Sleeping next to a partner who snores can leave you frustrated and exhausted. Being a partner who snores can be exhaustingly frustrating. So what does it mean when both of you are the partner who snores?
While normally it’s only one partner of a couple who is keeping the other awake, sometimes both partners snore and it only means double the trouble for an equally sleepy pair. We look at a number of options available to snoring couples who love sleeping next to each other, but don’t love being woken up because of each other.
White Noise
Ear plugs have been a go-to for many sleepless bedmates, but they can be cumbersome, uncomfortable, and ineffective if not worn correctly. A great middle-ground solution is to run a white noise machine, which can help mask and drown the sound coming from both of you.
Part of what makes snoring so disruptive is the sudden change in noise, and a sound machine can help smooth over those sudden bursts. One option is to simply run white noise through a Bluetooth speaker in your room. There are dozens of white or ambient noise apps for your smartphone, although some people are disturbed by the changing or repeating of the track.
The other option is to buy a specialty sound machine for the room--again, there are dozens of varieties, and it may take a few trial runs to find something that works for both of you. Look for a machine that can produce pink or brown noise, in addition to white--these different “hues” represent the different frequencies at which the sound is produced and you’re more likely to find a frequency that works for you both.
Snore Rooms
A recent trend for home builders, reminiscent of life in the 1950’s, is the addition of snore rooms. Typically not advertised as such, builders have started constructing an additional sleeping room, or “double master suite,” which allows for partners to have separate sleeping arrangements without being relegated to a couch or guest room. If the budget allows, snore rooms could be a long-term solution for couples who can only find a restful night’s sleep in their own space.
Worried about how this might affect intimacy? You shouldn’t be. One survey showed more than 25% of participants reported better sex after getting a full night of sleep--apart. It will take some planning and intention, but intimacy is (and should be) more than sharing a bed a night, so don’t write this off as an option. The health of you and your partner could depend on it.
Medical Intervention
If neither of these are viable options for you as a couple, it could be time to speak with your family doctor or a sleep specialist, as disruptive snoring could be a sign of sleep apnea. There are a number of surgical procedures to help alleviate symptoms of apnea, from tonsillectomies to palatal implants which prevent the soft palate collapsing, but these should only be considered when you’ve exhausted all other options.
Many people report immediate relief from symptoms when starting on a CPAP machine, including a restful night of sleep for their partners. Snoring doesn’t have to ruin your relationship--or your sleep. If you both are snoring and it’s showing, talk to your partner about what measures you can put in place tonight to ensure you are both rested tomorrow. A good night’s sleep is not only helpful for your physical health, but your relationship’s health, too!
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