Being able to sleep next to someone who snores can be a real challenge. Fortunately, there are steps you can take to help you and your partner sleep better. By reading the article you will learn how to isolate yourself from the noise emitted by the person who snores and you will be able to help them snore less.
Steps
Method 1 of 2: Take Steps That Will Help You Sleep Better
Step 1. Use ear plugs
The quickest and easiest way to sleep better next to a snoring partner is to buy a pair of earplugs. When buying, make sure the model you choose is suitable for the shape of your ears.
- Earplugs are normally available in every pharmacy and drugstore, but also in sporting goods stores.
- Getting used to wearing earplugs while you sleep may take time.
- Most earplugs are made of soft moldable foam that can be inserted into the ear canal.
Step 2. Purchase a white noise generator
White noise generators emit a continuous tone that helps cover up disturbing sounds. Once turned on, the snoring of the person next to you probably won't bother you that much anymore.
- Some white noise generators are limited to producing what is considered the white noise par excellence, which is the sound of an electrical noise emitted by an electronic device, such as a radio or television, when it receives no signal.
- Other white noise generators also produce various relaxing natural sounds, such as that of crashing sea waves or falling raindrops.
- The sounds emitted by the white noise generators can be heard either through external speakers or by using earphones.
- Adjust the volume trying to find the most appropriate intensity. The sound should be loud enough to block out other noises, but not loud enough to keep you from falling asleep.
- For a cheaper alternative, you can use a fan or similar device to emit a slight white noise in the room.
Step 3. Let your partner know that you snore
Many times people who snore are unaware of this. Make sure the person sleeping next to you knows that they snore and work together to find the best solution for both of you.
- As difficult as it can be to sleep next to someone who snores, learn not to take it personally. Remember that snoring does not mean you have a defect.
- There are some methods that can reduce the intensity of snoring. Do some research and learn more to help improve your sleep.
Step 4. Sleep in another room
While this is often not a desirable solution, if you just can't sleep next to your snoring partner, you may want to sleep apart. The distance that will separate you will allow you to improve the quality of your sleep.
- Make sure there is enough distance between them to stop hearing your partner's snoring and that the room you choose is quiet enough for you to sleep peacefully.
- While it may seem otherwise, sleeping separately will not negatively affect your relationship. Remember that you are simply trying to improve the quality of your sleep.
- It is not unusual for many couples to sleep apart. Current estimates state that around 25% of couples sleep separately.
- While often an undesirable solution, sleeping apart is a choice that can even help improve your relationship. By sleeping away from each other you will be able to sleep more soundly and consequently increase your mutual appreciation.
Method 2 of 2: Helping Your Partner Stop Snoring
Step 1. Advise your partner to sleep on their side or on their stomach
Sleeping on your back increases your chances of snoring. The cause is attributable to the greater amount of weight on the respiratory system and neck.
Some people suggest that the snorer sleeps with something uncomfortable, for example a tennis ball, sewn into the back of the shirt. Such a precaution will prevent him from being able to sleep on his back forcing him to change his position
Step 2. Advise him to lose weight
Overweight is a common cause of snoring. Unnecessary weight places a strain on the neck and lungs, blocking or oppressing the flow of air during sleep.
- Not all overweight people tend to snore, but the chances of it happening are pretty high.
- Excess body fat increases the chances of suffering from sleep apnea.
- Changing some aspects of your lifestyle, for example choosing to lose weight or to quit smoking, is often a great starting point for being able to stop snoring.
- Advise your partner to contact their doctor to find out how they can manage to lose weight in a healthy and effective way.
Step 3. Advise him to use nasal patches
Thanks to their ability to improve the flow of air through the nose, nasal patches are an excellent remedy for snoring. Available in pharmacies and parapharmacies, they work by slightly opening the nostrils. Thanks to better airflow, snoring will be reduced.
- Getting to sleep while wearing nasal patches may not be easy at first. Regular use will make your partner get used to wearing them.
- Nasal patches do not improve sleep apnea in any way.
Step 4. Avoid alcohol and smoking
Drinking alcohol and smoking can damage the throat and respiratory system. If you want to prevent your partner from snoring, help him reduce or do without both.
- Alcohol causes the neck and tongue to relax, resulting in a blockage of airflow.
- Before going to sleep it is best not to take any type of alcohol to avoid snoring even more.
- Smoking damages the throat and respiratory system. By reducing the number of cigarettes smoked, your partner will also reduce the chances of snoring in bed.
Step 5. Advise your partner to consult their doctor
Remember that snoring means showing the symptom of another problem. Often the doctor will be able to determine the causes exactly. The following list will help you get an idea of the possible reasons:
- Nasal obstructions. They could be due to chronic congestion or sinus conformation, such as a deviated septum.
- Allergies not treated. Allergies can cause swelling of the tissues of the nose and throat and an overproduction of mucus, hindering the respiratory process in both cases.
- Obstructive sleep apnea. Sleep apnea is a medical condition that can be serious and must therefore be treated by a doctor. Obstructive sleep apnea causes the throat tissues to block airflow, dangerously obstructing the respiratory system.
Step 6. Consider resolving the problem through surgery
If none of the other solutions worked, ask your partner to discuss surgery with their doctor. Depending on your ailment, two different operations may be advisable:
- If the cause of the snoring is due to the palate, the doctor may suggest a palatal implant. This operation involves an injection of polyester filaments into the soft palate in order to harden it and prevent the disorder.
- Uvulo palatal pharyngeal plastic (or UPPP) may be recommended for those who have excess or dangling tissue in or around the throat. Removing or reducing these parts will eliminate the cause of snoring.
- To narrow the excess tissue in the throat, outpatient treatments with laser or special scalpels (for example radio or sound waves), less invasive than traditional surgery, can also be performed.
Advice
- Sometimes the person who snores may be able to reduce the intensity and frequency of their snoring.
- Ear muffs cannot eliminate the noise emitted by a snoring partner. Prefer regular earplugs.
