Negosentro| Good night’s sleep is crucial to our ability in day-to-day society to make decisions, gain knowledge, and function. Other than worrying about what do bed bugs look like, lying beside a snorer in the same memory foam mattress can leave you wide awake at night. It means there will be frequent disruptions in your night’s sleep. Also, it is often revealed as a significant source of problems with relationships. But how are you dealing with a snoring partner? Loud, persistent snoring is one of the most common symptoms of sleep apnea. Another telltale sign of sleep apnea during the day is excessive sleepiness. Sleep apnea patients also report falling asleep during quiet or idle days. Some less visible signs of sleep apnea are loss of memory, headaches in the morning, inability to focus, depression, mood changes, insomnia, and waking up with a dry mouth.
So, to avoid being left untreated, here are the ways that you should do if you found out that your partner has sleep apnea:
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Identify if it’s Snoring or Sleep Apnea
In fact, your significant other may not feel that the snoring interferes with their sleep. However, according to the American Sleep Apnea Association, almost 50% of people who snores might have obstructive sleep apnea or OSA.
Sleep apnea is a health-related severe sleep disorder. And if your partner has one of the following signs, it is good to encourage them to consult a doctor:
- Your partner usually snore loudly
- Frequently stops breathing in their sleep
- Choke or gasps
- Restless during bedtime
- Daytime sleepiness
If sleep apnea is managed, it will improve their sleep along with the snoring. If your partner is in denial of their snoring, you can record them so that they can hear it themselves.
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Change Their Sleeping Position
If you lay on your back, your partner may snore more and less on their side or belly. Ask your partner at least at the beginning of the night to consider this. When later they turn on their back in the middle of the night, see if you can roll them softly back to their side.
Sewing a tennis ball at the back of their pj’s or t-shirt is one of the unusual tricks. This technique will make them uncomfortable to sleep on their backs and can help encourage them to sleep on their side. Also, you can add a weighted blanket for extra support and warmth. Though this technique may sound a little dumb, it’s nothing more than doing small, angry karate chops on your partner as he rolls over.
Try coming up with new pillow heights to see if they can sleep on their back. And if you can find expert anti-snore pillows, you should keep their head and airways in a better position.
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Encourage Them for a Healthy Lifestyle
There are many risk factors believed to increase the probability of snoring or intensity. Overweight is one of the significant factors. According to the British Snoring and Sleep Apnea Association, people who are obese are three times more likely to snore. Having extra tissue in the neck leads to obstruction of the airway, which can cause musical vibrations that can leave their partners sleepless.
Here are the other causes that can contribute to snoring have been shown through research:
- Drinking alcohol
- Smoking cigarettes
- Regular use of sleep medication or other sedatives
- Narcotics
- Nasal congestion because of a cold, sinus infection, illness or allergy
If any of these apply to your significant other, speak to them about the possible effect on their sleep. If your partner has allergies like dust or animals, strive to keep the room away from allergens.
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Block Out the Noise
If nothing else works, consider blocking the unwanted noise as you can to help you have a good sleep. Here are several ways to minimize the noise during sleep:
- Use earplugs with a high noise reduction
- Put on noise-canceling headphones to increase the sound blocking
- Use a white noise machine or app to mask the snoring
If your partner snores loudly, it may be a case of minimizing the volume to an acceptable level instead of completely cutting it out.
The average snoring frequency is around 60 and 80 decibels (dB), according to Chicago ENT. However, even the most excellent earplugs can only suppress noise by about 33 dB. It’s going to make a massive difference to how much sound you hear, but it’s important to remember that you may not be able to block 100% of the snoring.
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Consider Essential Oils
It is one of the treatments that may look out of the ordinary, but essential oils can help minimize the snoring effect. It has been shown that oil such as lavender, thyme, lemon oil, and peppermint decrease snoring by up to 82%.
While such a study has been carried out, it has been found that these oils are also beneficial for sleep apnea. Make sure you’re buying the actual oils and not those mixtures you see in physical stores at a lower price. These cheaper essentials oils are not as strong as pure essential oils and might not work effectively. Essential oils are used to relax and relieve stress, leading to a more relaxed home setting and a more uninterrupted sleep.
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Have Separate Beds
There is positive feedback for people who wear earplugs to avoid the noise at night. However, not everyone considers them wearing because they’re afraid they’re going to miss the essential sounds, like their alarm clock or baby’s crying.
Going to your Dunlop latex mattress first might be beneficial if you want to sleep when you’re already sleepy. It gives you the best opportunity to be in sleep mode. However, if your partner refuses to receive treatment, it’s much better to sleep in separate rooms. It will definitely make everyone less cranky during the day.
Sadly, our society wants to believe that if you’re not sleeping in the same room, it somehow implies that you have a problem with your relationship. But right now, that’s not the case at all.
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Try CPAP or Sleep Machines
Continuous positive airway pressure (CPAP) is one of the most recommended sleep apnea treatments. The CPAP is a device that uses air pressure to keep the upper airway open while they’re asleep. The machine works by placing an airtight mask on their nose attached to the blower and pipe, which produces the pressure.
In the sleep laboratory, the device is usually checked to ensure that the pressure is at the right level and that the best model is used. There is also an “auto” system that can change the pressure function on its own as far as there are proper expertise and training. It might seem loud and unpleasant at first, but with the condition, it is the best way to treat it.
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Speak to a sleep doctor
Specialists have agreed that if you sleep with a regular, loud snorer, it’s vital to have them checked for sleep apnea. Because it can lead to strokes, cardiovascular problems, diabetes, and a host of other illnesses. In addition to snoring, there are many other problems, such as daytime drowsiness, irritability, and lack of concentration.
Final Thoughts: Be Open About Your Concerns
If you find that your partner has sleep apnea symptoms, do some of your own research. That way, when you tackle them, you are prepared with facts and figures. Sleep apnea can have several adverse health effects without intervention. Make sure you’re honest and open with this and other issues. It should include how severe sleep apnea can influence your relationship with them.
