Snoring is an anatomical and physical issue, not an emotional one. This includes making the non-snoring spouse’s sleep quality a priority.
If you’re not sleeping well, you’re not thinking straight, which can compound the negative emotions that can arise when snoring is a nightly disturbance.
Focusing on the physical and logistical aspects of snoring keeps the non-snoring partner from taking the behavior personally, and stops the snoring partner from feeling that their night noises are a personal failure.
How do you cope with a partner who snores? Particularly when you both work and you need a good night sleep. Well, not to worry, without sending a dime, you can make your partner overcome snoring.
Find below some tips to help reduce snoring:
1. Make them sleep on their side
Lying on your back makes the base of your tongue collapse to the back wall of your throat, often causing the snoring sound. Gently roll your partner over on to their side, and place some pillows snugly against their back to make sure they don’t revert to their previous position.
2. Change your pillows
People with allergies are most likely to be snorers, as their nasal passages regularly get congested. To eliminate this , and decrease the severity or likelihood of snoring, dust the house and rooms regularly and replace your pillows every six months. It has also been recommended that you elevate your head by sleeping on a thicker pillow. This will help open up your airways.
3. Advise them to avoid alcohol before bed
Your whole body relaxes during sleep, but drinking alcohol can relax your muscles even further, which is not a good thing. When your throat muscles relax too much, your tongue falls backward into the airway, causing you to snore. Also, stay away from sleeping pills and cough syrups as they too relax your airways causing you to snore.
4. Get your partner to shower before going to bed
Snoring happens when nasal passages are congested. One way to free up your sinuses is to take a long, hot shower and breathe in the steam. Another method is to breathe in steam from a cup of boiling salt water, this has been said to work wonders.
5. Choose the right mattress
Having a comfortable mattress is half the battle to getting good sleep, even if your partner snores. Mattress springs compress over time, meaning your spine gets less support. As well as trying them for yourself, it’s worth getting advice from the staff when buying a new mattress.
6. See a doctor
Snoring could be a sign of a major health challenge. Snoring and sleep apnea have been linked to cardiovascular problems such as high blood pressure and coronary artery disease and this increases the risk for heart attack. It’s advisable you see a doctor.
7. Be understanding
It can be frustrating trying to fall asleep when someone’s snoring or to be woken by the sound. But getting angry can often worsen the struggle to get to sleep. Try to keep calm and tune out, rather than focusing on how irritated you are.
