Couples snoring? follow these 8 tips so that you sleep better

Not a few people complain that they can't sleep because they hear their partner's snoring at night. Reporting from the Today page, "Snooze or Lose" Sleep Survey found that only 33 percent of people who admit to not experiencing lack of sleep due to sound disturbances snoring partner at night. So, how can you sleep soundly even though your partner is sleeping snoring ? Check out the following trick.

Tips for dealing with a sleeping partner snoring

Maybe your partner does not realize that all this time he slept snoring, even to make you wake up. Well, there are actually several ways to help him stop snoring, which will certainly make you sleep better too. How to?

1. Change the sleeping position

A lying or supine sleeping position may be the cause of a sleeping partner snoring . The reason is, this position makes the base of your partner's tongue pushed back into the throat, causing a snoring sound.

When your partner starts snoring, give him a soft poke so that he changes his position to sleep on his side or on his side. So that you don't bother having to poke your partner every time you return to the supine position, try putting a few pillows on his back.

When your partner starts to try to return to the supine position, the pillow will force your partner to stay on their side to sleep. That way, you no longer need to be busy waking up due to the sound of your partner's snoring.

2. Change the pillow

People who have allergies are more likely to have a snoring habit. This is because dust or allergens can cause inflammation and then clog the airways causing tightness. Well, it could be that your partner has an allergy so they get used to snoring.

Whether your partner has allergies or not, it never hurts to avoid allergy triggers in bed, especially on pillows. Yes, a pillow is one of the things in the bedroom that can be a nest of dust that triggers allergies. This can also be the cause of your partner snoring.

Therefore, clean the dust on the pillow regularly by replacing it every six months. In addition, ask your partner to use a pillow that is a bit high. The high head position can help open the airways for breathing wider, thereby reducing snoring during sleep.

3. Use earplug

Earplug or earplugs are one surefire strategy for dealing with a snoring partner. Yes, this tool can help drown out annoying sounds so you can sleep better.

4. Avoid drinking alcohol before bed

If your partner is accustomed to drinking alcohol, then don't be surprised if he will snore while sleeping. Drinking alcohol can indeed relax the muscles of the body, including the throat muscles.

However, if the throat muscles relax too much, this will cause the tongue to push down the back of the throat into the respiratory tract. As a result, the snoring sound will appear during sleep.

Tell your partner to avoid alcohol before bed. In addition, avoid taking sleeping pills and various antihistamines which can also relax your partner's airway.

5. Use white noise aid

White noise is a neutral voice that can "mask" the sounds that can disturb your sleep. You can feel white noise this is from the sound of a fan, blowing air conditioning, chanting classical music, or buying a machine white noise to help mute your partner's snoring sound.

6. Ask your partner to shower before bed

Snoring occurs when the nasal passages or breathing become blocked with foreign substances. Well, one way to overcome this is by inhaling warm steam or taking a warm shower.

Therefore, ask your partner to take a warm shower first or inhale the steam of a saline solution before going to bed. This not only relaxes the body and makes sleep better, but it can also relieve any obstruction in the respiratory tract.

7. Use the right mattress

Having a partner who sleeps snoring and an uncomfortable mattress are two of the things that disturb sleep the most. So, so that you sleep better, avoid using spring mattresses which can make your spine uncomfortable.

While your mattress is comfortable, at least it will be easier for you to get a comfortable sleeping position even though you can still hear your partner's snoring.

8. Understand your partner's habits

Be aware that snoring is a fairly common sleep problem. So, you shouldn't be angry with your partner because of this bad habit.

Angry with your partner because snoring is not the best solution, especially when you have to sleep in a separate room. Although it could be a solution, according to the National Sleep Foundation, sometimes it can actually make things worse if done for the long term.

Instead of grumbling with your partner's habits, try to stay gentle and calm so that it will also make it easier for you to get a good night's sleep.

If the partner's snoring sleep habits don't go away, immediately consult a doctor to prevent health problems that may occur, one of which is obstructive sleep apnea, which requires further treatment.