Imagine yourself lying in bed after a long day, your body relaxing as you begin to drift off to sleep. You’re right on the cusp and about to fall into dreamland when a noise arises from the other side of the bed. Maybe it begins as a snuffle, but it soon rises to a crescendo of chainsaw proportions and everything is ruined.
You’re wide awake and likely seething in anger as your partner slumbers away, blissfully unaware.
There is actually a scientific term for the hatred of a noise. Misophonia is characterized by extreme hatred of a specific sound. For some people the trigger sound could be anything, but for many people the sound that makes one want to scream and rip their hair out is the sound of a partner snoring.
Short of therapy, there is not really a cure for misophonia, but there are several things that can be done to address the cause of a partner’s snoring. If you’re in this loud and sleepless boat, read on to learn more about ways that you, and your partner, can get a better and quieter night’s sleep.
See the Doctor
Snoring can have multiple causes, so if it’s an extreme case of sawing logs, it might be wise to see the doctor. He or she can check for possible airway obstructions, assess your partner’s weight as overweight people tend to snore more frequently, and ask about lifestyle habits. Smoking and drinking alcohol right before bed can trigger snoring.
Sleep apnea may also be the culprit. If your doctor suspects sleep apnea he or she may want to perform a sleep study in the lab to determine or rule out specific causes.
Exercise for Better Sleep
We all know that exercise is one of the single best things that we can do for our overall health. Since weight gain can trigger snoring, it makes sense to embark on an exercise program that will help one lose weight and feel more healthy and energetic. Therefore, it’s no surprise that regular exercise can help with snoring.
But the different types of exercise that are recommended might surprise you.
Some experts suggest that specific exercises that target the throat muscles can reduce or eliminate snoring. These may include singing, yodeling, or playing instruments that require action from the throat muscles like the didgeridoo. If you’re not ready to pick up an instrument or further torture those around you with your singing voice, you can practice other, quieter exercises.
Stick your tongue out as far as it will go and practice trying to touch your chin and your nose. Repeat the process at least ten times per day. This exercise engages the throat and neck muscles and can strengthen them, which may decrease snoring.
Get a Better Bed
For the very frustrated partner of a snorer, a better bed might the one in the guest room. This is a drastic step and for an already strained relationship it’s not likely to make any improvements. However, if you decide to purchase a new bed as the newest weapon in your anti-snore arsenal, there are models that could spell the end to your troubles.
Many experts recommend buying a bigger bed than the one you currently have. Many snorers need to move freely during sleep to attain a better sleeping position, and a bigger bed will allow them to do just that. Others also swear by adjustable bed models, and insist that they get better sleep on a number bed. As each side is adjustable to the sleeper’s preference, this type of bed could spell the end of your troubles once and for all, and the high level of comfort offered by these beds can mean you’re also sleeping better, and quieter.
If you’re struggling with a snoring partner don’t move into the guest bedroom just yet. With a visit to the doctor, some targeted exercise, and a brand-new bed you may find that your sleep becomes blissfully quiet, seemingly overnight.
And you may find that your sanity and your relationship can quietly move on into a better future, one with much lower decibel levels.