stop snoring: the most effective remedies suggested by experts !!

 How to make your partner stop snoring: the most effective remedies suggested by   experts

Snoring is a common problem, which afflicts millions of people around the world and very often becomes a reason for frequent nocturnal awakenings, not only for those who snore but also for other people, usually the partner who shares the bed or a roommate who tries to sleep. Depending on the case, snoring can be a symptom of various respiratory disorders, such as obstructive sleep apnea, or be a consequence of increased resistance of the upper airways, which can be due to several causes, so specialists first advise you to understand what is the factor that determines snoring.

"However, if it is a simple snoring and the cause is not sleep apnea, there are several ways to make your partner stop snoring," reassures Dr. Daniel Vena, associate professor of sleep medicine at Harvard Medical School in Boston. Solutions that can promote nasal breathing during sleep, such as applying nasal patches, or cleaning the sinuses with a wash before going to bed, may be an option."

However, finding a method that works could be something not very simple and immediate. "It takes teamwork and patience," says Dr. Wendy Troxel, a senior behavioral scientist at the RAND Corporation, a think tank whose research includes public health. Dr. Troxel also suggests that the partners of snores take a participatory approach to the problem, to be approached with the "we" rather than as a partner-only issue.

"It's also better to avoid discussing it in the middle of the night, when you're exasperated by lack of sleep," added psychologist Heather Gunn of the University of Alabama, highlighting how late-night controversies lead to "making your partner feel attacked or taken by surprise" by something they can't control. "Instead, try talking about it throughout the day, when the problem can be examined with less frustration and remedies more carefully evaluated."

What are the methods to make your partner stop snoring

Snoring, as mentioned, can be a consequence of several respiratory disorders, including obstructive sleep apnea, a very common and potentially serious condition, which if left untreated can increase the risk of heart disease, high blood pressure and increased risk of heart attack, stroke and diabetes.

"Most people with Russian sleep apnea," Dr. Vena pointed out. But not all people who snore have sleep apnea, so it's important to have a correct diagnosis." However, if this is the case, experts recommend seeing a sleep specialist or otolaryngologist who may recommend "lifestyle changes, such as losing weight or quitting smoking, or therapies such as the use of continuous positive airway pressure (CPAP) devices, can not only help solve the problem, but also to reduce snoring".

If, on the other hand, sleep apnea is not the cause of snoring, there are several other remedies to stop snoring your partner. First of all, it is necessaryto encourage breathing through the mouth, promoting nasal breathing during sleep. It can help:

Apply nasal patches before going to sleep
Treat any nasal congestion, such as washing the sinuses before bedtime or using decongestants and/or corticosteroid sprays. However, if the obstruction is permanent, such as a deviated nasal septum or nasal polyps, surgery may be necessary.
adopt a correct sleeping position, such as sleeping on your side, for example by trying to position pillows behind your back or making it uncomfortable to sleep on your stomach, sewing or fixing tennis balls or other objects on the back of your pajamas with duct tape.

Expert advice for those who share a bed or room with a snoring is based on strategies to reduce noise disturbance, ranging from covering your ears with a pillow to wearing earplugs, or trying to go to bed before your partner or roommate, so that you are already in a deep sleep when the snoring starts. "Good sleep hygiene, such as avoiding looking too much at your phone or drinking coffee before going to sleep, can help you sleep deeper," added Dr. Vena. If all fails, try sleeping separately from your partner, perhaps in a spare room (if you have one) or on the couch."

At first, this "sleep divorce" might seem bad for the relationship, but inadequate rest can also wreck the couple, experts point out. "As long as you compensate for the time spent separately with quality time spent together during the day, sleeping separately could be a positive change for your relationship."