Do you find that you are often deprived of sleep as a result of your partner's habit of snoring? Is it the kind of gentle snoring that you just can't ignore, or is it the kind of window-rattling snoring that nobody would keep anyone awake?
Snoring affects roughly a quarter of individuals on a consistent basis, and over half of all adults are occasional snorers. If a person normally needs complete quiet in order to have a good night's sleep, then it follows that there are a lot of individuals who are going to have to figure out how to cope with the noise and learn how to sleep when someone is snoring.
The good news for persons who snore is that there is a significant amount of assistance accessible to them, provided that they are prepared to accept assistance. But what about you, the one who has to put up with their nighttime rumbling while still making an effort to get some sleep?
Let's have a look at some useful pointers that will assist you in sleeping through the noise while you wait for your spouse to hopefully discover a solution to the problem. I'll also explain why it's crucial to urge your spouse to confront it rather than ignore it. I'll start with the first portion of that sentence.
Alter the position in which they are sleeping.
When lying on their back, some individuals snore more than when lying on their side or stomach, while others snore less when lying on their back. Ask your partner to keep this in mind, even just at the beginning of the evening.
If they turn onto their back later in the night, try to gently roll them back onto their side if they were previously sleeping on their side.
Sewing a tennis ball into the back of someone's pajamas or T-shirt is an odd prank that may be done. This will make it difficult for them to sleep on their back, which will encourage them to sleep in a posture that prevents them from snoring.
Recently, I've noticed several magnetic devices marketed online that can be attached to either the front or the back of a garment like a t-shirt or a pajama top. There are anti-snoring belts available, and some of them contain bumps on one side. Both of them are geared at accomplishing the same goal as the tennis ball trick; the only difference is that rather than using a needle and thread, you will be required to pay for these items.
Experimenting with pillows of varying heights may be beneficial for someone who exclusively sleeps on their back. There are other anti-snoring pillows that can be purchased separately, which are designed to maintain the head and airways in a more favorable posture when sleeping.
Snoring or sleep apnea? Which one do you have?
Your spouse may not realize that their snoring is keeping them awake, and it's possible that this is the case. Snoring is often misdiagnosed as obstructive sleep apnea, although many individuals really suffer from this more serious condition.
Sleep apnea is a sleep problem that may have severe effects on a person's health. Therefore, it is essential that you strongly urge your spouse to see a medical professional if they exhibit any of the following symptoms:
- They do not always continue breathing when they are asleep.
- The snoring was really loud and frequent.
- When sleeping, choking, or gasping for air.
- Experiencing bouts of midday fatigue on a regular basis.
- Having a hard time sleeping through the night.
It is possible to cure sleep apnea, which should assist with the person's snoring and should also help you sleep better. Recording your partner's snoring so they can hear it for themselves may be helpful if they refuse to believe that they snore excessively or that it is deafening.
Give them your support so that they may have a healthy lifestyle.
Snoring may be intensified or more likely to occur depending on a number of events, many of which might be considered risk factors.
A key contributor is being overweight; research shows that obese persons have a threefold increased risk of snoring.
In addition, studies have suggested that the following are other potential causes of snoring:
- Smoking. (Learn How To Quit Smoking)
- Consuming alcoholic beverages. (Learn How To Beat Alcohol Cravings)
- Utilization of sleep aids or other sedatives on a consistent basis.
- Congestion of the nasal passages as a result of a cold, sinus infection, sickness, or allergies.
- Narcotics.
Talk to your spouse about the impact any of these factors might be having on their snoring and how well they sleep if any of them apply to them. Also, if kids have allergies, such as those to dust mites, hay fever, or animals, you should make an effort to keep the allergens out of the bedroom.
Conversation with a person who refuses to seek assistance
Since I initially published this post, a number of readers have remarked in the comments section below that it has been difficult for them to communicate with their spouses about their snoring.
To me, it's helpful to bear in mind that they presumably know and have known for years that it's an issue that disturbs people and that they've probably known this for quite some time. Perhaps they are aware that it is brought on by factors such as alcohol use or excess weight, for example, and this is making them feel even worse.
You may discover that they are more open to attempting to address the issue if you approach it from the perspective of wanting to assist rather than putting them on the defensive with comments. Telling someone that you are concerned about their future health may elicit a more favorable reaction from them than telling them that their snoring is terrible or asking them why they drink so much alcohol when they are aware that it causes them to snore, etc.
If you are still having trouble communicating with them, you might seek the guidance of a member of your immediate family or a trusted friend. Sometimes hearing someone else's perspective on how to approach them might open your eyes to possibilities you hadn't thought about before.
Even while I realize it might be upsetting to have to deal with someone who refuses to take responsibility for your missed sleep, please make an effort to maintain your composure.
You should turn in first, or you might sleep in different bedrooms.
It may be good to go to bed earlier if you have a pattern of remaining asleep after you have finally drifted off to sleep. In this manner, you will have the opportunity to unwind and get some sleep in peace and quiet before the snoring starts.
You might also try sleeping in different beds on the nights that are particularly difficult or on days when you have something really essential to accomplish.
A survey conducted in 2005 by a prominent organization found that one in every four married couples in the United States sleeps in beds or bedrooms that are separate from one another. When my girlfriend and I have both needed to obtain a sufficient amount of sleep, there have been numerous occasions in which we have slept in different bedrooms. Once you get accustomed to it, sleeping apart from your lover is not as difficult as you would think.
Put a stop to the commotion.
If you have tried everything else and are still unable to get some sleep, you may give shutting out as much noise as you can a shot. The following are some strategies that may be used to lessen the amount of ambient noise experienced when sleeping:
- While you're in bed, put on some headphones and listen to some Quran recitation. You will sleep comfortably while listening to this beautiful Quran recitation.
- Make sure the earplugs you use have a high noise reduction rating; the NRR score should be 33 or very near to that. Here are the best earplugs for sleeping with a snorer.
- If you want to shut out even more sound, try using headphones that cancel out sounds.
If your spouse has a really loud snoring habit, you may only be able to lessen the amount of noise you hear to a level that is more bearable rather than fully eliminate it, at least not until they find an effective solution to the problem. Therefore, it is essential to ensure that your expectations are realistic before making an investment in possibly pricey headphones.
In my experience, using earplugs may significantly reduce the amount of sound that reaches your ears, but there is a chance that you will still be able to hear some of the ambient noise.
Request that they test out a gadget designed to stop snoring.
A while back, I presented a close friend of mine who has a very loud snore with three distinct anti-snoring gadgets for her to test out. The first accomplished nothing, the second was of some assistance, and the third was quite successful in its task.
After that, he discussed the possibility of having a specialized device fabricated with his dentist. This solution was well enough, according to him, that his snoring had ceased, and his partner was once again able to obtain a good night's rest.
There is a wide variety of equipment available, the main categories of which are as follows:
- Tongue stabilizing devices.
- Devices that advance the position of the mandible, such as a mouth guard.
- Shields for the vestibular system
- Straps for the chin.
- Nasal strips and plugs are available.
Depending on where you live and the kind of healthcare that you have access to, you may be able to get some of them on prescription from a doctor or a dentist. If not, it is well worth your time to investigate whether or not they are sold over the counter or online.
Conclusion on "How to sleep when someone is snoring?"
If the person who is snoring is sleeping in a different room, but you are still able to hear them, then there are other strategies that you may use to drown out the sound of their breathing.
Do you know what factors contribute to your partner's mild or severe bouts of snoring? How do you deal with the situation? Please share your opinions by writing a comment in the section below.
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