What would you do if you had to share a room or bed with someone who snores? Research shows that the partners of snorers lose two hours of sleep each night, which is equivalent to about two years of lost sleep over the length of the average marriage. If you have to deal with someone's loud snoring every night, encourage them to take action to address the problem.
Use white noise. White noise is a mix of sound waves of all frequencies and can dampen our perception of sounds like snoring, making it easier to fall asleep even when there is noise around. You can download or play white noise online. Natural sounds have a similar effect. There are also a number of white noise machines on the market that do not require computer operation and can be pre-programmed with different sounds. Sometimes, a consistent tone (rain, wind, static) is better than a tone with inconsistent pitch and volume (breaking waves, storms). Noisli is a good noise generator, and it's free.
Create white noise with a fan. If you have a fan nearby, put it next to your bed and let it run. Many people find that fan noise can effectively drown out snoring. No fan? Turning on a computer monitor has the same effect.
Listen to music on headphones. You can also drown out the snoring with soft, calming music. This is a better option for some people, especially music lovers. Music is useful for training the brain not to notice noises, like something being knocked over or a partner coughing in the middle of the night. If you are used to sleeping in a quiet environment, you may not be comfortable with white noise at first. But as long as you insist on listening to certain music only while you sleep, your body will eventually adapt to them and even feel sleepy as soon as you hear them. You can also install cheap sleep apps on your iPhone or iPod touch. These apps include sleep guides, calming sounds, or two-track beats. Headphones can double as earplugs even when you're not listening to music. There are soft headphones for sleeping that look a bit like a headband and are relatively cheap. This long-term solution may be right for you.
Use earplugs to silence snoring. Earplugs are a traditional but effective solution. Custom earplugs are more comfortable than commercially available earplugs, and many audiologists offer this service. If it's too late and there are no options, you can also make your own pair of temporary earplugs. Too late. Closed? You may want to make temporary earplugs, but do not make them too small, so as not to get stuck in the ear. Remember not to tuck them in completely, leaving a "small tail" so you can pull them out easily. Use a compact material that won't break if you stick it in the ear canal. Cotton is not suitable because it tears easily and does not block out much noise. Styrofoam is a better choice. Rolling a scrap cloth tightly and stuffing it in your ear can also work.
Take sleeping pills. Time to face your partner's snoring again? Don't worry, there are a lot of prescription drugs on the market that can make you pass out. If the situation is serious, you can also visit your doctor to get prescription drugs. Talk to your doctor about which over-the-counter versus prescription drugs are best for your symptoms and your body. There are also natural methods that can help improve sleep, but they are less effective against this type of noise.
Take an over-the-counter antihistamine to help you fall asleep. This method should only be used as a last resort, because the body quickly develops tolerance. If your partner snore because of a stuffy nose, it may help to put him on an allergy medication. It is best to consult an otolaryngologist and allergist to see if snoring is caused by sinus, nose, throat and tonsil problems.
Be examined by an expert. Anyone whose snoring interferes with their partner's sleep should consider sleep therapy to address the problem. Ask your partner to undergo sleep therapy or evaluation. Sleep tests (usually ordered by a respiratory physician) can confirm the severity of the snoring problem. Sometimes snoring is caused by a physical problem, such as a blocked airway or sleep apnea. [3] If these problems are not treated, over time they can cause damage to the body due to lack of restful sleep and oxygen.
Put the snorer on his or her side. This position is less likely to cause snoring. Try to have them sleep at the edge of the bed with their backs to you. Most people "know" they're sleeping on the edge of the bed and won't fall off. Hold some pillows against their backs to prevent them from turning around. Sometimes, nasal congestion can cause snoring and make you lose sleep. Wake up the snorer and let them blow their nose. Some people even sew tennis balls, or tape them to the back of their partner's clothes, and he will feel uncomfortable when he is lying on his back, so he will return to the position of lying on his side. You don't have to wake up and push them.
Support their bodies. Wake up your partner by tucking another pillow under their head. Raising their head slightly can help them stop snoring, especially if it's caused by obesity or nasal congestion. This is especially effective if the snorer must lie on his or her back and cannot lie on his or her side.
Sleep in separate rooms. Many partners of snorers find that they sleep better in separate rooms. Worried that sleeping apart will affect your relationship? In fact, many people find that they sleep better, are less tired, no longer grumpy because of insomnia, and feel closer to their partner. If you choose to sleep in separate rooms, make a point of spending time with your partner before you go to bed at night or wake up in the morning before your busy day begins.
Try to see things from a different Angle. Try not to mistake snoring for an annoying noise. Instead, think of it as the sound of your loved one breathing. Changing your attitude and taking action to improve your sleep can help you deal with the problem and find a compromise solution.
Talk to a counselor. If your partner isn't taking action to resolve the problem, ask them to go to marriage counseling together. Any unresolved issue for a long time will cause tension in the relationship. Short-term solutions only last for a while, but you still have to try to solve the problem in the best way possible. Remember, heavy snoring is bad for your loved one's health. For the sake of their physical and mental health, efforts should be made to solve this problem.
Surgery to reduce snoring. The operation requires local anaesthesia. Maybe having another snorer in the room helps. The second snore actually neutralizes the first person's snore. So how do we find the second snorer? It's easy. Find a dog that snores.
Try not to block the snorer's mouth or head with anything to prevent the snoring from waking you up, so as not to cause them to choke.
Be careful when you sleep with earplugs. Cords around your neck may suffocate you.
Do not use allergy medications to promote sleep without first consulting your doctor. Side effects or interactions with these drugs can be severe, and dosages may be several times higher than safe levels.
If your roommate or bed mate's snoring is very loud and monotonous (it does not make a regular noise with breathing), it is likely to be caused by sleep apnea. In this case, they should see a doctor (neurologist), have a sleep test, and then receive appropriate treatment. People with sleep apnea should not, under any circumstances, take allergy medication, as they can react violently to any medication taken before bedtime, even to death.