Do you have a partner who snores during sleep? Well, I understand that sleeping next to them can be a nightmare. I have been there before and I know how annoying snoring can be.
If you ever find yourself in such a situation, don’t give up because there are several solutions to such problems. I am pretty sure everyone wants to enjoy their sleep peacefully without disturbance.
Most people with snoring partners have to literally wake up a few times in the night and remind their partners to stop snoring. Unless you are a deep sleeper, you have to find a long term solution.
Before we jump to the various methods of blocking snoring noises, it is imperative that I highlight a few causes of snoring.
Main Causes of Snoring
Studies show that there is a higher chance of snoring among older people than younger people. This is because the muscles become weaker and your throat canal tends to become narrower.
Research shows that men are more likely to snore as compared to women. This is attributed to the fact that men have small airways than women. The structure of the male bodies makes them prone to snoring problems.
The Position and Posture
Most people who encounter snoring problems do so mainly because of sleeping on their backs. Most people who sleep in a way that interferes with their breathing, as a result, they end up snoring heavily.
As you well know, people who have a lot of fat tend to have difficulty in breathing. Their bodies are always relaxed because of a lack of muscles. This kind of relaxation will always cause snoring problems.
7 Best Ways to Block Out Snoring Noise
1. White Noise Machines
This device is pretty effective as you just have to place it next to your bed and it will do the trick. They are safe to use and will always work when combined with earplugs or earmuffs.
Simply turning on the device and playing relaxing natural white sounds, you will feel more relaxed and enjoy a peaceful sleep even though your partner may be still snoring next to you.
Certainly, there are many different white noise devices in the market but the one I personally recommend is Adaptive sound technologies Lectrofan sound machine (Click here to check the current price on Amazon).
2. Sleep headphones
sleep headphones are great when it comes to canceling unwanted noises. I know some of you are now wondering how it is possible to sleep with headphones.
Aren’t they uncomfortable? Well, they are special headphones that you can use while sleeping. With such headphones, you can listen to your favorite songs or any music that makes you sleep.
3. Sleep earplugs
Do you sleep in the same house with a relative who snores heavily? If yes, then I guess you should consider using sleep earplugs to block out those noises.
Even though earplugs are great, finding the right type is important, otherwise you might end up with uncomfortable earplugs. Always ensure that the earplugs you are choosing have the NRR 31 formula that makes it possible to reduce surrounding noises.
This formula reduces surrounding sounds by 31 decibels which is enough to block snoring noises. In case you partner is a heavy snorer, invest in NRR 33 earplugs. These earplugs will effectively block the loudest snores as well as cancel lower-pitched parts of the snoring noise.
You should consider getting the Bose QC35 earplugs (Click here to see the image on Amazon) if you want to sleep peacefully at night. They are a bit expensive but they work like a charm, especially when combined with white noise. You can also use these earplugs if you are exposed to a lot of traffic noise or if you fly frequently.
4. Try Sound-absorbing Earmuffs
Earmuffs are also quite good when it comes to blocking snoring sounds. Some sleeping earmuffs are so special that they are used as sleeping masks. Just ensure you are choosing the right type of earmuff so that you can remain comfortable even when you are sleeping. I have been testing quite a number of earmuffs and the best I could get is the 3M Peltor X5A which has a noise reduction rating of 31 decibels.
5. Play Low Music
If none of the methods I have highlighted works for you, consider playing some soft music or radio. The sound of music is much better than listening to snoring sounds.
Listening to music is similar to using white noise machines. Both will trick your mind into listening to soothing sounds.
You just have to find the right kind of music that will soothe you and make you sleep peacefully. Of course, not all music is ideal for sleeping.
In most cases, you will find that ambient instrumentals and classical music will do the trick. I don’t know about you but for me, it is impossible to sleep when listening to music with voices. I always find myself singing along.
6. Use Relaxation Techniques
Well, I am not sure if this is a way to block snoring noises but I know that it works wonders. Relaxation techniques will help you live a healthy lifestyle and get you to sleep peacefully as well.
When you practice relaxation techniques such as yoga meditation, breathing in and out exercises you will sleep peacefully without paying much attention to snoring sounds.
7. Combination of different methods
If you feel that you need two or more noise canceling methods, I suggest that you try combining two or more methods. Trust me, you will sleep like a small kid.
You can decide to use earplugs together with a white noise machine or earmuffs and ambient instrumentals. The trick is trying different combinations and picking the one that suits you most.
In summation, I believe that you are well informed about the most effective ways to block snoring sounds. I have tried most of these methods and I am pretty sure that they will work for you.
On the other hand, don’t be mean to try and help the person with the snoring problem. You can advise him or her to see a health practitioner.
Besides, you can support them lead a healthy lifestyle so as to decrease the likelihood of snoring. The other option you have is to ask them to try anti-snoring devices. Some of these devices include chin straps, nasal plugs and strips, tongue stabilizing devices, vestibular shields, and mandibular advancement devices.
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