Contents:
- Medical Video: Sleep Apnea Could be Hurting Your Heart
- Tips for dealing with sleeping partnerssnoring
- 1. Change sleeping position
- 2. Change the pillow
- 3. Use it earplug
- 4. Avoid drinking alcohol before going to bed
- 5. Use white noise help
- 6. Ask your partner to take a shower before going to bed
- 7. Use the right mattress
- 8. Understand the habits of partners
Medical Video: Sleep Apnea Could be Hurting Your Heart
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 claimed not to experience sleep deprivation due to noise snoring partner at night. So, how to be able to sleep well even though your partner sleepssnoring? Check out the trick below.
Tips for dealing with sleeping partnerssnoring
Maybe your partner does not realize if during this time he slept while snoring, even to make you wake up. Well, there are actually several ways to help him stop snoring, of course, it will make you sleep better too. How to?
1. Change sleeping position
Sleeping position lying flat or on your back may be the cause of sleep partners snoring. Because, this position makes the base of your partner's tongue pushed to the back of the throat, giving rise to the sound of snoring.
When the partner starts snoring, give a gentle poke so that he changes his position to sleep sideways or sideways. So you don't have to bother flicking your partner every time you return to your supine position, try placing a few pillows on the back.
When your partner starts trying to return to his supine position, the pillow will force your partner to keep sleeping sideways. That way, you don't need to be busy waking up due to the sound of your partner's snoring.
2. Change the pillow
People who have allergies are most likely to have a habit of sleeping snoring. This is because dust or allergens can cause inflammation and block the respiratory tract, causing congestion. Well, it could be that your partner is allergic, so he is used to sleeping snoring.
Either your partner has allergies or not, it doesn't hurt to avoid all allergens that are on the bed, especially on the pillow. Yes, a pillow is one of the objects in the bedroom that can become a hotbed of allergic triggers. This is also what can cause your partner to sleep snoring.
Therefore, clean the dust that sticks to the pillow regularly by replacing it every six months. In addition, ask your partner to use a pillow that is rather high. A high head position can help open the respiratory airways wider, reducing snoring during sleep.
3. Use it earplug
Earplug or earplugs are one of the best strategies to deal with couples who like to snore. Yes, this tool can help soothe disturbing sounds so you can sleep better while sleeping.
4. Avoid drinking alcohol before going to bed
If your partner is accustomed to drinking alcohol, then don't be surprised if he will make a snoring sound while sleeping. Drinking alcohol can indeed relax the muscles of the body, including the throat muscles.
However, if the throat muscles are too relaxed, this will make the tongue push toward the back of the throat to the respiratory tract. As a result, snoring sounds will appear during sleep.
Tell your partner to avoid alcohol before going to bed. In addition, avoid taking sleeping pills and various antihistamines which can also relax your partner's airways.
5. Use white noise help
White noise is a neutral voice that can "cover up" sounds that can disturb your sleep. You can feelwhite noise this is from the sound of fans, blowing air conditioning, chanting classical music, or buying a machine white noise to help calm your partner's snoring sound.
6. Ask your partner to take a shower before going to bed
Snoring occurs when the nasal passages or breathing are blocked with foreign substances. Well, one way to overcome this is to breathe in warm steam or take a warm bath.
Therefore, ask your partner to bathe in warm water first or breathe in the vapor of salt solution before going to bed. This not only relaxes the body and makes you sleep more soundly, but it can also free all blockages in the respiratory tract.
7. Use the right mattress
Having a partner who sleeps snoring and an uncomfortable mattress are two things that most disturb sleep. Well, so that you sleep better, avoid using spring mattresses that can make your spine uncomfortable.
While your mattress is comfortable, at least you can more easily get a comfortable sleeping position even though there is still the sound of a partner's snoring.
8. Understand the habits of partners
Know that snoring is a sleep problem that is quite common. So, you should not need to be angry with your partner because of this bad habit.
Angry with a partner because sleeping snoring is not the best solution, especially until you have to sleep in a separate room. Although it can be one solution, according to the National Sleep Foundation, sometimes this can actually make things worse if done for the long term.
Rather than grumbling with your partner's habits, try to remain gentle and calm so that you also get a good night's sleep.
If the habit of sleeping snoring the partner who has never died down, immediately consult a doctor to prevent possible health problems, one of which is obstructive sleep apnea which requires further treatment.
