How to Sleep When Someone Is Snoring: 7 Strategies to Try

It’s nighttime. You should be asleep. But you’re not. Because your partner, who’s lying next to you, is snoring, and you can’t sleep through the racket.

So what can you do, beside glare at your partner?

As it turns out, you do have options that will help you get a better night’s sleep. Here are seven tips to try.

Yes, this may be easier said than done. Sometimes, though, you can put the power of the mind to work and train yourself to ignore or downplay the sound of your partner’s snoring.

There are a few strategies you can try to distract yourself:

• meditate
• listen to a podcast
• listen to a guided meditation or mindfulness meditation

You may eventually be able to train yourself to not focus on the sound of snoring — or at least tune it out enough to fall (and stay) asleep.

One of the easiest and quickest solutions is to stuff your own ears with ear plugs to muffle or eliminate the sound of your partner sawing wood next to you.

Fortunately, you have a good array of choices, depending on your needs (and the volume of the snoring).

You can opt for inexpensive soft foam ear plugs that you can buy at the drugstore. You can also buy silicone noise-reducing ear plugs that are designed to be worn by people spending time in very noisy environments (think: rock concerts or airport runways).

If you don’t like the feeling of something inserted into your ear, slip on your noise-canceling headphones.

Purchase sound-blocking ear products online

• Mack’s Ultra Soft Foam Ear plugs
• Anbow Reusable Silicone Ear Plugs
• Boltune Active Noise-Canceling Headphones

Was this helpful?

A white noise machine generates a steady consistent noise that’s soothing to listen to. If it works right, you’ll be lulled into sleep.

Some white noise machines offer options, too. You can choose to listen to the sound of ocean waves crashing on the sand or a waterfall.

If you don’t want to invest in a separate white noise machine, download a white noise or mediation app for your smartphone and let that play instead.

Purchase a white noise machine online

• Letsfit White Noise Machine
• Magicteam White Noise Sound Machine
• White Noise Sound Machine: Portable Sleep Therapy

Was this helpful?

For some people, sleeping in the supine position — that is, lying on their backs — makes snoring worse. Research bears this out.

Although it’s become a cliché to elbow your snoring partner in the ribs so they’ll roll over onto their stomachs and (hopefully) stop snoring, sometimes changing position is truly all it takes.

Positional therapy (PT) is a treatment option specifically designed to help snorers avoid lying on their backs. There are several options you could try.

• Snore-reducing trainer. Imagine a padded weight belt that you sleep in. That’s basically the premise behind the trainer. It makes it hard for the wearer to sleep on their back, so they must roll over onto their side, where they may be less likely to snore.
• A tennis ball. In the middle of the night, when you’re eager to try anything, slip a tennis ball (or any other smooth object) underneath your partner’s back, which will make it uncomfortable for them to lie on their back.
• Head-positioning pillow. A head-positioning pillow, also sometimes called an anti-snore pillow, helps to properly align the user’s neck so they’re less likely to snore. You can order one online or pick one up at a local store, depending on how desperate you are for a good night’s sleep again. A 2015 study suggests your partner might get a better night’s sleep using one, too.

Purchase snore-reducing position aids online

• SnoreOver Anti-Snoring Belt
• Sharper Image Advanced Anti-Snore Pillow
• Tennis balls

Was this helpful?

Don’t just let your partner make excuses or insist that they don’t snore.

Instead, explain your concern and ask your partner to visit a doctor to be evaluated. Assure them that you’ll go with them if they’re uncomfortable going alone.

A sleep study can both determine how much they snore and assess the possible causes for their snoring. If the evaluation reveals that they suffer from obstructive sleep apnea (OSA), they can learn more about treatment options.

And there are indeed effective treatment options for people with OSA. Your partner might be a good candidate for:

• continuous positive airway pressure (CPAP) therapy
• bilevel positive airway pressure (BiPAP) therapy
• an oral appliance, similar to a mouthguard, which can position your jaw or hold your tongue in place

Surgery is also a possibility when other therapies don’t work.

And don’t assume it’s just men who snore. Research suggests that women especially tend to underestimate and underreport their snoring tendencies. They’re also less likely to visit a sleep clinic to be evaluated.

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.

Don’t 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 you’re feeling lonely, though, be sure to let your partner know that you’d rather be together. This can encourage them to make adjustments.

Listening to your partner snoring loudly next to you, night after night, can definitely breed resentment, which can have a negative impact on your relationship.

