a sleep divorce? Hidden hostility and unshared feelings. 'If you do feel yourself getting annoyed with your partner because you are around each other all the time (including when you sleep), take accountability for your feelings of frustration and make sure your partner knows that you are not really mad at them; you just need more space,' Weiss said. 'If you are afraid that the sleep divorce signals that you are drifting apart, talk to your partner about that,' she added. 'A conversation can help you figure out if that is really the case — and work through the underlying issues — or if that's just a fear of yours (in which case they can offer reassurance).' I'd also say you can share your own feelings of self-consciousness over your snoring, too. If it's a sensitive subject for you, I'm sure your partner will want to be there to reassure you about it. Reclaim Your Rituals. Still, there's a good chance that removing the co-sleeping might mean needing to reimagine what intimacy looks like. In relationships, as Weiss noted, we all have our rituals: the small acts that turn the two of you into an 'us.' For some people, it's daily 'good morning' texts or cooking dinner together, and for others, it's a cuddle, a debrief before bed or a kiss at the door when you come home. If you can learn to name them and express what they mean to you, it can also help you and your partner understand each other more. 'One way to ensure that neither of you feels rejected or abandoned is by having a bedtime ritual,' Weiss said. 'You can take turns tucking each other in, brush your teeth together, or just make sure to kiss each other goodnight. You can also make a point to hug and/or kiss when you get up in the morning.' Another idea Weiss suggested (that's actually so cute?) is to consider planning special 'sleepovers' on the nights where your partner doesn't have work and where there's opportunities for you to cuddle up and fall asleep together. Making a dedicated plan helps to show that you're still prioritizing each other and even gives you something sweet to look forward to during the week (the same can be said for scheduling sex, TBH.) 'You can also plan a date night where you'll go out, then have fun in the bedroom and fall asleep next to each other; make it sexy,' Weiss said. 'If your sleep quality is not as good when you sleep in the same bed, you can plan these nights for weekends when you have nothing to do the next day. Putting it on your calendar gives you something to look forward to and helps you both to rest assured that your connection is still strong and free from hostility.' And don't forget to keep the lines of communication open and check-in often as you give this arrangement a go! Here's How To Keep It Sexy, Snores And All. The anxiety that separate beds yield dead bedrooms isn't an uncommon one. But it's also nowhere near an inevitability. 'Physical intimacy doesn't have to fade just because you're no longer sleeping in the same bed,' Bogdanovic said. 'In fact, focusing on your sex life outside of the bedroom can increase desire and emotional connection.' Some of the best, most fulfilling sexual encounters can come from breaking out of the box of what has become routine or normal. If your sex life has been primarily something that goes down after you've gone to bed, this could be a real opportunity to reimagine what your sex life can be when you throw out the rulebook. Take the opportunity to get creative and curious! 'Sex doesn't have to be tied to sleep. Build desire outside of the bedroom. Be flirty and build sexual energy. Examples include being touchy, teasing, compliments or sending sexy photos,' Bogdanovic adds. 'Keeping sexual energy alive outside of the bedroom helps couples stay connected, desired and emotionally attuned. It shifts sex from something that just happens to something you prioritize.' Related... My Adult Daughter Made A Devastating Decision — And I Know Other Parents Can Relate It Could Be Time For A 'Sleep Divorce' The Products To Use When You're Finally Ready To Stop Snoring, According To Experts
The Sun
4 days ago
- Health
- The Sun
I thought my snoring was caused by a blocked nose – it was actually a sign of a skull-eroding disease
