No matter how much you love your partner, if they snore, it’s like sleeping next to a demon, a freight train, or a foghorn. A snoring partner can affect your quality of sleep, causing you to go about your day feeling tired and moody. Over time, chronic sleep deprivation can impact your mental and physical health, increasing the risk of anxiety, depression, weight gain, and a weakened immune system.
Furthermore, this abominable nocturnal noise can put a strain on your relationship due to resentment. Lying next to a snorer can be very frustrating and make you feel helpless, but there are several things that you can do to take the matter into your own hands.
Get to Sleep First
You might be able to avoid being kept awake by your partner’s snoring if you can get to sleep before them. However, this technique isn’t always foolproof since you will likely still hear them during a lighter phase of your sleep cycle.
Use Earplugs
Earplugs are a simple option that muffles or even blocks the loudest snores. Foam earplugs are fairly cheap but may be uncomfortable if they don’t fit your ear canal well. In the long term, you might find wax earplugs more comfortable as you can mold them to the shape of your ear. However, earplugs tend to hoard bacteria which can cause ear infections, so take care to replace your earplugs regularly.
Play White Noise
Another effective technique is to play white noise at bedtime. You can download white noise apps that play a range of frequencies that help to mask irritating sounds like snoring. Some produce a static sound, while others offer relaxing noise, such as a running washing machine, a fan, ocean waves, or pattering rain. You can usually listen to white noise through a speaker or with earphones. Some play continuously, while others can be set for a specified length of time.
Sleep Elsewhere
Although sharing a bed with your partner facilitates companionship, comfort, and intimacy, you may find sleeping in another room helpful. As long as you make the time to catch up, talk, and appreciate one another, separate beds do not have to ruin your relationship. Of course, there may be times, such as staying in a hotel, when it is impossible to move to another room. This is when it is handy to have some other tricks up your night sleeve.
Apply Mindfulness
Using the best mindfulness apps may help you to change your perception of your partner’s snoring. Try to listen to the sound as though it is a soundtrack and accept and detach from it. With practice, you may come to perceive the snoring as soothing, like the rolling sound of the ocean.
Speak to Your Partner
According to lawyers Watkins & Gunn, snoring is thought to be the second leading cause of divorce in the UK. Before the situation gets this bad, try speaking to your partner, as they may not realize that they snore. They may be willing to explore techniques that help to reduce or even stop their snoring, such as nasal or mouth strips, a mandibular advancement device (MAD), a prop, weight loss, or even surgery.
When your partner snores, it can have a detrimental effect on your health, your well-being, and your relationship. However, there are things that you can both do to lessen the impact and help you both to get a better night’s sleep. Ignoring the problem won’t make it go away, but taking a proactive approach can help you to regain control and get more Zs.
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