Snoring occurs due to obstructions in the upper throat, especially when the lower jaw collapses or the tongue falls back blocking the airway. This leads to a vibration of tissues that occurs when the breathed air rushes past the throat portion.
Snoring is mild in its earlier stages, but when it becomes loud, it affects even bedmate of a snorer. Usually, people who snore do not know they have it. Even those who snore loudly perhaps do not realize the extent of it. That is when the role of a sleep partner becomes all the more important. Loud snoring can cause sleep disturbance to a bedmate and could even lead to hearing loss. So when it becomes loud, you actually have to find ways to reduce the noise level in your bedroom.
Depending on your requirement, you could try any of these things or a combination of any of them to achieve that, and sleep comfortably. Remember, sleeping apart is the last option.
Create White Noise
Several compact devices called white noise machines creates a low background noise, which can help to soften other sounds in a room. There are white noise fans too, which helps in masking the snoring sound. This way you can turn your attention away from your snoring partner.
These affordable and simple-to-use devices go a long way in improving your sleep quality, since they can effectively block out the surrounding noise. Make sure to look for a pair of earplugs that are comfortable to wear and fit well, so that they will not fall off even if you move on your bed.
Try Relaxation Exercises
Focus on breathing deep and other techniques for relaxation and meditation. These things are worth a try, as they can help you to calm down, relax, and get a relatively better sleep. Try them just before going to sleep so that you can reap maximum benefits out of it.
Use a Stop Snoring Device
The best way to sleep comfortably is to make your partner stop snoring. You can use anti snoring remedies or devices for that, such as a mandibular advancement device that advances the lower jaw and clears the obstruction in the airway for a free flow of air. Yet again, it is important to diagnose the actual cause behind the snoring issue before you recommend your partner any of the anti snoring solutions.
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