Raise your hand if you’ve ever been personally victimised by Regina George a SNORER…
We’ve all heard snoring anecdotes at family gatherings or while someone yawns through the morning meeting.
The 2016 Australian Sleep Health Survey found that 24% of men and 17% of women frequently and loudly snore at night. Of this percentage, 70% reported an impaired performance during the daytime.
Sleeping with or near a snorer can be remedied with two general approaches: what the snorer can do and what you can do. You can choose to do either or both. It ultimately depends on your relationship with the snorer. Is this person your partner? Your housemate you don’t really talk to? It can be difficult to express your concerns to someone you’re not that close with.
Why Do We Snore?
When snoring, the air you breathe causes the relaxed tissues in the soft palate and throat to vibrate. A range of factors influences this: weight, nose and mouth shape, nasal congestion, pregnancy, and underlying conditions like obstructive sleep apnoea.
Tips For Sleeping Near A Snorer
What the SNORER can do:
- See a doctor or sleep specialist. If you can openly talk to the snorer about this issue, let them know that it’s been affecting your sleep. You can even offer to accompany them to the appointment for support, as it may be a manifestation of an underlying condition.
- Adjust their sleeping position. Some people tend to snore more when sleeping on their back. The tongue is being pulled back by gravity, making it harder to breath. Sleeping on their side can open up the airways and make for a snore-free snooze.
- Use an adjustable/tall pillow or prop their head up with pillows. If they insist on sleeping on their back, just elevating their head may help so the tongue doesn’t fall back toward the throat and soft palate.
Here’s an idea: gift them an Ecosa pillow with adjustable height options. It comes with two additional pads that instantly elevate the head by up to four centimetres. Say hello to quiet sleep.
- Increase the humidity level. Snoring can sometimes be caused by dryness. You can invest in a humidifier or recommend the snorer take a shower before sleeping to soothe the airways.
- Don’t drink and snore. Alcohol relaxes the muscles of the body that could contribute to increased levels of snoring. Cut back on the booze if you want a more peaceful snooze.
What YOU can do:
- Use earplugs. This is the easiest and simplest option of them all. Some snore survivors have tried-and-tested earplugs of various materials to find the perfect ear plugs that blocks the noise completely. To avoid infection, clean your earplugs regularly and never push too far into your ear.
- Listen to music on your earphones/headphones. Put on your favourite sleeping/calming playlist and sleep through the snoring. If you’re concerned about sleeping with your devices, you can use the ‘Stop Playing’ feature under the timer on the iPhone Alarm app. Android users have a similar function. You can even purchase headbands with built-in headphones, which allow for a comfortable sleep while you listen to music.
- Block the snoring with white noise. This too is a pretty common technique used by snore sufferers. Using white noise from a fan or TV can drown out snoring and allow you to drift off in peace.
- Move rooms. Know when to draw the line. If you have a spare room or a comfortable sofa in the living room, you might want to move there to catch some well-deserved snooze. If the problem is consistent, you might want to consider separate beds or rooms from your partner, known as a sleep divorce.
- Get a bigger mattress size. Don’t have a spare room? Consider getting a bigger mattress. A super king will give you a few extra inches between you and the source of the noise!
- Fall asleep earlier than them. If all else fails, try hopping into bed a little earlier than your snoring companion. If you can drift off before the noise begins, you might have a better chance of a peaceful night’s sleep.