I love my partner, but the
rumbling snores keep me awake. Any solutions for people like us?
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Sharing a bed with someone who
snores can be a challenge. It's also a common one — up to half of adults in the
United States snore regularly, some data suggests, and their partners can
suffer. Experts say the first step to getting some rest is understanding what's
causing the noise.
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When the muscles that keep your
airway open become relaxed while you sleep, your airway can narrow, causing the
soft tissues in your throat to vibrate with each breath, said Daniel Vena, an
assistant professor of sleep medicine at Harvard Medical School.
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"Those muscles go to sleep
when you go to sleep," Dr. Vena said. Also, people who are overweight tend
to snore because extra tissues in the tongue and throat can hinder airflow, he
said.
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Congestion can also constrict an
airway; some people snore because of a cold or allergies, said Dr. Kuljeet K.
Gill, a clinical assistant professor of sleep medicine at the Northwestern
University Feinberg School of Medicine.
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For partners who snore regularly,
the first step is to rule out obstructive sleep apnea. This is a potentially
serious condition that occurs when the airway collapses enough during sleep
that it blocks airflow, temporarily pausing breathing and causing people to
wake up gasping for air. Untreated, sleep apnea can increase the risk for heart
disease, Type 2 diabetes and certain cancers.
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Most people with sleep apnea
snore, Dr. Vena said. But not all people who snore have sleep apnea, so get a
proper diagnosis. A sleep specialist or an ear, nose and throat doctor should
be able to help, said Dr. Omar G. Ahmed, an E.N.T. sleep surgeon at Houston
Methodist Hospital. Lifestyle changes like losing weight or quitting smoking —
or the use of continuous positive airway pressure machines — may also curtail
snoring.
in addition, consider these tips:
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DISCOURAGE MOUTH BREATHING
If your partner has a blocked
nose, he or she is probably breathing through the mouth instead, Dr. Gill said.
That can lead to snoring, she added. To promote nose breathing while sleeping,
your partner can apply nasal strips or clear the sinuses with a nasal rinse
before bed. If there's a more permanent blockage, like a deviated septum or
nasal polyps, surgery might be an option, Dr. Ahmed said.
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PROMOTE SIDE SLEEPING When
sleeping on your back, gravity can cause your airway to narrow, which results
in snoring, Dr. Vena said. To help your partner, try placing firm pillows
behind his or her back, said Heather E. Gunn, an associate professor of
psychology at the University of Alabama. Or you can make rolling over
uncomfortable by sewing or taping tennis balls or other objects onto the back
of a shirt, said Wendy Troxel, a senior behavioral scientist at the RAND
Corporation, a think tank whose research includes public health.
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TUNE OUT THE SOUND Covering
your ear with a pillow is one way to stifle the noise, but you'd most likely
need to adjust it during the night, Dr. Gunn said. Instead, try wearing
earplugs, running a fan or playing white noise, she said.
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TRY A SLEEP DIVORCE If all
else fails, try sleeping separately from your partner, perhaps in a spare
bedroom (if you have one) or on the couch. A "sleep divorce" might
seem bad for your relationship at first, Dr. Gunn said. But inadequate rest can
also sink a relationship, Dr. Troxel said. Offset the time apart with quality
time together during the day.
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Caroline Hopkins Legaspi
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