Quality sleep is essential for maintaining overall well-being and setting the stage for a productive day ahead. While you can control various aspects of your sleep environment, such as bedroom temperature and clean bed linens, dealing with a partner’s snoring noise can be a challenge. If your partner’s heroic snoring (snoring so loud it can be heard through walls) is affecting your sleep, this article is for you. We will explore some tips to help you reclaim your peaceful nights and sleep through your partner’s snoring.
1) Train Your Mind to Ignore the Sound of Snoring
Although it’s easier said than done, training your mind to downplay your partner’s snoring and focus on other things can help you fall and stay asleep throughout the night. Some strategies to distract yourself include:
- Listening to guided meditation or mindfulness meditation
- Tuning in to a podcast
2) Listen to Music or White Noise
Calming music can help distract you from your partner’s snoring. Alternatively, investing in a white noise machine can generate a constant, soothing noise that lulls you to sleep. These machines often offer various sound options, such as rainfall or ocean waves, allowing you to choose the most suitable one. You can also download a white noise or meditation app on your smartphone as a more affordable option.
3) Use Earplugs or Noise-Canceling Headphones
Earplugs are a simple and efficient way to eliminate snoring noise. Soft foam earplugs are available at drugstores and suitable for mild snoring. For more intense snoring, consider heavy-duty silicone noise-reducing earplugs designed for loud environments. Noise-canceling headphones are another effective option if you prefer not to use earplugs.
4) Change Your Pillows Regularly
Allergies causing nasal passage congestion can lead to snoring. Since pillows can accumulate dust and allergens, cleaning or replacing them every six months can help alleviate your partner’s snoring. Encourage your partner to use nasal strips or take a nasal decongestant before bed, especially during allergy seasons.
5) Encourage Side Sleeping
A partner’s sleep position can contribute to snoring. If they sleep on their back, their tongue may relax and partially block their airway. Gently roll your partner onto their side and place a pillow behind their back to reinforce side sleeping. Sewing a tennis ball into the back of your partner’s sleep shirt can also discourage back sleeping and reduce snoring.
6) Adjust the Sleeping Angle
If nasal blockage is causing your partner’s snoring, try elevating the head of your bed by about four inches using blocks or wedges. Alternatively, have your partner sleep on a thicker pillow to achieve a similar effect.
7) Discourage Alcohol and Sedatives Before Bedtime
Alcohol and some medications can cause the throat and tongue tissues to relax too much, partially blocking the airways and leading to snoring. Encourage your partner to avoid alcohol and sedatives a few hours before bedtime to minimize snoring.
8) Support Your Partner in Maintaining a Healthy Weight
Obesity is a common trigger for snoring. Help your partner achieve and maintain a healthy weight through a balanced diet and regular exercise. Weight loss can alleviate snoring by reducing the pressure on the airways.
9) Consult a Doctor for Potential Sleep Apnea
If your partner’s snoring is accompanied by pauses in breathing, it may indicate sleep apnea, a serious condition that requires medical intervention. Record your partner’s snoring on your smartphone to assist the doctor in making a proper diagnosis.
10) Consider an Anti-Snoring Device
If your partner has tried various methods without success, they can use an anti-snoring device. These devices can help keep the tongue in place, preventing airway obstruction and reducing snoring. There are also devices designed to advance the lower jaw forward, widening the air space and reducing throat tissue vibration.
Snoring can be more than a nuisance; it can be a sign of obstructive sleep apnea, a severe condition that, if left untreated, increases the risk of stroke, high blood pressure, and heart disease. Sleep apnea can also affect your partner’s mood and productivity and strain your relationship by interfering with both partners’ sleep quality. We hope the tips provided in this article help you reclaim restful nights alongside your snoring partner.