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8 Easy Ways To Tackle The Noise From Your Snoring Partner

8 Easy Ways To Tackle The Noise From Your Snoring Partner

Approximately 37 million American adults snore on a regular basis—and that means many of their partners are walking around like sleep-deprived zombies. As anyone who has ever slept in the same room with a snorer can attest, the sound of a chainsaw going off as you’re trying to get some shut-eye is more than a minor annoyance. In fact, partners of snorers report serious fatigue because the snoring makes it harder to fall and stay asleep.

That sleep deprivation, in turn, can cause all kinds of physical and mental health issues, including irritability, anxiety, daytime fatigue, difficulty concentrating, memory lapses, and decreased work productivity. Sleep deprivation brought on by snoring can also lead to resentment between partners and contribute to a loss of physical and emotional intimacy.

Snoring isn’t all fun and games for the snorer, either. The issue happens when a sleeping person can’t freely move air through their nose and throat; this causes the surrounding tissues to vibrate and make that all-too-familiar nasally roar. Snoring on a regular basis may contribute to high blood pressure, stroke, diabetes, hearing loss, and even Alzheimer’s.

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So what’s the partner of a snorer to do? Here are eight ways to make sure that you get the sleep you need while prioritizing the health of both you and your partner.

1. Determine whether the snoring is position-dependent

Many people only snore when they sleep on their backs, so encouraging your partner to develop a habit of sleeping on their side may be an easy way to silence the snores. To assist their learning process, try propping up pillows to prevent your partner from flipping onto their back in their sleep. If that’s not cutting it, try sewing a ping pong ball into a small pocket on the back of your partner’s pajama tops—lying on the ball won’t feel comfortable, so your partner will naturally stay off their back while sleeping.

2. Invest in a bigger bed

Snoring will feel less invasive if you have more space between your head and your partner’s offending face. If you have the room, it may be extra helpful to place a wall of pillows between your heads. A comfortable mattress can also make it easier to fall and stay asleep.

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3. Drown it out

Some people find relief by wearing headphones to bed and drifting off to soothing sounds or music (Just be sure not to crank the volume as this can lead to hearing loss). A white noise machine, earplugs, or other noise-canceling gadgets may also do the trick.

4. Develop healthy sleep habits

While you may not be able to control whether your partner snores, you can control the steps you take to get ready for bed. A calming bedtime routine will set you up for the best chances of getting a good night’s sleep—snores or no snores. Try to practice these pre-sleep rituals every night (and encourage your partner to join you). Avoid alcohol and caffeine, and don’t smoke, exercise, or eat a big meal close to bedtime. Learn how to cope with insomnia and create a restful sleep environment by keeping the bedroom cool and dark, avoiding exposure to electronics before bed, and designating the bed for sleeping (and sex) only.

5. Have your partner try breathing strips

While they tend to be most effective in treating acute (as opposed to long-term) cases of snoring, nasal strips can be an effective, non-invasive, and side-effect-free treatment for snorers. Strips may be particularly effective for people whose snoring is caused by allergies.

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6. Ask your partner to start playing the digeridoo

Yes, it sounds bizarre. But research has suggested that playing the Australian Aboriginal wind instrument—which requires a technique called “circular breathing”—may strengthen muscles in the back of the throat so that they are less likely to collapse at night. Since that collapse is common among snorers, the idea is that training those muscles helps decrease the likelihood of snoring.

7. Try a shift in perspective

The sleep deprivation that’s common in the partners of snorers can lead to irritability and resentment, which only makes it harder to stay in the relaxed state of mind required for sleep. Try to reframe your attitude toward the snoring by thinking of it as the sound of someone you love breathing, rather than the sound of an 18-wheeler on rumble strips. Try to embrace the snoring as a sign that you’re lucky enough to have a live-in partner you care about. If that’s proving difficult, there’s some evidence that hypnotherapy may help you feel a little more charitable toward the snorer in your life.

8. Head to a doctor

If none of these techniques are offering the respite you need, or if your partner snores every night and/or experiences pauses in their breathing while asleep, then it’s time to head to a doctor. While your partner may resist going, remind them that the issue is affecting your relationship and making it harder for you to feel rested and keep your brain sharp. If they still need convincing, try recording them in their sleep and then playing it for them the next morning—odds are good they’ll be more likely to admit to an issue if they’re confronted with irrefutable evidence.

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A doctor will help determine if there’s a serious underlying cause, like obstructive sleep apnea, that’s contributing to your partner’s snoring. Treatments for sleep apnea include CPAP machines (which consist of a mask worn over the face), surgery, or an oral appliance that’s worn in the mouth.

If all else fails? You may want to join the 25 percent of American couples who choose to sleep in separate bedrooms. Ultimately, it’s up to the two of you to determine the best way to preserve both parties’ physical and mental health as well as the long-term health of your relationship.

Featured photo credit: girl, sleeping/Seniju via flickr.com

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Kenny Kline

Entrepreneur

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Last Updated on December 10, 2019

How to Stay Motivated and Reach Your Big Goals in Life

How to Stay Motivated and Reach Your Big Goals in Life

It is hardly a secret that the key to successfully accomplishing one goal after another is staying motivated. There are, of course, tasks which successful people may not like at all, yet they find motivation to complete them because they recognize how each particular task serves a greater goal.

So how to stay motivated most of the time? Here are 5 simple yet effective ways on how to stay motivated and get what you want:

1. Find Your Good Reasons

Anything you do, no matter how simple, has a number of good reasons behind it.

