Content

• Steps
• Method 1 of 2: How to Improve Your Sleep Quality
• Method 2 of 2: Help your partner stop snoring
• Tips
• Warnings

Sleeping next to someone who snores can be challenging. Fortunately, there are several ways to help you and your snorer get enough sleep. Learn how to muffle snoring sounds and help snorers reduce the volume of their snoring.

Steps

Method 1 of 2: How to Improve Your Sleep Quality

1. 1 Wear earplugs. Purchasing a pair of earplugs is the easiest and quickest way to get enough sleep next to a snoring person. Go shopping to find the right type for your ears.
   • Earplugs can be found at any store that sells medical supplies.
   • It may take a while to get used to earplugs while sleeping.
   • Most earplugs are made of soft foam that fits inside the ear canal.
2. 2 Buy a white noise generator. The white noise generator produces a continuous beep that drowns out other annoying sounds. If you use a white noise generator, you will be less bothered by snoring during the night.
   • Some white noise generators produce only one sound or little interference, which is considered to be pure white noise.
   • You may prefer a generator that produces relaxing sounds from nature, such as the sound of ocean waves.
   • White noise generators can have external speakers, but most often the sounds are heard using headphones.
   • Adjust the volume level by choosing the setting that suits you. It should be loud enough to drown out outside noises, but not so loud that it interferes with your sleep.
   • For a cheaper alternative, you can use a fan or similar device to create low white noise in the room.
3. 3 Tell the person he snores. More often than not, the snorer does not even know that he is snoring. Be sure to tell him about it and try to find a solution together that suits both.
   • While trying to fall asleep next to a snoring person can be really tricky, don't be offended. Remember that snoring is not someone's fault.
   • There are ways they can use to stop snoring. Learn more about this to try and restore restful sleep for both of you.
4. 4 Sleep in another room. If you cannot sleep next to a snoring person, then you may decide, as a last resort, to sleep separately from each other. Sleeping apart from the snorer will improve your sleep.
   • Make sure the new room is far enough away or quiet enough that you won't hear snoring again.
   • You may feel that sleeping together is bad for your relationship. Remember that you are just trying to improve your sleep quality.
   • It is not unusual for a couple to sleep separately. By some estimates, about 25% of married couples sleep separately.
   • Separate sleep is a compulsory measure that can actually improve your relationship. Sleeping separately can improve the quality of your sleep, for which you will only be grateful to each other.

Method 2 of 2: Help your partner stop snoring

1. 1 Ask your partner to sleep on their side or stomach. The likelihood of snoring increases when your partner sleeps on their back. This is due to the fact that excess weight puts pressure on the respiratory system and neck.
   • Some recommend sleeping with something uncomfortable, such as a tennis ball sewn to the back of the shirt. This will make your partner uncomfortable sleeping on their back and will be forced to change position.
2. 2 Lose weight. Being overweight is a common cause of snoring. Excess weight affects the lungs and neck, blocking or distorting air flow during sleep.
   • Being overweight is not always the cause of snoring, but it increases the likelihood of snoring.
   • Excess body fat increases the chances of developing sleep apnea syndrome.
   • In order to get rid of snoring, it is usually recommended to change something in the lifestyle - first of all, to lose weight.
   • Ask your partner to see a doctor to learn more about how to lose weight.
3. 3 Try a nose patch. A nasal patch is an over-the-counter method to improve the movement of air in the nasal cavity. The nasal patch pulls the nostrils slightly, opening and holding them in that position. By improving the movement of air in the nasal cavity, snoring can be reduced.
   • Falling asleep with a patch on your nose can be a little strange at first. However, if your partner continues to use the patch, they will soon get used to it.
   • These patches will not help those who suffer from sleep apnea.
4. 4 Avoid alcohol and smoking. Drinking alcohol and smoking harms the throat and respiratory system. Your partner should try to avoid both to prevent snoring.
   • Alcohol relaxes the muscles in the neck and tongue, which can restrict air flow.
   • Never drink alcoholic beverages right before bed, as this will only aggravate your snoring.
   • Smoking harms the throat and respiratory system. By reducing the number of cigarettes you smoke, the likelihood of snoring will also decrease.
5. 5 See a doctor. Remember that snoring is a symptom of another problem. Ask your partner to see a doctor to pinpoint the possible cause of their snoring. Check out the list below to get an idea of ​​what to expect:
   • Nasal congestion. This may be due to chronic nasal congestion or the structure of the nasal passages, such as curvature of the nasal septum.
   • Untreated allergies. Allergies can cause swelling of tissues in the nose and throat, and produce mucus that makes breathing difficult.
   • Obstructive sleep apnea syndrome. Sleep apnea is a potentially serious medical condition that your doctor probably won't want to ignore. This occurs when the tissues in the throat block the airway and completely obstruct breathing.
6. 6 Consider surgery to stop snoring. If you are unable to stop snoring by other means, ask your doctor about surgical options. Depending on the situation, the doctor may recommend several different surgeries:
   • If the palate is the cause of your snoring, your doctor may recommend palatal implants. These are threads made from polyester fiber that are placed in the mouth within the soft palate and, when coarse, prevent snoring.
   • Uvulopalatopharyngoplasty (UPFP) may be recommended if the partner has excess or loose tissue in the mouth. Removing and strengthening these tissues will eliminate this cause of snoring.
   • Laser and radio wave treatments can be used to reduce excess tissue in the throat. These are outpatient procedures that are not as invasive as traditional surgery.

Tips

• Sleeping next to a snoring person can be difficult, but the snorer can make some effort to reduce the amount and frequency of snoring.
• Noise canceling headphones will not suppress snoring noise. Better use earplugs instead.

Warnings

• Snoring is a symptom of other diseases. See your doctor to determine the cause of your snoring.