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What Can I do to Help Myself Sleep if My Partner Snores?

Excessive snoring can disrupt a partner's sleeping patterns.
Sleep apnea is a medical condition that can be treated with a CPAP machine.
Earplugs can help block the sound of snoring.
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  • Written By: Tricia Ellis-Christensen
  • Edited By: O. Wallace
  • Last Modified Date: 15 August 2014
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If the person you share a bed with snores, your sleep can be disrupted, particularly if you sleep lightly. There are several ways to tackle this situation. You can, of course, investigate the cause of the snoring, which is a good idea from a medical standpoint. Some people also try to modify their own sleep patterns so that their not-so-silent partner causes less disruption.

Snoring can be caused by allergies, nasal congestion, carrying excess weight, or by sleep apnea. Allergies or nasal congestion may be addressed with antihistamines or decongestants. Some people find relief with over-the-counter breathing strips that are placed on the nose. This may fail to solve the problem if your partner also suffers from sleep apnea, however.

If your partner’s excessive snoring is keeping you up at night, have him or her talk to a healthcare professional to rule out sleep apnea. Sleep apnea, which is the sudden cessation of breathing, can be dangerous and may reduce oxygen levels in the blood. Since you may already be awake at night, listening for sudden breathing stops or breath holding may help make this diagnosis a little easier.

From a personal standpoint, a partner who snores may cause sleepless nights for both people. While sleep apnea can be addressed through a variety of techniques, they may take time to fully work. Probably the least invasive approach is to attempt earplugs at night to block out the noise.

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The trouble with earplugs is that while they effectively block out the noise, they may also block out the sound of a child who needs one during the night or the alarm ringing in the morning, so weigh your options when considering them. Sleeping pills used over short duration may help you get some sleep, but again, taking them could mean that you are too sleepy to attend to a child, so parents with young children should probably not resort to this solution. Sleeping pills are also not intended for long-term use.

Many couples find that the solution to better sleep at night for both parties is to simply keep two separate bedrooms. The person who snores may be exiled to the second bedroom if it really becomes problematic at night. Sleeping in different places does not necessarily have to affect intimacy or closeness, and you may actually feel more cheerful and inclined to intimacy because you are better rested and no longer waking up during the night.

If you do not have the space for separate bedrooms, you can consider purchasing a sleeper sofa or futon that can be used for the partner who snores, as needed. Some couples also find that if the non-snorer is allowed to go to sleep first, and he or she is untroubled by the noisy partner, it may eliminate need for an extra bed in the house.

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anon933970
Post 11

There is a sound blocking pillow that goes between two people and it cuts down the noise quite a bit. It's called Snorewedge. You can look it up.

healthy4life
Post 9

My husband started snoring after he began putting on weight. He is now fifty pounds heavier than he was when we met, and he snores almost every night.

My snoring solution for him was to help him lose weight. I wanted to motivate him, so I decided to go on a diet with him.

We also do workouts together every day. Just having a partner there is enough motivation to continue.

He has been dropping about a pound a week since last month. At this rate, he should stop snoring before the end of the year! I can't wait!

Oceana
Post 8

@giddion – An antihistamine sounds like something that I might need to take. I need something to knock me out before my husband's snoring begins.

We haven't been able to find a snoring solution that works for him, so I've been left to find something that helps me sleep. I tried alcohol, but that had the opposite effect. I kept waking up all night with a racing heart.

I wouldn't recommend alcohol to anyone who is trying to knock themselves out to avoid being bothered by snoring. It doesn't work, and it makes you feel bad the next day.

giddion
Post 7

I have allergies, but I don't snore. My husband does, and he has no allergies.

I take an antihistamine at night, both to calm my allergies and to help me get some sleep. If I fall asleep before my husband does, then his snoring won't wake me up.

shell4life
Post 6

Earplugs may be okay if you are trying to block out some light snoring, but some people sound like chainsaws! I can actually feel the vibrations in the bed, so earplugs are useless.

The only way for me to get any sleep is to go to another room. It isn't nearly as comfy as my own bed, so I resent this, but at least I can get a few hours of sleep as opposed to none at all.

anon230378
Post 5

Try a mandibular advancement device like VitalSleep. It can help you stop snoring and it is FDA cleared.

anon53371
Post 3

I have a friend who uses the anti snore shirt bumper belt. he says it really works and his girlfriend is much happier because she can sleep!

anon44036
Post 2

If you do stop snoring when you sleep on your side the Anti Snore Shirt will really help you. It has inflatable bumpers which stop you sleeping on your back- helping to keep your airway open.

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