The Scoop on Snoring

Sawing logs is only sexy if you’re a lumberjack.

The first time sleeping over at a potential significant other’s place is nerve wracking in a number of ways. Should I bring a toothbrush? How do I brush my teeth without a toothbrush? What if I’m allergic to their dog/fish/sheets/roommates? What if they snore?

(The last question is of special value to me, clearly.)

I like to peg myself as a pretty low-key gal, but when it comes to my sleep, I’m a princess. My nightstand tells it all: stress-reducing lavender lotion, silk eye mask, and most importantly, earplugs. Like a child separated from their favorite teddy bear, if I don’t have my earplugs and there is the slightest amount of noise in the bedroom, I’ll fret all night (and consequently be the biggest grump the next day).

So what to do if my partner next to me produces sounds that rival a jackhammer, so loud that even my trusty earplugs can’t cancel them out? As the relationship grows, I can move to the couch or suggest some of the cures below. Until then, I will — in the most passive-aggressive move of the year — point to this article. Just take note sweetie: It’s not you that I curse while lying awake at 3am; it’s the unearthly growls that somehow come from your congested sinus.

Below are some fixes that may help reduce snoring:

First, let’s look at your position. Lying on your back can facilitate snoring, so try to stay on your side while sleeping. Some experts suggest using a body pillow and taping a tennis ball to the back of your pajamas (!) to prevent from rolling over in the night.

Now, the pre-bedtime habits. Experts say that drinking alcohol four to five hours before bedtime and a lack of sleep can make the muscles in the back of your throat floppier, which causes snoring.

If snoring starts in your nose and not within the soft palate, try to open your nasal passages with a hot shower before bed, and perhaps a saltwater rinse while showering. Nasal strips may be able to help as well.

While I joked about allergens in the bedroom earlier, they’re actually a cause of snoring for some people. Consider replacing your pillows and dusting up a bit in the bedroom to reduce allergic reactions that can lead to snoring.

As always, consult your doctor if you find the snoring to be persistent or troubling to your bed partner. He or she will determine whether you should further consult with a sleep specialist or require a sleep test for sleep apnea.