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After a busy day, all you are looking for it’s a quiet and quality sleep. But this can be difficult if you have someone who snores around you.
Unfortunately, most of us snore. We might not even know it. And worst of it all, sometimes we can do less about it. But if you are disturbed by the snoring of other people, you can easily block it and enjoy your sleep.
In this article, we will share with you simple ways to block snoring. But before we do that, let’s first understand some basic things about snoring.
Causes of Snoring
Almost everyone snores at some point. It happens when air can’t move freely through your throat and nose during sleep. As a result, tissues around your throat and nose vibrate, making the snoring sound.
People who snore much have floppy nasal tissues that are more prone to vibrations. Also, the position of your tongue affects your smooth breathing.
The following are the most common reasons why most people snore during their sleep.
As you advance in age, your throat narrows and loses most of the throat muscle. As a result, you start snoring when you sleep. There is nothing much you can do to prevent snoring that comes with age.
- Being Out Of Shape
When you gain more weight, your poor muscle tone and fatty tissues contribute to snoring. Even if you are not overweight, having much weight around through and neck can easily cause snoring.
To deal with this kind of snoring, you need to exercise and lose more weight.
- Body Stature
Naturally, men have narrower air passages as compared to women. As a result, they are likely to snore more than women. Also, people with a cleft palate, a narrow throat, and enlarged adenoids, will snore more.
Just like age, there is nothing much you can do when it comes to snoring that is as a result of your body stature.
- Sinus and Nasal Problems
When you have blocked airways or a stuffy nose, you have difficulties in inhalation. This leads to the development of a vacuum around the throat that could easily lead to snoring.
- Medication, Smoking, and Alcohol
Certain medications, smoking, and alcohol increase muscle relaxation. As a result, they vibrate easily and hence the reason for more snoring.
- Sleeping Posture
Sleeping flat on your back will cause your throat to relax and block the airways, and as a result, you will snore more. To deal with this, you need to change your sleeping posture simply.
- Sleep Apnea
This is a more serious problem that causes snoring. Sleep apnea happens when your breathing is interrupted many times every night. This kind of snoring affects the quality of your sleep more than any other cause of snoring.
If you notice your partner is suffering from sleep apnea, you need to consult your doctor. Consult your doctor if your partner shows the following symptoms.
- Stops breathing, choke, or gasp during sleep
- Snore heavily and loudly and tired even during the day
- Falls asleep inappropriate times such as during a meal or conversations
Identify the Cause of Snoring
If you want to deal with snoring noise both for yourself and your partner, you first need to understand it. Be your partner’s keeper. Listen and observe them as they sleep.
Focus on finding out the reason why they snore. This should be the first thing you think to do before taking any measure to block the snoring noise.
Sometime the noise could be dealt with just a tweak on how someone is sleeping or change of lifestyle habits. But all that will depend on what’s causing the snoring in your partner.
So, be on the lookout. Be your partner’s keeper. It will help in dealing with the noise.
Change Your Sleeping Position
The number one solution to snoring is changing your sleeping position. Some sleeping position will make you snore more than other positions. If your partner is snoring too much, help them sleep in the right position.
Lying in your back pushes your tongue back to your throat. This causes vibration during your sleep. So, to help prevent this, sleep on your side.
If you are having trouble sleeping on your side, use a body that supports your entire head. Once you change your sleeping position, you will see some noticeable differences.
Elevate your head around four inches to ease breathing and keep the tongue forward. Use a head pillow to elevate your head as you sleep.
Help Your Partner Stop Smoking or Abusing Any Drug
One thing with snoring is that it affects people around the person snoring. If you found out that your partner is snoring because they are under drugs, help them live a healthy lifestyle.
Help them to stop smoking and drinking alcohol. In short, they should avoid anything that makes their muscles relax causing excessive snoring.
Sometimes your partner might resist your help. But for your own sake, don’t give up on them. Help them stop their poor lifestyle and lead a healthy life.
The same should be done to people who are out of shape. Help them do exercise and lose excess weight.
How to Block Snoring Noise
If you have tried the above techniques, but it seems to have not worked, don’t panic. Some people will snore naturally when they sleep. It doesn’t mean that there is a problem with them.
Their snoring shouldn’t be stopping you from enjoying your quality sleep. Apply the following techniques, and you will block the snoring noise.
1. Use a White Noise Machine
A white noise machine helps in drowning background noise. Effective white noise machines produce a low-frequency sound that you can’t hear well and at the same time masks all other sounds around. Technically, you won’t be able to notice any noise.
To use the white noise machine, you need to put it around your bed. When you go to sleep, turn it on, it will mask all snoring noises and other sounds coming to your bedroom.
And if you are worried about their safety, these machines don’t emit anything apart from a low-frequency sound. You can use them in the same room where babies are sleeping.
Now you could be wondering where to find the machine. The good news is that the machine is available on Amazon. Click here to check its latest price and buy it today.
2. Get Yourself Sleep Earplugs
If you are sharing a bed, room, or house with a heavy snorer, earplugs are all you need. Sleep earplugs are perfect solutions for excess noises.
The only thing you need to know is that they will feel uncomfortable for the first time when you put them in your hears. And most important choose earplugs that will suit you well.
We recommend that you get earplugs made specifically for sleeping. These earplugs are designed in a way that will reduce around 31 decibels of noise. 31 dB is enough to block any snoring noise that you will hear from your partners.
If this sounds like what you are looking for, the hear plugs are available on Amazon. Click here to check the latest price and buy them today.
3. Use Sleep Headphones
With headphones, you can listen to music or ambient sounds that make you relax. Most headphones are uncomfortable. But when you buy sleep headphones, you will notice the difference.
These are headphones made in a way that they cannot fall out of your ears.
Something else you will love about sleep headphones is their softness. They are made for sleep, and with them, you will get all the comfort you need for quality sleep.
The headphones also come with a band to wrap around your head to secure them over your ears.
If you are a person who enjoys sleeping with music or relaxing sounds, click here to check the headphones and buy them on Amazon.
4. Combine Different Techniques
If you want better results when dealing with noise, its advisable to combine different techniques in dealing with snoring. First, start by helping your partner.
However, if the snoring doesn’t stop, get a white noise machine. Then opt to use sleep earplugs. If you love sleeping with music, opt for headphones. They will deal with the noise.
Combining more than one technique will help you get the best results in reducing the snoring noises.
You might be interested to read also our another comprehensive article of: How to Sleep with Noisy Roommates- Tips and Tricks
At some point, we all snore. So, don’t get irritated when your partner snores at night. Instead, help them find out why they snore. If its something that can be worked out, help them.
But if you can’t do anything about their snoring, learn to bear with them. Buy a white noise machine and place it around your sleeping area. Alternatively, use the other techniques we have discussed in this article.
If you choose to buy earplugs or headphones, go for those specifically designed for sleeping. The good thing is that you don’t have to struggle to get them. They are all available on Amazon.