how can sleep if someone snores?6 tips

You have to get up in just four hours at 3 in the morning. But rather than getting a good night's rest, the sound of someone snoring on the opposite side of the bed keeps you awake.

Snoring occurs frequently; 51% of men and 40% of women do it. However, just because something is normal doesn't mean you should put up with it, especially if it interferes with your ability to sleep and wake up feeling rested. Furthermore, snoring impairs the sleep of the snorer as well, thus resolving the issue with their snoring can also enhance their sleep and energy levels the following day.

However, if someone is snoring, how can you sleep besides getting a divorce and leaving?

We'll go into 15 strategies for assisting you in getting the rest you require below. Some of them contain techniques to help you fall asleep despite your partner's snoring, while others focus on solutions to solve the issue and permanently stop your partner's snoring. Many of them can be helped by the RISE app.

What results in snoring?

What to do when a snorer is in the room?

How can one stop snoring?

How can you stop snoring without waking the other person up?

What Delays Sleep?

The muscles in our throats loosen up when we sleep, and tissues can sag into the windpipe, partially obstructing it. Air travels across these tissues on each inhalation and exhalation, causing them to vibrate and produce sound, which is what we perceive as snoring.

Due to the relaxation of your throat muscles caused by being overweight, a smoker, drinking alcohol, using sleep aids, or sleeping on your back, you are more prone to snore.

In addition to nasal obstructions including a deviated septum, allergies, swollen tonsils, and tongue blockages can all contribute to snoring.

It's not necessarily dangerous to snore. However, obstructive sleep apnea (OSA), a sleep disorder that makes you stop breathing while you're asleep, can induce snoring.

How Can You Sleep If Someone Snores?

Does someone else's snoring keep you awake? Here's how to doze asleep without too much waking them up.

1. Put earplugs in.

Earplugs are an excellent technique to drown out snoring noise and they may even help the snorer sleep better.

According to one study, earplugs made people whose spouses snore feel less drowsy during the day. The snorer's health also improved, perhaps as a result of their partner no longer waking them up in the middle of the night to stop snoring.

You frequently forget to insert earplugs until you're startled awake by snoring in the middle of the night, right? You may set a reminder on the RISE app to put them in right before bed.

2. Employ a white noise generator

Your partner's snoring can be muffled using a white noise machine. White noise machines can help people who sleep in noisy situations by improving their quality of sleep, despite the fact that there is little research on white noise and snoring.

According to one study, utilising a white noise machine helped New York City sleepers fall asleep more quickly and stay asleep for shorter periods of time than when they didn't use the machine.

More research is required because the study had a limited sample size (10 participants), and long-term exposure to noise while sleeping has been associated to lower REM and deep sleep.

3. Have separate beds

Consider sleeping in different rooms if you have a spare bed available. Even though sleeping apart can be sad, think about how disrupting poor sleep is to your life and the resentment it can bring about in your relationship.

Separate sleeping arrangements might not be as simple a solution as they seem. According to research, sleeping alone may not significantly enhance your sleep. Additionally, it's possible that it takes a few nights before you start sleeping better.

One study evaluated the amount of sleep that women with snoring partners got when they shared a bed vs when they slept alone. The findings revealed variables like sleep duration, sleep efficiency (the amount of time spent sleeping in bed), and how much

Transform them to their side.

When a person sleeps on their back, snoring is frequently heard, and in some cases, the problem can be resolved by switching to a side position.

In actuality, 56% of patients with sleep apnea have position-dependent sleep apnea, which indicates that sleeping on one's back and sleeping in another position have an apnea index difference of 50% or higher.

According to research, sleeping on one's side can lessen snoring intensity and duration even in people who do not have sleep apnea.

Awaken them

This advice is challenging. No matter how tempting it may seem, you don't want to wake up your mate every time you hear them snoring, even while they are disrupting your sleep. But you may also try waking them up.

How to wake someone up is explained here. For your information, gentle touch causes the least disturbance during night.

The RISE Partner Connect function allows you to monitor both your and your partner's sleep debt. Then you'll be able to determine who needs a good night's sleep the most, even though it's obviously necessary for both of you.

The app's sleep tracking feature will also help you determine whose sleep is being more adversely affected by the snoring.