Are you constantly woken up during the night, or kept awake to begin with, by your partner’s snoring? Although snoring is unconscious, there may be some steps your partner can take to help prevent it, from changing sleeping positions to using CPAP machine masks and more. Staying up all night because of a partner’s snoring can unfortunately take a toll on the quality and quantity of your sleep, which in turn could lead to health issues, sleep deprivation, bad moods, low energy levels and so on. The good news is that there are some strategies that could help fix or lessen the snoring problem. Take a look at some of your top options.
Noise Machines, Ear Plugs, Whats Your Current Sleep Strategy?
In order to address your partner’s snoring problem, you may need to combine one or more sleep strategies. Try experimenting with a few different solutions to find the one that works best for your partner. For example, it may be helpful to:
● Install a white noise machine in the bedroom
● Try using ear plugs to block out the sound of your partner’s snoring
● Ask your partner to use nose strips, a chin strip, specialized mouth spray, an n30i CPAP mask or a snore guard if needed
● Identify what’s causing your partner’s snoring, such as a vibrating palate, an open mouth, collapsed nostrils and tongue airway obstruction, to find the best solution for him or her
Best Ways To Help Your Partner Get Better & Quieter Sleep
You can help both your partner and yourself get better sleep by changing some key habits and taking a closer look at the potential issues that could be behind your partner’s snoring. To get quieter, more restful sleep, you should:
· Commit to getting on a regular sleep schedule together to avoid potential disturbances to either your or your partner’s hormone levels and circadian rhythm
· Try working out together each morning to open up the nasal passages and regulate your daily levels of energy
· Ask your partner to experiment with sleeping on his or her side, back and stomach to see which position is more likely to lead to nighttime snoring
· Consider putting a noise-canceling machine in the bedroom to help mitigate the effects of your partner’s snoring
· Visit a doctor if necessary to see whether your partner’s snoring is a symptom of a deeper root condition, including nasal congestion, sleep apnea, alcoholism, smoking, weight issues and so on
· Stay stocked up on essential snoring aids such as nose strips, an airfit f20 mask and more
If your partner’s frequent snoring has been keeping you up and adversely affecting your own sleep, you may want to take some steps to fix the issue before it gets worse. Poor sleep can result in a whole host of physical and even mental health problems. Fortunately, using ear plugs, noise machines, and tools such as nose strips and adopting better sleep habits in general could help make a difference for both you and your partner. There are so many strange anti-snoring gadgets on the market now, and more are being introduced all the time, that choosing the correct one for your snoring might seem impossible.
Unfortunately, many of these gadgets lack scientific backing or merely operate by keeping you awake at night. There are, however, a number of tried-and-true methods for reducing snoring. Because not every treatment is appropriate for everyone, putting an end to your snoring may involve patience, lifestyle adjustments, and a willingness to try new things.
Sleep in a different position. Elevating your head four inches might help you breathe easier and shift your tongue and jaw forward. Snoring may be prevented by using specially constructed pillows that ensure your neck muscles are not pinched.
Instead of sleeping on your back, try sleeping on your side. Glue a tennis ball to the back of a pyjama top or a T-shirt (you can sew a sock to the back of your top then put a tennis ball inside). The pain of the tennis ball will induce you to flip back onto your side if you roll over onto your back. Alternatively, place a tennis ball-filled cushion behind your back.