Sleep In A Different Room
Remember the old adage about how desperate times call for desperate measures? When all else fails, you might have to leave the room at night.
Dont feel bad if you choose this option, especially if it works for you. Research backs you up. A 2002 study found that sleeping apart seemed to actually contribute to greater marital satisfaction when one spouse snored.
If youre feeling lonely, though, be sure to let your partner know that youd rather be together. This can encourage them to make adjustments.
Their Snoring Keeps You Up
Research shows that partners of people who snore or have sleep apnea are more likely to wake up during the night, and theyre twice as likely to report fatigue and daytime sleepiness, increased muscular-skeletal pain symptoms and increased marital dissatisfaction, according to Dr. Timothy Morgenthaler, the co-director for the Mayo Clinics Center for Sleep Medicine in Rochester, Minnesota. Theres very ample evidence that their sleep quality is very much affected, he said.
One strategy is to treat the snorer while the other is to lessen the impact of the snoring. That can include using earplugs or a white noise generator to drown out the sound. Wyatt said its important to consider whether the person is a chronic snorer or someone who only snores when theyre on their back. Its also important to distinguish if the problem occurs when theyve been drinking alcohol or when they have excessive nasal congestion. Those are pretty easy to modify, he said. But gasping or pausing during breathing could be signs of sleep apnea and should be looked at by a doctor.
How To Stop My Boyfriend From Snoring
Okay, so maybe it isnt just boyfriends who do all the snoring, since it can also be a girlfriend, husband, crazy uncle in the next room, or anyone else around you who just WILL NOT stop SNORING!
Whew, it can be trying at times.
But, there is good news: Most chronic snoring can be quieted downthough it may take trying a few cures before finding the right one.
Here is what you need to know about how to finallyfor the love o Peteget that person lying next to you to STOP snoring!
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Night Owls And Early Birds Dont Mix
Blame it on circadian rhythm: Night owls naturally feel sleepy later in the evening, while early birds feel compelled to turn in early and wake up with the sun. Dr. Eric Zhou, a sleep medicine expert at Harvard Medical School, said this can lead to conflict for couples because their only time together is often at the end of the day. If somebody physically feels their bodys internal clock is telling them, You should be in bed by 9 p.m their partner doesn’t naturally feel sleepy, their partner wants to go to bed with them because they want to be a good husband or wife, Zhou said. But they end up spending hours in bed not sleeping because they just physiologically are not there, which can create frustration.
Thats something doctors agree you want to avoid at all costs even if it means going to bed and waking up at separate times, which is a must for shift workers and couples on different schedules. Morgenthaler recommended each partner be as quiet as possible during the other persons sleep, even if it means setting out the next days clothes ahead of time to lessen morning disruptions. Talk about it and do a little bit of planning, he said.
The Main Causes Of Snoring
Allergies. Allergic reactions , can trigger snoring. Fortunately, this can be remedied by mitigating the factors that provoke these allergic reactions.
Weak Throat Muscles. Weak throat muscles can easily block your air passage resulting in snoring. The thing about snoring is that it can cause even more snoring. As you snore, these muscles become weaker and with time snoring advances from mild to a bigger disorder. If not handled prudently it can even result in obstructive sleep apnea.
Excess Weight. As we gain weight, the excess fats are deposited beneath our tissues which include the throat tissues. As the fat increases, free air passage is interrupted, consequently inducing snoring. Most people who snore will testify that it started or became more pronounced soon after gaining a few extra pounds.
Nasal Congestion. The nose is the primary organ for breathing. Primarily, snoring originates from the throat, but at times it can shift to the nasal area when there is congestion which inhibits comfortable breathing.
Obstructive Sleep Apnea . OSA is a disorder in which the throat tissues block airway passage either partially or completely during sleep. This occurs in cycles, and the person will wake up with a snort or gasp. OSA, therefore, induces snoring and it can also be caused by untreated excessive snoring.
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What Are The Medical Risks
Obstructive sleep apnea syndrome is a serious disorder that can turn into a major health risk and involves frequent breathing interruptions during the night due to blocked airways. If its left untreated, sleep apnea can create an increased risk for stroke, high blood pressure and heart disease.
