It’s already hard enough to get a good night’s sleep when you have trouble falling asleep or are having anxiety about things you have to do the next day, but imagine having to sleep next to someone who snores so loudly you can barely hear yourself think. How frustrating! Sleep deprivation has been shown to affect memory, your immune system, and your overall health, so if your partner’s snoring is preventing you from getting the rest you need at night, it might be time to learn how to get a good night’s sleep with a snoring partner.
Identify if you are the one making noises
If you are the one making noises, try these sleeping tips:
- Use your mouth to breathe instead of your nose
- Apply an over-the-counter nasal spray
- Take a decongestant tablet before bed
- Drink plenty of fluids throughout the day
If none of these work, talk to your doctor about other remedies. If you're the partner who is snoring, then ask yourself if there are any lifestyle changes that could be causing it. For example, if you smoke or drink alcohol heavily on weekdays and not at all on weekends, try cutting back on weekday drinking and see if that helps. You should also make sure that you're getting enough sleep during the week (at least seven hours per night).
Choose an appropriate mattress for your sleeping style
The key to getting a good night’s sleep is choosing the right mattress. For example, if you’re the type of person who tosses and turns throughout the night, then you should get a firm mattress which will provide more back support. If you like sleeping on your stomach, then you might want to go for something softer. And if you can’t get comfortable unless you’re on your side, then opt for something in between.
Invest in quality sheets and pillows
Sleep is important. Spending time researching the best bedding for your needs is time well spent. It is well worth investing in quality sheets and pillows. You will be more likely to get a good night's sleep, which means more energy during the day and higher productivity.
Switch positions during the night
One thing you can do is make sure that you're sleeping on your side, rather than your back. You may also want to consider switching positions during the night. It might be easier for one of you to sleep on the side of the bed near the headboard and then switch halfway through the night. This will help keep your partner from snoring too loudly while they are sleeping on their back.
Keep things clean, dry and free from irritants
First, try cutting down on your alcohol consumption at night. Alcohol can make you more prone to snoring, so try skipping the wine and drinking some water before bed. If you do want a drink while in bed, stick to something non-alcoholic like herbal tea or sparkling water with lemon. Second, avoid lying on your back while sleeping as this is the position that is most likely to make you snore. Finally, if you are still having trouble sleeping through your partner's snores, there are some simple ways that may help: put earplugs in both of your ears; buy an anti-snore pillow; or consider sleeping separately for awhile.
Cut down on alcohol consumption at night
One of the most common causes of snoring is alcohol consumption. Drinking alcohol can cause a person to fall asleep more quickly, which means they are more likely to enter into deep sleep, which is when snoring occurs. To cut back on your drinking at night, try limiting yourself to one drink an hour before bedtime.
Another way you can help yourself get a good night’s sleep is by making sure your bedroom has plenty of ventilation and that your partner isn’t too close to you in the bed. Sleeping with someone who snores can be very frustrating and make it hard for you to fall asleep easily, so make sure there are spaces between the two of you in the bed so that air can flow between the two bodies without any interference.
