One of the ways to improve your sleep, as research has shown, is sleeping next to your partner. This phenomenon is linked to the fact that the REM stage of sleep is linked to emotion regulation. But regardless of how much you love them, it’s almost impossible to get to that blissful REM phase when your partner is snoring beside you throughout the night. Well, we definitely feel your pain, and here are a few tips to help you deal with that pesky snoring issue.
Show Understanding – It’s an Issue for Both of You
It’s frustrating when your partner snores. If you are sleeping (or at least trying to sleep) with someone who snores, you probably struggle with the constant noise and wake up sleep-deprived.
But even though it may not seem like it, your partner doesn’t have it easy either. They may feel embarrassment and guilt. Also, there’s likely a health problem or an issue that can’t be controlled causing their snoring. Some of the potential causes are alcohol consumption, nasal problems, mouth anatomy, sleep apnea, being overweight, narrow airways, and even sleep deprivation. Chronic snoring can be associated with complications such as frequent frustration, daytime sleepiness, greater risk of high blood pressure, and heart conditions.
Discover the Cause Together
Start a conversation about the issue with your partner, making sure to approach them with kindness and understanding. Explain how this bothers you and why it could be a problem for them as well.
First, see whether some of their lifestyle habits might be the cause of their snoring (e.g., smoking or alcohol) and if they can avoid these habits. Then, check for health problems that might be the culprit. Many of them can be treated or, at least, alleviated. There are effective treatments for sleep apnea, nasal problems, and various other conditions that have snoring as a symptom.
Your partner might need to visit a doctor to help determine what’s going on and what to do. The primary care doctor can refer them to a sleep study for a complete analysis. Also, they may be referred to an otolaryngologist to determine whether there are some anatomical issues, such as a deviated septum. Lastly, the problem could require a dentist’s intervention too.
Change Your Sleeping Habits
If nothing else works or you need some quick solutions while waiting for the medical results and treatments, you can change your sleeping habits to benefit both of you.
A lot of people snore when they sleep on their back. Try using a pillow to turn your partner onto their side or to elevate their head. This way, they will be at an angle so their airways are open and the vibrations in their throat are reduced.
Keep a glass of water next to your partner’s bedside because snoring is often amplified by having a dry mouth. Water can allow easier breathing by softening the passageways.
Using earplugs is one of the most frequent temporary solutions for people who are trying to sleep next to a snorer. If you decide on this step, make sure you choose non-invasive and soft earplugs. This way, you will be able to block the sound without damaging your ears or being uncomfortable.
If Nothing Else Works…
The intensity of snoring is often high enough to keep us awake but not enough to wake us up if we’re already asleep. With that in mind, the solution to your problem can be having a slightly different sleep schedule than your partner. You can go to bed earlier than they do, so you can relax and fall asleep in time, and then they can join.
Your last possible option isn’t the most pleasant one. You and your partner can sleep in separate bedrooms, at least for some time. If you don’t forget to make time for intimacy, sleeping in different rooms doesn’t have to hurt your relationship. After all, your relationship can be hurt by not sleeping well together, too. It can build resentment and affect mental and physical health. Sleeping separately doesn’t mean that you don’t have a fulfilling relationship. There are other ways to bond, such as eating together, taking a walk, taking on a hobby, and simply expressing your mutual affection.
Humans need sleep just as we need food and water. Without it, we are anxious, unfocused, and physically weak. When the lack of sleep becomes a chronic issue, our ability to think clearly is impaired. Sleep deprivation can also increase the risk of severe medical problems, such as stroke, heart disease, and high blood pressure. So, having your sleep disrupted and ravaged because of snoring is something neither you nor your partner should overlook. Fortunately, there is a solution out there, and it starts with finding the root cause of the snoring problem.