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Are you struggling to get some shut-eye because of your partner’s snores? You’ve tried so hard but every snore is deafening and pierces through your ears. An annual report by Mute Snoring found that 37% of people reported experiencing sleep difficulties because of their or their partner’s snoring. If you want to know how to sleep with someone who snores, keep reading!
Why Does My Partner Snore?
So, if you wonder why your partner snores, you may want to take these lifestyle factors into account. See if it is something that your partner can work on changing.
Why Is My Partner Snoring So Loud?
Did you know that roughly 57% of the global population is affected by snoring?
The two prime factors that lead to snoring are:
- Structural Factors
Any physical change in the body leads to snoring. For example, sudden excessive weight gain around the neck, thyroid, change in nose or palate shape, etc., leads to irregular airflow, resulting in snoring at night.
- Temporary Factors
If your partner has changed their lifestyle, like using sedatives, drinking alcohol, smoking, drinking, etc., it leads to swelling of the tonsils and airways. So, if snoring is due to any of these temporary factors, removing it can return the peaceful sleep.
6 Ways To Sleep With A Snoring Partner
Getting enough sleep when your partner is snoring loudly is quite a difficult task. In fact, it is so difficult that it can result in partners divorcing. In America, snoring is the third leading cause of divorce.
But if you don’t want to end up in a divorce, what can you do instead? Below are 6 ways that you can try, to make your sleep better next to a partner that snores.
1. Evaluate their sleep and snoring
The first thing to do is to evaluate the sleep and snoring. You can do so by downloading a sleep tracker. ShutEye® is one of the best sleep trackers to examine sleep and get a full detailed report of how well you slept. After each night, you can gain access to things like snore time, average snore volume levels, max snoring volume level and much more.
You can even do a sleep study to see if you are at risk of any health conditions!
2. Distract yourself
The best but the hardest way is to ignore the funny sounds of snoring. Though easier said than done, it is not impossible. You can divert the mind and attention to downplay the funny, loud voices.
A few strategies to distract your mind is by:
- Listening to the podcast and guided mindfulness tones
- Doing meditation
- Use a sleep sound to drown out background noises
Eventually, your mind becomes tuned to ignore the voice and fall asleep.
3. Listen to White Noise to avoid snoring sounds
Listening to white noise can drown out snoring noise and lull everyone to sleep. So, you won’t have to listen to the disturbing snores of the person lying next to you, which would lead to a relaxed state of mind. What can be a better bet to make?
In the ShutEye App®, you can opt for sounds like:
- Chirping of birds
- Ocean waves
- Waterfall
- Rain
- Thunderstorms and many more.
An app is a great alternative if you don’t wish to buy a white noise machine. White noise machines can be troublesome to bring around and it may set you back quite a bit for a high-quality one.
4. Having your partner change their sleep position
Sometimes all that it takes to stop the loud wheezing is changing the position. Research bears out that changing position stops snoring for some time. Sleeping on your back can increase snoring as compared to other positions. So, try nudging them or elbowing them to sleep on their sides next time!
Apart from that, you can also try other options like:
- Buying a snore-reducing trainer. It is a padded belt that makes it difficult for the wearer to sleep on the back. As a result, the person rolled over the side.
- You can also slip a tennis ball or a soft ball underneath the person’s back, making them change their position.
- Placing an anti-snoring pillow below the other person’s head. This reduces snoring by opening the airways.
5. Go to sleep first
If you are the type of person, who stays asleep once you drift off, the best solution is to sleep before the other person sleeps and the snores start to disturb you.
6. Wear headphones or earplugs
Another most tried way to muffle or lessen the sawing wood of your partner is to buy yourself noise-reducing or noise-canceling headphones or earplugs and make your nights pleasant.
How Does Sleeping With a Snorer Negatively Impact Your Health?
Now that you are up with how to sleep with someone who snores, let’s find out how sleeping with snorers impact your health.
Sleepless nights ultimately lead to resentment and negatively impact your health. In fact, a night with less than 6 hours of sleep leads to obesity, and less than 5 hours leads to an increase in mortality risk by 15%.
Moreover, it can lead to:
- High blood pressure
- Heart disease
- Diabetes
- Memory loss
- Bad mood
How to Stop Someone From Snoring Without Disturbing His Sleep?
Till now, you have become well abreast of the different ways to stop someone from snoring. But if you want to stop them from making earthshaking voices without waking them up, here are a few more strategies to try:
- Turn on the humidifier in the room to maintain optimal moisture, and promote better sleep. It leads to reduced nasal congestion and opened nostrils.
- Place an additional pillow under the head of the next person.
Final Wrap-Up
Snatching forty winks around a person who snores has never been easy. Therefore, it is better to opt for strategies that minimize snoring. From turning a humidifier on to ease them to putting earplugs, there are vast options to choose between.
However, the best of all is to monitor the sleep cycle via ShutEye® and consult the partner to come up with some potential solutions.
