We have spoken before about how important it is to sleep in a bedroom environment that is cool, dark, and quiet. Imagine you’re snuggled in bed next to your partner. The bedroom is at the perfect temperature. It’s nice and dark. You’re drifting off to sleep after a long, productive day. Just as you’re about to doze off and enter the land of dreams, it starts. Snoring! You lean over to gently nudge your partner’s shoulder. The snoring stops. Another minute or two goes by. It starts again...and again, and again. No matter what you do, the silence is never long enough for you to fall asleep. What can you do? It may feel impossible to sleep next to someone who is snoring, but we have the tips and tricks you need to do it!
How to Sleep When Someone is Snoring
#1 Use a sound machine. The quieter it is, the more acute your hearing becomes. That’s why if your bedroom is silent, the sound of the snoring next to you is so disruptive. On the other hand, if you have soft, ambient sounds in the background, your brain doesn’t focus on one sound and grow annoyed by it. A sound machine helps make unwanted snoring noises less noticeable to you and your brain simply tunes them out.
Don’t focus on the sound of snoring! We carry three different types of noises available from Yogasleep sound machines: white, pink, and brown. There are also nature sounds, like waves crashing or rain, and the sound of a fan. Want to try something different every night? Get a sound machine that allows you to change settings, like the Whish Multi-Sound Machine.
#2 Raise their torso. Adjustable beds can help reduce Obstructive Sleep Apnea. This is why sleeping on an adjustable bed base is one of the best ways to eliminate snoring. If you have one, simply use the remote to gently raise the torso of your partner. When a person lies on their back, gravity pulls on the throat and constricts their airway. Raising their head can help keep the airway clear. It really is that simple! Consider using an adjustable base with a split king mattress. By doing this, you will each be able to find the position that works best for your individual sleep needs.
#3 Change their sleep position. The position a person sleeps in affects everything from their spinal alignment to their ability to easily breathe. If your snoring partner sleeps on their back, you can try gently turning them onto their side. This position places them more at an angle and helps open the airways as they sleep. This reduces the vibrations in their throat and eliminates the snoring. It’s important to note that a person doesn’t have control over what position they are in once they’re asleep; it is simply about what is naturally comfortable. Don’t be surprised if your partner rolls back over eventually!
#4 Try different sleep schedules. Perhaps one of the simplest solutions may be to go to bed earlier than they do. This will give you plenty of time to relax and fall asleep in silence before they join you later on. If you’re already in deep sleep, it’s possible a little bit of snoring won’t disturb you.
#5 Sleep alone. When all else fails, you might have to leave the room at night. There’s no law that says two people who love each other have to sleep in the same room. Make sure you don’t compromise on your own sleep because you feel obligated to do so. Leaving the bedroom does not equal being rude or mad. It means the opposite, actually. Sleep is essential to your physical and mental health. A well-rested you is a better, stronger, healthier, and happier you. Leave the room and find a comfy spot in peace and quiet.
If you have the space to do so, you may want to consider separate bedrooms all together. Don’t feel bad if you choose this option, especially if it works for you. Research says this is a good idea! A 2002 study found that sleeping apart seemed to actually contribute to greater marital satisfaction when one spouse snored.
Learning how to sleep when someone is snoring is not impossible! A few small adjustments to your bedroom can result in better sleep and a higher level of sleep satisfaction. Isn’t it time you have the perfect bedroom, one that makes it easy to fall asleep and stay asleep?