Did the loud rasps of your husband snores just wake you up? Then chirk up as you are not alone!
From funny whistling to window-shaking snores, snoring is quite a common issue experienced by 45 percent of us at some point in our life. Moreover, 25 percent of the people are permanent snorers, and your husband is one of them too.
Sleeping with snorers has never been easy. Although there is no way to completely stop snoring, there are multiple things you can try to tackle your husband’s snores and snatch some peaceful catnaps when sleeping next to your snoring spouse!
Is My Husband’s Snoring a Signal of Some Underlying Problem?
The nightly habit of heavy snoring is not an issue as long as it is not associated with a more severe problem- obstructive sleep apnea.
Yes, almost 75 to 95% of OSA sufferers experience snoring. Therefore, it is better to evaluate your husband’s snores first.
An easy way out is to download a sleep tracker like ShutEye, which will analyze your husband’s sleep at night, and generate a detailed report about sleep quality, along with a recording. Moreover, its AI algorithm examines the report, too, thus asking you to “see a doctor” if needed!
Husband snores: an issue on both sides
Snoring can significantly impact the quality of sleep, leading to sleep deprivation for both the snorer and their partner. When one’s partner snores loudly, it can be challenging to fall asleep and stay asleep through the night. A study in 2003 showed hearing loss in partners of snorers over time.
Another result of snoring is a disrupted and fragmented sleep pattern, preventing individuals from achieving a good night’s sleep. This constant interruption can lead to daytime fatigue and reduced alertness.
Moreover, the snorer’s health may also be affected, as chronic snoring is often associated with sleep apnea, a condition that poses serious health risks. In some cases, couples resort to sleeping in different rooms to address this issue, but it’s essential to consider seeking medical advice and exploring solutions to improve sleep quality and overall well-being.
Does husband snores affect your relationship?
The effects of snoring extend beyond the realm of physical health; they can also strain the emotional bonds within a relationship. When one partner’s snoring consistently disrupts the other’s sleep, it can lead to frustration, resentment, and even arguments. Sleep-deprived individuals may become more irritable and less patient, which can negatively impact communication and intimacy in a relationship.
In fact, snoring is one of the leading causes of divorce worldwide. In Finland, one in three partners of snorers reported unhappy relationships due to loud snoring.
This is why, it’s crucial for couples to address snoring as a shared concern rather than solely the snorer’s issue. Seeking solutions together, such as consulting a healthcare professional or exploring lifestyle changes, can not only improve sleep but also strengthen the bond between partners.
How to Sleep When Husband Snores? 7 Things to Try Out!
The struggle to sleep with the cranks and crankles of a snoring spouse is real. Research showed that partners of snorers wake up nearly 21 times an hour due to the loud sounds! Treatment for snoring can bring many benefits, not just for the snorer but also for their bed partners.
However, before consulting a specialist, we recommend trying out the following strategies that may help you and your snoring partner enjoy better sleep.
1. Don’t Let Your Partner Sleep on Their Back
One of the easiest and most effective ways to instantly stop your partner’s snoring is not to let them sleep on their back.
Although sleeping on your back is the ideal sleep position, it’s the opposite in case of snoring and sleep apnea.
When they lie on their back, the tongue, and soft palate collapse, resulting in blocked airways and thus snoring.
There are different things you can do to change your partner’s position like:
- Buying a snorer-reducing belt will help your husband slip into the side sleeping position.
- Put a tennis ball or any tiny, soft object under your partner’s back, which will make them uncomfortable and thus impossible to sleep on his back.
- Get him an anti-snore pillow that aligns the head in a position to keep airways open. And studies have shown it to be quite effective in treating loud snores.
If you don’t want to invest in an anti-snore pillow, you can also put an additional pillow under his head.
2. Listen to White Music
White music has soothing tones that can blend with the loud rasps of your partners, turning them into soft, audible frequencies that lulls everyone to sleep.
It can actually work for both you and your husband.
You can either buy a white noise machine or download a white noise app.
ShutEye has a long list of soft, mind-relaxing white music, like the sounds of chirping birds, waterfall, ocean waves, etc., to relax your mind and help you sleep.
