Many couples have experienced the sleepless nights that come with a snoring partner. No matter how much you try to ignore the sound, you inevitably end up laying awake for hours, wondering how you’ll handle your day while exhausted.
If your partner’s snoring is keeping you awake, you don’t simply need to deal with it. First, your partner deserves to know that he or she is snoring and it is affecting your sleep quality.
It’s possible he/she doesn’t even know he/she has a problem. Find a good time to talk about the issue, preferably not in the middle of the night when your patience is strained due to hours of snoring.
Once you have had the conversation about the disruptive behavior, you can begin working on a solution together. Many couples have found relief through anti-snoring devices or lifestyle changes, while others have relied on earplugs and different sleeping arrangements.
If your partner is a snorer and it’s affecting your sleep quality, consider some of the following:
Snoring mouthpieces resemble what athletes wear during games to protect their teeth in the event of a collision but don't believe the myths. Snoring mouthpieces do their job by forcing your lower jaw forward while you are sleeping.
This opens up the back of the throat, which can often result in reduced or eliminated snoring. Helping your partner choose from anti snoring devices is key as the wrong fit can cause discomfort or pain.
You can purchase a mouthpiece in just about any drugstore or online, or you can have one custom fit by your dentist. If you are trying out mouthpieces, make sure you are aware of the return policy in case it does not work for your partner.
Can a simple pillow swap be the answer to your problems? Anti-snoring pillows may seem too good to be true, but they work for thousands of those who suffer from snoring.
Some pillows will automatically adjust the sleeper’s head position when it detects snoring while others simply provide the ideal head and neck placement to encourage an open airway. This is another area where you may need to try out a few pillows before you find one that works for your partner.
Some people only snore when they are sleeping on their backs. If this is the case with your partner, a simple position adjustment may be all they need for a relaxed night of sleep. Try to avoid jabbing them with an elbow or knee when you hear a snore.
Instead, gently wake them and ask them to roll onto their side. You might also want to make sure they have access to a body pillow to make side sleeping more comfortable.
Many snorers get worse as they gain weight. Though you may not want to tell your spouse he or she should go on a diet, you can begin cooking lighter meals, suggesting a walk in the morning, or making other tweaks to your schedules to encourage weight loss. Not only will this help reduce snoring, but it will also increase general health for both of you.
Some people snore due to a sleep disorder like sleep apnea or a physical issue like a deviated septum or chronic congestion. If you suspect your partner has a health issue, it’s always a good idea for them to visit a sleep doctor.
Sleep apnea and other issues could be life-threatening and need to be addressed. Make sure your partner knows you are suggesting a trip to the doctor not just because you’re annoyed by the snoring, but also because you care about their well-being.
If nothing is working to help your partner reduce snoring, you may want to switch the focus to yourself. White noise machines can sometimes be enough to block out the snoring and help you fall and stay asleep. There are several noise machines on the market, many of which offer numerous pleasant choices. Smartphones usually have a white noise setting as well that can be helpful.
Though it may not be your first choice, inserting earplugs before bed can sometimes block out the snoring and help you get a good night’s sleep. If you do consider earplugs, opt for high-quality plugs that fit securely and safely in the ear and won’t fall out in the middle of the night. You should also make sure you can still hear your alarm with the plugs in so that you don’t miss your wake-up call!
Sleeping next to a snoring partner does not have to lead to exhausted days and frustration. By implementing devices that can help your partner sleep or by trying out some ways to block out the sound, you can remain in the same bed with the one you love and still get your beauty sleep. Read more ideas and hacks on how to sleep with a snorer here.