WHEN Claire Barbery first started snoring, she didn't think much of i t. But the blocked nose the 51-year-old from Newquay, Cornwall, had been battling turned out to be something serious - a tumour eating away at the base of her skull. 4 The mum-of-two nearly cancelled the hospital appointment that led to her diagnosis because she didn't want to 'waste the time' of the NHS. 'There's nothing wrong, I thought. But looking back, that decision could have cost me my life," she added. 'I started snoring, which I'd never done before. I was waking myself up, breathing through my mouth rather than my nose. 'Even then, I nearly cancelled my hospital appointment. I didn't want to waste anyone's time. I just left it and thought it was something to do with having had Covid the month before.' Claire had been experiencing a continuous blockage in one side of her nose and initially put it down to the effects of regular Covid testing while working in a care home. After a steroid spray failed to help, she sought medical advice in January 2023. Following scans and a biopsy, doctors delivered the news she had olfactory neuroblastoma - a rare cancer developing in the upper part of the nasal cavity. The 5cm tumour had already begun eroding bone at the base of her skull. She underwent complex surgery at Birmingham's Queen Elizabeth Hospital to have it removed. Claire has now partnered with UK charity - the Get A-Head Charitable Trust to raise awareness of World Head and Neck Cancer Day today, which was yesterday (27 July). The most common symptoms of pancreatic cancer - as patients share their stories She added: 'If you know your body, then you've got to push. 'If there's something wrong, don't ignore it.' The procedure in January last year was performed by consultant surgeon Shahz Ahmed, who specialises in skull base procedures. It was filmed as part of the Channel 5 documentary 'Surgeons: A Matter of Life or Death'. Mr Ahmed said: 'Claire had a very rare form of cancer that needed to be removed. 'Untreated, it could have metastasized and spread into the neck and the rest of the body. 4 4 'It had already gone through the skull base into the base of the brain and if left, it would have become harder and harder to treat.' The delicate operation involved removing the tumour, along with Claire's olfactory bulbs - meaning she has permanently lost her sense of smell - and reconstructing the area between her nose and brain. Mr Ahmed added: 'The key worries were operating between the left and the right eye. 'The main blood supply to the brain is in very close proximity so the risk of seizures, stroke, injury to the brain and loss of life, were all very real. 'Thankfully, the surgery was a huge success and Claire suffered no complications.' Following surgery, Claire underwent six weeks of chemotherapy and radiotherapy and is now under regular review with her medical team. She is gradually returning to work and since treatment finished has been enjoying holidays with her husband Gary as well as spending more time with daughters Lowenna, 27, and Keizha, 25.
Forbes
6 days ago
- Health
- Forbes
Enjoy Silent Nights And Improved Rest With The Best Anti-Snore Devices
Regular snoring is not only a frustration, but it can also be a major sleep disruptor—and in more serious cases, a sign of an underlying health issue. In addition to consulting your doctor, if you or your partner are looking for a viable at-home snoring solution, consider the best anti-snoring devices that are non-invasive, easy to use and highly rated. Our top recommendation is the SnoreRx Plus Anti-Snoring Mouthpiece, a customizable, FDA-cleared device with rave reviews that helps open your airway to prevent snoring. For a different style product, we also highlight the Rhinomed Mute Nasal Dilator, which helps open your nasal passages to improve breathing. From pillows to mouthpieces, here are the best anti-snore devices. Illustration: forbes / photos: retailers 'Snoring can disrupt sleep for both the snorer and their bed partner, leading to daytime fatigue, irritability and difficulty concentrating,' says Dr. Cyrus Haghighian, board-certified sleep doctor at the Los Angeles Center for Ear, Nose, Throat and Allergy. He warns it can also be a symptom of more serious conditions like obstructive sleep apnea (OSA), which is why it's important to do a medical assessment if you deal with chronic snoring or have been told you stop breathing while you sleep. After you identify the cause of your snoring, the best anti-snoring devices below can help alleviate the habit. For more recommendations, see the best anti-snore pillows and best adjustable bed frames. Our Top Recommendations Type: Mandibular advancement device (MAD) | Trial: 30 nights | Warranty: N/A Best for: Those wanting an adjustable mouthpiece with a custom fit Mouth breathers Snorers who don't wear dentures, braces or other dental appliances Skip if: You have central sleep apnea or a history of TMD You're under 18 years old The SnoreRx Plus is a top-rated device that is designed to gently move your jaw forward to open your airway while you sleep so you can breathe better and stop snoring. You customize it at home to fit the impression of your teeth, and you can adjust the part that pushes your jaw forward by one millimeter as needed. (The brand recommends trying each one-millimeter setting for at