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A partner snoring can be more than just annoying.
Dr Kaylor is a licensed clinical and medical psychologist who specializes in sleep.
Dr Kaylor completed her residency at the Memphis VA Medical Center in Memphis, Tennessee.
Dr Leah Kaylor explains that During sleep, the muscles in the throat relax.
This is a sleep disorder where breathing stops and starts throughout the night.
How to sleep next to someone who snores
1.
Talk with your partner to identify the possible causes of snoring.
Consider also being tested for sleep apnea, as its a serious disorder that shouldnt be left untreated.
This could include quitting smoking, reducing alcohol intake and losing weight.
Use earplugs
Earplugs can be an effective solution for blocking any ambient noise keeping you awake, including snoring.
Many foam earplugs are able to block out sound of up to 28-33 dB.
For context, the average volume of snoring varies between50 dB to more than 100 dB.
However, noises from around 40 dB and up start to affect our sleep, often waking us up.
These stay securely in place, offering consistent comfort and effectiveness.
Encourage nasal strips
Congestion can cause snoring and worsen snoring, making it louder or more intense.
This is because the nasal airways are blocked, which leads to mouth breathing.
For this reason, breathing through the nose is essential to make it prevent or quieten snoring.
They are a great non-invasive solution to suggest to your partner, compared to otheranti-snoring devices.
Turn your partner on to their side
Certainsleep positionsmake snoring less likely.
A common position that causes snoring is back sleeping.
This increases the severity of OSA symptoms, including apnea events and snoring.
If your partner is sleeping on their back, you might gently reposition them to sleep on their side.
This will help reduce snoring.
It also minimizes the risk of acid reflux, which can worsen OSA symptoms, she adds.
If you want to sleep through the night, trylistening to white noiseas you fall asleep.
Some people find sleeping while listening to white noise difficult, so its worth experimenting with other sounds.
More gentle alternatives can be pink and brown noise.
Go to bed earlier than your partner
Falling asleep can be difficult for many people.
To give yourself a chance of falling asleep soundly, try going to bed earlier than your partner.
Try a calmingnighttime routineto help you adjust to your new sleep schedule.
Start with a hot bath or shower to relax you.
Try anti-snore technology
There are plenty of high-tech options designed to address the issue of snoring.
Many of this yearsbest smart bedsand mattresses include anti-snore technology.
This often means slightly raising the head of the bed.
Alternatively, there are also pillows designed to stop snoring.
When should you consider a sleep divorce?
This guilt can lead to passive resentment or emotional distance between partners.
Continuous sleep deprivation can result in poor health, so its important you prioritize your wellbeing.
If its louder, you may want to opt for separate rooms.
Dr Kaylor says a sleep divorce doesnt have to mean a loss of intimacy or connection in the relationship.
