How To Block Out Snoring Without Earplugs
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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.
Special Tips For Travelers
If youre traveling, plan ahead to minimize the noise youll have to deal with at your destination:
- Request a bed or a room furthest away from noise. In a hotel, this could be the room furthest from the elevator. In a hostel or shared sleeping environment, it could be the bed closest to the corner and furthest from the hallway.
- Before booking, read reviews to see which of the hotels or hostels youre considering has the fewest noise complaints from other customers.
- Pack earplugs. Disposable ones are small enough to carry and cheap.
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How To Drown Out Snoring
Here are a few simple ways to drown out snoring and great ideas about how to sleep through snoring. These snoring aids will allow you to concentrate on something other than the loud snoring noise and allow you to fall asleep peacefully.
- Noise-reducing ear muffs: Noise-reducing ear muffs do not block out snoring completely but simply muffle the sound to a level that will enable you to get to and stay asleep. They will allow you to sleep through snoring and make it easier to sleep when someone snores.
- White noise machine: A white noise machine will help you to ignore snoring by listening to other noises instead such as Rainforest, Thunder, Windchime, Fan, Wind, Campfire, Ocean, Seagull, Brook, Birds, Bubble, Typhoon, Rain, Brown noise and more you also have the option of having a sleep timer on for when you nod off!
- Noise-reducing music pillow lets you stream music into your pillow to drown out your partners din!
- Sleep headphonesa personal favorite of mine which I use to listen to audiobooks, music, meditation, and podcasts to help me drift off.
- Dyson Fan. I personally use a Dyson fan like this one, on the 2nd setting as it creates just enough white noise to drown out my husbands snoring
Play Low Music Or Radio
This method is similar to the white noise machines.
The idea is to cover up the noises of snoring in your room by distracting yourself and tricking your mind into hearing something else.
Of course, you will have to find a type of music that suits you.
For me, it is hard to sleep when there are voices, so I always like to put on some classical music, or some ambient instrumentals.
Music with words always makes me want to sing along, and there goes my sleep.
There are some very, very pleasant mixes that could easily be found on YouTube, so check a few, and see how they work for you.
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Snoring: Why You Shouldnt Ignore It
Snoring is a common complaint. If you snore, it can disrupt your sleep and that of your partner. But snoring is sometimes more than a sleep-disturbing annoyance. It can sometimes be a sign of a hidden health condition thats more serious.
There are many factors that can be causing you to snore and there are steps you can take to mitigate these factors and help reclaim uninterrupted and restful sleep. King Edward VIIs Hospital consultant in respiratory medicine Dr David Simcock is here to explain what causes snoring, why it shouldnt be ignored and how it can be treated.
The Best Earplugs For Sleeping With A Snorer
When you sleep with someone who snores you need something to block out snoring so you can sleep through the noise.
I am somewhat of an expert on the best earplugs for sleeping with a snorer because over the past 20 years. Ive spent a fortune trying to find earplugs to wear to block out snoring completely. Ive tried them all!
- Foam earplugs: I found these earplugs to be totally ineffective at stopping any noise penetration at all, and they fell out of my ears all night long which completely defeated the object!
- Silicone earplugs: These helped block out snoring noises, but they constantly fell out and got sticky, mashed, and tangled in my hair! So I kept waking up all night uncomfortable. These are definitely not the best earplugs to block out snoring.
- Wax cotton earplugs: these are by far my favorite, and when inserted correctly, they stay in the ear and effectively reduce approximately 99% of noise. Just warm the earplug in your hand and mould it to the shape of your ear to cause a seal. I also prefer to cut each earplug in half, as I find they stay in better than the full size. These are by far the best earplugs to block out snoring, in my opinion!
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Overcoming Sleep Separation Stigma
But when it all gets too much, sleeping separately can be the perfect solution, although people can worry that it means the relationship itself is breaking down as well.