But did you know that secondhand snoring, as it’s sometimes called, can also have a harmful effect on your health?

Sleep deprivation can cause memory problems, disrupt your mood, and even increase your risk of developing:

• heart disease
• diabetes
• high blood pressure

A 2006 study even notes that people who got less than 6 hours of sleep per night were more likely to have obesity, which can also raise the risk of certain chronic health conditions.

Your sleep loss could also be shortening your life expectancy. A 2010 analysis of three large population-based studies found that the mortality risk increased by 15 percent among people who only slept for 5 hours or fewer each night.

When you treat your partner’s snoring, you’re more likely to get a better night’s sleep. And your own health will improve when you get enough high-quality sleep.

Don’t just suffer in silence if you’re trying to slumber next to a partner who snores.

Multiple strategies for lessening the impact are available to you. Try them out until you find one that works for you.

And don’t be afraid to ask your partner for potential solutions, too. They just might surprise you.

How to Sleep When Someone Is Snoring: 7 Strategies to Try

It’s nighttime. You should be asleep. But you’re not. Because your partner, who’s lying next to you, is snoring, and you can’t sleep through the racket.

So what can you do, beside glare at your partner?

As it turns out, you do have options that will help you get a better night’s sleep. Here are seven tips to try.

Yes, this may be easier said than done. Sometimes, though, you can put the power of the mind to work and train yourself to ignore or downplay the sound of your partner’s snoring.

There are a few strategies you can try to distract yourself:

• meditate
• listen to a podcast
• listen to a guided meditation or mindfulness meditation

You may eventually be able to train yourself to not focus on the sound of snoring — or at least tune it out enough to fall (and stay) asleep.

One of the easiest and quickest solutions is to stuff your own ears with ear plugs to muffle or eliminate the sound of your partner sawing wood next to you.

Fortunately, you have a good array of choices, depending on your needs (and the volume of the snoring).

You can opt for inexpensive soft foam ear plugs that you can buy at the drugstore. You can also buy silicone noise-reducing ear plugs that are designed to be worn by people spending time in very noisy environments (think: rock concerts or airport runways).

If you don’t like the feeling of something inserted into your ear, slip on your noise-canceling headphones.

Purchase sound-blocking ear products online

• Mack’s Ultra Soft Foam Ear plugs
• Anbow Reusable Silicone Ear Plugs
• Boltune Active Noise-Canceling Headphones

Was this helpful?

A white noise machine generates a steady consistent noise that’s soothing to listen to. If it works right, you’ll be lulled into sleep.

Some white noise machines offer options, too. You can choose to listen to the sound of ocean waves crashing on the sand or a waterfall.

If you don’t want to invest in a separate white noise machine, download a white noise or mediation app for your smartphone and let that play instead.

Purchase a white noise machine online

• Letsfit White Noise Machine
• Magicteam White Noise Sound Machine
• White Noise Sound Machine: Portable Sleep Therapy

Was this helpful?

For some people, sleeping in the supine position — that is, lying on their backs — makes snoring worse. Research bears this out.

Although it’s become a cliché to elbow your snoring partner in the ribs so they’ll roll over onto their stomachs and (hopefully) stop snoring, sometimes changing position is truly all it takes.

Positional therapy (PT) is a treatment option specifically designed to help snorers avoid lying on their backs. There are several options you could try.

• Snore-reducing trainer. Imagine a padded weight belt that you sleep in. That’s basically the premise behind the trainer. It makes it hard for the wearer to sleep on their back, so they must roll over onto their side, where they may be less likely to snore.
• A tennis ball. In the middle of the night, when you’re eager to try anything, slip a tennis ball (or any other smooth object) underneath your partner’s back, which will make it uncomfortable for them to lie on their back.
• Head-positioning pillow. A head-positioning pillow, also sometimes called an anti-snore pillow, helps to properly align the user’s neck so they’re less likely to snore. You can order one online or pick one up at a local store, depending on how desperate you are for a good night’s sleep again. A 2015 study suggests your partner might get a better night’s sleep using one, too.

Purchase snore-reducing position aids online

• SnoreOver Anti-Snoring Belt
• Sharper Image Advanced Anti-Snore Pillow
• Tennis balls

Was this helpful?

Don’t just let your partner make excuses or insist that they don’t snore.

Instead, explain your concern and ask your partner to visit a doctor to be evaluated. Assure them that you’ll go with them if they’re uncomfortable going alone.

