Getting a good night's sleep can be challenging if your partner or housemate snores. But what is snoring? How loud can it get? What causes it? How can your partner's snoring affect you? And what can you do when someone else's snoring keeps you awake at night?
What is snoring?
Snoring is the sound created by air flowing past the tissues in the throat and/or nose during sleep, causing them to vibrate. Almost everyone snores occasionally, but for some people – and their partners – it can become an annoying, nightly problem.
How loud is snoring?
The sound produced by the average snorer is between 30 and 40 dB. However, some people's snoring can reach volumes of up to 100 dB! How loudly you snore can also change over time and is often influenced by your lifestyle. In general, the older you get, the louder you snore.
What causes snoring?
Snoring occurs when breathing causes tissues in the throat or nose to vibrate. However, the exact cause can vary from person to person. Some people snore when their tongue and/or the soft tissue at the back of the throat relaxes when they sleep. Others snore because of a physical obstruction in the throat or nose (such as a deviated septum) that partially blocks the airflow during sleep.
Several factors can increase the likelihood of someone snoring, including:
- Drinking alcohol
- Using sedatives before bed
- Smoking
- Being overweight
- Pregnancy
- A blocked nose
- Nasal polyps, a deviated septum or enlarged tonsils
- Ageing
How can your partner's snoring affect your health?
Multiple studies have shown links between snoring and health problems like cardiac arrhythmias and being overweight. But your partner's snoring can also impact your health. Their snoring can lead to sleep deprivation, and that can cause:
- Tiredness
- Difficulty concentrating
- Memory issues
- Mood swings
- Irritability
- A decrease in libido
- Depression
- A higher risk of cardiovascular disease, diabetes and obesity.
10 tips for dealing with a snoring partner
Tip 1: Talk about it
If your partner snores, be aware that many people don't know how loudly or often they snore – or even that they snore at all! The first step is to have an open and honest discussion about it. Keep in mind that no one snores on purpose. Calmly explain to your partner that their snoring is disrupting your sleep. Let them know you want to help them identify the cause so you can find a solution together.
Tip 2: Track your partner's snoring patterns
It's important that your partner gains some insight into their snoring patterns. This will give them a better understanding of how their snoring affects you, but it could also help identify the cause. There are various mobile apps that can record when, how often and how loudly someone snores. For example, try SnoreLab or Pillow: Sleep Tracker.
Tip 3: Encourage your partner to identify the cause
Snoring can be harmless, but it can also indicate an underlying health problem. Encourage your partner to make an appointment with their GP to identify or rule out any medical causes. For example, if the snoring is not caused by sleep apnoea, it may be worth testing for allergies.
Tip 4: Encourage your partner to make healthy lifestyle changes
Losing weight can often help reduce snoring for those who are overweight. Smoking and drinking alcohol can also trigger and/or worsen snoring, so quitting (or at least reducing) these can make a big difference. Help your partner follow a healthier lifestyle by making better choices together.
Tip 5: Go to bed before your partner
It's worth considering going to bed before your partner. This will give you a chance to fall asleep undisturbed. Once you've reached a deeper stage of sleep, you're less likely to be woken up by nearby noises like snoring.
Tip 6: Prevent your partner from sleeping on their back
Many people only snore when they sleep on their back. This sleeping position causes the tongue and uvula to fall backwards and block the airway, which results in snoring. Gently pushing your partner onto their side may be enough to stop them snoring. However, your partner may roll onto their back again in their sleep. A classic trick for preventing this is to sew a tennis ball into the back of their pyjama top, which will make sleeping on their back too uncomfortable. Another option is to create a stable side position with pillows designed for side sleeping or with a knee pillow.
Tip 7: Try a different pillow
Sometimes a new pillow can be all it takes to reduce or even prevent snoring. For example, try a slightly thicker or firmer pillow. If you have an adjustable bed, raising the head end slightly can also be helpful.
Tip 8: Try mouth tape
Mouth tape is an adhesive plaster strip designed to keep the mouth closed during sleep. This can be a solution for partners who snore when their mouths fall open at night. Always consult your medical specialist or doctor before using mouth tape.
Tip 9: Listen to white noise
White noise (a sound recording of a monotonous signal with consistent intensity across various frequencies) can mask the sound of snoring. You can buy dedicated white noise machines, but there are also various smartphone apps available.
Tip 10: Use earplugs
And finally, a foolproof solution that will help almost anyone with a snoring partner get a good night's sleep: high-quality sleep earplugs! Alpine SleepSoft earplugs are an excellent choice. Or, if your partner's snoring is very loud, try Alpine SleepDeep earplugs. These premium sleep earplugs are designed to be comfortable and will stay in place regardless of your sleeping position. Their high noise attenuation of 27 dB will help you drift off to sleep quickly, even next to the loudest snorer!
