How to Sleep With Someone Who Snores?

Snoring can be a major nuisance that disrupts the sleep of both the snorer and their partner. Trying to sleep while your partner is sawing logs right next to you can seem impossible. However, there are several effective tips and tricks that can help you finally get some restful shuteye.

The method helps you stop snoring while sleeping with immediate effectiveness.

Understand Why Your Partner is Snoring

The first step is understanding precisely why your partner snores. Snoring occurs when airflow is obstructed in the back of the throat. As you breathe, the relaxed throat tissues vibrate, causing that loud, disruptive noise.

Several factors can cause snoring:

• Sleeping on the back allows gravity to pull on throat tissues.
• Being overweight puts extra pressure on the throat.
• Alcohol and medications relax muscles in the throat.
• Structural problems like a deviated septum or enlarged tonsils.
• Allergies or sinus problems that clog airflow.

By identifying the cause, you can better tackle the issue. For example, a nasal strip can open congested airways from allergies, while losing weight takes pressure off the throat.

Encourage Lifestyle Changes

Certain lifestyle tweaks can reduce snoring frequency and intensity. Kindly suggest your partner:

• Lose weight if overweight. Excess fat, especially around the neck, constricts airways.
• Avoid alcohol for 3-4 hours before bedtime. Booze relaxes throat muscles.
• Stop smoking or vaping. Irritants cause inflammation in nasal passages and throat.
• Try sleeping on their side instead of on the back.
• Use a humidifier if congestion from allergies or illness is the culprit.
• Clear nasal passages before bed with saline spray or strips.
• Consult their doctor about medications that may induce snoring.

Broaching sensitive topics like weight loss gently and offering to make changes together can prevent hurt feelings.

Use Earplugs or a White Noise Machine

If your partner is unable or unwilling to modify lifestyle and sleeping positions, earplugs and white noise machines can be a lifesaver. Foam or silicone earplugs block out the vibrations of snoring. Try different sizes for the most comfortable and secure fit.

Alternatively, white noise machines generate soothing sounds like falling rain or ocean waves to mask snoring. Place the device closer to you on a nightstand to maximize effectiveness. Consider investing in a white noise machine with various sound options to prevent monotony.

Earplugs and white noise machines are an easy and affordable way to dampen snoring noise so you can sleep undisturbed.

Try Nasal Strips or Snore-Reducing Mouthpieces

Over-the-counter nasal strips lift open the nostrils to improve airflow. Simply place the adhesive strips along the bridge of the nose before bed. This can reduce congestion and vibration in nasal passages that lead to snoring. Nasal strips work best for mild snorers.

Custom-fit oral appliances worn inside the mouth shift the lower jaw forward and keep the airway open while sleeping. A dentist takes molds of the teeth to create a mouthpiece that prevents the tongue and soft tissues from collapsing into the throat. Oral appliances are extremely effective, but take time to adjust to.

Nasal strips and oral devices directly address physical causes of snoring and may be effective if lifestyle changes fall short.

Use Separate Blankets

Something as simple as using separate blankets and sheets can allow you to sleep undisturbed. Snuggly bedding entwines you together, leaving you directly in the line of fire of snoring. The sound and motion transfer easily beneath shared sheets.

Separate bedding creates a barrier. The snoring is still there, but the intensity and vibrations reaching your side are noticeably reduced. Earplugs enhance this effect. Having your own blankets also prevents stealing covers or one partner inadvertently uncovering the other.

Go to Bed Earlier

You can still get sufficient sleep if you go to bed earlier to counter snoring disruptions. Of course, this only works if your partner goes to sleep at the same time.

Aim to get into bed at least 15 to 30 minutes before your partner. Those extra minutes to fall asleep may prevent you from waking up fully later. If noise still awakens you, try listening to a meditation app with your earphones to lull you back to dreamland.

Adjusting bedtimes allows you to bank more total sleep, even if it is broken up at times.

Sleep in Separate Rooms Temporarily

If snoring becomes unbearable, take the drastic step of sleeping apart temporarily. Sometimes a good night’s rest in the guest room or couch is needed to stay sane. Make it clear this is just a stopgap measure until other solutions pan out.

Also use the opportunity away to reflect. Ask if other frustrations like intimacy issues or poor communication are impacting your tolerance level. If so, address these problems directly rather than projecting irritation onto snoring.

Periodically retreating to separate quarters gives you space while sparing feelings. Set a time limit so it doesn’t become permanent.

Seek Medical Guidance

The nuclear option is consulting a doctor for snoring concerns. A primary care physician can discover underlying causes like sleep apnea, nasal polyps, thyroid issues, or allergies. They may suggest solutions like:

• Medications to reduce swelling, relax muscles, or prevent congestion
• Medical devices like CPAP machines to improve breathing
• Oral devices fitted by dentists
• Surgery if structural obstructions are causing snoring

Doctors can also rule out serious disorders like sleep apnea that may underlie snoring. Never ignore excessively loud and irregular snoring that impairs breathing.

Be Patient and Supportive

This frustrating problem won’t change overnight. Be patient with your partner as you both try remedies. Express love and concern rather than frustration. Offer to research or purchase stop snoring aids.

Work as a team against the snoring instead of against each other. With compassion and commitment, peaceful slumber is attainable.

5 Unique FAQs About Dealing With a Snoring Partner

1. Should I sleep with earplugs in the same room or move to another room?

You could try earplugs first in the same room since complete separation may breed resentment. But don't hesitate to politely retreat to another room occasionally to get much-needed rest.

1. How can I convince my partner to see a doctor about snoring?

Frame it out of concern for their health since snoring can indicate serious sleep disorders. Offer to go with them to appointments for moral support.

1. Are anti-snoring mouthpieces comfortable and effective?

Custom-fitted oral appliances prescribed by dentists are comfortable once you adjust and can significantly reduce snoring. Over-the-counter versions are cheaper but less reliable.

1. Can losing weight really help snoring?

Yes, shedding excess fat especially around the neck and throat area can improve airflow and decrease snoring intensity. Even modest weight loss can make a difference.

1. How soon after drinking alcohol before bed should my partner stop to prevent snoring?

Ideally, avoid alcohol for 3-4 hours before bedtime since booze causes muscles to relax and throat tissues to vibrate more. Cutting back on drinks right before bed is key.