“It can feel quite unsettling in the relationship, there can be a sense of loss and of rejection with one partner having a desire to sleep separately as it’s embedded in our values of what we think of as a close and intimate relationship,” Dr Ree said.
“Of course it can be the case that a couple sleeping separately can be wonderfully close.”
ABC Radio Perth listeners shared their stories of sleeping apart, or wishing to:
Susan: “You don’t need to justify and be judged by others if you sleep apart! Everyone’s needs are different. My husband snores so loudly and I’ve had arthritis and medical conditions, so we have slept in separate rooms and beds for 13 years. It definitely doesn’t mean your relationship is troubled! I’m into my 38th year of marriage.”
Annette: “My partner and I have separate bedrooms, have done so for years now. We used to gauge my snoring on how loud he needed to have the TV volume up. We have been married for 40 years and have a very normal and loving relationship.”
Jack: “I wish my wife would agree to separate sleeping. Every night I am waking to her snoring and trying to get her to stop snoring. She won’t agree to it as she thinks it signals the end of our marriage.”
Dont Focus On The Snoring
Its easier said than done, but try not to focus on your partners snoring. If you can, place your focus elsewhere and think of something else instead.
With practice, meditation may be able to help. It trains the mind and gives you more control over your thoughts.
Self-hypnosis is another tool you may be able to use to help stop your mind from focusing on the sound of your partners snoring. As with medication, though, getting the full benefit of self-hypnosis could take some time.
People who are skilled in hypnosis can sometimes achieve incredible things. Its such a powerful tool dentists can use it to help reduce patient anxiety and to control their pain.
Hypnosis works well for other types of pain too. Research shows it has a 75 percent success rate for treating people suffering from pain caused by arthritis and related diseases.
If hypnosis can train your brain to be less susceptible to pain, it should be able to help train it to ignore snoring too.
If this is an option you wish to try, consider buying a self-hypnosis session on mp3. Some hypnotherapists have recorded hypnosis sessions especially for people who want to learn to ignore the sound of snoring.
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The Importance Of A Good Nights Sleep
Good sleep is as important as healthy eating & a fine exercise. However, not a lot of people pay attention to the effects of good sleep and only choose to take sleep when they are too fatigued and cant go about the day any longer.
However, maintaining a sleep cycle and sleeping for a recommended number of hours adds to our wellness and provides solutions to how to deal with snoring. Let us check how:
- It helps increase productivity and concentration by improving the brain function. This is because our analytical and problem-solving skills are more enhanced when we sleep well.
- It increases our physical strength. It is well known that mental health and physical health are interlinked. Therefore, our independent physical activities have more strength leading to an overall better physical performance.
- An uneven sleep cycle or less sleep exposes us to the risk of obesity. Weight gain is a common risk factor of poor sleep.
- Healthy sleep improves our immunity.
- Good sleep contributes towards a better metabolism and reduces the risk of health issues like increased sugar levels, diabetes etc.
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What I Learned Reading 200 White Noise Machine Reviews That Contained Snoring
Out of the more than 7000 reviews of the popular Lectrofan Classic, 220 contained the keyword snoring.
The majority of these 220 reviewers wanted to use the white noise machine to drown out their partners snoring and not surprisingly, it was mostly the husband that was being implicated.
Getting relief from their dogs snoring was the second most popular use case, followed by a snoring neighbor or person in an adjacent room.
What surprised me was that out of 110 with a snoring partner, 100 got relief and only 10 said it didnt work.
In fact, 11 of the success stories mentioned that their partner snored really loud, like a bear, a freight train, or a saw mill.
Here are the numbers:
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Dont Start A Sound War
If its a neighbor disturbing you, resist the temptation to start a sound war. Again, start with a polite request and continue to ask politely. If you blast your music back at them, nobody wins.
If someone is willing to work with you, then you can do some experiments to find the maximum volume they can put a television of stereo at without you hearing it. They could even use a little sticker to mark the maximum volume point.
