“I slept so well with you snoring in my ear all night”… said no one EVER!
Here’s the thing, just about everybody snores occasionally. In fact, research shows that 45% of all adults snore now and then.
But, what if your bed buddy’s snoring is turning you from a sane, loving human being, into a ragey, sleep deprived monster on the verge of smothering him in his sleep?
Jokes aside, snoring has been reported as a major source of relationship problems. Truth is, in the wee hours of the night we all have the same goal: to get a peaceful night’s rest. However, being the partner of someone who snores can be quite a challenge, especially if the snoring disrupts you to the point where sleeping comfortably is impossible.
Doctors and sleep experts agree that getting a good night’s sleep is vital to maintain physical and mental wellbeing. Most adults need between 7 and 8 hours of sleep each night, and if we don’t get a restful night, we can feel under-par and exhibit a number of sleep deprivation symptoms such as lower energy levels, comfort food cravings, forgetfulness, irritability, and fatigue. Studies show that people who get the appropriate amount of sleep on a regular basis live longer, happier, and healthier lives.
So, we have a few strategies to consider if your partner’s “nocturnal soundtrack” is keeping you awake:Put a tennis ball in a pocket tee worn backwards, which can help train him to sleep on his side. Sound silly? Not more so than performing tiny, angry karate chops so that he turns over without knowing it’s because you whacked him! Or, get him a body pillow. Body pillows reduce the chance of a person rolling onto their back. Side-sleeping helps about 30% of snorers.
Look at lifestyle changes. Dr. Andrew Westwood, assistant professor of clinical neurology at Colombia University, says: “Some people who snore haven’t always snored – they’ve gained weight and then they start.” Losing the weight could solve the problem.
Skip the night cap. Alcohol (and sedatives) relax the muscles in the throat which can block air passages.
Get a mouth guard. It takes a night or two to get used to, but it helps to keep the air passages open. It holds your tongue in place and forces you to breathe through your nose. Give it a try!
Invest in white noise to drown out the snoring.
Stay hydrated. Secretions in your nose and soft palate become stickier when you’re dehydrated, causing more snoring.
Taking a hot shower before bedtime can help to open the nasal passages.
Sleep on a firm pillow or add another to put their head in an elevated position, also replace the pillow every six months to eliminate allergens from congesting nasal passages.
Get a bigger bed. Having limited space when your partner is snoring is frustrating.
See a physician. There are times that snoring can be a symptom of a more serious medical condition such as sleep apnea.
Set up the second room. Sometimes you just have to admit defeat. Getting a good night’s rest is important and if you need to sleep separately on occasion, so be it. Just make sure to make time for intimacy!
Just remember, no matter what the cause of your partner’s snoring, this is not a conscious act on his part, so, be loving when addressing the issue. Here’s to wishing you a good night’s rest!
Source: tolovehonorandvacuum.com, www.scarymommy.com, restrite.com, www.dreams.co.uk, www.everydayhealth.com, www.femail.co.za, www.today.com, www.mommyedition.com, www.snore.net, www.telegraph.co.uk, www.webmd.com, www.phillymag.com, my.thesleepschool.org, www.helpguide.org, www.womanshealthmag.com, www.zenlama.com
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
