Having a relationship and sharing a living space with someone has many perks. You can split the chores and the costs while having someone to talk to at the end of the day. But when it’s time to hit the sack and get some z’s, all you want is peace and quiet. The last thing you want to hear is loud snoring that never seems to end.
While snoring can definitely impact a person’s sleep quality, it can also disrupt their partner’s snoozing. This can lead to not-so-fun side effects like irritability, weight gain, and poor concentration.
Suffering through your partner’s snoring night after night will eventually take its toll and may even negatively impact your relationship. Luckily, there are remedies you and your sleeping partner can take. This article will review four of them.
1. Have Your Partner Get a Professional Evaluation
Sometimes snoring is relatively harmless and happens because of seasonal allergies or sleeping positions. However, snoring can be a sign of something more serious, such as sleep apnea.
With this condition, a person typically stops breathing while they’re asleep. Their airways become blocked several times during sleep, and they wake up to get the air they need. Most of the time, the person isn’t aware this is happening. Yet, they usually don’t feel rested.
A medical evaluation and sleep study can determine whether your partner needs treatment for sleep apnea. Continuous positive airway pressure therapy is one of the treatment options. CPAP therapy involves wearing a mask that’s connected to a breathing machine when sleeping.
The machine and mask help keep a person’s airways open, so they don’t stop breathing. That said, CPAP masks are not a “one size fits all” type of situation. Finding the best CPAP mask means considering several factors, like comfort and fit.
Some masks cover the entire face, while others work best for those with beards or who sleep on their sides. CPAP masks help reduce sleep apnea symptoms, including daytime fatigue and loud snoring.
2. Use Earplugs or Headphones
Sometimes the easiest way to deal with unwanted noise is to block it out. Earplugs are a convenient and inexpensive way to do that. Putting in earplugs before you fall asleep means you won’t have to listen to your partner’s snoring. You also won’t be woken by what sounds like a bullhorn next to you.
Earplugs come in a variety of styles and materials to accommodate different comfort and noise levels. One of the most common styles of earplugs you’ll find are soft foam plugs that go directly in your ears. These fit your ear’s unique shape and are best for blocking light to medium snoring sounds. Soft foam earplugs tend to be the most comfortable. However, they may not last as long, and you may need to keep several pairs on hand.
Silicone earplugs and noise-canceling headphones last longer and are better for blocking loud snoring sounds. Noise-canceling headphones are also a good choice if it feels uncomfortable to have plugs in your ears.
The downside is that headphones can be hard to wear if you doze on your side or stomach. But if you mostly sleep on your back and don’t toss and turn, headphones may provide the relief you’re after.
3. Try Sleeping in Different Rooms
If you have the space, you can avoid your partner’s snoring by sleeping in separate areas. Try using a guest bedroom or a comfortable sofa in a basement living or rec room. This strategy can save you from many sleepless nights. However, it does require good, open communication between you and your partner.
You don’t want your partner to assume you’re not sleeping in the same room because you’re upset with them. To avoid creating a rift in the relationship, talk openly about the snoring and how it’s disrupting your rest. About 45% of adults snore occasionally, and 25% will do it nearly every night. Separating yourself from the noise isn’t meant to push your partner away. It’s to give yourself some relief.
Couples that use the remedy of sleeping in separate rooms may find that they only do this periodically. For example, when the snoring happens or it becomes too disruptive. This way, partners can still maintain intimacy by sleeping in the same room.
4. Use Anti-Snore Pillows
When you have a cold or are stuffed up, you may have noticed it helps to keep your head elevated. You might have done this by propping up several pillows or sleeping in a recliner with a headrest. Keeping your head elevated and your neck aligned can reduce breathing problems from nasal constrictions and blockages. The same solution applies to snoring.
Anti-snore pillows reduce the chance that your partner will snore by keeping their neck aligned. Some anti-snore pillows also elevate the head, neck, and torso. These pillows properly position your partner’s neck whether they sleep on their back or side. Many have memory foam or a combination of memory foam and other supportive materials.
While you can find anti-snore pillows online or in most mass merchandise stores, there are some things to consider. Your partner will want to look at the shape, the amount of support, and whether the pillow is ergonomic. If your partner has allergies, they may also want a pillow with hypoallergenic materials. Those who experience night sweats or become too warm while sleeping can also find anti-snore pillows that reduce this discomfort.
Snoring Solutions That Work
Trying to sleep next to someone who snores might be next to impossible. The sounds can keep you awake, impacting the quality of rest and ability to function. Proven solutions like CPAP therapy and anti-snore pillows give you and your snoring partner some much-needed relief. You’ll both feel more refreshed and ready to tackle the day.