least three to five nights before moving it again to find the best size for you.) The FDA-cleared anti-snore device is also made of a lightweight copolymer plastic that reviewers say is comfortable to wear and easy to travel with. Customers say it takes a few days to get used to, but if you don't end up liking it, you have a 30-night money-back guarantee. Just keep in mind the brand says you shouldn't use it if you're under the age of 18 or have central sleep apnea, a history of TMD (Temporomandibular Disorder), a respiratory disorder or certain dental conditions (check with your dentist first). Type: Nasal dilator | Trial: Not returnable | Warranty: N/A Best for: Those who want a low-cost, non-invasive solution for snoring Most nose shapes and sizes (small, medium and large options) People who want a reusable option Skip if: You have trouble keeping nasal devices in place You're looking for a longer-term solution (each dilator lasts up to ten uses) A nasal dilator can be an affordable aid to address snoring, which is made to fit comfortably in your nostrils and open up your airways. According to Rhinomed, the Mute Nasal Dilator helps open nasal passages up to 38% and promotes nose breathing over mouth breathing to alleviate snoring. The dilator is made with a soft, flexible translucent material that the company says is medical-grade, biocompatible polymer. With adjustable stents (nasal inserts) on the right and left side and three size options to choose from, most sleepers can ensure it fits appropriately snug inside their nasal openings. Sizes come in a three-pack and each dilator can be reused up to ten times, which gives you a month-long supply. The brand suggests you begin with its starter pack, which contains all three sizes (small, medium and large), to find the best fit. Although these nasal dilators have a majority of positive customer reviews and more than 1,000 5-star ratings, it's worth noting that some say none of the sizes fit their nose comfortably and these can't be returned. Type: Positional therapy | Trial: 30 nights | Warranty: 3-year limited Best for: Those who want to stop snoring and track their sleep Side sleepers and those who like a firm pillow Memory foam fans Skip if: You have a heart pacemaker or intracranial electrodes You're a stomach sleeper in need of a low-profile pillow People under 18 years old The Nitetronic is a multi-functional, supportive smart pillow that fuses comfort with high-tech enhancements made specifically for those who snore. Senior mattress and sleep editor Bridget Chapman had her mother- and father-in-law test the pillow in their home for over three months and says they had to purchase another to avoid sharing, 'Not only did they both say that they felt like they achieved deeper, better sleep with the pillow, they both also reported that the other one snored less while using it.' The Nitetronic Z6 Pillow contains sensors that recognize breathing noises and snoring, and airbags that deploy to adjust your head's position to the side. The pillow is attached to a hose that connects to a power device, which is then plugged into a wall outlet. While it may seem like an overwhelming setup at first, Chapman's in-laws say it was an easier-than-expected adjustment. On the inside, its primary comfort material is contouring memory foam, and inserts can be removed to help adjust its loft. However, it still maintains a firm and supportive feel after being adjusted, making it less ideal for stomach sleepers or those who like a fluffy pillow. For more insight into the pillow and how it works, see our full Nitetronic Pillow review . Type: External nasal dilator | Trial: 30 nights | Warranty: N/A Best for: Those wanting an easy-to-use option that lasts up to 12 hours Improving congestion inside and outside of the bedroom Anyone looking for a non-invasive choice Skip if: You prefer a reusable anti-snore device Your snoring originates in the throat Perhaps the most nonintrusive option on our list to help curb snoring is the Breathe Right Nasal Strip, which works similarly to the Mute nasal dilator. It helps open up your nasal passageways and improve snoring symptoms and congestion, however, these strips stick to the outside of the nose before your nostrils begin to flare, rather than fitting inside. The extra-strength nasal strips, which come in a 26-pack, are designed to be 50% stronger than the brand's standard kind, which makes them better at maintaining grip and keeping your airways open. To ensure the strip sticks to your nose through the whole night, apply it to clean, dry skin and gently rub to secure it in place. The Breathe Right strips come backed by a 30-day return window and over 1,000 5-star ratings on Amazon. Our writers and editors on the Forbes Vetted sleep team are seasoned