You may not be able to find good reasons to do some tasks at first but, if you take just a few moments to analyze them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all – we’ve been doing them for so long that they feel natural.

If you’re ever stuck with some tasks you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons.

Even when you set goals, there needs to be reasons behind these goals. They may not be obvious, but stay at it until you see some, as this will bring your motivation back and will help you finish the task.

Some ideas for what a good reason can be:

  • A material reward – quite often, you will get paid for doing something you normally don’t like doing at all.
  • Personal gain – you will learn something new or will perhaps improve yourself in a certain way.
  • A feeling of accomplishment – at least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.
  • A step closer to your bigger goal – even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

2. Make It Fun

When it comes to motivation, attitude is everything. Different people may have completely opposite feelings towards the same task: some will hate it, others will love it.

Why do you think this happens? It’s simple: some of us find ways to make any task interesting and fun to do!

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Take sports for example. Visiting your local gym daily for a half-an-hour workout session sounds rather boring to some. Yet many others love the idea!

They like exercising not only because they recognize the good reasons behind it, but simply because it’s fun! At certain time of their daily schedule, they find going to gym to be the best thing to do, simply because nothing else will fit their time and lifestyle so perfectly.

Depending on how you look at it, you can have fun doing just about anything! Just look for ways of having fun, and you’ll find them!

A simple approach is to start working on any task by asking yourself a few questions:

  • How can I enjoy this task?
  • What can I do to make this task fun for myself and possibly for others?
  • How can I make this work the best part of my day?

As long as you learn to have the definite expectation of any task being potentially enjoyable, you will start to feel motivated.

Some of you will probably think of a thing or two which are valid exceptions from this statement, like something you always hate doing no matter how hard you try making it fun. You’re probably right, and that’s why I don’t claim everything to be fun.

However, most tasks have a great potential of being enjoyable, and so looking for ways to have fun while working is definitely a good habit to acquire.

3. Change Your Approach And Don’t Give Up

When something doesn’t feel right, it’s always a good time to take a moment and look for a different approach for the task.

You may be doing everything correctly and most efficiently, but such approach isn’t necessarily the most motivating one. Quite often, you can find a number of obvious tweaks to your current approach which will both change your experience and open up new possibilities.

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That’s why saying “one way or another” is so common — if you really want to accomplish your goal, there is always a way; and most likely, there’s more than one way.

If a certain approach doesn’t work for you, find another one, and keep trying until you find the one which will both keep you motivated and get you the desired results.

Some people think that trying a different approach means giving up. They take pride in being really stubborn and refusing to try any other options on their way towards the goal.

My opinion on this is that the power of focus is great, but you should be focusing on your goal, and not limiting your options by focusing on just one way to accomplish it it.

4. Recognize Your Progress

Everything you may be working on can be easily split into smaller parts and stages. For most goals, it is quite natural to split the process of accomplishing them into smaller tasks and milestones. There are a few reasons behind doing this, and one of them is tracking your progress.

We track our progress automatically with most activities. But to stay motivated, you need to recognize your progress, not merely track it.

Here’s how tracking and recognizing your progress is different:

Tracking is merely taking a note of having reached a certain stage in your process. Recognizing is taking time to look at a bigger picture and realize where exactly you are, and how much more you have left to do.

For example, if you’re going to read a book, always start by going through the contents table. Getting familiar with chapter titles and memorizing their total number will make it easier for you to recognize your progress as you read. Confirming how many pages your book has before starting it is also a good idea.

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You see, reading any book you will be automatically looking at page numbers and chapter titles, but without knowing the total number of pages, this information will have little meaning.

Somehow, it is human nature to always want things to happen in short term or even at once. Even though we split complex tasks into simpler actions, we don’t quite feel the satisfaction until all is done and the task is fully complete.

For many scenarios though, the task is so vast that such approach will drain all the motivation out of you long before you have a chance to reach your goal. That’s why it is important to always take small steps and recognize the positive different and progress made. This is how your motivation can sustain in long term.

5. Reward Yourself

This is a trick everyone likes: rewarding yourself is always pleasant. This is also one of the easiest and at the same time most powerful ways to stay motivated!

Feeling down about doing something? Dread the idea of working on some task? Hate the whole idea of working? You’re not alone.

Right from the beginning, agree on some deliverables which will justify yourself getting rewarded. As soon as you get one of the agreed results, take time to reward yourself in some way.

For some tasks, just taking a break and relaxing for a few minutes will do.

For others, you may want to get a fresh cup of coffee and even treat yourself a dessert.

For even bigger and more demanding tasks, reward yourself by doing something even more enjoyable, like going to a cinema or taking a trip to some place nice, or even buying yourself something.

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Your progress may not seem to others like anything worth celebrating but, take time and do it anyway! It is your task and your reward, so any ways to stay motivated are good.

The more you reward yourself for the honestly made progress, the more motivated you will feel about reaching new milestones, thus finally accomplishing your goal.

Mix and Match

Now that you have these five ways of staying motivated, it is a good moment to give you the key to them all: mix and match!

Pick one of the techniques and apply it to your situation. If it doesn’t work, or if you simply want to get more motivated, try another technique right way. Mix different approaches and match them to your task for the best results.

Just think about it: Finding good reasons to work on your task is bound to helping you feel better; and identifying ways to make it fun will help you enjoy the task even more.

Or, if you plan a few points for easier tracking of your progress and on top of that, agree on rewarding yourself as you go; this will make you feel most motivated about anything you have to work through.

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Featured photo credit: Lucas Lenzi via unsplash.com

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