7 Helpful Hacks for Sleeping with a Snorer
It’s 11pm. You’ve had your nice, warm milky drink. You’ve set yourself up for a night’s restful sleep. You’re happily drifting towards that delicious moment when you melt into restful oblivion after a long, hard day.
Just then, a tremendous whistling snort brutally pulls you back from the brink. Silence returns and, in a nightly triumph of hope over experience, you cautiously begin to relax – and then it happens again, and again, and again.
If you happen to share a bed with a snorer then this is likely to be a very familiar scenario. In fact, according to a study conducted by the prestigious Mayo Clinic in the US partners of snorers are woken by their significant others an average of 21 times an hour (see, it wasn’t just your imagination, it really does happen that often.)
If you’re not getting your proper, much-needed sleep while your roommate is blissfully snoring away, it can put a huge strain on your relationship, not to mention leaving you tired and cranky.
If this all sounds far too familiar to you it’s time to try out one or two of these hacks for sleeping with a snorer – actually why not try them all – you’re awake anyway!
#1 – Let them in on the secret
If you haven’t already done so, it’s a good idea to tell the snorer what’s going on and how it affects you. You could also record their nightly noises, so they can hear just how loud it sounds. If you approach the topic tactfully, they might be willing to start looking into changes they can make to reduce your suffering.
#2 – Use a sleep humidifier
Dry air can irritate the airway especially if snoring is linked to allergies or nasal congestion. Adding some moisture into the air might well help reduce the snoring and can also counteract the way forced-air heating dries out your skin. A humidifier can help. Better still if you choose a humidifying sleep diffuser you can add a few drops of a soothing essential oil that, even if it does not stop your partner’s snoring, should help you feel more relaxed about the whole thing.
#3 – Add more noise
Adding more noise into the equation almost sounds ridiculous, but there is good evidence that many people find white noise helps reduce the impact of snoring and makes it easier to sleep.
A report into white noise in Popular Science found that “white noise creates a masking effect, blocking out those sudden changes that frustrate light sleepers, or people trying to fall asleep.”
To create white noise, you can buy a special machine, turn on a fan, or tune the radio to static.
#4 – Buy them a gift
It’s true they don’t deserve a gift after keeping you awake all night. However, this is really a sneaky gift for you. If you swap their normal pillow for an anti-snore pillow, it will support their head in the best position to open up their airways, giving you the chance to catch a snooze.
#5 – Put something in your ears
Earplugs are certainly worth a try. It’s a good idea to try a few different types to find the ones that are most comfortable fit for you and block the most noise. Soft silicone earplug options tend to be the most popular right now as they are less obtrusive to wear, block snoring noise very well and yet still allow you to hear your alarm and are super easy to keep clean and care for.
#6 – Stagger your sleep time
Going to bed earlier than the snorer may give you a chance to nod off before they really get going. Even if they wake you eventually, you’ll benefit from the hour or two of uninterrupted shut-eye.
#7 – Leave the room
When all else fails, sometimes you just have to go elsewhere. If your snorer is your spouse, then it’s a smart move to explain that you might need to sleep in the spare room and you’re not angry, just exhausted.
If you don’t have a handy spare room or couch, then sometimes it can still help to get up for half an hour or so to defuse your frustration and, hopefully, relax enough to get to sleep.