veterans in the sleep world and have produced a vast library of sleep-related guides . They have hands-on experience testing sleep accessories across the board and use their insights to inform their articles. McKenzie Dillon, author of this story and certified sleep science coach, is a mattress and sleep editor at Forbes Vetted with six years of experience testing mattresses and other sleep products logged on her resume. Bridget Chapman is the senior mattress and sleep editor at Forbes Vetted and also has her sleep science coach certification. She's tested hundreds of sleep products herself and recruited family members who snore to test the Nitetronic Z6 Smart Anti-Snore Pillow. In order to get expert advice on the best anti-snore devices and their recommendations to improve symptoms, we spoke with Dr. Sandip Sachar , a practicing dentist and dental sleep medicine expert in New York, and Dr. Cyrus Haghighian, board-certified sleep doctor at the Los Angeles Center for Ear, Nose, Throat and Allergy. To compile a roundup of the best anti-snoring devices, we tapped our team members' own experiences, expert advice, thorough research and read through hundreds of customer reviews. Our editors and writers have years of experience testing sleep products, so we relied on their informed recommendations and looked to top-rated brands they're familiar with. Before assembling our list of the best anti-snore devices, we consulted with medical experts for their insights and advice. We included a range of different devices from affordable nasal strips to high-end sleep tech to appeal to a variety of needs and budgets. Finally, we read through hundreds of product reviews and only chose devices that the majority of customers reported having a positive experience with. According to John Hopkins Medicine , nearly 50% of people snore occasionally, while 25% of sleepers regularly snore. Being such a common occurrence and sleep disruption for co-sleepers, there are a myriad of potential solutions. 'Anti-snoring devices can be very effective for treatment of snoring and OSA,' says Dr. Sandip Sachar, a practicing dentist and dental sleep medicine expert in New York. It's just a matter of identifying the most effective aid for your needs. Mouthpieces Mouthpieces, also known as mandibular advancement devices (MADs), are among the most effective and widely used solutions for snoring, according to Sachar, which help reposition the jaw to open up your airways. 'In my practice, I've seen great success with custom oral appliances,' she says, especially for those with OSA. She continues, 'Many have experienced significant improvements in both snoring and sleep quality, especially those who are CPAP-intolerant or prefer a less invasive option.' Nose Strips And Dilators Nose strips fit externally near the bottom of the nose before your nasals flare, while dilators are nestled into your nostrils. Both options help open the nasal passages for improved airflow and are more affordable aids than pillows or mouth guards to stop snoring. 'Nasal dilators or strips can work for individuals with nasal obstruction and related mild snoring, but may not help if the snoring originates in the throat. Some people benefit from using both nasal dilators and oral appliances,' says Sachar. When To See A Doctor While snoring can be an occasional habit or harmless, 'loud and frequent snoring can be a sign of a more serious condition, like obstructive sleep apnea (OSA), where your breathing is actually interrupted during sleep,' warns Sachar. According to Sachar, there's a chance that your snoring could be an indication of an underlying sleep disorder if it's accompanied by the following symptoms: Gasping or choking at night Excessive daytime sleepiness Morning headaches Irritability or difficulty concentrating High blood pressure Observed breathing pauses during sleep As a result, it's important to consult with a doctor if snoring becomes a regular disruptor to you or your partner's sleep. Which Is The Most Effective Anti-Snoring Device? The most effective device for snoring varies from person to person, but we named the SnoreRx Plus Anti-Snoring Mouthpiece the best anti-snore device overall due to its customizable fit and lightweight design. Pillows and nasal dilators can also effectively prevent snoring. Do Anti-Snoring Devices Actually Work? Experts like Sachar says she has seen great success with anti-snoring devices, especially Mandibular advancement devices (MADs) that help reposition the jaw to open airways. Will A CPAP Machine Help With Snoring? Yes. According to Haghighian, 'A CPAP machine is often the most effective treatment for snoring caused by obstructive sleep apnea. It delivers continuous positive airway pressure, which keeps the airway open during sleep.'
