Are you suffering because of your spouse’s Snoring? Part-2
Last week we had discussed about ‘what are the serious health risks associated with
your spouse’s snoring’ in Part 1. To re-view the tip, just click here.
Today we will discuss about:
- various types of snoring according to causative factors.
- 9 steps you can take at your level to stop your partner’s snoring. &
- When do your partner need to see a doctor?
Your spouse’s snoring can be because of
temporary factors, or more permanent-structural factors.
1)Temporary factors for snoring are:
- Sedative medicines & sleeping pills
- Alcohol consumption
- Excessive smoking
- Seasonal allergies
- Swollen tonsils &
- Common cold or flu
These factors are causing snoring only for
small period of time and they are not
permanent. How do they cause snoring?
They all narrows down your spouse’s
airway. The first two from the list- that is
sedative medicines and alcohol relax the
muscles surrounding the airway. These muscles
keep the airway open. As they get relaxed, the
airway gets narrowed and the snoring starts. As compared
to these, the smoking inflames the airway, while
other factors like allergy, tonsillitis &
common cold swollen the wall of the
air passage and produces snoring. Don’t worry,
the good news is- that as soon as your spouse
gets rid of these causative factors, the snoring
automatically gets cured.
However, there are the other more permanent type of
2)structural factors of snoring. They are:
- Excessive weight
- Shape of the palate
- Internal structure of the nose &
- Size of the jaws
These structural factors are responsible for
more long term (chronic) snoring and the
lead to more serious health issues which
we have already mentioned in the previous tip.
9 steps you can take at your level to stop your partner’s snoring:
1)Lose weight: if your partner is overweight, this is
the No.1 priority. Losing weight will remove the
extra fat present in your spouse’s neck. It will not only
open the diameter of the airway, but will also
help him improve his overall energy level. Click here to know
the best way to Lose Weight Naturally!
2)Stop smoking & Alcohol: It would
Not only reduce snoring, but will also elevate the
Overall quality of life.
3)Don’t use sedative drugs: there are various
Other means to tackle that anxiety, stresse,
or depression. Try meditation or take
counselling from a qualified psychologist or psychiatrist.
4)sleeping on the side instead of the back: you probably
know from your experience that this one works. Your
partner snores more while sleeping on the back. And when
you tell him to sleep on the side, the snoring will be
reduced. Basically, while lying on the back,
the tongue goes back because of the gravity. This
reduces size of the air passage. In contrast,
while lying on the side, the tongue also moves on
side leaving the airway open. You can attach a
tennis ball to the back of your partner’s T-shirt. When
your partner will try to turn on the back, the
discomfort of the ball will prevent it and
sleeping position on the side will be maintained.
5)Elevating the head position: if you elevate your
partner’s head by additional pillows, it may
open your partner’s airway reducing his snoring.
6)Pranayam & Ayurveda: If your partner experiences frequent
nasal congestions producing snoring, he can get
benefited by practicing Kapalbhati regularly. He can also
use neti pot. It is an ancient nasal rinse method advised in
Aurveda. If they don’t work, consult a qualified ENT specialist.
7)Use soft music: if the snoring is mild, you might
get some help by playing soft music in background calming
your mind and engaging you in soothing music. It will
help you sleep calmly amidst your partner’s snoring.
8)Use various anti-snoring devices available online: As such
the success rate of these devices available online like
nasal strips are very low, but technically you
have it as one of the option, hence mentioned here!
9)Sleep before your partner: if he starts snoring before
you sleep, probably you will have difficulty getting
sleep. What you can do is, go to sleep before
him. So that, by the time he will
start snoring, you will be already asleep!
When do your partner need to see a doctor?
- If your spouse snores very loud or snores very frequently
- If your spouse feels chocking or wakes up gasping for air in between the sleep
- Morning headaches
- Excessive daytime sleepiness
- Feeling of dry mouth on waking up
- Frequent need to pass urine at night
- Excessive irritability, moodiness or feeling depressed
- Any of the above mentioned 9 self-help steps to stop snoring don’t give you result!
That’s all for today.
May you get rid of your partner’s snoring this
Independence day using these self-help tips! & don’t
worry if you can’t. Next week we will discuss about
different treatments available for snoring &
which doctor should you consult for snoring. Including
what I did for my own snoring.
Till then…..
Take care….
Providing simple solutions for the complexities of life-
Dr. Rakesh Makwana
Your Holistic Dentist
