Research has found that around 37 million adult Americans snore regularly, which means there are many partners and spouses out there that are struggling to get a good night’s sleep. While being a snorer can massively disrupt your quality of sleep, it can impact your partner’s sleep as well. If you have ever slept in the same room as someone who snores, then you will know how impossible it can be to get some shut eye when lying next to a snorer.
Having a partner who snores can cause you serious exhaustion and fatigue, which can be damaging to both your physical and mental health. Not getting enough sleep can cause you a huge range of issues, including anxiety, memory loss, weight gain, and a drop-in productivity. Therefore, if your partner snores in the night, it is important that you address the issue before it causes any additional health or relationship problems.
Snoring occurs when someone who is sleeping cannot freely move air between their nose and throat, which causes tissues to vibrate and creates the snoring noise we have all become familiar with. However, there are ways to help your partner if they do snore and by using these helpful tips you can handle a snoring spouse and once again enjoy a good night’s sleep!
Get a Bigger Bed
The more space between you and your partner when they are snoring the better. Therefore, by investing in a bigger bed you can have more room and be further away from your partner’s face when they start to snore. When sleeping in a bigger bed, you can also build a wall of pillows between you and your partner’s head to block some of the noise from coming your way while you are trying to sleep.
Getting a bigger bed and investing in a new mattress that you find more comfortable is a great way to help you fall asleep quicker and stay asleep for longer, even if you do have a snoring spouse next to you.
Try Anti-Snoring Strips
You should consider asking your spouse to try anti-snoring strips to combat their disruptive noises throughout the night. Get them to use anti snoring strips, provided by SomniFix, as these can reduce open-mouth snoring and improve nasal breathing abilities. They are an affordable and effective alternative to other mouth taping options that offer a breathing vent that allows for mouth breathing if needed.
Roll Them Over
You may find that your partner snores due to their position when they are sleeping. If this is the case, you should spend some time trying to discover which positions are more likely to make your partner snore. Some people are more likely to snore when they are lying on their back so you should try to encourage your partner to sleep on their side instead. You can also use pillows to help prop them up on their side and stop them from flipping onto their back while they sleep.
However, if you and your partner are determined to sort out their snoring problem, you may want to take things a step further and consider using the ping pong ball trick. This is where you sew a ping pong ball to the inside of the top that your partner wears to sleep. This will make lying on their back (and the ping pong ball) very uncomfortable, which will naturally make them roll onto their side.
Be Patient
You should try and remember to remain patient with your partner and bear in mind that they can’t help the snoring that keeps you up all night. People can get very embarrassed about their snoring habits, which can cause problems in the relationship. It is very natural to get frustrated and annoyed with your partner when their snoring keeps you awake at night, and the sleep deprivation kicks in, but try to be understanding about your partner’s snoring and empathize with their condition. Instead, focus on trying to work on the issue together as a couple instead of letting it drive a wedge between you.
Encourage Them to Exercise
Research has shown that exercising can help those who snore, as having extra weight around your neck can cause your throat to narrow, and make you snore louder. Therefore, you should try to encourage your spouse to exercise if they could do with losing some weight. Being overweight can make a snoring problem worse, so losing excess weight can help improve the situation.
Suggest exercises that you can do together, such as brisk walking or jogging, as this can be a great way for you both to bond, get in a shape, and be so tired in the evenings that your spouse snoring isn’t as much of an issue anymore. Anything that your spouse enjoys, and is willing to stick to, is worth trying though.
Drown Out the Noise
If you’ve tried all of the above and nothing has worked, or if you feel uncomfortable bringing up the issue with your spouse, investing in a pair of earplugs may be the best solution. You should shop around for a pair of earplugs that fit your ears well, as if they are uncomfortable, this will only make getting a good night’s sleep even more difficult.
While using earplugs may feel weird at first, you will soon become accustomed to them and they can be a great way to block out the noises coming from your snoring spouse.
Go to the Doctors
If you and your partner have tried everything to no avail, your last option is to book a doctor’s appointment. You may find that your spouse’s snoring is due to a medical condition and healthcare professionals may be able to shed some light on how to solve the problem.
While having a partner that snores can be frustrating and disruptive to your daily life, you should try to be as understanding as possible and focus on solving the issues as a couple, so it doesn’t cause any additional relationship problems.
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