A loud, snoring partner? Sleep better next to them with these 6 hacks

Some sleepers barely peep while they sleep, and others sound like a noisy lawnmower. If you share a bed or sleeping space with the latter type, you may experience secondary snoring, waking up to snoring or wheezing in the middle of the night. According to Johns Hopkins Medicine45% of adults snore occasionally and 25% snore regularly, making it very likely that you have a snorer in your bedroom.

It’s snoring most often in overweight people, men and women with menopause. There are numerous reasons why people snore; Some are more harmless, like the natural way your mouth and throat are shaped. In other cases, snoring can be a sign of an illness such as a sinus infection or a more serious condition such as sleep apnea. And although the snorer has no bad intentions, the noise can affect the surrounding sleepers.

A Mayo Clinic study found that husbands lost an hour of sleep per night due to interference from their snoring partner. There is also emotional and psychological hostility that can occur after snoring-related sleep disorders, making it even more difficult to fall asleep again.

A full night’s sleep significantly regulates brain function, mood, energy levels, physical health and overall general well-being. Therefore, it is important to find a solution and nip harmful sleep disturbances in the bud.

Follow below for tips on how to improve your sleep when your partner snores loudly and the steps you can take to ease the symptoms. For more help getting a better night’s sleep while co-sleeping, learn why you should use two duvets or how to sleep better next to your pet.

Block out the noise

In the short term, try to block out the noise of your partner’s snoring or drown it out with a more relaxing sound. The best way is to use earplugs or noise canceling headphones that are compact and comfortable enough for sleeping. Earplugs will help silence your snoring, while noise-cancelling headphones block outside noise so all you hear is the music or sounds you’ve chosen to sleep on.

Dissuade reverse sleeping

Sleeping on your back is not the ideal position for a snorer. If you find that your partner snores while sleeping on their back, encourage them to move to their side instead. Sleeping on your back causes you tongue to fall in the back of your throat and blocks your airway, and weight on your neck or chest can also contribute to obstructing your airway.

Alternatively, side sleeping is cited by experts as best for snorers and those with mild sleep apnea because it helps open up the airway.

Don’t encourage eating and drinking too close to bedtime

Prevent snoring by being aware of habits such as eating and drinking alcohol too close to bedtime. Alcohol causes a soft palate and language to relaxand digestion process has a similar effect on the throat. As such, try to avoid eating three hours before bed or more.

Try an adjustable bed frame

An adjustable bed frame has many benefits, one of which is its ability to relieve snoring. Some even come ready to go with a preset snoring mode on the remote. The adjustable base elevates the head and diaphragm to open the airway and relieve pressure on the trachea. We have experience testing adjustable bed frames, and we listed the GhostBed model as one of the best on our adjustable bed list.

Check partner’s medications

Certain medications, such as sleeping pills, muscle relaxants, and antihistamines, can relax the throat muscles and allow the tongue to block the airway, causing snoring. If you are taking a prescription that you think may be affecting your sleep quality and stimulating snoring, discuss your concerns with your doctor, who can help you develop a plan.

Recommend a doctor’s appointment

If you see no improvement in your partner’s snoring and it continues to disrupt their sleep quality and yours, it could be a sign of an underlying condition such as sleep apnea. In such a case, the best advice is to seek a consultation with your doctor, who can find the root cause and suggest a possible treatment plan. They may recommend:

• Losing weight to tone the muscles and strengthen the respiratory tract.
• CPAP machine (continuous positive airway pressure) that you wear while you sleep to help open the airways at night and promote air pressure to the nose.
• Upper airway stimulator implant that stimulates the nerves which regulate your airways to keep them from closing.

If your partner does not agree to a medical examination and their snoring sounds loud, it may be helpful to record their snoring. With care and diplomacy in the morning, show them how intense it is so they feel more compelled to make a change.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.