How to Sleep With a Snoring Spouse
How to Sleep With a Snoring Spouse
Do you wake up and find yourself dragging? Desperately pawing for a few drops of Folgers so you can try and salvage some shred of your morning. How many times did you hit the snooze button this morning? If this sounds like you, then you might have a snorer on your hands. We love our partners. If we didn’t, we wouldn’t lie there wide awake while they snore blissfully unaware. If you’re reading this then you’ve probably already reached the point of insanity. This is where I come in. Before you kick your partner out of bed, check out these tips for how to sleep with a snoring partner.
Invest in Some Ear Plugs
If your partner snores as loud as mine does, a good pair of noise-canceling earplugs can save your marriage. Make sure that you don’t stiff the bill and get the cheap ones that just muffle the noise. If you want a real, peaceful nights sleep, get the good ones. You’ll thank me later. If earplugs aren’t your thing, try some noise canceling ear muffs. They tend to be more comfortable and as a bonus, they keep your ears warm.
Add Some Noise to the Party
It may seem a bit redundant to add noise, but white noise has proven to help people get a better night sleep. Some people might suggest turning a fan on, or leaving the TV on a snowy channel (if those even exist anymore). In this case, you’re probably going to need something a little stronger. First I’d recommend downloading a white noise app on your smartphone. Plug in some headphones and (try to) drift off. I like to open up YouTube and play one of those videos with binaural music. If that doesn’t work, you might want to bite the bullet and get a white noise machine. You can find them anywhere from $20 and up. If you can’t stop the snoring, you can at least try to drown it out.
Give ‘Em a Push
No, literally. Give them a push. Snoring is caused by restricted airways. Studies show that lying flat on your back makes you more prone to snoring. Roll them on their side to help open up their airway and let them breathe better. There are different devices you can use to open up the snorer’s airways. If that’s up your alley, check out our stop snoring mouthpiece. Pro Tip: Have you ever heard of the tennis ball trick? If you’re tired of kicking your partner in the middle of the night only to have them roll back over in an hour, try sewing a tennis ball onto their pajamas. I know I sound like a raving lunatic right now, but trust me. There’s some science to this one. Having the tennis ball hanging around back there makes lying on their back an uncomfortable position. It forces the snorer to sleep on their side and keeps them from rolling back onto their back. Once you’ve reached insanity, anything is worth a try.
Out With the Old, In With the New
Throw it out. Throw it all out. Trash the old pillows and invest in some “anti-snore” pillows. They are specially designed to keep the snorer’s head in an anti-snore position. The positioning helps to open up those airways and allow for easier breathing. Try to change all out the pillows just in case they steal your pillow in the middle of the night. If it isn’t enough that they wake you up taking your pillow, you’re not gonna want to wake up again to the snoring. Don’t be afraid to change out the old mattress. Some new padding can help you both get a better night sleep. Try a memory foam mattress, or even add a memory foam pad to the mattress you already have. Never again should you buy a spring mattress! Be honest, it’s probably time to change the old mattress anyway.
Be the First to Fall Asleep
I know this one sounds a little weird, but try to be the first person to fall asleep. You might be surprised. There are different stages of sleep, the most important one is known as REM, or rapid eye movement. This stage is where you get the most out of your sleep. You will cycle through each stage multiple times, so the more times you manage to hit REM sleep the better. REM sleep typically occurs about 90 minutes after you fall asleep, so try to give yourself that much time before the snoring onset. If you’re a victim of a snorer than you need as much of a head start as you can get. Even if you wake up from the noise later, you’ll at least have an hour or two under your belt. Suggest that your partner read a book or play on Facebook for a while so you can catch up on the beauty sleep.
Decongest and Get Some Rest
We all know that wonderful time of year when the leaves start growing back on the trees, and the flowers pop up out of the snow. You hear the first few whistles from the songbird and watch the baby bunnies come out. You know what I’m talking about. Allergy season. With allergy season comes along her friend, congestion. Don’t forget to stock up on the coffee and sleeping pills, because no one snores louder than someone a congested nose. My favorite way to combat the allergy snorer is a neti pot. You can get them for around 10-20 bucks from any drug store (and no, it doesn’t need to be a brand name.) It’s great when your sick or if you struggle with allergies. You fill up this little pot with the saline mixture they provide and literally wash away the mucus. The saline goes in one nostril and comes out through the other side. Totally gross, but totally worth it.
Get Cozy with the Spare Bedroom
When all else fails, don’t be afraid to get cozy with the spare bedroom. I’ll be honest, it may result in some hard feelings when your partner wakes up and you aren’t there. It’s important to have a conversation with your partner and let them know that you’re having trouble sleeping. There are actually many couples that prefer to sleep in separate bedrooms. I know that I’m one of those people that toss and turn quite a bit in the night, which is ironically probably a result of the snoring. My partner hates the constant tossing and turning, so sometimes the couch or spare room is a blessing for both of us. While you may have trouble adjusting to life in the spare room, your partner will surely appreciate a less cranky version of you in the mornings.
Consult a Doctor
Snoring is annoying, but all jokes aside, it can be dangerous. Snoring can be a warning sign for more serious conditions like sleep apnea or heart disease. One study shows that patients who snore had a greater degree of thickening in their heart’s carotid arteries. The theory is that the vibration caused by snoring is causing the thickening. Sleep apnea, on the other hand, is more common. This is a condition that results in brief pauses in your breathing while you sleep. Try to take some time to watch your partner sleep (you’ll be awake anyway) if you see them gasping for air in the midst of their snoring, it’s time to see a doctor. Sleep apnea is a serious condition and can lead to other serious conditions such as liver problems, heart disease, and even diabetes. There are different types of sleep apnea, and with that, there are different treatments. It is never a bad idea to bring snoring into the conversation with you or your partner’s doctor. Remember that no question is a stupid question unless it’s never asked.
How to Sleep With a Snoring Log *cough* Partner
No matter how much you love your partner, you can’t sacrifice your own sleep. Sleep is what recharges our brains so we can function the next day. Sleep is the difference between greeting your partner good morning and quietly grunting over your cup of joe. As much as we poke fun at our friends and partners for snoring, sleep deficiency is never funny. Your sleep is linked to your mood, heart health, immune system, and even sexual health. Fun fact: Lack of sleep can make you fat. Well, sorta. Studies show that people who routinely get restful sleep eat fewer calories. When you aren’t getting enough sleep, the body has to find other ways to replenish lost energy. Enter the cravings. So next time you find yourself unhappily looking in the mirror, or your spouse makes a rude comment on your weight, remember that it could be their fault. If you didn’t quite find the answer you were looking for, check out our blog for more ways on how to sleep with a snoring partner.