When your breathing frequently slows down or stops while youre sleeping, long-term changes can occur that are associated with cardiac, circulation and brain function problems. Youll also wake up feeling groggy and not rested, which can snowball into not feeling your best throughout your busy days.;
Heroic snoring also can cause sleep disturbances and waking episodes, says Dr. Kominsky. These disturbances can prevent the brain from entering the restorative REM sleep stage, leading to mood, memory and concentration problems.
If you suspect your partner of having sleep apnea, you can try monitoring their sleep patterns. Danger signs are apneic episodes that last more than 10 seconds to 20 seconds. Its important that your spouse should consult with a doctor if you suspect heroic snoring or obstructive;sleep apnea.
Ye Olde Tennis Ball Technique
Snoring tends to happen when youre lying on your back rather than sleeping on your side.
I remember reading an article on the interwebs ages ago about the importance of your sleep position and how popping a tennis ball into a pocket thats been stitched onto the back of a tight t-shirt could prevent snoring.
Of course, I found the whole concept effing hilarious not to mention ingenious and of course, I had to get my dude to try it .
I didnt have any tennis balls around because my dog likes to eat them , so I MacGyvered an empty plastic bottle onto a thrift store shirt with some duct tape.
If youre not crafty and prefer a pre-made snoring shirt , you can get one here.
Did it work? Well, the shirt definitely made him stop snoring but also kept him up most of the night . One reason could be that he doesnt like to sleep with a shirt on. The other could be that he had an empty bottle duct-taped over his spine.
The concept works, but Im not sure its reasonable to ask him to sleep with this on every night .
If youve got spare tennis balls lying around, you could also learn to play tennis just a thought.
Alcohol before bed, in general, is just bad for sleep.
The reality is that alcohol is not the answer to getting better sleep, advises Breus.
While alcohol can make you sleepy, it also does the following to detract from sound sleep:
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Snoring And Your Relationship
No matter how much you love each other, snoring can put a strain on your relationship. If youre the one lying awake at night as your partner snores away, its easy to start feeling resentful. And if youre the snorer, you may feel helpless, guilty, or even irritated with your partner for harping on about something you cant control.
When snoring is a problem, relationship tension can grow in the following ways:
Sleeping in separate rooms. While this may be a solution for some couples, it can also take a toll on emotional and physical intimacy. And if youre the one snoring, you might feel lonely, isolated, and unfairly punished.
Irritability due to sleep loss. Disrupted sleep isnt just a problem for the non-snorer. Snoring is caused by disordered breathing, which means the snorers sleep quality also suffers. Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and conflict. This can explain why communication often breaks down when you and your partner try talking about the problem.
Partner resentment. When a non-snorer feels they have done everything possible to sleep through the night but the snorer doesnt take any action to combat the snoring, it can lead to resentment.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together as a team to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected.
How To Sleep When Someone Is Snoring
If your partners snoring doesnt seem to be stopping and its keeping you awake, its important to prioritise your own sleep needs. The most obvious solutions are to adjust your sleeping patterns for example, if you go to bed before them, youre more likely to be asleep before the snoring starts. If you have a spare room, dont be afraid to use it, a third of married couples admit to sleeping better alone.
If you havent got a spare room and the snoring wakes you up. It might be best to invest in some good quality earplugs and remember to keep your partners head elevated while they sleep on their side.
If all of the above doesnt work, its best to see your GP, snoring can often be a symptom of the sleep disorder Sleep Apnea, so its always good to get it checked out, if in doubt.
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How To Peacefully Fall Asleep When Your Partner Is Snoring
While not sleeping because of no apparent reason is already pretty frustrating, its even worse when its caused by something you cant control: noise. You can ask your neighbours to lower the volume of their music, but its a lot harder to ask your partner to stop snoring.
The first thing you might be inclined to do is just giving an elbow in the sides but you can imagine this is not the most effective tactic. However, there are some methods to tackle this problem. Here they are.
