It’s not easy figuring out how to deal with a snoring partner. It can be tricky enough trying to fall asleep at night in a quiet room for some people. But when you factor in the person next to you sounding like they are sawing logs, it can feel downright impossible.
If you’re wondering what to do when your spouse snores, you’ve come to the right place. We’ll give you actionable tips on how to deal with snoring so you’ll feel like using your pillow for resting rather than smothering the person snoring next to you.
What Causes Snoring?
Sleeping with someone who snores can be aggravating. It helps to know, though, that they aren’t doing this to keep you awake. They don’t even know that they’re doing it.
By figuring out what could be causing the noise, you might be able to find a solution that will cut down on someone snoring.
Here are some of the possible reasons your partner is snoring:
- A medical condition such as obstructive sleep apnea.
- Their sleep position.
- Sleep deprivation.
- Obesity or being overweight.
- Overindulging on alcohol.
- Nasal obstructions such as congestion or a deviated septum.
What Can You Do About Snoring?
If you’re sharing a bed with a snorer, you know it presents a real problem for your sleep quality. You can try to figure out how to ignore snoring, but that’s difficult to do. The constant noise as you try to drift off can be too loud or irritating to ignore.
If you’re trying to get quality sleep despite the snoring, make sure your bed and bedding are comfortable. Consider getting bed cooling sheets and a neck support pillow. You’ll want your bed to be as conducive to sleep as possible.
You can try wearing earplugs while you sleep, but that can be a hazard if any carbon monoxide or smoke alarms go off in the middle of the night. You could try wearing bulky noise-cancelling headphones just until you feel super drowsy and then remove them. But that would require you to be a back sleeper because they’d be in the way if you sleep on your side.
Another solution could be using a white noise machine, like a fan. But that will only work with lighter snoring.
It’s best to find a solution rather than trying to ignore the noise. Sleeping with snoring can lead to all sorts of problems for both you and your partner. You both run the risk of sleep deprivation.
Sleep deprivation puts you at risk for problems such as the possibility of having a car accident because you’re driving while drowsy and having behavioural issues such as aggression. You can also feel constantly sleepy, angry, or easily irritated, or you could have trouble concentrating. It can also make you more apt to be depressed and put you in a higher risk category for serious medical issues like heart problems, high blood pressure, and stroke.
Rather than face all those issues, it makes more sense to search for a solution to reduce snoring.
Make Some Lifestyle Changes
Small lifestyle changes can make a huge difference in the amount of snoring a person does. Three of the biggest lifestyle changes you can make include:
- Trying to lose weight: Even a weight loss of 10 percent in those who are overweight can improve snoring for some people. More significant weight loss may be able to eliminate snoring. You can lose weight through a combination of exercise and cutting back on calories.
- Sleeping on your side instead of your back: Back sleeping is the worst position for promoting snoring. Your airway is more likely to collapse in this position, causing the snoring. To encourage side sleeping, you can put a tennis ball behind your back while positioned on your side. If you try to roll onto your back, you’ll land on the tennis ball, which will be uncomfortable.
- Cutting back on alcohol: Alcohol can make snoring way worse. Getting your partner to cut back on their drinking may help lessen the severity of the snoring.
Solving the Problem Through Other Methods
If you can convince your spouse to go to the doctor for a sleep apnea evaluation, it could help you both sleep better. The doctor might prescribe a sleep apnea machine, which should get your partner to stop snoring.
Another device your partner may be given is a mandibular advancement device. It’s a mouthpiece custom-fitted for each person. It works by pulling the lower jaw forward, which opens the airway more.
Some people opt for an anti-snore chin strap that works by making sure your mouth stays closed while you are sleeping.
Cut the Sounds to Get Better Sleep
If you’re tired of listening to the obnoxious snoring sounds next to you while you’re trying to sleep, there is a lot you can do about it. Make some effort to pinpoint the reason for the snoring and eliminate it. You’ll be enjoying peaceful nights of sleep before you know it.