Sleep with a snorer? Here’s how to block out snoring completely.
Getting enough sleep at night is essential to our health and well being. About 50 percent of people snore at some point in their lives and there any many health risks associated with it.
The majority of snorers are men and about 40 percent of them wake their sleeping partners.
There are so many anti-snoring devices on the market, so finding the right solution can be an incredibly difficult task.
The problem is one solution doesn’t always suit all, and it can be very costly purchasing and testing out different gadgets, only to find they don’t work.
For some, the problem can be so disturbing that the only answer is to sleep in a different room. This drastic measure can put a strain on any relationship though and is not ideal.
There are really only two solutions to block out noise completely: By using snore blocking headphones or by drowning out the noise with another sound.
But what if there was a product that could do both at the same time?
What are the best headphones for sleeping?
And what measures can be taken to ensure a good night’s sleep? This guide is for you:
How to block out snoring:
- Wear foam earplugs
- Listen to a white noise machine
- Distract your ears
- Sleep in another room
- Wear sleep headphones
1. Wear Foam Earplugs
A relatively cheap solution could be foam earplugs. They are usually mouldable because they are made from a soft material that will form to fit your ear canal.
Only a solution, however, if the snorer next to you is not incredibly loud.
It can be quite difficult to find the right earbuds, so you may find yourself having to purchase quite a few, until you find the right set that works for you.
They could be the answer to cope with the occasional snorer, but if they fall out once you have drifted off, you could end up with a disturbed night.
2. Listen to a white noise machine.
There are many different white noise machines on the market. Our hearing still works when we are asleep so any tiny sound, or movement, let alone snoring noises are likely to make you stir.
By playing a soft static sound into the room the theory is that you are less likely to focus on anything going on around you.
The only problem is that you have to train yourself to sleep with noise, this isn’t always easy. And your partner may not appreciate the fact that they have to listen to the noise too.
These machines are a lot pricier than the foam earplugs and although they might be the answer, it can be a costly way to test the waters.
There are apps on your phone that can play white noise so it may be worth trying something like that first before taking the plunge.
3. Distract your ears
If the low hum or shhhh of white noise doesn’t work for you then it is also possible to distract your ears with other sounds.
Playing sounds of nature, like the waves crashing in on the beach, or the trickle of water in a stream may be just enough to block out your partner’s snores.
Sometimes listening to classical music or a constant drumbeat, for example, will work, and there are lots of sleep apps available on the market.
4. Sleep in another room
Sometimes it may be necessary to take relatively drastic action.
To make sure you get some good quality shut-eye the only possible solution is to remove yourself and sleep in a completely different room.
Unfortunately, not everyone can do this if there isn’t a spare room available, or a comfy couch to escape to, and it isn’t ideal if you are in a loving relationship.
It isn’t a great long-term solution but something to think about doing on occasion.
5. Wear sleep headphones
Everyone’s ears are different and as we have discussed, it can be difficult to find earbuds that will fit comfortably into all ear canals.
A substantially better solution is sleep headphones. But are noise-cancelling headphones safe and do they work?
Bluetooth earphones do not come with a wire, that could become tangled at night, and are safe to use, so long as you do not listen to high volumes for long periods.
Combined with a soothing app that is capable of playing sleep audio and white noise. As well as this it is also comfortable for side sleepers, the best headphones for sleeping will not only block out snoring noise completely without waking your sleeping partner but also ensure you do not stir.
This option probably has the greatest likelihood of allowing you to enjoy a good night’s sleep.
Snoring and relationships
So, can snoring ruin a relationship? Sleep deprivation, caused by a loud snoring partner, can bring even the closest of couples to the point of separation.
No matter how much you love each other, resentment can build, leaving one partner feeling exhausted and the other incredibly guilty.
It is important to handle the situation sensitively and try to keep in mind that your partner is not keeping you awake on purpose.
To avoid lashing out, it is important to take time to talk about the problem. Avoid discussions in the middle of the night or first thing in the morning when you are both feeling exhausted.
All is not lost though, as some actions can be taken to help to alleviate the situation.
Tips for sleeping next to your snoring partner:
- Get to sleep first
- Buy them an anti-snore pillow
- Tape a tennis ball to their pyjamas
- Wear headphones
- Change their sleeping position
- Help them lead a healthier lifestyle
- Get them to try an anti-snoring device
- Keep the bedroom air moist.
