6 Tips To Help Sleeping With Someone Who Snores

Sleeping with someone who snores is so difficult, so you need to know some useful tips to help you

Do you have a partner that snores? If so, then you know how frustrating it can be to try to get a good night’s sleep. Not only is the noise distracting, but it can also keep you awake. If this issue lasts for a long time you may become sleep disorders. Using sleep medicine can be effective but it is harmful for your health.

Nonetheless, we are sure that the snorers do not want to get this issue, they may get the trouble of breathing while sleeping or sleep apnea. If you asked them for some medical methods but it does not work, try to do these tips we recommend as this article. Hope it helpful to you and your bed partner.

Sleeping with someone who snores is so difficult, so you need to know some useful tips to help you

6 tips on sleeping with someone who snores

1. Don’t focus on the sound of snoring

It’s possible that this is easier said than done. However, you can sometimes use your mind’s power to train yourself to ignore or minimize the sound of your partner’s snoring.

you can sometimes use your mind's power to train yourself to ignore or minimize the sound of your partner's snoring.

There are a few strategies you can try to distract yourself:

  • meditate
  • listen to a podcast
  • listen to a guided meditation or mindfulness meditation

You may eventually be able to train yourself not to focus on the sound of snoring — or at least tune it out enough to fall (and stay) asleep.

2. Wear ear plugs

One of the simplest and quickest solutions is to put ear plugs in your own ears to muffle or eliminate the sound of your partner sawing wood next to you. Fortunately, depending on your requirements, you have a wide range of options (and the volume of the snoring).

You can get cheap soft foam ear plugs at the drugstore. You can also buy silicone noise-canceling ear plugs, which are intended to be worn by people who spend a lot of time in noisy environments. If the sensation of something being inserted into your ear bothers you, put on your noise-canceling headphones.

You can get cheap soft foam ear plugs at the drugstore

3. Listen to music or white noise

A white noise machine produces a steady, consistent noise that is relaxing to listen to. If it works right, you’ll be lulled into sleep. Some also provide options. You have the option of listening to the sound of ocean waves crashing on the sand or the sound of a waterfall.

If you don’t want to buy a separate white noise machine, you can download a white noise or mediation app for your smartphone and use that instead.

4. Change your partner’s position

Some people find that sleeping in the supine position — that is, lying on their backs — exacerbates their snoring. Research bears this out.

Although it’s become cliche to elbow your snoring partner in the ribs in the hopes that they’ll roll over onto their stomachs and (hopefully) stop snoring, sometimes simply changing positions is all that’s required.

Positional therapy (PT) is a treatment option designed specifically to assist snorers in avoiding lying on their backs. There are several options available to you.

Snore-reducing trainer: Imagine a padded weight belt that you sleep in. That is essentially the trainer’s premise. It makes it difficult for the wearer to sleep on their back, forcing them to roll onto their side, where they are less likely to snore.

A tennis ball: In the middle of the night, when you’re eager to try anything, slip a tennis ball (or any other smooth object) underneath your partner’s back, which will make it uncomfortable for them to lie on their back.

Head-positioning pillow: A head-positioning pillow, also known as an anti-snore pillow, assists in properly aligning the user’s neck, making them less likely to snore. Depending on how desperate you are for a good night’s sleep, you can order one online or pick one up at a local store. According to a 2015 studyTrusted Source, your partner may benefit from one as well.

5. Encourage your partner to get evaluated

Don’t just let your partner make excuses or insist that they don’t snore.

Instead, express your concern and request that your partner be evaluated by a doctor. Assure them that you will accompany them if they are hesitant to go alone.

A sleep study can determine how much they snore as well as the potential causes of their snoring. If the test results show that they have obstructive sleep apnea (OSA), they can learn more about treatment options.

And there are effective treatment options for people who suffer from OSA. Your partner could be a good fit for:

  • continuous positive airway pressure (CPAP) therapy
  • bilevel positive airway pressure (BiPAP) therapy
  • an oral appliance, similar to a mouthguard, which can position your jaw or hold your tongue in place.

Surgery is also a possibility when other therapies don’t work. Also, don’t assume that only men snore. According to research, women, in particular, tend to underestimate and under report their snoring tendencies. They are also less likely to seek treatment at a sleep clinic.

6. Sleep in a different room

If everything else fails, you may have to leave the room at night.

Remember the old adage about desperate times necessitating desperate measures? If everything else fails, you may have to leave the room at night.

If you choose this option, don’t feel bad about it, especially if it works for you. You are supported by research. A 2002 study discovered that sleeping apart seemed to increase marital satisfaction when one spouse snored.

If you’re feeling lonely, make it clear to your partner that you’d prefer to be together. This may encourage them to make changes.

How does sleeping with a snorer affect your health?

Listening to your partner snore loudly next to you night after night can definitely breed resentment, which can harm your relationship.

But did you know that secondhand snoring, as it’s sometimes called, can also have a harmful effect on your health?

Sleep deprivation can cause memory problems, disrupt your mood, and even increase your risk of developing:

  • heart disease
  • diabetes
  • high blood pressure

According to a 2006 study, people who got less than 6 hours of sleep per night were more likely to be obese, which can increase the risk of certain chronic health conditions.

Your lack of sleep may also be reducing your life expectancy. A 2010 meta-analysis of three large population-based studies found that people who slept for 5 hours or less per night had a 15% increased risk of death.

You’re more likely to get a good night’s sleep if you treat your partner’s snoring. And when you get enough high-quality sleep, your health will improve.

Final reminder

Don’t just suffer in silence if you’re trying to slumber next to a partner who snores.Multiple strategies for lessening the impact are available to you. Try them out until you find one that works for you. And don’t be afraid to ask your partner for potential solutions, too. They just might surprise you and then sleeping with someone who snores is not your problem.

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