If your partner snores, you’re not alone. In fact, according to the National Sleep Foundation, nearly 90 million American adults snore on a regular basis. Whilst it may be tempting to just suffer through the noise and get as much sleep as you can, there are a few things you can do to try to reduce the noise and get a better night’s sleep. Have a look below to see what you can do to get enough sleep when your partner snores, and see what your partner can do too.
Things that you can do:
Use CBD
If you’re looking for a natural way to improve your sleep, you may want to try CBD. CBD is short for cannabidiol, which is a compound found in cannabis plants. Unlike THC, the compound that gets you high, CBD is non-psychoactive and has been shown to have a range of benefits, including improved sleep. There are a few ways to take CBD, including oils, capsules, edibles, and topical creams. You can find CBD products online or at some health food stores. If you’re unsure about how much to take, start with a low dose and increase as needed.
Use ear plugs
If you’re looking for a way to reduce the noise of your partner’s snoring, one option is to use earplugs. Earplugs are small, soft pieces of foam that you insert into your ears to block out noise. You can find earplugs at most pharmacies or online. When choosing earplugs, look for ones that are comfortable and have a high noise reduction rating. If you’ve never used earplugs before, it may take a few tries to get them inserted correctly. Once they’re in, they should stay in place all night.
Use a white noise machine
If you’re looking for a way to reduce the noise of your partner’s snoring, one option is to use a white noise machine. White noise machines produce sounds that can help mask the sound of snoring. You can find white noise machines online, but some health stores may also have them. When choosing a white noise machine, look for one that is adjustable so you can find the right sound level for you. Some people find it helpful to listen to white noise all night, while others only need it during periods of heavy snoring.
Sleep in another room
If the noise of your partner’s snoring is just too loud to deal with, you may want to consider sleeping in another room. This way, you can get the rest you need without being disturbed by the noise. If you have young children, this may not be an option, but if you can, it may be worth considering.
Things that they can do:
Sleep on their side
If your partner snores, one way to reduce the noise is to have them sleep on their side. This can help to open up their airway and reduce the sound of snoring. If your partner is a back sleeper, you may need to gently nudge them during the night to remind them to stay on their side.
Avoid alcohol before bed
If your partner drinks alcohol before bed, it can make their snoring worse. Alcohol relaxes the muscles in the throat, which can lead to snoring. If your partner wants to drink before bed, try to have them do so at least a few hours before they go to sleep. This will give the alcohol time to wear off so it doesn’t contribute to snoring.
Use a humidifier
If your partner’s snoring is loud and disruptive, one way to help is to use a humidifier. A humidifier adds moisture to the air, which can help to reduce the sound of snoring. If you don’t have a humidifier, you can try boiling water on the stove and placing it in a bowl near your bed. The steam will help to moisten the air and reduce the noise of snoring, or place plants in the bedroom to improve humidity naturally.
If you’re struggling to get enough sleep because your partner snoring, these methods should go some way to help! If these methods don’t work, you may need to talk to your partner about getting checked by a doctor for sleep apnea. Getting a good night’s sleep is important for your health, so don’t be afraid to speak up if their snoring is keeping you awake!
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