A sleep study can both determine how much they snore and assess the possible causes for their snoring. If the evaluation reveals that they suffer from obstructive sleep apnea (OSA), they can learn more about treatment options.

And there are indeed effective treatment options for people with OSA. Your partner might be a good candidate for:

• continuous positive airway pressure (CPAP) therapy
• bilevel positive airway pressure (BiPAP) therapy
• an oral appliance, similar to a mouthguard, which can position your jaw or hold your tongue in place

Surgery is also a possibility when other therapies don’t work.

And don’t assume it’s just men who snore. Research suggests that women especially tend to underestimate and underreport their snoring tendencies. They’re also less likely to visit a sleep clinic to be evaluated.

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.

Don’t 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 you’re feeling lonely, though, be sure to let your partner know that you’d rather be together. This can encourage them to make adjustments.

Listening to your partner snoring loudly next to you, night after night, can definitely breed resentment, which can have a negative impact on your relationship.

But did you know that secondhand snoring, as it’s sometimes called, can also have a harmful effect on your health?

Sleep deprivation can cause memory problems, disrupt your mood, and even increase your risk of developing:

• heart disease
• diabetes
• high blood pressure

A 2006 study even notes that people who got less than 6 hours of sleep per night were more likely to have obesity, which can also raise the risk of certain chronic health conditions.

Your sleep loss could also be shortening your life expectancy. A 2010 analysis of three large population-based studies found that the mortality risk increased by 15 percent among people who only slept for 5 hours or fewer each night.

When you treat your partner’s snoring, you’re more likely to get a better night’s sleep. And your own health will improve when you get enough high-quality sleep.

Don’t just suffer in silence if you’re trying to slumber next to a partner who snores.

Multiple strategies for lessening the impact are available to you. Try them out until you find one that works for you.

And don’t be afraid to ask your partner for potential solutions, too. They just might surprise you.

How to stop snoring | GQ Russia

Snoring is not only a nightmare for most people, but also the cause of breakups, undermined self-esteem, irritability and drowsiness. Fortunately for all of us, snoring can be not only prevented but also cured.

6 tips to stop snoring

Snoring can lead to serious health problems. Especially if your girlfriend sleeps with a baseball bat. So it’s better to take care to sleep quietly.

1

Keep fit

This will keep excess fat from pressing on your neck and making it hard to breathe.

2

Do not smoke

Smoking causes the muscles in the throat to relax and interferes with the flow of blood to them.

3

Do not drink sleeping pills

Sleeping pills and sedatives cause relaxation of the muscles, including the muscles of the throat.

4

Sleep on your side

Most people snore lying on their back, as this is the position where the most pressure is placed on the throat. If you can’t sleep on your side, put a tennis ball under your back. As soon as you decide to roll over onto your back, it will return you to your original position.

5

Do not abuse alcohol

Alcohol is known to be a great way to relax. It relaxes absolutely everything (even the muscles of the throat), so that drinking will have to be brought under control. It’s worth doing though, even if you’re not afraid to snore like an elephant.

6

Wear comfortable sleepwear

Make sure that the collar of your pajamas is wide enough not to squeeze your neck.

6 ways to deal with snoring

In case you didn’t cope with the first stage and still started to snore.

1

Orthopedic pillows

They are designed for more than just supporting your head and neck while you sleep. They also keep your jaw in the correct position, allowing you to breathe properly and silently.

2

Ear plugs

This item is not for you, but for your partner. But remember that this is not a solution to the problem.

3

Nasal spray

Sprays make it easier to breathe during a cold (during this time you snore even more) and also make it quieter and calmer. So you can use them at bedtime even without obvious signs of illness.

4

Sleep Gadgets

Chin rests and night guards help you stop snoring. However, if you decide to try any of these, don’t forget to warn your partner that you will be in full gear that night (in case the girl thinks that you will be practicing MMA at night).

5

Operation

This option is only valid in emergency cases when the anatomical structure of the nose needs to be corrected. If you just snore and the reason for this is not a pathology, no one will cut you.

6

Spare room

Where your girlfriend will sleep. We hope you will not need a second bedroom, as in the Victorian era. But anything happens.

Snoring should not be considered a minor problem. After all, it can lead to health problems: from regular lack of sleep to holding your breath during sleep. So if you can not cope with snoring on your own – do not hesitate to consult a doctor.

Sleep well (and quietly).

First published on the American GQ website.

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How to stop snoring at night in your sleep?

15 remedies to stop snoring

Why do people snore?