1. Get to sleep first
If you are the type of person who once you drift off you stay asleep, then it is important to go to bed before your partner.
Even if you can get a few hours of unencumbered slumber it is sure to help in the long run.
However, most people will wake with any slight noises and so it doesn’t work for all.
2. Buy them an anti-snore pillow
Anti-snore pillows are ergonomically designed to support the head and neck and can help improve breathing.
If you are replacing a feather pillow you would probably notice even more of an improvement, as they can contribute to snoring, due to their lack of support for back sleepers.
It is important to find one that is comfortable, for some the change can cause neck pain. It really wouldn’t make sense to exchange one problem for another.
They are a reasonably priced investment though, especially if one works for you.
3. Tape a tennis ball to their pyjamas
This is probably one of the oldest tried and tested methods, so you’ve probably heard of this one. But can it work?
The idea is that snorers are at their worst when sleeping on their backs and this would stop them from rolling over, all well and good if they wear pyjamas to bed though.
By opening the airways, it is said to help reduce snoring, however, this is likely to make them wake every time they move about and prevent their own long-awaited deep sleep.
It may seem unfair to simply move the lack of sleep problem from one partner to the other, but it is a cheap option and worth trying at least once.
4. Wear headphones
Headphones usually work better than earplugs because of their noise-cancelling properties.
Because they encase the whole ear, it is much easier to focus on the sounds you are listening to. Be it the noise of gentle rain or classical music perhaps.
You will need something wireless and comfortable for side sleeping too.
You can’t put a price on a good night’s sleep but they can be quite an investment, so research is key to find the best headphones for sleeping.
5. Change their sleeping position
Sleeping flat on your back means that your tongue is more likely to fall back and block your airway which is why you will normally hear a vibrating noise during sleep.
By elevating the head, you can encourage the jaw and tongue forward which should help.
Sometimes with a nudge or a slight push, you will be able to make sure your partner returns to a side sleeping position and ensure their airway is more open.
For some it doesn’t matter what position they lay in, the snoring will continue though.
6. Help them lead a healthier lifestyle
Being overweight can be a major factor in what causes snoring.
Even a few extra kilograms on the scales can mean more tissue developing in the neck, which can contribute greatly to the problem.
Plenty of exercise and a healthy, balanced diet is key.
It is a common misconception that alcohol helps you sleep, in fact drinking alcohol tends to relax the muscles and make the condition worse.
It is important not to indulge too close to bedtime if you don’t want to stop drinking completely.
Smoking is another big factor as it can increase bronchial inflammation and cause the airways to swell.
This, in turn, makes it harder to breathe so if at all possible then stopping completely should help the situation.
7. Get them to try an anti-snoring device
There are plenty of weird and wonderful devices on the market that all claim to be able to solve the problem.
Most aren’t too expensive and would probably be worth trying like nasal strips that help to keep the nasal passage open.
It is imperative to make sure your face is well washed though, otherwise, the natural oils of the skin will lessen the sticking effect.
Also, you will need to be careful if the user suffers from sensitive skin as this could aggravate the problem.
For open mouth snorers, a chin strap might help. This is a belt of material that goes over the head and tightens with Velcro.
The mouth is kept shut, forcing the snorer to instead breathe through their nose.
Again, it doesn’t work for everyone and you aren’t going to win any beauty awards wearing it.
8. Keep the bedroom air moist.
Quite a few people snore because they are suffering from allergies or upper respiratory illnesses.
By adding moisture to the air, it can reduce mucus on the chest and promote drainage.
A humidifier holds water that when switched on will send a warm or cool mist into the room and soothe airways to prevent a dry mouth or sore throat. They also act as air filters taking allergens out of the room that may cause snoring.
A cool-mist humidifier can help to produce mould though, so it is important to change the filter and clean the machine regularly.
What about Kokoon Headphones?
A great solution that uses the two techniques we have discussed, would be Kokoon headphones.
They block out the snoring sounds using three noise reduction technologies, including active noise cancellation and can drown out snoring sounds with other more calming ones.
By leaving your snoring partner to sleep soundly and completely switching off yourself, you will be able to drift off quickly and wake up feeling refreshed.
Using the app, which has hours of spoken word techniques used in Cognitive Behavioural Therapy, you are more likely to get to sleep 30% quicker.
Made from flexible silicone that moulds to your head they are even comfortable for side sleepers. Visit kokoon.io to learn more.