A good sleep means there are no unpleasant noises that jolt you out from slumber. Unfortunately, there are times when you are denied rest while you are forced to hear the rumbling snores of someone close to you. The good news is that you can survive sleeping with a snoring partner. Here is how to get relaxing sleep and save your relationship at the same time.
- Use earplugs. Earplugs block noise and save your eardrums from further abuse, especially if your partner snores very loudly. They cut down the stimuli that your ear nerves receive, thus you don’t become distracted and you continue to sleep peacefully. Choose earplugs that fit snugly yet comfortably on your ears. If they are too tight, you’ll feel pain; if too loose, they may come off and you hear the snoring again.
- Sleep in separate rooms. Discuss your situation and negotiate which one of you will be sleeping in another place. It doesn't have to be separate rooms; someone may sleep a few meters away from the other, so that the noise level is reduced. If this doesn’t help, sleep in different rooms. It is better if the rooms are sound-proofed. To sound-proof a room, line it with sound-absorbent material.
- Sleep on different times. If it is practical, agree to sleep on different times. This is easy if one usually works during the day and the other at night. This way, even when your partner snores, you won’t lose your sleep because you have already rested.
- Prop your partner’s head up with a pillow. Snoring is caused when breathing becomes obstructed. To prevent this from happening, straighten up your partner’s airway by placing a pillow under his head and neck. Try this and see whether it corrects the problem.
- Let your partner sleep on one side. Another thing you can do to straighten up his airway is to have him sleep on one side with a pillow underneath one leg. It is better if the snoring partner faces away from you to minimize the noise, if in case he still snores while in this position.
- Help your partner make lifestyle changes. Obesity, a sedentary lifestyle, alcoholism, smoking and illegal drug use are factors which contribute to snoring. Work together to keep yourselves fit and healthy to get rid of snoring once and for all.
- Consult your doctor. Snoring may be caused by illnesses or health conditions. Go the sleep doctor or ear, eyes, nose and throat specialist. He may discover the real cause behind your partner’s snoring and effectively treat it.
- Make yourself very sleepy. If you are in deep sleep, you won’t be disturbed by the loudest of snores. Don’t take a nap during the day so that you’ll be very tired at night and go straight to sleep. Perform bedtime rituals, such as listening to music that makes you sleepy, taking a warm bath, or drinking a glass of warm milk. If you prefer, take sleeping pills but consult your doctor before taking any meds to be safe.
You need to have a good sleep to be well-rested and energized the following day. Talk with your partner about these methods so you can both have the rest you need. Seek the help of qualified professionals for best results.