Quick Tips To Sleep With Someone Who Snores

It can a be a challenging task to sleep with a snoring partner as it may frequently disrupt your sleep and reduce sleep quality as well thus making you feel tired the following day. Snoring is a common issue and it may occur when air fails to flow smoothly via the nose or mouth. Many people snore at some point of time in their lives that may include young children and even babies.

And, therefore, mild or infrequent snoring may not pose health concerns but regular snoring can heighten the risks of some health issues such as heart attack. Loud and vibrating snore often is a sign of sleep apnea-a situation that may pause breathing during sleep. It is essential to consult your healthcare provider in such situation. Today we will discuss the effective tips that will help you sleep with someone who snores:

Block Sound: You may opt to use foam earplugs or noise-cancelling headphones to stop the sound from disturbing your sleep.  

Mask Snoring Sound With White Noise Machine: It can be an effective way to help you sleep peacefully. A white noise machine can create a consistent noise that you will find much soothing than snores. The white noise machines provide several options and you may select sound of ocean waves or sounds of rain. If you are not keen to spend money on white noise machine, you may download a white noise or meditation app and play them while sleeping. 

Change Sleeping Position: You may politely request politely to your partner to sleep on their side. According to a healthline report, sleeping in the supine position or lying on back tend to aggravate snoring issue. You may try a head-positioning pillow, popularly known as anti-snoring pillow that can help adequately align the user’s neck thus making them less likely to snore, according to a healthline report.

Address Root Cause: You may suggest your partner to introduce lifestyle changes that may include elevating the head of bed, shedding extra weight, avoiding consumption of alcohol or sedatives before going to bed, and curing nasal congestion with the help of nasal strips.  

Create Sleep-Friendly Environment: It may also help to some extent if you create a sleep-friendly atmosphere by ensuring that the room is dark and quiet. A conducive sleep atmosphere helps you sleep faster and make you less sensitive to snoring sounds.  

Practice Breathing Exercises: You may ask your partner to practice some breathing exercise that can alleviate the issue. Breathing and throat exercises such as myofunctional therapy can bring down snoring as it helps in strengthen tongue, throat and palate muscles that can keep airways open. Regular exercise and practice for 10 to 30 minutes for 3 minutes will help in producing results.

These exercise emphasise on nasal breathing and toning of muscles and can improve airflow by reducing vibrations that can cause snoring. However, the above methods can never be replacement for medical intervention for sleep apnea.  

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.