Have a Snoring Partner? Here Are 4 Tips for Quieter Sleep

Love is blind, but not deaf. And although things may be going on smoothly between the two of you during the day, snoring can ruin your nighttime together. What was supposed to be a relaxing night of deep sleep ends up becoming a nightmare. Why? Because your partner’s snoring is louder than a train whistle.

So what should you do besides stare at your partner? Here are four tips for quieter sleep you can implement.

Wear Earplugs

The quickest and most practical solution to eliminating the sound of your partner snoring is stuffing your ears with earplugs.

There’re a wide array of earplugs you can find in the market; pick one that suits your needs. You can go for the inexpensive soft foam earplugs or opt for the premium silicone noise-reducing plugs designed for people who work in overly noisy environments, like airport runways. For those who can’t sleep with earplugs, you can opt for noise-canceling headphones.

Put Your Focus Elsewhere

It may sound trite, but sometimes it helps. You can train yourself to downplay or ignore the snores by distracting yourself with meditation or listening to white noise or podcasts.

It may seem counterintuitive at first, but with time, you can ignore the sound of snoring and drift into a peaceful sleep.

Roll Them Over

Some people snore louder when lying on their back. If this is the case with your partner, change their position so they can stop snoring.

However, in addition to rolling them over, there are several positional therapy tips you can try:

• Use a snore-reducing trainer that makes it hard for the wearer to lie on their back. With the trainer on, your partner is less likely to snore.
• A head-positioning anti-snore pillow can help the user’s neck stay in a position that doesn’t clog the nasal passageways.
• Place a tennis ball or a smooth object underneath your partner’s back so that they feel uncomfortable laying on their back.

Having your partner sleep on their side with their head elevated can help open their airways and reduce snoring.

Encourage Your Partner To See a Snoring Specialist

If all the above strategies fail to help your partner improve, they may need to see a snoring expert. Loud and recurring snoring may indicate an underlying problem, such as obstructive sleep apnea. If left untreated, sleep apnea can increase the risk of depression and distraction.

When it comes to snoring, you may need to speak to your partner and make them understand how their snoring affects your sleep. Together, implement the above tips for quieter sleep until you find a solution that works for you.