Sleeping with a snorer is quite difficult. Fortunately, there are several ways you and your snorer can sleep better. Learn how to counteract and help your partner reduce the sound of snoring while sleeping.
Step
Method 1 of 2: Trying to Improve Your Sleep
Step 1. Put on earplugs
The simplest and fastest way to get a good night's sleep with a snorer is to use earplugs. It's a good idea to look around to find the earplugs that best fit your ears.
- You can buy earplugs at stores that sell medical supplies.
- You will need to adjust to get used to wearing earplugs.
- Most earplugs are made of soft foam that is inserted into the ear canal.
Step 2. Buy a white noise machine
The white noise engine produces continuous sound that helps drown out other distracting sounds. Using this machine, you are not too disturbed by the sound of snoring throughout the night.
- Some white noise machines will only produce one sound, such as the sound of ocean waves.
- You can also buy another white noise engine that sounds natural and soothing, such as the sound of waves.
- There is a white noise machine equipped with external speakers. However, this machine is generally used with headphones.
- Adjust the volume level until the setting is appropriate. The sound of the engine should be loud enough to mask other sounds, but not so loud that it disturbs your sleep.
- If you want to save money, you can use a fan or other device that produces low white noise in the room.
Step 3. Tell him that he snores
Many snorers do not realize that they snore while sleeping. Make sure he knows it and work together to find the best solution for you.
- Although sleeping with a snorer is very difficult, don't take it to heart. Remember, snoring is not your partner's fault.
- There are methods that can be used to relieve snoring. Learn these methods and restore your restful sleep.
Step 4. Sleep in another room
Even if you don't want to, if you can't sleep with a snorer, you shouldn't sleep together so you can sleep well.
- Make sure your new room is far enough away or quiet enough to make sure the noise doesn't come back.
- Contrary to popular belief, sleeping separately will not damage your relationship. Remember, you're just trying to get a good night's sleep.
- It's not uncommon for couples to sleep separately. Recent estimates suggest around 25% of couples sleep in separate rooms.
- Sometimes, sleeping separately can actually improve the relationship. Sleeping apart can improve sleep quality, which also increases affection for one another.
Method 2 of 2: Helping Your Partner Stop Snoring
Step 1. Ask your partner to sleep on their side or stomach
Persuade partner not to sleep on their back. Sleeping on your back will make snoring worse because it puts pressure on the diaphragm.
Some people suggest sleeping with an uncomfortable object, such as a tennis ball sewn into the back of a shirt. Thus, the partner feels uncomfortable sleeping on his back and forces him to sleep in another position
Step 2. Lose weight
Excess weight is a common cause of snoring. Excess weight will affect the lungs and neck so that the airways are blocked or tightened during sleep.
- Being overweight is not always the cause of snoring. However, the percentage of snoring does increase due to excess body weight.
- Excess body fat increases the likelihood of developing sleep apnea.
- Usually, you are advised to start changing aspects of your lifestyle, such as losing weight to stop snoring.
- Ask your partner to ask the doctor for information on how to lose weight.
Step 3. Try a nasal strip (nose)
Nasal strips are an over-the-counter method to increase airflow into the nose. Nasal strips work by pulling in the nostrils and keeping them open. The increased airflow will help reduce snoring.
- You may have trouble sleeping at first while using the nasal strips. Continue to use so that your partner gets used to using the nasal strips.
- These strips will not help people with sleep apnea because this condition is caused by the soft tissue at the back of the throat that no longer functions.
Step 4. Stay away from alcohol and cigarettes
Alcohol consumption and smoking can affect the throat and respiratory system. Ask your partner to reduce their consumption of both to prevent snoring.
- Alcohol causes your neck and tongue to relax, blocking airflow.
- Never drink alcohol before bed as it makes snoring worse.
- Smoking damages the throat and respiratory system. By reducing the number of cigarettes your partner uses, the chances of snoring are also reduced.
Step 5. Visit a doctor
Don't forget that snoring is a symptom of several problems. Ask your partner to visit a doctor to determine the cause of his snoring. Check out the list of possibilities below to prepare yourself:
- Nasal obstruction. This may be due to chronic congestion or configuration of the nasal passages, eg septal deviation.
- Allergies are not treated. Allergies can cause swelling of the tissues in the nose and throat, as well as the production of mucus that makes breathing difficult.
- Obstructive sleep apnea. Sleep apnea has the potential to be a serious medical condition that needs to be disclosed to a doctor. This occurs when throat tissue blocks the flow of air and prevents breathing completely.
Step 6. Consider surgical options for ending snoring
If other options don't work to end snoring, ask your doctor about surgical options. Depending on the couple's situation, there are several surgeries that your doctor may suggest:
- If the cause of your partner's snoring is the palate, your doctor may suggest a palatal implant. These implants consist of strands of polyester filament placed in the soft palate of the mouth, which stiffen and prevent snoring.
- Uvulopalatopharyngoplasty (UPPP) may be recommended if the partner has excess or loose tissue in or around the throat. By removing and tightening the tissue, snoring can be stopped.
- Laser and radio/sound wave treatments can also be used to shrink the excess amount of tissue in the throat. Both are inpatient procedures and are not as invasive as traditional surgery.
Tips
- It's hard to sleep with people who snore. However, snorers can usually reduce the amount and frequency of their snoring
- Noise canceling headphones can't drown out snoring. We recommend using ear plugs.
