How to sleep well if… your partner snores

We all snore occasionally, often for various reasons. However, regular snoring can often prevent a good night’s sleep – especially if your partner is the one keeping you awake.

Snoring can lead to irritability, fatigue and health issues – and can even cause major relationship problems if not properly treated.

Finding a solution to snoring can be tricky, but luckily TEMPUR® are here to offer some handy tips to help stop snoring from getting in the way of a sound night’s snoozing…

Snoring causes

Snoring happens when air can’t move through the nose and throat properly when you are asleep, which causes parts of the throat to vibrate and produces the unfortunate snoring sound.

There are several different causes of snoring, such as age, being overweight, drinking too much alcohol, smoking, or sleep posture. Men are typically more prone to snoring than women.

So, if you want to know how to stop snoring immediately, read on for some advice…

Wear earplugs

Earplugs have come a long way in the past few years. Older foam earplugs would often fall out of the ear while sleeping – not ideal!

However, wax earplugs are revolutionising the way we sleep as they mould to the inner ear, blocking out noisy sounds and staying in the ear throughout the night. They can be bought over the counter, providing a quick and easy solution for anyone with a snoring partner.

If you’re willing to spend a bit more, you can even get noise-cancelling earplugs to block out an especially loud snore, meaning more sleep for you!

Earplugs are a great short-term solution, but there are other more permanent steps that can be taken.

Improve your lifestyle

This is one for the snorer themselves.

Often snoring is made worse if you are overweight. The fat in your throat can cause your airway to become narrower, with the windpipe often becoming constricted during sleep. The lack of air that can smoothly flow through means your airway is more likely to vibrate, causing the snoring sound we all dread!

Exercise can be really easy to put into a daily routine, whether it is a brisk walk at lunch or getting up 20 minutes earlier for a quick jog. Regular exercise, even without weight loss, has also been shown to reduce snoring.

When it comes to lifestyle changes, snorers should also avoid eating large meals or consuming dairy straight before bed, as this can also make snoring worse. If your partner snores, try to encourage eating earlier and avoiding snacks before bed.

Smoking also has an effect on snoring, so if you or your partner smoke, try to cut down or quit completely to give you both the best chance of a restful night’s sleep.

Mould to your mattress

TEMPUR® understands how essential positioning is when sleeping – which is why their mattresses utilise revolutionary viscoelastic material that mould to the shape of your body.

As we know, the sound of snoring is created by airway tissue vibrating in the throat. One cause of this could be a specific sleeping position.

Having a mattress that moulds to your body can help keep you or your partner in the perfect position for a good night’s sleep and transform your bedroom into a sleeping sanctuary.

Work together

Persistent snoring can sometimes be damaging for relationships, with one partner unable to sleep at night, or even moving to a separate room.

The most important thing is to try not to get angry with your partner – after all, it isn’t their fault! Instead of feeling resentful or frustrated, be patient and focus on finding a solution for their snoring.

A combination of health, wellbeing and comfort is often the best way to battle snoring. However, the cause can sometimes be linked to a medical condition such as sleep apnoea or something physical that may even require surgery. If you feel like you’ve tried everything, and consistent loss of sleep is still a constant annoyance, a doctor will be able to offer a range of opinions and solutions to help you.

Do you have a partner who snores? Do you have any other tips on stopping snoring once and for all? Let us know what works best for you in the comments below…

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