I snore and I know it. This causes quite some discomfort when I need to share a room with others. I usually try to stay awake until everybody else seems to be sleeping. The pokes or the sudden shaking of the bed has caused quite some sleepless nights for me while traveling. Are there tricks to not disturb others with my snoring, and having a good nights rest?
To all the rich out there, I don't always have the funds to support 4 star single hotel rooms.
Sleep on your side.
Sleeping on your stomach might also work. Avoid sleeping on your back at any rate.
Sometimes if I sleep on my stomach I get circulation problems to various areas of my body that I don't seem to get any other time. This never happens when sleeping on my side however.
Also keep an eye on yourself.
If you notice at any point that you've changed to your back then change to your side. If you've just moved from your side then try the other side for a while. If you wake yourself up with a loud snore take note of your position. You're probably on your back again so move to your side.
Try to take these measures especially if you've been drinking of have a head cold though perhaps these might induce snoring even if you avoid sleeping on your back - I'm not sure about that.
Apologize in advance.
If you know you're a bad snorer and not just an occasional snorer then advise the people sharing the room that they have your permission to kick you, wake you, throw pillows at you, etc should you begin snoring.
Mitigation.
There are some factors that will reduce the impact of snoring on other sleepers. In hot places such as the tropics having an air conditioner or one or more fans on through the night can help to mask the sound of snorers.
I also find snoring to be much more annoying in small dormitories with say four people than in large dormitories with ten or twenty people.
In my current trip in Southeast Asia I've been mostly in large dorms and always with aircon or fan on overnight and I either haven't noticed or have heard but not been kept awake by snorers in my room.
It's a two-way street.
Snoring is so common that anybody choosing shared sleeping quarters should always be aware that it's one of the possibilities they should include in their list of "cons". If it's such a huge problem that you know you can't sleep in a room with a snorer, then don't book such a room. If it's a hassle to share with a snorer but you decide it's worth it when taking into account the other benefits such as lower prices, then don't forget to take ear plugs. Opinions vary but I find them wonderfully helpful when used correctly.
Believe it or not, those nasal strips with the tacky commercials actually work.
Spend the couple of bucks, stick one on your nose, and you'll breathe better and snore less. Essentially, what they do is physically pull your nostrils open just a little bit wider, allowing you to breathe through your nose more easily, which prevents most snoring.
Similarly, other means of reducing nasal congestion, whether it be a simple over the counter decongestant, or more natural tricks like a Neti Pot or saline rinse can also make a dramatic difference for many snorers.
Sleep face down, on your stomach.
As far as I know, snoring is more common when you sleep on your back. Sleeping face down, on your stomach, reduces snoring. It's pretty safe to do unless you have back pains, and make sure your pillow is a "low" one - not too fluffy and high because otherwise your neck will hurt a lot.
A lot of options are mentioned here, but sometimes, there's just more to snoring. Snoring can be just a symptom for an underlying larger problem. Sleep Apnea is a really common reason behind snoring, especially if you wake up in the morning feeling groggy and tired. Long-term effects of sleep apnea are pretty bad.
To really address the underlying issue, and not the symptom, consider doing a Sleep Study. Some labs allow you to do a sleep study in our own home - they will send you a kit. If you are diagnosed with Sleep Apnea, definitely use a CPAP machine. You can even get a travel-sized mini CPAP machine wherever you travel. This machine will not only treat the underlying issue, but also completely eliminate your snoring.
Source: I used to snore loudly like a Jet engine all night. Every one - my family members, gfs, friends, room-mates, apartment mates, strangers, were all pissed with me for snoring. I finally did a sleep study and found I have mild Sleep Apnea. Started using CPAP machine and it's been super quiet. My snoring volume went from 70-80 db (really loud) to just 10 db (whisper). My gf thanks the CPAP machine for her quiet sleep. It's been a relationship saver.