Yahoo
17-07-2025
- Health
- Yahoo
How to stop snoring: 15 expert-backed methods for quieter sleep
Is loud snoring ruining your sleep and maybe your relationship? You don't have to live with it. "Snoring happens when your upper airway vibrates during sleep," says Dr. Anupamjeet Sekhon, a sleep and family medicine physician at Kaiser Permanente in Southern California. 'You breathe in, and that's when that vibration occurs, snoring happens.' As frustrating as frequent snoring can be, you're not alone — roughly 1 in 4 people deal with chronic snoring, and 60 percent of snorers say that snoring impacts their quality of life. If you're ready to put your snoring to bed, here are some physician-backed methods for how to stop snoring and improve your sleep quality. Table of contents 5 causes of snoring 9 natural ways to stop snoring 6 anti-snoring products for better sleep Do I need a CPAP machine? When to see a doctor about snoring How to finally stop snoring Meet our experts 5 causes of snoring Snoring is caused by some degree of restricted airflow while you sleep, during which the soft tissues in the back of your throat vibrate. That can be caused by a variety of factors, ranging from small issues to certain health conditions. 1. Nasal congestion Nasal congestion, whether from allergies or illness, can wreak havoc on your airways, leading to bouts of snoring. 2. Narrow airways Sometimes, snoring is simply a result of your body's natural anatomy. Having a naturally narrow throat or a deviated septum can increase your odds of snoring due to less than optimal airflow. 3. Enlarged adenoids or tonsils If you have larger tonsils or adenoids, which are the upper part of your nasal cavity that traps germs to keep you from getting sick, you're more likely to deal with snoring. 4. Being really tired Yes, being overtired can make you more likely to snore due to your airways being in a more relaxed position. 5. Sleep apnea Sleep apnea is a condition in which you temporarily stop breathing in your sleep, usually marked by a loud snoring or choking sound. "While snoring can overlap with sleep apnea, not everyone who snores has sleep apnea and not everyone with sleep apnea snores," says Dr. Swetha Gogineni, a pulmonologist board-certified in sleep medicine at Santa Monica Pulmonary Sleep Clinic in California. "It's important to get evaluated for sleep apnea since the treatments for snoring and sleep apnea vary." 9 natural ways to stop snoring There are plenty of lifestyle changes you can explore if snoring is bringing down your bedtime. 1. Unblock your nose If you're dealing with a stuffy nose or some kind of nasal blockage, try blowing your nose and clearing your bedroom of allergens like pet hair, dander and dust. You may want to consider an air purifier to help keep allergens at bay. 2. Sleep on your side or stomach If you're a back sleeper, now's the time to change your ways. Sleeping on your side or stomach can help open your airways to reduce snoring and maybe reduce mild sleep apnea. 3. Throat and mouth exercises Sekhon recommends throat and mouth exercises to strengthen the muscles in your throat and jaw to prevent snoring. A 2015 study found that daily throat and mouth exercises are somewhat effective at reducing snoring alongside the use of nasal dilator strips. 4. Aromatherapy According to the American Lung Association, eucalyptus oil may have some respiratory and nasal decongestant benefits that could lead to an ease up of snoring. Some research has also shown that aromatherapy, particularly with lavender essential oil, can help improve sleep quality and reduce snoring. 5. Limit alcohol before bed According to a meta-analysis in the journal Otolaryngology, drinking alcohol, especially before bed, is linked to worse snoring, breathing issues as well as increased risk of obstructive sleep apnea. 6. Quit smoking "Nicotine works as a stimulant. So if you're going to take a stimulant right before bed, how are you going to go to sleep?" says Sekhon. Smoking not only increases your risk of snoring but also obstructive sleep apnea by inflaming your upper airways. It also reduces your overall quality of sleep due to nighttime nicotine withdrawals. For the health of your lungs and your sleep hygiene, consider cutting cigarettes or vapes from your daily life. 7. Manage your weight Obesity is a known risk factor for snoring and sleep apnea. While there are few studies looking specifically at the effects of weight loss on snoring, a small 2022 clinical trial of 180 obese individuals with sleep apnea found that even small reductions in weight of just 5%-10% can reduce respiratory events (and potentially the snoring associated with those events). That said, weight loss won't necessarily lead to reductions in snoring in all individuals or populations, so talk to your doctor to see whether making lifestyle changes to manage your weight (and snoring) is the right approach for you. 8. Improve your sleep hygiene "Keep all non-sleep-related activities out of bed," says Sekhon. "No eating, playing or doing other things in bed. Use the bedroom only for sleeping and for being intimate." To improve your sleep hygiene, the research says think dark, cool, quiet and stable. Make your bedroom a sleep sanctuary by limiting light, keeping the temperature between 60 and 67 degrees Fahrenheit, reducing or masking noise with a white noise machine and making sure your mattress is comfortable enough for your body and sleep style. 