Bedtime Remedies To Help You Stop Snoring
Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt . If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
Try an anti-snoring mouth appliance. These devices, which resemble an athletes mouth guard, help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.
Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
Keep bedroom air moist. Dry air can irritate membranes in your nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
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Dealing With Complaints About Your Snoring
Its common to be caught off guardand feel a little hurtwhen a partner complains about your snoring. After all, you probably didnt even realize it was happening. And although it might seem silly that snoring can cause such relationship turmoil, its a common and a very real problem.
If you dismiss your partners concerns and refuse to try to solve your snoring problem, youre sending a clear message to your partner that you dont care about their needs. This could mean your relationship is in trouble, and thats a bigger problem than the snoring.
Keep the following in mind as you and your partner work together to find a solution to your snoring:
Snoring is a physical issue. Its nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
Avoid taking it personally. Try not to take your partners frustration as a personal critique or attack. Your partner loves you, just not the snoring.
Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
Make it clear that you prioritize the relationship. If you and your partner have this understanding, youll both do what it takes to find a cure for the snoring.
Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that its not okay for them to throw an elbow or snap at you when youre snoring.
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Communication To Solve The Snoring Situation
As stated at the start, the most successful couples often enjoy excellent communication. However, when both sides are dealing with sleep deprivation, it can be challenging to find any time or desire to talk, let alone to find common ground. Here are some suggestions to give you the best chance of success:
Talk when you are both as rested as possible.
Avoid talking talk in the middle of the night, first thing in the morning, or right before bed.
Keep each others perspectives in mind: both of you have legitimate concerns, but neither is trying to hurt each other.
Remember that snoring is a physical issue, not an emotional one, and can be addressed without judgment or prejudice.
- Confirm that you both care for each other, and take each other’s concerns seriously.
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Avoid Alcohol Before Bed
No, were not saying to do your drinking in the morning, although curtailing it in the evening can help alleviate snoring in those who imbibe.
And, it is not just alcohol which can cause snoring.
In fact, prescription drugs, barbiturates, sleep aids, allergy medications or even being too tired can also make your partner sound like Godzilla, since all of them can cause the back of their throat to become overly relaxed.
Snoring Can Signal Persistent Health Problems And Make You Rethink Sleeping In The Same Bed
Snoring. Its the sore spot of many otherwise great relationships.
But when your partner sounds like a rusty muffler at 3 a.m. and regularly awakens you from a sound sleep, snoring becomes more than just an annoyance. It can signal persistent health problems, and maybe even make you rethink the benefits of living as a couple.
So what can you, and your partner, do about it short of divorce?
First, recognize that its a physical problem, not something your partner does on purpose. Almost everyone snores occasionally, and about a third of us do so regularly.
It happens when the tissues in our upper airway vibrate. When we sleep, the muscles and soft tissue in the back of the throat relax, and the airway can become obstructed. The vibration is what causes the noise, according to Harly Greenberg, a pulmonologist and medical director of the Northwell Health Sleep Disorders Center in Manhasset, New York.;
Snoring generally worsens with age, and men generally snore more than women, at least until women reach menopause. Then, it happens about equally, Greenberg says. Its also more common if youre overweight, because a larger neck circumference means narrower airways. Fat also settles on the back of the tongue and can make airway obstruction worse. Snoring can also be caused by other physical conditions, like asthma, a deviated septum, a cold, or sinusitis.;
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Why Do Men Snore
Men tend to get a bad rep when it comes to snoring and although it can often seem they are louder , more disruptive snorers than women, when it comes down to it, the reasons men snore are exactly the same reasons that women do.;
That snoring sound we know so well is attributed to the movement of air around the nose and mouth as we breathe in our sleep. How this airflow is impacted by individual differences in our mouths, noses, airways, nasal cavities and muscles around this area will impact just how and why a man is likely to snore.
When we sleep, air moves around the airways in our nose and throat. This movement of air causes the relaxed tissues in these areas to vibrate which results in the sound of snoring that we are all used to. Men with excess tissue in these areas or particularly relaxed muscles will generally snore more frequently and louder than others.;
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