Can’t sleep because of your partners snoring? We all know that trying to get a good night’s sleep when your partner snores can seem like a hopeless accomplishment.
Did you know that snoring is so common that it is one of the most searched phrases on the World Wide Web?
How to sleep with a snorer? Work together implementing various strategies so both of you can overcome this serious problem. There are various over the counter and sleep positioning methods. If these fail to stop the snoring find professional help immediately. Do not let this illness ruin relationships and lives.
This is a serious condition and depending upon the parties involved can lead to relationship clashes and endless sleepless nights.
Sleep is a basic necessity for your health and well being, so finding a solution should be high on your list of priorities. Sleeplessness will invade every aspect of your life with time guaranteed. If you lose 1 hour per night of sleeplessness that is equivalent to 1 night’s sleep per week.
It should be at the forefront of mind that the person snoring is also not getting the required amount of sleep. So they also are suffering the effects of snoring.
Luckily, there are several things that you can do to curtail, and even stop your partner from snoring so that you can get more sleep.
Most people snore usually, but it’s predicted up to 45% of men and 26% of women do so regularly.
In addition to the effects of sleep disruption, many couples are compelled to sleep in separate beds sometimes even separate rooms or separate floors of the house.
Although separation to achieve sleep is not by choice, sometimes it is a necessity as a result of “your partner snoring.”
You have set your bedroom temperature to the perfect cool, put fresh linens on your bed, and turned off all your electronics at least an hour before bedtime.
In short, you can control everything in the environment you want to sleep in. But for a lot of people, the one thing in their sleep environment that they do not know how to change or have no control over the noise of their partner’s snoring.
If this sounds like your situation and your sleep quality is suffering because of it, these tips may help you get the sleep you need.
Tips for the Person Who is Sleeping with a Snorer
1. Use Earplugs
This tried and true method is low-priced and easy. Look for earplugs at a departmental store, pharmacy store or even online. Put them in at night to help block out some of the unwanted sounds.
Earplugs come made from different materials, such as foam, soft, and molded. Make sure to follow the instructions on your package to figure out how to place your earplugs inadequately.
If you are suffering from ear infections, ask your doctor before using earplugs. To reduce the danger of infection, always wash your hands before handling the earplugs and make sure to use a new pair of reusable earplugs daily.
Don’t push them too far into your ears and make sure that you can hear smoke radar and fire alarms while you are wearing the earplugs in case an emergency arises.
2. Go to Bed Early or Sleep in Separate Bedrooms
If you tend to stay asleep once you finally do bunch off, it might be helpful to go to bed first.
That gives you the best chance to enter sleep mode and their snoring won’t keep you awake.
Take turns sleeping in a different room, there’s no harm in sleeping in different bedrooms if sleep is the prize.
Maybe, it could be a backup plan for the worst nights, or especially when you have something important to do the next day.
A comfortable mattress can also help you sleep well, even when you’re next to a snorer.
3. Listen to Music on Your Headphones
If you have headphones/earphones and a music playing machine like an iPod, iPhone or any smartphone, you can use these to block out the snoring.
Play some relaxing or slow music to block out the sound of snoring and help you relax and drift off at night.
Louder, faster music even though effective may make it even more difficult to sleep.
See if you can find any playlists which are specially designed to help you sleep with the snoring person.
Have someone else read you to sleep at night.
4. Change How You Think About the Sound
If you think of snoring as an irritating voice, it is more likely to affect you. Try to think of the sound as a soothing noise that can layoff you to sleep.
This may help you remain relaxed when you wake up in the middle of the night. Try to listen closely to snoring and pay attention to its flow.
The very source of your anxiety can actually help you fall back asleep. This process may take some time before this method works, so have patience. It may be a while before you learn to grasp the sound of snoring.
I used this method during the night after breastfeeding my two children. My husband would get up to change the diaper then bring the children to me for feeding.
When they were put back down we were both awake he was more relaxed than I, so I would spoon his back and we would both be asleep in no time.
5. White Noise
A white noise machine provides neutral sound, which dampens snoring.
White noise comes in the form of a fan, television or any other repetitive soothing noise.
White noise apps are also available for smartphones.
There are various types of sleep supplements available that claim to assist in getting to sleep fast.
A liquid form is available for fast absorption. If you really are at the end of your rope you as the one constantly being sleep deprived might want to give these a go.
The Snorer – What Can You Do to Help Stop It
Why not follow some of these tips which both of you implement to try and cut out your partners snoring.
1. Change the Pillows of Your Partner
Thanks to choked nasal passages, allergies some people are more likely to snore. Pillows are notorious dust and dust mite collectors. As they aren’t washed as often as your sheets and pillowcases, you can hold these common antigens.
So consider cleaning or changing them every six months to ease your companion snoring.
Nasal stray taken before bed may also help, especially if the allergies are occasional.
Using a larger pillow will raise your partner’s head, helping keep the air passage open to stop snoring.
2. Change Your Partners Sleeping Position
Sometimes, snoring can be due to their sleeping position. If your partner is a back sleeper, snoring may be a result when the tongue relaxes and blocks the back of the throat, partially blocking the airway.
Sometimes, a change in sleeping positions can help reduce snoring. If your snorer partner sleeps on their back encourage them to sleep on the left or right side or stomach side.
Some have tried sewing a tennis ball in the back of your partner’s sleep shirt so when they roll back onto their back it is uncomfortable.
They will then roll onto their side or just change their position slightly.
Just this simple change could reduce their snoring problem.
