If you sleep in the same room as someone who snores a lot, you'll know that getting a good night's sleep is a very difficult thing to do! You can fix this with a few easy steps, such as blocking out noise with earplugs or headphones. If you still can't sleep, you can help the person to reduce their snoring. After all, he certainly doesn't want to be the one to keep you from sleeping! This article will be useful for people who often snore or victims!
Step
Method 1 of 4: Blocking Noise
Step 1. Put on earplugs
This proven method can be done easily and cheaply. Purchase earplugs at the pharmacy or supermarket and put them in your ears at night to block out unwanted noise.
- Earplugs are manufactured from a variety of materials, such as rubber, foam, and plastic. Always follow the directions on the package so that you can place it in your ear effectively.
- If you are prone to ear infections, consult your doctor before wearing earplugs.
- To minimize the risk of infection, wash your hands before handling earplugs, and clean them regularly. Don't stick the plug too far into your ear, and make sure you can still hear the fire alarm and carbon monoxide in case of an emergency while you're wearing it.
Step 2. Find the source of white noise (white noise)
White noise is a kind of background noise produced by a fan or television, which is easy to ignore, but soothing at the same time. A good source of white noise can help eliminate loud snoring. You can turn on a fan, air conditioner, or other electronic device that can produce white noise. You can also buy a white noise machine online.
If you don't have a source of white noise, look online for video or audio clips that contain white noise
Step 3. Listen to music through headphones
If you have a device like an iPhone or iPod and headphones, you actually have a noise canceling device. Play soothing music to block out snoring and help you get a good night's sleep.
- Play slow, soothing music. Loud, fast music can make it difficult to fall asleep, although it is effective at beating snoring.
- If you have an account on a site like Spotify, check to see if there are any playlists specifically designed to help you sleep.
Method 2 of 4: Overcoming Sleep Disorders
Step 1. Overcome the snoring sound that wakes you up
Don't be alarmed if the sound of snoring wakes you up in the middle of the night. If you are cranky, it can make it difficult for you to get back to sleep. Instead, relax yourself with a few relaxing, repetitive steps.
- Don't look at the time on your phone. As well as freaking you out (after knowing that it's still one o'clock in the evening), the bright light that comes out of your phone can make you even more alert.
- Instead, try closing your eyes and taking deep, calming breaths. Try to channel the air into the lower abdomen, not the stomach.
Step 2. Change the way you think about sound
If you think that snoring is a nuisance, chances are you will. Try to think of snoring as a sound that soothes you and puts you to sleep. This will help you stay calm when you wake up in the middle of the night. Try to listen carefully to the snoring and pay attention to the rhythm. The sound source that was previously a problem can eventually put you back to sleep.
You may need practice to be successful with this method. So you have to be patient. It may take you a while before you can enjoy the sound of snoring
Step 3. Consider moving to another room
Try moving to another room if you can't get back to sleep. If there are still vacant rooms, you can sleep there. You can also sleep on the sofa at night. If you live in the same room with a snoring husband or wife, sleeping in different rooms for at least a few nights a week may be helpful. Snoring can be an embarrassing habit. So, be gentle with your partner or anyone you share a room with. Explain that a few nights of good rest can give you enough energy to help her stop snoring once and for all!
Method 3 of 4: Reduce Your Partner's Snoring
Step 1. Ask your partner to sleep on his side or on his stomach
Sometimes, a change in sleeping position can reduce snoring. If he sleeps on his back, this position increases the chances of snoring. Ask him to sleep on his side or on his stomach. This simple change can reduce his snoring.
Step 2. Ask the snoring person not to drink alcohol before bed
Drinking alcohol (especially in excess) can relax the throat muscles, which can make snoring or make the condition worse. Politely ask him not to drink before bed, especially if you need to do something in the morning. If you gently ask him, he'll be happy to stop drinking alcohol so you can rest.
If he continues to drink alcohol before bed, ask him to drink it in moderation, such as 1 small drink instead of three
Step 3. Apply a nasal tape (nasal strip)
Try placing this tape on your partner's nose to reduce snoring. Buy some plaster sheets at the pharmacy and try this simple method.
Nasal pads are not effective if the snoring is caused by sleep apnea (interruption of breathing during sleep)
Step 4. Elevate the head of the bed
Raising the head of the bed about 10 cm high can help reduce snoring. If the bed is adjustable, elevate the head of the bed. If using a regular bed, provide an extra pillow to lift the head of the person who snores.
Method 4 of 4: Getting Medical Help
Step 1. Have your partner use a decongestant to treat snoring
Nasal congestion can cause or worsen snoring. So, ask him to apply a decongestant spray or medication before bed. Make sure he uses a spray that is specifically designed for night time as daytime sprays may not be as effective at eliminating snoring.
Step 2. Ask him to consult a doctor in order to quit smoking
As we know, smoking can cause various health problems, and one of them is snoring. Ask him to stop smoking for his own health, and for yours!
Your doctor can suggest some remedies, such as candy or nicotine patches, so that your partner can give up smoking gradually. Your doctor may also recommend a support group in your city or the internet to help him quit smoking
Step 3. Ask him to go to the doctor to find out the underlying condition
Your partner's chronic, noisy snoring at night may be due to an underlying medical condition, such as sleep apnea. Go to the doctor to find out or diagnose the underlying problem.
- Doctors may order X-rays or other types of scans to check for problems in the airways.
- Your doctor may do research on your partner's sleep. This can be done at home, and your partner should report sleeping problems. Your partner may also have to stay overnight in the hospital so the doctor can observe his sleep.
Step 4. Explore treatment options for snoring
If your partner is diagnosed with a certain condition, his or her snoring can be eliminated by treating the condition. Her treatment will depend on her condition, but she usually has to wear a sleep mask to help her breathe at night. If he has problems with his throat or airway, he may need surgery to correct them (but this is rare).
