I cannot stress the significance of quality sleep enough. Your body’s overall well-being depends on it, and it sets the stage for a perfect and productive next day.
While things about your sleep environment, such as your bedroom temperature and the freshness of your bed linens, are all in your hands, there is one thing you have no control over the noise of your partner’s snoring.
If the racket of your partner snoring just won’t let you enjoy peaceful sleep, this article is for you.
We will look at some tips that can help you reclaim your quiet nights and sleep through your partner’s heroic snoring. Heroic snoring refers to snoring so loud that you can hear it through walls.
1) Ignore the sound of snoring
I know this is one of those things that are easier said than done, but the mind, being the powerful tool it is, can help you downplay the sound of your partner’s snoring and focus on other things.
Training yourself to tune out the snoring sound is no easy task, but you can achieve it in time and eventually manage to fall asleep and stay asleep throughout the night.
Some of the strategies you can try to distract yourself include;
- listen to a guided meditation or mindfulness meditation
- listen to a podcast
2) Listen to music or white noise
Listening to calming music can be a genius way to distract yourself from the sound of your partner’s snoring. Investing in a white noise machine can also help you sleep. This machine generates a constant and steady soothing noise that can lull you to sleep. Some of these white noise machines have various options, including the sound of rainfall or ocean waves, so you can choose which soothing sounds suit you best.
You can also download a white noise or mediation app on your smartphone and let it soothe you to sleep if you’d instead not buy the machine.
3) Invest in a good set of earplugs or noise-canceling headphones
Wearing earplugs is the easiest and most efficient way to eliminate the sound of your partner’s heroic snoring.
You can choose the kind of earplugs that suit you best depending on your needs and the intensity of the snoring.
The soft foam earplugs are inexpensive and are available at the drugstore. They are ideal if your partner’s snoring is mild. If you are dealing with heroic snoring, you may want to buy some heavy-duty silicone noise-reducing earplugs designed for people spending time in very loud environments such as heavy metal concerts, airport runways, etc.
Noise-canceling headphones also do the trick, especially if inserting earplugs into your ears doesn’t sound very appealing.
4) Change Your Pillows
Some people snore due to nasal passages congestion caused by allergies. Pillows, unlike bedsheets, aren’t washed or changed as often and can collect dust and hold allergens. Cleaning your pillows often or changing them every six months can help ease your partner’s snoring.
You can also ensure your partner uses nasal strips or takes a nasal decongestant before bed to help alleviate the allergies, more so if they are seasonal.
5) Roll Your Partner Over
Your partner’s sleep position can sometimes be the cause of their snoring. If they sleep on their back, then the tongue can relax and collapse to the wall of the throat, partially blocking the airway, causing snoring. Roll your partner over to the side and place a pillow behind their back to help reinforce side sleeping.
Another strategy you can try is sewing a tennis ball in the back of your partner’s sleep shirt to discourage rolling onto the back. Your partner won’t like it much, but it sure will go a long way in reducing the snoring.
6) Change the Angle
If nasal passage blockage is the reason behind your partner’s snoring, try elevating the head of your bed by about four inches using blocks or wedges beneath the front supports. Having your bed partner sleep on a thicker pillow to raise their head a little more can also achieve the same effect.
7) Ensure your partner avoids alcohol and sedatives before bedtime
Alcohol and some types of medication can have sedative effects, which can cause the throat and tongue tissues to relax too much and collapse on the back of the throat, partially blocking the airways and causing snoring.
8) Help your partner maintain a healthy weight
Obesity is one of the top triggers for snoring. It’s a double-edged sword – snoring can cause you to gain weight, and being overweight can cause snoring. If your partner is obese, help them shed excess weight by eating healthy, taking walks together, etc.
9) Get your partner to a doctor
Sleep apnea is an acute sleep condition that requires medical intervention. If your partner’s snoring comes accompanied by paused breathing, it could be a sign of sleep apnea. Make a recording on your smartphone to help aid the doctor make a proper diagnosis.
10) Advice your partner to get an anti-snoring device
If your partner has tried everything from losing weight to avoiding alcohol, but nothing seems to be working, accompany them to your family dentist. The dentist may recommend using an anti-snoring device to help keep the tongue in place, so it doesn’t block the airways and reduce the snoring. There also are different devices for advancing the lower jaw forward to widen the air space and reduce vibration of throat tissues.
Snoring can be a nuisance, but more than that, it can be a sign of obstructive sleep apnea, a severe condition that requires medical attention.
If left untreated, sleep apnea can increase the risk of your partner suffering a stroke, high blood pressure, and heart disease. It can also leave them feeling groggy and tired the next day, which can cause crankiness and inefficiency at work. It can also strain your relationship – it interferes with your sleep quantity and quality, sometimes forcing you to move to the spare bedroom or couch. I hope the above pointers help you reclaim your restful nights next to your snoring partner.