If you snore, you are not alone: ​​up to half of all American adults snore. This happens when air passes through your throat when you breathe in your sleep. Air passing through your throat causes the relaxed tissues in your throat to vibrate and cause harsh, annoying snoring sounds.

Snoring can disturb your or your partner’s sleep. Even if this doesn’t bother you too much, it’s not a factor to ignore. We still advise you to find a cure for snoring. In fact, snoring can be a sign of serious health problems, including:

• Obstructive sleep apnea (closing of the airways)
• Obesity
• Problem with the structure of your mouth, nose, or throat
• Lack of sleep

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B In other cases, snoring may be caused simply by sleeping on your back or drinking alcohol before bed.

15 snoring remedies that will help you stop snoring at night in your sleep

In some cases, when you snore, it is important to see a doctor to get the necessary treatment to eliminate the underlying problem.

Snoring caused by non-hazardous factors such as sleeping position can often be treated with simple home remedies.

Here are 15 remedies commonly used to treat snoring and its various causes:

1. Lose weight if you are overweight.

This will help reduce the amount of tissue in the throat that can cause snoring. You can lose weight by reducing your total calorie intake through smaller portions and healthier foods. Make sure you exercise regularly every day. You can also seek help from your doctor or nutritionist.

2. Sleep on your side.

Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partially blocks the airflow through the throat. Sleeping on your side is all you need to allow air to flow freely and reduce or stop snoring.

3. Raise the head of the bed.

Raise the head of the bed 10 cm to reduce snoring by opening up the airway.

4. Use nasal strips or external nasal dilator.

Adhesive nose strips can be attached to the bridge of the nose to increase space in the nasal passage. This can make your breathing more efficient and reduce or eliminate snoring.

You can also try a nasal dilator, which is a hardened sticky strip that is applied to the top of the nose through the nostrils. This can reduce airflow resistance, making breathing easier.

Try nose strips to reduce snoring.

5. Treat chronic allergies.

Allergies can reduce airflow through your nose, forcing you to breathe through your mouth. This increases the likelihood of snoring. Talk to your doctor about over-the-counter or prescription allergy medications that can improve your condition.

6. Correct structural problems in the nose.

Some people are born with an injury or have an injury that causes a deviated septum. This is a warp in the wall separating the nose, which limits the flow of air. This can lead to mouth breathing during sleep, causing snoring. Surgery may be required to correct this condition. Talk to your doctor.

7. Limit or avoid alcohol before bed.

Try not to drink alcohol for at least 2 hours before bed. Alcohol relaxes the muscles in the throat, causing snoring.

8. Avoid taking sedatives before bed.

If you snore and take sedatives, talk to your doctor about your options. Stopping sedatives before bed can make snoring easier.

9. Stop smoking.

Smoking is an unhealthy habit that can make snoring worse. Talk to your doctor about treatments, such as gum or patches, that can help you quit smoking.

10. Sleep well.

Make sure you get the recommended 7-8 hours of sleep each night.

11. Use mouth guards.

Dental mouthpieces, called “oral appliances”, help keep your airways open, making it easier for you to breathe. This prevents snoring. To make one of these devices, contact your dentist.

12. Use a CPAP (Continuous Positive Airway Pressure) machine.

100% guarantee that you won’t snore at night in your sleep is sipap therapy with continuous positive airway pressure using a sipap machine.

Unless medically contraindicated, wearing a pressure air mask over the nose or nose and mouth while sleeping is guaranteed to keep the airway open while sleeping. This treatment is often recommended for the treatment of obstructive sleep apnea. For the treatment of central apnea and mixed apnea, more functional models of CPap machines are used.

13. Wear palatal implants.

Also known as the “pillar procedure”, this procedure involves inserting braided polyester threads into the soft palate of your mouth. This hardens the soft palate to reduce snoring.

14. Get UPP (uvulopalatopharyngoplasty).

This type of surgery compresses the tissues of the throat in the hope that this will reduce snoring. Laser uvulopalatopharyngoplasty (LAUPPP) is also available and is sometimes more effective than UPPP.

15. Radiofrequency tissue ablation (somnoplasty).

This new treatment uses low intensity radio waves to narrow the soft palate and reduce snoring.

How to deal with snoring

Snoring can disturb your sleep and that of your partner. But in addition to being annoying, it can indicate serious health problems. Seeing a doctor and using one or more of the 15 treatment options above will help you control your sleep and stop snoring.