Ear plugs can be found in almost any store that has basic medical supplies. You may need time to adjust to wearing the earplugs as you sleep. Most ear plugs are made of soft foam, which is placed inside the ear canal.
Some white noise machines produce only one sound, a gentle static that is considered pure white noise. If you prefer, other white noise machines will produce relaxing natural sounds such as that of ocean waves. White noise machines may have external speakers, however, most are used with earplug style headphones. Adjust the level of volume until you find an appropriate setting. You want it to be loud enough to block out external noises but not so loud that it keeps you awake. For a cheaper alternative, you may use a fan or other such device to create a low level of white noise in the room.
As difficult as it may be to try and sleep next to a snoring person, don’t take it personally. Remember that snoring is not a personal failure. There are methods they can use to stop snoring as much. Learn more about these methods to try and restore restful sleep to you both.
Make sure your new room is far enough away, or quiet enough, to ensure that you are not still able to hear any snoring. Although it may seem like it, sleeping separately doesn’t reflect poorly on your relationship. Remember that you are simply trying to improve sleep quality. It’s not so unusual for couples to sleep separately. Current estimates show that around 25% of couples are sleeping apart from one another. [5] X Research source Sleeping apart may not be desired, however, it can actually improve your relationship. Sleeping apart can improve sleep quality, which can actually increase appreciation for one another. [6] X Research source
Some have recommended sleeping with something uncomfortable, like a tennis ball, sewn into the back of a shirt. This will make it awkward for your partner to sleep on their back and forces them to sleep in another way.
Being overweight is not always a cause of snoring, however, it does increase the probability that snoring will occur. [8] X Research source Excess body fat will increase the chances of developing sleep apnea. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Changing aspects of a lifestyle, such as losing weight, are usually recommended starting points to stop snoring. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Have your partner ask your doctor for more information on how you can best lose weight.
Falling asleep with the nasal strip on may be unusual at first. Continued use will help your partner get used to the nasal strip. These strips won’t be helpful to anyone suffering from sleep apnea because sleep apnea is caused by collapsed soft tissues in the back of the throat. [11] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Alcohol causes the neck and tongue to relax which can obstruct airflow. Never drink alcohol right before sleep as this will make snoring worse. Smoking damages the throat and respiratory system. By reducing the amount your partner smokes, the chances of snoring occurring will also be reduced.
Nasal blockages. This may be due to chronic congestion or the configuration of your nasal passages, such as a deviated septum. Untreated allergies. Allergies can produce swelling of tissue in the nose and throat, as well as cause mucus production that can make breathing difficult. Obstructive sleep apnea. Sleep apnea is a potentially serious medical condition that your doctor will want to address. This occurs when your throat tissue blocks your airway and prevents breathing entirely.
If your partners palate is the cause of their snoring, their doctor may recommend palatal implants. These are strands of polyester filament that are placed within the soft palate the mouth, which stiffen and prevent snoring. Uvulopalatopharyngoplasty (UPPP) may be recommended if your partner has excess or loose tissue in or around the throat. By removing and tightening this tissue, this cause of snoring is eliminated. Laser and radio/sonic based treatments can also be used to shrink any excessive amounts of tissue in the throat. These are both outpatient procedures and are not as invasive as traditional surgery.
