Most people look forward to going to bed because it is an opportunity to relax and unwind with their partner. However, it’s a different story when you have a partner who snores. The constant vibrating noise makes it difficult to relax or get much-needed sleep. Unfortunately, it’s a problem that many Australians face, according to Dr. Maree Barnes of the Australasian Sleep Association. A survey conducted by the Australasian Sleep Association revealed that about 60% of Australians don’t get restful sleep due to their partner’s snoring.
It’s an alarming statistic and creates urgency in discovering how to deal with snoring, especially since sleep is one of the main pillars of good health.
How to Deal With Your Partner’s Snoring
Dealing with a snoring spouse is challenging. Here are some short-term strategies you can use when your partner snores so you can get your sleep. You’ll get to explore long-term solutions later on in this guide.
1. Encourage them to sleep on their side.
Sleeping on your back can aggravate snoring. Therefore, as soon as you hear your partner’s snoring, help them to switch positions and sleep on their side. You can nudge them to turn over to one side and then place a pillow behind their back to maintain that position. Even if this does not stop them from snoring, it will significantly reduce the volume of the snoring because there is less obstruction in the airway in this lateral position.
2. Adjust your sleep schedule.
If you know your partner snores, you can adjust your sleeping schedule so you go to bed before they do. This simple trick can do wonders so you can get the rest you deserve at night.
If you go to bed early, you will enter the deep sleep stage before they join you in bed. Therefore, even if they snore, it won’t cause so much disturbance if you’re already deep into your sleep.
3. Wear earplugs.
Using earplugs is a practical solution when you want to block out noise during sleep. If you’ve tried changing your partner’s position or you were awakened from your sleep because of their snoring, you can wear noise-canceling earplugs. This temporary solution can work wonders if you want to block out any sounds.
4. Use white noise
Another immediate solution to combat your partner’s snoring is to play white noise in the background. This solution can mask your partner’s snoring so you can still get to sleep. You could find instrumental music or white noise on the internet to play to help put you in the mood to sleep.
5. Make sure your partner is hydrated.
Before going to bed, make sure your partner gets enough hydration. A dry mouth or throat can aggravate snoring because the airway lacks flexibility. Therefore, the passage of air through the throat can create more vibrations when it is dry. Make sure there is a bottle of water close to your bed so your partner can drink whenever their mouth gets too dry.
6. Sleep in another room.
Sleeping in another room is the last resort when all other strategies have failed. Good quality sleep at night is crucial to rejuvenate your mind and body. If you are disturbed by your partner’s snoring, it’s best to sleep in another room.
Long-Term Solutions to Deal with Snoring
The above suggestions on how to deal with snoring are immediate solutions you can try. However, if your partner’s snoring is persistent, you may need to seek medical help for them to address the cause of their snoring.
The first step is to book a sleep test. You can find a sleep doctor or clinic in your area because they specialise in diagnosing and treating snoring, among other sleep disorders. When you come in for a sleep test, you will be asked about your medical history and your symptoms will be evaluated.
You can also perform a home sleep test if that makes your partner feel more comfortable. Either way, discuss your options with a sleep doctor so they can diagnose your partner’s condition and find the best remedy.
A sleep test is more than just a way to stop snoring. It also examines other factors that could point to more serious medical conditions that could be life-threatening if left untreated. One of them is sleep apnea, which you need immediate attention for, as it could increase your partner’s risk of heart disease, high blood pressure, and stroke.
Another long-term solution to help your partner deal with snoring is to reduce weight. Overweight adults are more likely to snore than those with a healthy body mass index. Excessive tissue around the neck can restrict your airways, which causes snoring. Improving your diet and having regular exercise are a few of the steps you can take to promote weight loss.
Understand the Cause of Snoring
Snoring is not the condition you are treating; it is merely a symptom. While it is annoying, you should take it as a sign that your partner needs help. If your partner’s snoring is getting progressively louder, make sure you take them to see a doctor who can perform a sleep test or evaluate other symptoms.
Snoring can be due to temporary factors, such as alcohol consumption, intake of sleeping pills, or seasonal allergies. However, it could also be due to structural factors, like a blockage in their nasal passage or excess tissue around the neck and throat area.
Snoring is also one of the main symptoms of obstructive sleep apnea (OSA) which is a life-threatening sleeping disorder as it can make a person prone to serious health conditions.
If you are unsure about the cause of your partner’s snoring, you must encourage them to seek medical help. Addressing any of these causes can not only eliminate the annoying snoring at night, but could also end up saving their life. Taking this approach can benefit you and your partner, which is why you must address the issue of their snoring immediately.