3. Assist in Controlling Your Partner’s Weight and Evening Habits
There are several risks of health factors that are thought to increase the intensity of your partner snoring. Being overweight is a major factor.
According to the research, overweight people are 3 times more likely to snore. Research has also shown other factors that can lead to snoring are drinking alcohol, smoking cigarettes, regular use of sleeping supplements, and narcotics.
If any of these habits your partner regularly carries out, talk to them. Explain that because these habits are relaxants they could be having an effect on them and it might be causing their snoring and affecting sleep.
4. Nasal Allergies
If they have allergies, such as dust allergy try to keep the bedroom clear from all the dust
5. Change the Sleeping Angle of Your Partner
Changing the head of your bed by about four inches may help clear nasal airways.
If you have an adjustable bed frame lift the head of the bed.
Is this option not available? An easy do it yourself low-maintenance choice is to put something between the mattress and the base of the bed for some elevation. You can try books, foam or timber wedges. Whatever you have one hand.
Another inexpensive, way is to have your partner sleep on a heavy pillow that raises the head up a little more.
Raising the head of the head even with pillows can assist. Another option is to try to brace the snorer’s head up with extra pillows. Finishing with a horseshoe type pillow so they are well supported.
6. Try an Anti-Snoring Device
You should give your partner anti-snoring devices to try out. Below is a list of some of the many different anti-snoring devices available, the main categories are:
1. Mandibular advancement devices (like a mouth guard)
2. Tongue stabilizing devices
3. Vestibular shields
4. Nasal plugs with vents
5. Nasal Strips
6. Chin straps
7. Combination packs of the above
All of these can be bought over the counter or online. Most are not very expensive. So finding the correct device that could cut out the snoring is a very real possibility.
Weak muscles around your airway are more likely to collapse while you sleep, generate snoring.
You would be surprised to learn that just like regular exercising can tone your arms, legs, and belly, the correct exercise can also tone the muscles of your throat, nasal which can help you stop snoring.
Treatments for the Snorer
1. Use Nasal Sprays
Stuffed noses can cause or aggravate snoring, so have your snorer use a decongestant spray or medication before bed.
Make sure to get decongestants to spray specifically designed for nighttime use, since daytime sprays meant to be used may not be as effective in reducing snoring.
2. Consult a Doctor
Have your snorer partner see a doctor to rule out basic conditions.
You may be dealing with a chronic snorer whose noisy nighttime breathing might be caused by a basic medical condition like sleep apnea.
Meeting with the doctor to rule out or analyze basic issues is the first step. The doctor may want to do X-rays or other scans to check your partner’s problems in the airway.
A doctor may want to conduct a sleep study so he can see and listen to your snoring. This can be done at home. You actually fill out the reports for the doctors about your partner’s sleep issues.
Sometimes the snorer could be required to spend a night in a sleep monitoring center or the hospital this allows sleep professionals to observe their sleep.
3. Treatment of the Snorer by a Professional
If the sufferer of the snoring issues is diagnosed with a specific condition, a cure for that condition can help with snoring.
Treatments will vary, once the condition is identified but could mean that a sleep mask which will help with nighttime breathing. If problems with the snorer’s throat or air passages are detected, in rare cases surgery may be used to correct the issue.
Snoring is more than a nuisance. Many snorers suffer from sleep apnea, a medical condition that causes pauses in breathing while sleeping.
The pauses can last from just a few seconds to minutes. If you, in any way feel that your partner has a sleep disorder, it’s very important for them to get treatment. The absence of sleep is itself, a problem.
Along with high blood pressure, heart problems and 2nd type of diabetes.
A higher risk of accidents and productivity can also stem from a lack of sleep. Fortunately, there are solutions that can reduce snoring.
Consulting with an ear, nose and throat physician (A specialized field of medicine) is also called Otolaryngology. An ENT doctor is the best way to find the basic cause of snoring.
Advances in medical technology have also opened the door for more permanent, minimal noise procedures, such as balloon sinuplasty, Palate Coblation, and the Pillar Procedure.
Your doctor will discuss treatment options and develop an individualized plan to fit their needs.
Effects of Chronic Sleep Deprivation
- Perpetual tiredness – and all that goes with this. Bad moods, impatience, listlessness, lack of energy and more
- Drowsiness – which is dangerous on the road, in the workplace and while caring for children
- Fogginess and unable to focus
- Intimacy issues
- Children may soon start to be affected if the snoring is very loud
Unfortunately, this shortlist only just touches the surface of the effects of sleep deprivation.
Snoring Spouse Syndrome
Is this a real thing? Remember how I informed you above that snoring is one of the most researched topics on the World Wide Web so I believe yes it is a real thing. I have lived it for the last 25 years.
My husband and I have been married for 25 years. He has snored for years and years he put up with me waking him up, then shoving him, eventually kicking him and it continued every night for years.
He would absolutely not see a professional until I had to start waking him up to breathe. In the second hour of his overnight stay while he was being monitored by the doctors he had a non-breathing incident that lasted 2 minutes and 9 seconds. As well as a further 46 breathing abnormalities in that same hour.
Needless to say, he now uses a sleep apnea machine. Bliss finally!
To Finish – How to Sleep with a Snorer – Tips to Get Sleep Tonight
Remember that both parties are suffering if snoring is an issue.
Also, it should be remembered that snoring can be just the tip of the iceberg for a more serious problem.
If snoring persists or becomes worse professional help should be sort sooner rather than later.
You should also remember that you are not alone, this problem exists all over the world every night. Staying calm and working together will keep you together.
As always here’s to better sleep!