How to sleep when someone is snoring? The post gives eight tips and tricks. First, you should never focus on the sound of snoring, wear ear plugs, change your partner’s position, and more.
Even though it is already annoying to have trouble falling asleep for no apparent reason, it is worse when it is caused by an outside factor: noise. The process of getting your partner to stop snoring is much more challenging than asking your neighbors to turn the music down.
You might initially be tempted to simply give someone an elbow in the sides, but as you can imagine, this is not the best course of action. But there are solutions to this problem. Here they are.
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Never Focus On The Sound Of Snoring
It is true that this may be simpler said than done. However, on occasion, you can use your mind’s power to your advantage and teach yourself to ignore or minimize your partner’s snoring.
You can try a few different methods to divert your attention, including:
- meditate
- listen to a podcast
- listen to a guided meditation or mindfulness meditation
Eventually, you might be able to teach yourself to tune out the sound of snoring, at least enough so that you can go to sleep (and stay asleep).
Try To Wear Ear Plugs
Use earplugs in your own ears to block out or muffle the sound of your partner sawing wood next to you. This is one of the simplest and quickest solutions.
Fortunately, you have a wide range of options depending on your requirements (and how loud your snoring is).
Choose the reasonably priced soft foam earplugs that are available at the pharmacy. Additionally, silicone noise-canceling earplugs are available for purchase and are intended to be worn by people who spend time in extremely noisy environments (consider: rock concerts or airport runways).
Put on your noise-canceling headphones if you prefer not to feel like something is being inserted into your ear.
Let’s Change Your Partner’s Position
Some individuals find that snoring is exacerbated when they sleep in the supine position, or on their backs. This is supported by research.
Although elbowing your snoring partner in the ribs to get them to roll over onto their stomachs and (hopefully) stop snoring has become a cliché, sometimes simply changing positions is all that is necessary.
One treatment option for snorers is positional therapy (PT), which is intended to prevent them from lying on their backs. You can choose from a variety of options.
- trainer for snoring prevention. Picture yourself sleeping in a padded weight belt. The trainer’s basic idea is as stated above. It prevents the wearer from sleeping on their back, forcing them to turn over to their side instead, where they may be less likely to snore.
- A tennis ball. Slip a tennis ball (or any other smooth object) beneath your partner’s back in the middle of the night when you’re eager to try anything. This will prevent them from lying on their back.
- a pillow to support the head. The user’s neck is correctly aligned with the aid of a head-positioning pillow, also known as an anti-snore pillow, which reduces the likelihood that they will snore. Depending on how desperate you are to get a good night’s sleep again, you can either order one online or pick one up at a nearby store. A 2015 studyTrusted Source suggests your partner might get a better night’s sleep using one, too.
Listen To A White Noise Machine
On the market, there are a wide variety of white noise generators. Even when we are asleep, our hearing is still active, so even the tiniest sound or movement, let alone snoring noises, is likely to wake you up.
The idea is that you will be less likely to pay attention to anything going on around you if a soft static sound is played in the room.
The only issue is that you have to teach yourself to sleep through noise, which isn’t always simple. Furthermore, the fact that your partner must also endure the noise may not be something they appreciate.
Although they might be the solution, these devices are much more expensive than foam earplugs, so trying them out can be expensive.
It might be worth trying something similar first before jumping in since there are apps on your phone that can play white noise.
Attempt To Distract Your Ears
You can divert your ears to other sounds if the low hum or shhhh of white noise is ineffective for you.
You might be able to drown out your partner’s snores by playing natural sounds like a stream trickling water or waves crashing on a beach.
There are many sleep apps on the market, and listening to classical music or a steady drumbeat, for example, sometimes helps.
How About Sleeping In Another Room
It may occasionally be necessary to make fairly drastic decisions.
The only way to ensure that you get a good night’s sleep is to get out of the room and sleep somewhere else entirely.
Sadly, not everyone is able to do this if there isn’t a spare room available, a comfortable couch to hide out in, or if you’re in a loving relationship.
Even though it isn’t a great long-term solution, it is something to consider doing occasionally.
Reduce Your Partner’s Snoring
Put the snorer to sleep on their stomach or side. The snoring can occasionally be minimized by changing sleeping positions. An increase in snoring may result from the snorer sleeping on their back. To avoid this, suggest they sleep on their stomach or side. They might be able to stop snoring with just this one easy change.
Encourage the snorer to abstain from alcohol before bed. Alcohol can relax the muscles in the throat, causing snoring or making it worse. This is especially true when consumed in excess. Ask the snorer nicely to refrain from drinking before bed, especially if you have a commitment in the morning. They’ll gladly stop to help you rest if you approach them gently.
Encourage the snorer to limit their alcohol intake before bed, such as having one small drink rather than three.
Use nasal strips to try covering a snorer’s nose with these paper strips before bed to lessen snoring. Grab some at your neighborhood pharmacy and try this minimally invasive technique.
Nasal strips will not be effective if sleep apnea is the cause of snoring.
Your bed’s head should be raised. One way to lessen snoring is to raise your bed’s head by just four inches. Consider raising the head of an adjustable bed frame or attempting to raise the snorer’s head with additional pillows.
Seek Medical Help
Decongestants should be used by the snorer to stop snoring. Have your snorer use a decongestant spray or medication before bed because stuffy noses can contribute to or exacerbate snoring. Don’t forget to purchase nighttime-only sprays, as daytime sprays may not be as effective at reducing snoring.
Promote the snorer’s consultation with a physician about quitting smoking. Snoring is one of the health issues smoking has been linked to, as is a number of other issues. For their health — and your sleep schedule — ask the snorer to consider quitting smoking!
To help your partner quit smoking gradually, a doctor might advise nicotine gum or a nicotine patch. To assist the person in quitting, they might also suggest local or online support groups.
A doctor should be consulted to rule out any underlying conditions in the snorer. An underlying medical condition like sleep apnea may be the root cause of a chronic snorer’s loud nighttime breathing, which you may be dealing with. To identify or diagnose underlying issues, consult your physician.
To check for issues with the airway, the doctor may order X-rays or other scans.
A sleep study might be recommended by a doctor. Your partner can do this at home by informing you of any sleep problems. The snorer might also spend the night in the hospital so that the doctors can watch them sleep.
Together with the snorer, discuss treatment options. Treatment for the condition for which the snorer has been diagnosed may lessen snoring. Depending on the condition, treatments might include using a sleep mask to facilitate breathing at night. If there is a problem with the snorer’s throat or airway, in rare cases surgery may be used to correct the issue
Conclusion
How to sleep when someone is snoring?
Getting a good night’s sleep can be difficult if you’ve ever attempted to do so in the same room as a snorer. By using some simple strategies, such as earplugs or headphones to drown out the noise, you can manage. Since the snorer doesn’t want to be the cause of your insomnia, you can contribute to making the snorer’s nighttime noise less loud if you still can’t sleep. There is assistance coming for all snorers and those who are snore victims!