How to Sleep When Someone is Snoring?

If your partner snores, it can make it hard for you to sleep. It’s a serious problem that many people ignore. Studies have shown that it can affect your mental and physical health in various ways.

But there are some ways you can try to help. You could use a white noise machine or wear earplugs to block out the sound. Apart from that, you might listen to calming music before bed for relaxation. 

For a more effective solution, you might ask your partner to try sleeping in different positions, such as with their head raised. This can improve their sleep quality over time. 

In this article, we’ll take a deep dive into the ways that can help you sleep better when someone snores. 

6 Ways for Better Sleep When Your Partner is Snoring

Better Sleep When Your Partner is Snoring

Here are some easy ways to sleep better when someone is snoring:

  1. Try to ignore the snoring: Sometimes, you can train your mind to not focus on the sound. You can meditate, listen to a podcast, or try guided meditation to distract yourself.

  2. Use ear plugs: Plugging your ears with ear plugs can help muffle the sound of snoring. You can choose from different types depending on your comfort and the volume of the snoring.

  3. Listen to music or white noise: Playing music or using a white noise machine can create a soothing background noise that helps you sleep. There are apps available for your smartphone if you don’t have a machine.

  4. Encourage a change in position: Snoring can sometimes worsen when someone sleeps on their back. Encourage your partner to try sleeping on their side instead. You can use positional therapy devices like snore-reducing trainers or head-positioning pillows to help.

  5. Encourage evaluation: If the snoring persists, encourage your partner to see a doctor for evaluation. They might have a condition like obstructive sleep apnea, which can be treated with therapies like CPAP or BiPAP machines, oral appliances, or even surgery.

  6. Consider sleeping in separate rooms: As a last resort, you might need to sleep in a different room to get a good night’s rest. Research shows that this can actually improve marital satisfaction in some cases.

Remember, your partner also feels annoyed by their snoring problems. Therefore, you should be empathetic to their situation and engage in open communication. Let them know how their snoring affects your sleep, and work together to find solutions that suit both of you.

Can Sleeping with a Snorer Affect Your Health?

Sleeping next to someone who snores a lot can make it harder for you to sleep well. This can lead to all sorts of health problems.

Imagine this: If you’re a woman and you share a bed with a guy who snores loudly, you might not get good sleep. A study from 2016 found that women who sleep next to snoring men have lower sleep quality.

This lack of good sleep can mess with your health in a bunch of ways. A review from 2017 looked into what happens when people don’t get enough sleep from different causes. It found that not sleeping well can cause problems both in the short term and in the long run.

In the short term, not getting enough sleep can make you feel more stressed out, make your life less enjoyable, mess with your thinking (like remembering things or doing tasks), and even cause behavior issues.

Over the long haul, not getting enough sleep can increase your chances of having high blood pressure, heart problems like heart attacks, too much fat in your blood, weight issues, type 2 diabetes, a group of health problems called metabolic syndrome (which are linked to heart disease and diabetes), and even some types of cancer.

So, if you’re dealing with a partner who snores loudly, it’s a good idea to encourage them to get help for their snoring. It can be a win-win situation for both of you!

Effects on Relationships

Sleep problems can mess with relationships. A study from 2010 said that when a partner snores, it can make the other one mad and cause problems with closeness. But don’t worry, there are things you can do, like sleeping at different times or even in separate beds.

What Makes You Snore?

When you snore, it’s like a little traffic jam in your nose or throat while you sleep. This happens because something’s blocking the air from moving freely. Sometimes, it’s because your tongue or throat muscles relax too much. Other times, it’s because there’s something physically in the way, like big tonsils or a crooked septum (that’s the wall inside your nose).

Either way, when air squeezes past the blockage, it makes the tissues vibrate, creating that snoring sound. Certain things can make snoring more likely, like:

  • Drinking alcohol or taking sleeping pills before bed
  • Being overweight
  • Smoking
  • Being pregnant
  • Having a stuffy nose, polyps (little growths) in your nose, or that crooked septum we talked about
  • Getting older

Sometimes, snoring is no big deal, but other times it might mean something more serious called obstructive sleep apnea (OSA). With OSA, you not only snore but also make loud gasping or choking sounds that can wake you up. If you notice these signs, it’s a good idea to see a doctor to find out what’s going on and how to treat it.

How to Stop Someone From Snoring

Here are some easy ways to help someone stop snoring:

  1. Change Sleeping Position: Sleeping on the back can make snoring worse. Try to encourage your partner to sleep on the side or with their head elevated. You can even sew a ball into the back of their pajama top to make it uncomfortable to sleep on their back.

  2. Try an Anti-Snoring Pillow: Special pillows can be helpful. Look for ones that support the head and neck to reduce snoring. Using a wedge pillow under the upper body or raising the bed’s front legs with blocks might also work.

  3. Encourage Lifestyle Changes: Losing weight can sometimes reduce snoring. Also, advise your partner against smoking, drinking alcohol, or taking sedatives before bedtime, as these can make snoring worse.

  4. Consult a Healthcare Professional: If the snoring persists, suggest them to see a doctor. The healthcare professional can evaluate for any underlying health issues or anatomical problems causing the snoring. In severe cases, dental appliances or surgery might be necessary.

Need professional help to diagnose and address your sleep problems? Schedule an online consultation with sleep specialist Dr. John Williams.

Leave a Comment

Online Sleep Consultation With Dr. John Williams