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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 October 15, 2019

Is Procrastination Bad? The Truth About Procrastination Revealed

Is Procrastination Bad? The Truth About Procrastination Revealed

Procrastination is very literally the opposite of productivity. To produce something is to pull it forward, while to procrastinate is to push it forward — to tomorrow, to next week, or ultimately to never.

Procrastination fills us with shame — we curse ourselves for our laziness, our inability to focus on the task at hand, our tendency to be easily led into easier and more immediate gratifications. And with good reason: for the most part, time spent procrastinating is time spent not doing things that are, in some way or other, important to us.

There is a positive side to procrastination, but it’s important not to confuse procrastination at its best with everyday garden-variety procrastination.

Sometimes — sometimes! — procrastination gives us the time we need to sort through a thorny issue or to generate ideas. In those rare instances, we should embrace procrastination — even as we push it away the rest of the time.

Why we procrastinate after all

We procrastinate for a number of reasons, some better than others. One reason we procrastinate is that, while we know what we want to do, we need time to let the ideas “ferment” before we are ready to sit down and put them into action.

Some might call this “creative faffing”; I call it, following copywriter Ray Del Savio’s lead, “concepting”.[1]

Whatever you choose to call it, it’s the time spent dreaming up what you want to say or do, weighing ideas in your mind, following false leads and tearing off on mental wild goose chases, and generally thinking things through.

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To the outside observer, concepting looks like… well, like nothing much at all. Maybe you’re leaning back in your chair, feet up, staring at the wall or ceiling, or laying in bed apparently dozing, or looking out over the skyline or feeding pigeons in the park or fiddling with the Japanese vinyl toys that stand watch over your desk.

If ideas are the lifeblood of your work, you have to make time for concepting, and you have to overcome the sensation— often overpowering in our work-obsessed culture — that faffing, however creative, is not work.

So, is procrastination bad?

Yes it is.

Don’t fool yourself into thinking that you’re “concepting” when in fact you’re just not sure what you’re supposed to be doing.

Spending an hour staring at the wall while thinking up the perfect tagline for a marketing campaign is creative faffing; staring at the wall for an hour because you don’t know how to come up with a tagline, or don’t know the product you’re marketing well enough to come up with one, is just wasting time.

Lack of definition is perhaps the biggest friend of your procrastination demons. When we’re not sure what to do — whether because we haven’t planned thoroughly enough, we haven’t specified the scope of what we hope to accomplish in the immediate present, or we lack important information, skills, or resources to get the job done.

It’s easy to get distracted or to trick ourselves into spinning our wheels doing nothing. It takes our mind off the uncomfortable sensation of failing to make progress on something important.

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The answer to this is in planning and scheduling. Rather than giving yourself an unspecified length of time to perform an unspecified task (“Let’s see, I guess I’ll work on that spreadsheet for a while”) give yourself a limited amount of time to work on a clearly defined task (“Now I’ll enter the figures from last months sales report into the spreadsheet for an hour”).

Giving yourself a deadline, even an artificial one, helps build a sense of urgency and also offers the promise of time to “screw around” later, once more important things are done.

For larger projects, planning plays a huge role in whether or not you’ll spend too much time procrastinating to reach the end reasonably quickly.

A good plan not only lists the steps you have to take to reach the end, but takes into account the resources, knowledge and inputs from other people you’re going to need to perform those steps.

Instead of futzing around doing nothing because you don’t have last month’s sales report, getting the report should be a step in the project.

Otherwise, you’ll spend time cooling your heels, justifying your lack of action as necessary: you aren’t wasting time because you want to, but because you have to.

How bad procrastination can be

Our mind can often trick us into procrastinating, often to the point that we don’t realize we’re procrastinating at all.

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After all, we have lots and lots of things to do; if we’re working on something, aren’t we being productive – even if the one big thing we need to work on doesn’t get done?

One way this plays out is that we scan our to-do list, skipping over the big challenging projects in favor of the short, easy projects. At the end of the day, we feel very productive: we’ve crossed twelve things off our list!

That big project we didn’t work on gets put onto the next day’s list, and when the same thing happens, it gets moved forward again. And again.

Big tasks often present us with the problem above – we aren’t sure what to do exactly, so we look for other ways to occupy ourselves.

In many cases too, big tasks aren’t really tasks at all; they’re aggregates of many smaller tasks. If something’s sitting on your list for a long time, each day getting skipped over in favor of more immediately doable tasks, it’s probably not very well thought out.

You’re actively resisting it because you don’t really know what it is. Try to break it down into a set of small tasks, something more like the tasks you are doing in place of the one big task you aren’t doing.

More consequences of procrastination can be found in this article:

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8 Dreadful Effects of Procrastination That Can Destroy Your Life

Procrastination, a technical failure

Procrastination is, more often than not, a sign of a technical failure, not a moral failure.

It’s not because we’re bad people that we procrastinate. Most times, procrastination serves as a symptom of something more fundamentally wrong with the tasks we’ve set ourselves.

It’s important to keep an eye on our procrastinating tendencies, to ask ourselves whenever we notice ourselves pushing things forward what it is about the task we’ve set ourselves that simply isn’t working for us.

Featured photo credit: chuttersnap via unsplash.com

Reference

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