This might sound silly or impractical, but Ive actually done it myself when I was the offending noise creator!
Many years ago, my downstairs neighbor told me they could hear my music in the evening and they were working shifts so would appreciate it if I could keep the volume down after 8 p.m.
So we just worked together to find the exact volume where the bass wasnt reaching their ears in bed. And in fact, it wasnt much lower than I enjoyed listening to anyway, so I was fine with it.
Surgery To Treat Snoring
Surgery should always be a last resort for snoring treatment. The fact is that most anti-snoring surgeries are permanent, with the exception of palatal pillars. Surgery may be necessary for those with enlarged soft tissues in the throat such as enlarged adenoids and/or tonsils. These soft tissues can cause an obstruction within the throat which can result in snoring. Surgery would remove these soft tissues to prevent any further narrowing of the airway.
To go along with weight loss, some patients opt for weight loss surgery as a means to stop snoring as well as to prevent and treat a variety of other conditions such as sleep apnea, hypertension, diabetes, and others. Unfortunately, many bariatric surgeons wont do weight loss surgery on patients who have sleep apnea without doing a tracheotomy.
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Best Ways To Deal With Snoring In A Relationship
Theres more than one way in which snoring affects your relationship. While most people are not aware that they themselves are snorers, there is no denying that the noise that occurs due to disruption of airflow annoys other people.
But that is not all, snoring is ruining your relationship in terms of sex also. Besides, advanced snoring and sleep disorders correlated with sexual dysfunction.
What About Kokoon Headphones
A great solution that uses the two techniques we have discussed, would be Kokoon headphones.
They block out the snoring sounds using three noise reduction technologies, including active noise cancellation and can drown out snoring sounds with other more calming ones.
Using the app, which has hours of spoken word techniques used in Cognitive Behavioural Therapy, you are more likely to get to sleep 30% quicker.
Made from flexible silicone that moulds to your head they are even comfortable for side sleepers. Visit kokoon.io to learn more.
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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:
Why Do People Snore
Snoring is the noise that is produced due to obstructed breathing. Your breathing can become obstructed for different reasons, like:
- Poor muscle tone
People are more likely to snore if theyre:
- Of a certain age
Unfortunately, many different things cause snoring. Even though most of the above-mentioned health conditions are easily treated and dont pose any immediate threat to your overall health, sleep apnea is a serious risk factor for developing cardiovascular disease. If the person next to you snores loudly, and their snoring is interrupted by breathing and gasps, they should contact a specialist as soon as possible since these can be signs of sleep apnea.People who suffer from sleep apnea are facing health issues like:
- Irregular heartbeat
However, even sleep apnea isnt a reason for panic. Nowadays, you can find treatment for this condition, and it involves using a special device that blows air into the throat to keep the airways open. And now, lets see how other peoples snoring affects you.
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How We Treat Snoring & Sleep Apnea
Fortunately, it is relatively easy to treat obstructive sleep apnea so that you can stop snoring and start sleeping better at night. If your partner has been complaining, do not ignore their request. We have a non-invasive, comfortable, and simple method to solve the problem that will allow both of you to sleep better. All you need to do is to schedule a consultation so that our Portland dental office can examine you and set you up with an at-home sleep study. We will give you a small machine to take home along with instructions on how to hook it up so that we can get a report of how well you are or are not sleeping at night. This is a more relaxing way to complete the test since you can do it from the comfort of your own home. The next day, you will need to bring the results back so that we can review them and determine if you do indeed have sleep apnea. If the test is positive, we will make an impression of your mouth and take measurements. This information will then be sent to the lab so that a removable oral appliance can be created. This device is small like a retainer and needs to be worn at night. Unlike a bulky and loud CPAP machine, an oral appliance can fit in your pocket and does not make any noise, making it incredibly discreet. It will hold your jaw in the forward position and, as a result, you can sleep better without the snoring.