What to do when you share a bed or room with someone who is snoring? Research has shown that the partners of millions of people are awake for at least two hours each night, which equates to two years of lost sleep during a normal marriage.  X Research Source If you sleep with someone who snores every night, try to solve this problem.
Find a source of white noise. White noise is a neutral sound that covers all wavelengths. It can reduce the perception of noise such as snoring and allow you to fall asleep. White noise, or sounds of nature that work on a similar principle, you can download or play online on the Internet. There are also white noise devices that you can buy and program for different sounds.
Sometimes it is better to use a consistent sound (rain, wind blowing, static electricity) than tones that change pitch and volume (waves, storms).
Suitable white noise generators include .
Use a fan instead of a white noise generator. If you have a fan, put it on the bed and turn it on for the night. For many people, the sound of the fan will help them fall asleep and not concentrate on the sound of snoring.
If you do not have a fan, turn on your computer monitor, you will achieve a similar effect.
Listen to music with headphones. You can also play some calm music that will allow you to forget the sound of snoring. For some people, especially music enthusiasts, this is a better option than white noise. Music can help you train your brain so that it doesn’t pay attention to random sounds, such as various fallen things or your partner’s cough.
If you are used to falling asleep in silence, it will not be easy for you at first, but if you get used to listening to certain music just before bed, your body will soon get used to it and will associate it only with falling asleep and drowsiness.
You can also download some inexpensive sleep app that you put on your phone that will give you instructions for falling asleep, quiet sounds, or binaural waves.
The headphones can also serve as earplugs and you don’t even have to turn on the music.
Soft headphones designed for sleep that look like a headband, do not cost much money and you can easily get them online. You can use them as a long-term solution.
Silence the noise with earplugs. Earplugs are a classic but very effective solution. Tailor-made earplugs can be more comfortable than regular plugs you buy at the store and many audiologists make them for you. If it’s late and you don’t have many options, you can make your own earplugs yourself.
If it’s late and you can’t go buy earplugs, make them, but be careful not to get too deep in your ear canal and stick out so you can pull them out easily.
Use dense material that will not fall apart. Cotton wool is not suitable because it tears easily and still does not relieve you of noise. Foam earplugs are better. A small piece of fabric will also help.
Take sleeping pills. There are plenty of over-the-counter medications that you can take to fall asleep before your partner starts snoring. There are even prescription medications that you can take if you are already really desperate. Talk to your doctor and ask him which medication is best for you.
There are also natural remedies that will help you get a better night’s sleep, but these products are usually not strong enough to allow you to forget about your partner’s snoring.
Take an over-the-counter allergy medicine to help you fall asleep. However, do this only as a last resort, because otherwise your body will develop tolerance to drugs. Read the package leaflet. Diphenhydrain should be the main active substance. Painkillers and cold medicines taken overnight (acetaminophen, ibuprofen), nasal congestion medicines (such as pseudoephedrine), cough suppressants (dextromethorphan) and sometimes alcohol can also help you. However, stay away from medications that contain unnecessary active ingredients.
You can also give allergies to your partner if his snoring causes a stuffy nose. See an ENT doctor and allergist and find out what is causing your partner to snore so you can solve this problem.
Ask your partner to see a specialist. If your partner is disturbing your sleep with his snoring, he should try to solve this problem. Ask him to go to a specialist and have him examined. A sleep study (which may be prescribed by a pulmonologist) may reveal the severity and cause of the problem.
Sometimes snoring causes health problems, such as clogged airways or sleep apnea. When left untreated, these problems can seriously damage the body because it prevents healthy sleep and the body does not get enough oxygen.
Roll your partner on the side. People usually snore less on the side. If possible, make sure your partner sleeps on his side on the edge of the bed, with his back to you. Most people “know” that they are lying on the corner of the bed and will not fall down. Put pillows behind your partner’s back so he can’t roll on his back.
Wake up your partner and tell him to blow his nose. Sometimes snoring causes a stuffy nose, and when a person blows his nose, he begins to breathe more easily.
Some people even stick a tennis ball on their partner’s back so that he can’t sleep on his back and annoy them with snoring, and he always has to turn on his stomach or side.
Support your partner’s head. Wake up your partner only slightly so that you can put another pillow under his head. It can help him stop snoring, especially if his snoring is caused by obesity or a sleepy nose.
This tip helps especially with people who have to sleep on their backs and it is not possible to teach them to sleep on their side.
Sleep in separate bedrooms. Many snoring partners sleep much better in separate bedrooms. While some people are afraid that intimacy will disappear from their relationship, many people find that when they are less tired and angry with themselves, their relationship will be strengthened.
If you decide to sleep separately, reserve enough time for intimacy with your partner each evening before leaving for another room. You should also spend some time together in the morning.
Try to see the problem from a different angle. Don’t take the sound of your partner’s snoring as something annoying, but rather as the sound of someone you love. When you change your approach and try to work on some of the solutions in this article, you may be able to resolve the issue and be satisfied.
Talk to a psychologist. Ask your partner to see a psychologist or marriage counselor and begin to address the issue. Any unresolved issue can disrupt your relationship. Short-term solutions only work for a certain period of time, so it is necessary to deal with the problem as best as possible.
Remember that severe snoring can endanger your partner’s health. You should work to solve this problem not only for you, but also for his own health.