I am a lifelong intermittent snorrer, and was even when young lithe, sober and deprived of my adenoids by an ENT surgeon at then Girlfriend’s request…
I also have to deal with people complaining of this professionally, and the fact that there is no single simple infallible cure should tell anyone it ain’t simple, and all the cures which some people say are the magic way forwards only work for some people…
So – an approach:
1) Make sure you do not have OSA – ask your partner what happens to your breathing when you snore. Do you stop, obstruct and have to wake/change position? If you do… or if you have a high Epworth Score (google it), do not pass go, do not collect £200, see your GP.
2) If not, and you used not to snore, try losing weight, drinking less alcohol and sleeping on your side… But – see above – this may not work…
3) If your nose feels congested, do try Beconase, available over the counter.
4) Also feel free to buy any cures on the internet, sprays, tapes, diets and crap. God made sheep to be shorn… 😉
5) If this isn’t working consider either separate rooms, ambient background noise to calm your partner or seeing your GP. ( and getting your thyroid function checked).
UPPP was fashionable a decade back but has a low success rate and hurts, a lot. CPAP is mainly for those with OSA.
So, what worked for me?
Adjust the Snorree, not the Snorrer…
a) One girlfriend amongst a fair few objected, I had surgery as above – no help.
b) Wife put up with it and said it wasn’t a problem.
c) Next Partner I lived with slept badly whether I was there or not but blamed me when I was. Separate rooms often. Horrible. That isn’t a relationship I want. And she was a bit mad.
d) My partner now who is absolutely a keeper gets annoyed by it very occasionally but can fall asleep right next to me… and it isn’t an issue.
It takes two for someone to be disturbed by snorring, and sometimes it is worth looking at both people…