9. Tackle your allergies Whether your allergies are seasonal or year-round, they can disturb your sleep, often starting with excessive snoring. If allergies are a culprit in your snoring, Gogineni recommends occasionally using an over-the-counter nasal steroid spray to clear your airways (not recommended for long-term use). If your allergies are more persistent, consider talking to a doctor about more options. 6 anti-snoring products for better sleep If all else fails, there are several anti-snoring devices you can explore to keep your snoring to a minimum. While many anti-snoring products can be used without a doctor's supervision, your physician may prescribe a specific anti-snoring device to help ease your symptoms. 1. Anti-snoring mouthpiece or mouth guard "If you're still snoring, you can have a customized oral appliance made by a sleep dentist to see if this can assist with the snoring," says Gogineni. There are also general mouthpieces or anti-snoring mouth guards made to reduce snoring by repositioning your jaw for better airflow. "It's best to speak with a sleep physician to determine what interventions would be most appropriate based on other symptoms that are present.' 2. Nasal strips or a nasal dilator If you're dealing with nasal-congestion-related snoring, Sekohn recommends nasal strips to help unblock the airway. Nasal strips attach to the outside of the nose to keep your airways open, while a nasal dilator is placed on the inside of your nostrils for the same purpose. Nasal strips need to be replaced daily, while a nasal dilator is reusable. 3. Chinstrap Chinstraps can be helpful in reducing mouth breathing while you sleep, which can reduce snoring but not completely cure the condition. 4. Anti-snoring pillow Anti-snoring pillows simply adjust the position of your head to more of an incline while you sleep to improve airflow, which can significantly reduce snoring. 5. Humidifier A humidifier can reduce snoring by bringing more moisture into the air to better lubricate your airways. Sekhon recommends humidifiers for those dealing with allergy or dry-air-related nasal congestion. 6. Anti-snoring smart devices There are several types of smart devices that can help you stop snoring, including smart pillows and electrostimulation mouthpieces and chinstraps that claim to detect your snoring and intervene to stop it. Before investing in one of these devices, talk to your doctor to determine whether it's worth the money. Do I need a CPAP machine? A continuous positive airway pressure (CPAP) machine works by providing steady positive airflow to improve breathing. CPAP machines are usually recommended by doctors only for obstructive sleep apnea, which can contribute to more serious health issues like heart disease and stroke. While snoring is the main symptom of obstructive sleep apnea, just because you snore doesn't mean you have it. The only way to know is to consult your doctor. When to see a doctor about snoring According to the Cleveland Clinic Journal of Medicine, most people go to the doctor about snoring at the request of a bed partner; otherwise, many long-term snoring issues may go undetected. Some other reasons to see a doctor about potential snoring problems include difficulty staying asleep, daytime sleepiness, frequent napping and others noticing you stop breathing in your sleep. These could signal a more serious sleep disorder (like sleep apnea) rather than just your average snoring. Your doctor might want to do some imaging tests like X-rays or even a sleep study to uncover any underlying issues that could be contributing to your snoring, giving you and potentially your bedtime partner some solace ... and ultimately, much-needed rest. Surgical options for snoring If your doctor believes your snoring can be improved surgically, some options include: Septoplasty if you have a deviated septum Implant snoreplasty, which stiffens the upper palate of your mouth using implants to reduce tissue vibration in your mouth Uvulopalatoplasty to make your airways wider How to finally stop snoring Snoring doesn't have to be a permanent lifestyle adaptation. If your snoring bothers you or your bed partner, you have several options. These tips and tricks, ranging from changing your sleep position or trying aromatherapy to more interventional procedures like undergoing a sleep study, can give you peace of mind and better sleep overall. If you suspect sleep apnea, talk to your doctor — leaving it untreated can be dangerous to your health. Good luck and sweet dreams. Meet our experts Anupamjeet Sekhon, MD, sleep and family medicine physician at Kaiser Permanente in Southern California Swetha Gogineni, MD, pulmonologist at Santa Monica Pulmonary Sleep Clinic Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Daily Mail
13-07-2025
- Health
- Daily Mail
ASK DR ELLIE: My snoring is so loud it wakes the neighbours. What can I do about it?
I am a 69-year-old woman with a long-standing snoring problem. I've spoken to doctors about it to no avail. I get embarrassed when I go on holiday and stay in hotel rooms, knowing that other people can hear me. Can you help me? Dr Ellie replies: We don't often talk about snoring in women, but we should – it affects them just as often as men. Unfortunately, it can be difficult to get effective treatment through the GP, as there are limited options available.
