Having someone snoring around can greatly affect your ability to sleep. If you share a room or sleep with someone who suffers from this disorder, know that there are ways to deal with the problem. For example, you can block out the noise with earphones or earplugs; if your sleep is interrupted, find ways to go back to sleep. You can also work with the other person to reduce their snoring as much as possible - changing daily habits and sleeping position can sometimes muffle their noise. However, if the snorer does not improve over time, see a doctor to rule out any underlying health problems.
Steps
Part 1 of 4: Block Out Noise
Step 1. Put the earplugs on
You can buy them in pharmacies or supermarkets; using such devices at night allows you to block out some unwanted noises.
- The caps are made of different materials, such as foam, rubber and plastic; follow the directions for use described on the package to know how to wear them effectively.
- If you tend to suffer from ear infections, ask your doctor for confirmation before putting them on.
- To reduce the risk of infections, always wash your hands before handling them and clean reusable caps regularly; also avoid pushing them too deep. Also, make sure you can hear the smoke and carbon monoxide detector while wearing them.
Step 2. Find a source of white noise
This is a type of noise such as that produced by a turned on but not tuned TV or a fan. Look for a source of such noise to help you fall asleep; you can consider turning on a fan, air conditioner or other electronic device that produces this type of noise or, alternatively, buy a white noise player online.
If you can't find a source of this noise, look for online videos or audio plays that emit white noise
Step 3. Listen to music with earphones
If you have them and have a device like an iPod or iPhone, you can try this solution, which allows you to block out the noise and fall asleep.
- Choose slow, relaxing music; if it has too loud a volume and a fast pace, it can make things even more difficult.
- If you're subscribed to a website like Spotify, look for some playlists made specifically for this purpose.
Part 2 of 4: Dealing with Sleep Breaks
Step 1. Deal effectively with snoring when it wakes you up
If it woke you up in the middle of the night, don't panic; if you feel frustrated, you find it even harder to doze off. Instead, try to engage in relaxing behaviors that help you sleep again.
- Don't check the time on your phone, as not only does it increase your sense of frustration, but the bright light of the screen can wake you up even more.
- Instead, try to keep your eyes closed and take a few deep, relaxing breaths, channeling the air into your lower abdomen instead of your stomach.
Step 2. Change your mental approach to snoring
If you experience it as a nuisance, it is more likely that it will actually bother you. Try to think of it as a calming noise that lulls you when you sleep, so you stay calm when you wake up during the night; listening carefully to the noise and focusing mainly on the rhythm can help you fall asleep.
It may take some practice before this method works, so be patient; it probably takes some time to learn to accept this type of noise
Step 3. Consider going to another room
If you can't get back to sleep, this can be a good option; if you have a guest room, sleep there or lie on the sofa. If the snorer is your partner, it may help to arrange to sleep in different rooms, at least a few nights a week.
Part 3 of 4: Reduce Partner Snoring
Step 1. Have the "noisy" person sleep on their side or in a prone position
Sometimes, changing your sleeping position helps reduce snoring, as lying on your back favors this disorder; therefore, encouraging the partner to change their posture and stand on their side or on their stomach can improve the situation.
Step 2. Discourage him from drinking before bed
Alcohol relaxes the throat muscles, causing snoring to increase. Drinking too much before bed can cause or aggravate the disorder; So ask him to avoid alcohol just before bed, especially if you have an important commitment the next morning.
If he decides to drink anyway, ask him to at least moderate himself, so as to greatly reduce the cause of your discomfort
Step 3. Get the nasal patches
They are special strips of paper to put on the nose of the snorer before going to bed; for some people they have proven effective. If the phenomenon starts to become a problem, buy them at the pharmacy and ask the "noisy" partner to wear them at night.
If sleep apnea is the cause of the disorder, these patches are not effective
Step 4. Lift the headboard off the bed
Raise it about 13-15 cm to reduce the noises emitted by the other person; if the bed frame is not adjustable, you can put pillows to support your partner's head.
Part 4 of 4: Seeking Medical Help
Step 1. Ask the snorer to take decongestants to reduce discomfort
Sometimes, congestion causes or worsens the disorder; in this case, it is recommended to take medications or decongestants sprays before sleeping. However, make sure that these are specific products for night use, as those that are used during the day may not be effective in combating this problem.
Step 2. Ask this person to see a doctor to quit smoking
If they are a smoker, encourage them to find a way to quit by asking a doctor for help. in addition to aggravating this specific disorder, smoking causes numerous other health problems.
Your doctor may recommend products, such as chewing gum or nicotine patches, to gradually reduce the need for tobacco. they can also advise you to contact an online or local support group that is specifically dedicated to this issue
Step 3. Ask the patient to see the doctor to rule out other underlying conditions
Snoring can be caused by some disease, such as sleep apnea; if the problem is chronic, a medical check-up is important to rule out or diagnose any disorders.
- Your doctor may order an x-ray or other imaging tests to check for airway problems.
- They may also recommend a sleep study, which can be conducted by the partner at home to detect any sleep problems. alternatively, the patient can also spend a night in the hospital, where he is observed while he sleeps.
Step 4. Review the different options with the snorer
If you are diagnosed with a specific disease, therapies can also help reduce this phenomenon. Obviously, treatments depend on the type of disorder, but often involve the need to wear a mask at night to support breathing. If the patient suffers from any pathology involving the throat or airways, corrective surgery can be proceeded - albeit rarely -.
