According to SleepFoundation.org, most people need between seven and eight hours of sleep each night for good health. If your spouse snores, the amount of sleep you get may decrease dramatically. In fact, one snorer featured in the "Rutland & Stamford Mercury" snored louder than the decibel level of a low-flying jet and kept her husband awake for hours each night. You can resort to leaving the room or relying on medications to sleep more soundly through the snores, but ear plugs and ambient sound also effectively muffle snoring and are worth a try.
Step 1
Place earplugs near to your bed, such as on a nightstand within easy reach. Wax plugs will stick to your headboard so you can grab them in the night once snoring begins.
Step 2
Insert the earplugs into your ears according to the directions on the package. Insert foam earplugs into the ear canal. Cover the opening of your ears with wax earplugs but do not insert them into the ear.
Step 3
Adjust the volume of your radio or ambient noise machine to a low level so you can just barely hear the music or talking. The noise of the radio or machine will distract you from hearing the snoring alone and will help the snoring blend in with the constant hum of the other noise.
Tips and Warnings
- Buy foam or wax earplugs at your local drug store. Experiment with different kinds to see which suits you best. All earplugs will last for three to four nights before you have to change them. If earplugs don't work for you, try helping your snoring spouse reduce snoring with nasal strips or allergy medicine. According to MayoClinic.org, snorers might stop snoring by losing weight, avoiding alcohol at least four hours before bedtime or avoiding sleeping on the back. Nudge your spouse if he is snoring on his back.
- If your ear canals are on the small side, foam earplugs may cause infections in the outer ear if worn every night. Switch to adult or child-size wax earplugs. You may be able to split adult-size plugs in half if you have petite ears.
Things You'll Need
- Foam or wax earplugs
- Radio or ambient music tape
