You set your bedroom thermostat to the perfect cool temperature, put fresh linens on your bed, and turned off all your electronics an hour ago. But for many people, there’s one thing about their sleep environment that they can’t control: the noise of a partner’s snoring. If this sounds like your situation and your sleep quality is suffering because of it, these tips may help you get the rest you need.
Change Your Pillows
Thanks to congested nasal passages, allergy sufferers are more likely to snore. Pillows, which collect dust and aren’t washed as often as your sheets, can hold these this common allergen, so consider cleaning or changing them every six months to ease your partner’s snoring. Nasal strips or a nasal decongestant taken before bed may also help, especially if the allergies are seasonal.
Change the Angle
Elevating the head of your bed by about four inches (use blocks or wedges beneath the front supports) may help clear nasal passages. For a more low-maintenance option, have your partner sleep on a thicker pillow that raises the head up a little more.
Roll Your Partner Over
Sometimes, snoring can be due to sleep position. If your partner is a back sleeper, snoring may be a result of the tongue relaxing and rolling to the wall of the throat, partially blocking the airway. Placing a pillow behind your partner can help enforce side sleeping. Another strategy: Sew a tennis ball in the back of your partner’s sleep shirt to discourage rolling onto the back.
Invest in a Sound Machine
A little bit of neutral background noise goes a long way in muffling the sounds of a snoring partner. White noise machines come pre-loaded with several different variations of unobtrusive sounds; you can also download white noise sound files to play through your phone overnight.