It’s not me, it’s you.
Sometimes letting the person next to you know that they’re keeping you up at night might not seem like something easy to do, but it could make all the difference.
Snorers can be partners, family members or even complete strangers such as students in your dorm room. It’s hard to ignore snoring and at times it’s impossible to avoid it entirely.
So if you’re tired, frustrated and unable to sleep because of the person who keeps you up with their noisy breathing, then keep reading.
Sleeping partners of snorers get an hour less sleep each night than sleeping partners of non-snorers – Dr. Craig Schwimmer
1. Drink water
Surprisingly, drinking water before bed can actually reduce snoring!
Drinking water can help keep our throat and sinuses lubricated, which will reduce snoring.
Snoring can be caused by dry air, so try running a humidifier near your bed.
So stay hydrated! Not only will your body thank you but you’ll also get a better night’s sleep and be more refreshed in the morning!
2. Change up their sleeping position
Sometimes snoring is caused by the position your partner/roommate sleeps in.
Sleeping on the back causes your tongue and soft palate to fall towards the back of your throat. This can cause snoring because when these tissues vibrate, they create that irritating sound we all know too well!
If the person sleeps on their back, make sure to remind them to sleep on their side.
Consider adding more pillows behind the person’s body so they are propped up slightly which will keep airways open and reduce snoring.
If you notice that their mouth hangs open during sleep, try turning them on their side so they are facing away from you. This might help reduce or even eliminate any snoring!
3. Limit or avoid alcohol and sedatives
Drinking or taking sedatives before bed can decrease muscle tone and relax muscles in the throat. This will cause snoring because there is less control over one’s airway, causing it to collapse easier during sleep.
So try limiting alcohol consumption at least a few hours before bedtime.
And for those who rely on medication to help them sleep, make sure to talk to their doctor about snoring and other side effects of such medication.
4. Quit smoking
Smoking is a major cause of snoring due to a condition known as upper airway inflammation.
So if the person who keeps you up at night smokes, try convincing them to quit!
Not only will their health improve but they’ll also have a lower chance of suffering from a condition called OSA – obstructive sleep apnea which can lead to even more significant problems if left untreated.
5. Lose weight
Being overweight can also make snoring worse.
The consequences of being overweight are that the added tissue in the neck could narrow a person’s airway, making them more prone to airway collapse and snoring.
Losing weight can help open up their airway and could make a big difference in how much snoring they do!
6. Use white noise or music for the noise
This is a simple solution that can work if the snoring person isn’t too loud.
If they’re not too noisy, you can just use white noise or music to cover up their breathing noises and help you fall asleep easier!
I’ve personally found using an app called “White Noise” on my phone really helps drown out snoring so I can get a good night’s sleep even if the person next to me snores.
This white noise app is free and you can even adjust it to make it as loud or gentle as you like!
7. Try wearing earplugs
Earplugs are a cheap and easy solution that could help you get some much-needed sleep!
I’ve personally found these super comfortable silicone ear plugs to be a great solution for sleep!
Not only do they work well but I also barely notice that I’m wearing them.
They’re also reusable so you don’t have to worry about constantly buying new pairs every time you need them!
8. Clear your sinuses
Snoring can be caused by congestion in your sinuses.
If your partner/roommate has a cold, allergies or is congested for any other reason, try using saline nasal sprays to clear out some of that extra gunk!
This will help reduce the snoring coming from the person next to you and help them sleep more comfortably too!
9. Try going to sleep at different times
If you want to get better sleep, try going to bed earlier. This might help you fall asleep first and stay asleep before your partner starts snoring.
If that doesn’t work, we recommend sleeping apart. While it’s never ideal for couples to sleep apart, particularly over extended periods of time, sleeping in separate rooms could improve your quality of sleep overall.
Not only will this help you both get a better night’s rest, but it could also be beneficial for your relationship since snoring can cause problems outside the bedroom too!
Just keep in mind to schedule personal moments as well.
Conclusion:
There are many ways to help get rid of snoring and help yourself sleep better at night!
If you’re looking to get a good night’s sleep, try experimenting with some of these tips!
We hope that this blog post has helped answer your questions about how to deal with snoring and sleeping next to someone who does so! 🙂
FAQ:
Is it bad if someone is snoring?
In some cases, snoring could be a sign of something serious like sleep apnea.
If the person snores regularly, it could be a sign that they’re not breathing properly during sleep.
This can lead to serious health problems like heart conditions and high blood pressure if left untreated!
The best thing you can do is consult your doctor if things don’t improve.
Can snoring ruin a relationship?
Snoring can cause problems in a relationship. If one person snores, it can make it difficult for the other person to fall asleep and they might not get a good night’s sleep when sharing a bed!
In some cases, this could lead to relationship problems since one or both people aren’t getting enough rest.
How do you stop someone from snoring without waking them up?
If your partner or roommate is snoring, you might be tempted to try and wake them up. However, this could make them even more tired and it can also disrupt both of your sleep patterns.
Instead, try one of the methods listed in this blog post to help reduce their snoring and get a better night’s rest! :)
How do you tell your roommate about their snoring?
If you’re living with someone who snores, the best thing to do is talk about it.
It might be hard to bring up, but opening the conversation is a good place to start.
Try bringing up your concerns in a friendly way and suggest some of the solutions in this blog post that might help them stop or reduce their snoring while also allowing both people to get a good night’s rest!
Why do snorers not hear themselves?
Snorers might not hear themselves snoring for a few reasons. Our ability to hear sound is diminished when we’re sleeping, so it’s possible that the person isn’t aware of their snoring!
Additionally, if they have a blocked or congested nose when they sleep, this can affect how well sound travels and keep them from hearing themselves.
Snorers might also not hear themselves snoring because they’re used to the noise!
