How to Cope with a Partner Who Snores

If you sleep next to someone who snores, you know exactly how frustrating it can get in the long run. We can all handle being kept awake or woken up by the occasional noise, but going to bed every evening facing the threat of another sleepless night is not sustainable. Since a good night’s sleep is crucial for your mental and emotional health, this is an issue that can quickly become explosive after a few nights of being kept up. For this reason, we have put together a few tips to help you cope with a partner who snores.


Decongest

 

Snoring occurs when air is unable to freely move through your nose or throat, which causes the surrounding tissues to vibrate. Clearing up the pathways so that less vibration takes place should always be the first step in tackling snoring, although you may need to combine this with other methods.

 

Have your partner use a saline nasal spray or neti pot before going to bed. Nasal sprays help clear the passages by loosening up the mucus, while a neti pot is a product that looks somewhat like Aladdin’s lamp, which is used to flush out the nose and sinuses. Finally, if your partner wears an external nasal strip, it will help keep their nasal passages open throughout the night.

 

Make them Move

 

It’s probably the oldest trick in the book, but for good reason. Turning someone over in their sleep has long been held up as the catch-all cure for snoring, but it turns out it really does work - for a short while. Making someone move while they are asleep will change their breathing pattern, giving you a few precious minutes of quiet-time as it starts back up, which will hopefully be enough for you to fall asleep.

 

It should be noted that you do not need to actually flip the person over to get the snoring to stop, Making them move at all should be enough, so try holding their nose closed for a few seconds, or tickling them behind the knee to trigger a movement.

 

Guest Room

 

Probably the least popular option, but the unfortunate reality is that some people are just born to snore, and no amount of treatment will stop them from doing so. No matter how light a sleeper you think you are, you will eventually learn to tune out the snoring automatically. But until then, it is important to make sure you get your rest, so one person switching beds late at night, or spending the occasional night in another room, can be very beneficial. This option can tend to make people uncomfortable, but as long as you know you’re doing it for logistical reasons rather than problems in your relationship, there is no need to worry.

 

A snoring partner can be a challenging experience, but it is important to remember that it is beyond their control. Hopefully these tips can help you either during an adjustment period or in the long run, but if not, you may benefit from visiting a snoring clinic to speak with a professional.

Emily Sullivan