Snoring is incredibly common. In fact, 50% of us are snorers. However, when you share a mattress with a partner who snores, it can be more difficult to get a decent night’s sleep. In turn, you may start to feel your overall sleep quality decrease. Sleep deprivation can have pretty unpleasant consequences, so working towards a solution is important for your health and wellbeing. It may feel a little awkward broaching this topic with your partner, but working together can ensure that you both get the rest you need. Keep reading for tips, help and advice on how to cope with your partner snoring and mitigate trouble sleeping.
Use earplugs
One of the simplest ways to cope with a snoring partner is to wear soft earplugs when you sleep. These can help block out the sound, and are designed to mould comfortably in your ears.
Earplugs for sleep come in foam, silicone, and wax variations. Reusable options are also available.
Encourage your partner to use snoring aids
There are a wide range of snoring solutions that your partner can try. Nasal sprays, lozenges, mouth pieces, chin strips - these all try to prevent different types of snoring. Snoring itself is caused by different things. These include the tongue blocking the back of the throat, the mouth falling wide open, and narrow or blocked airways in the nose. We recommend figuring out what type of snorer your partner is - mouth, nose, tongue, or throat - and find a corresponding sleep aid for that. These aids typically work by opening up or giving structure to the area that is causing snoring.
Your partner may feel a little sensitive around their snoring, so this could be an activity you do together. As difficult as it may be to share a bed with a snoring partner, what they’re experiencing is a physical response. Another thing to take note of is that drinking and smoking can contribute to snoring too. If you have any concerns about your partner’s snoring, we recommend speaking to your doctor or a health professional.
Sleep at different angles
Sleeping turned away from each other will help dampen any snoring sounds. You could also place pillows between both of you as noise buffers. Another benefit of sleeping at different angles is that sleeping on the side can reduce snoring. Most snoring occurs when an individual is lying on their back. If your partner needs help staying on their side, specialist pillows and blankets are available. For a homemade trick, you could even stitch a tennis ball on the back of your partner’s pyjamas. This will help them sleep on their side, and not turn on their backs.
Go to sleep ahead of your partner
Getting a head start in sleeping may mean you don’t get disturbed by your partner’s snoring. This isn’t 100% fool proof, but in theory starting your sleep cycles before your partner may mean you experience deeper cycles when they snore. Thus, you are less likely to get woken up by the noise. To try this out, head to bed 15-30 minutes before your partner.
Use a noise machine
Relaxing sounds may help cover up your partner’s snoring, as well as giving you something else to focus on. There are different types of noise machines and digital apps available, including white noise, nature soundscapes, gentle relaxing music, and ocean sounds.
Meditate or listen to a sleep story
If you are finding it difficult to concentrate on anything but the snoring sounds, try some exercises to refocus your attention. Guided meditation and sleep stories can help draw your focus away, and allow you to centre yourself. You could even wear noise cancelling headphones during this.
Sleep in a different room
If you are finding your partner’s snoring too invasive, you could always sleep in different rooms. Remember, getting regular, quality sleep is integral to your overall health. As difficult as this may seem, it’s not a case of anyone having done anything wrong. Sleeping in separate rooms can benefit the both of you in the long run, and ensure you both get good rest.