3. Help Your Partner Lose Weight
Another way out to address the health concern of snoring is to help your partner with weight loss. Shedding off the excess weight can significantly reduce snoring and improve overall health. It reduces pressure on the neck and throat, thereby facilitating smooth breathing and opening air passageways. Numerous studies have shown that losing 6 to 8 pounds of extra stubborn weight can dramatically reduce snoring intensity, making it an effective method to reduce snoring and promote better health.
4. Wear Soft Earplugs or Headphones
An easy way to cope with your husband snores is to stuff your ears with earplugs. From soft foam ear plugs to high-quality silicone ones, you have a variety to choose from.
However, if you don’t like the idea of slipping earplugs, you can buy noise-canceling headphones to downplay your partner snoring.
5. Avoid Alcohol
Ensure your husband doesn’t consume alcohol for at least 4 hours before sleeping.
Drinking alcohol and taking sedatives relax our body muscles, including the throat and neck muscles.
Snoring occurs when air passageways are blocked due to nasal congestion or any other reason.
So, when you consume alcohol, your jaw and throat muscles become extremely relaxed; hence you can’t keep up with cleaning the air passageways, thus leading to snoring.
6. Make Sure Your Husband Remains Well Hydrated
Dehydration makes the mucus in the throat far more viscous, leading to a narrowed passageway and a stickier soft palate. As a result, symptoms of snoring further increase.
Therefore, make sure your husband remains well-hydrated throughout the day. It is recommended that a man should have 16 cups of water daily.
7. Buy Him Nasal Strips
Last but not least, you can buy some nasal strips for your husband. These strips pull the sides of your nose that open the air passage. As a result, the air flows through the nose and throat easily, resulting in less snoring.
You can also buy a nasal dilator which works pretty much the same way by pulling the nostrils.
What if you don’t find any pattern or notice any reduction in your partner’s snores?
If none of the above anti-snoring strategies works and your husband snores as before, it could be an indication that the underlying causes are more complex and require further attention. In these instances, open and honest communication with your partner about snoring and its potential impact on your sleep quality. Recommend to your partner some anti-snoring devices. If you still don’t detect any discernible pattern or notice any reduction in your partner’s snores, recommend a doctor’s checkup.
Anti-snoring devices to try by your snoring partner
Before scheduling a doctor’s appointment, you might want to explore some effective anti-snoring devices that your husband can try, which could potentially provide relief:
- Humidifier to keep room air moisturized
- Nasal strips and dilators to open congested nasal pathways
- Wedge pillows (anti-snoring pillow) to keep them from sleeping on the back
- A snoring mouthpiece that prevents your jaw and throat muscles from relaxing
- A sleep app such as ShutEye can serve the dual purpose of daily snoring monitoring and offering soothing white noise that has a positive impact on snoring.
Husband snores: recommend a doctor’s checkup
The last and most crucial step is to recommend a doctor’s appointment to check your partner’s health. While occasional snoring is common, chronic and loud snoring can sometimes be a sign of an underlying medical condition, such as sleep apnea or nasal congestion. Encouraging your husband to see a healthcare professional ensures a thorough assessment of his snoring. It can potentially lead to a customized treatment plan that can significantly improve his sleep patterns and overall health. Taking this step is not only about a quieter night’s rest but also about prioritizing his and your well-being for the long term.
The Final Takeaway!
Slumbering peacefully alongside a snoring husband can be a real challenge. We discovered in this blog that snoring itself can have various causes, including factors such as alcohol consumption, excessive weight or even, potential underlying health issues. It’s important to address these factors to prevent the problem from persisting untreated. You can of course explore various solutions, such as investing in anti-snoring equipment like a CPAP machine. In some cases, utilizing white noise machines can also prove beneficial in masking the sound, promoting a more peaceful night’s sleep for both of you.
However, if after tried all the natural remedies, your husband snores as before, consulting a healthcare professional may the best solution.
Before your doctor’s appointment, we suggest downloading the ShutEye app for free. This sleep and snore tracking tool can help you keep tabs on your husband’s well-being by easily monitoring snoring. Additionally, this app assists doctors in analyzing patients’ snoring patterns, making it a valuable tool for healthcare professionals.