Sleeping next to a partner who snores is not only frustrating but may cause you to lose sleep, which can place a strain on a relationship. Snoring is an issue that affects an estimated 40% to 50% of the American population. Anti-snoring products are a multi-billion dollar industry. Solutions vary from dietary supplements to snoring mouthpieces, and then there’s the white noise machine.
White noise
machines are not cutting-edge technology. They have been used for decades
to help not only those who deal with a snoring partner, but also to help
remedy issues including tinnitus,
covering traffic noise, help with relaxation, or to help babies fall asleep .
For mild
snoring, a white noise machine may be all that it takes to find relief,
and get a good night’s rest. If the snoring is so loud that it can be heard
from several rooms away, adjusting the
volume of a machine to a level that would be too uncomfortable to sleep, makes
it ineffective.
Before going
out and spending $50+ on a white noise machine just to determine if it’s an
effective solution in your situation, you may want to consider using these
items that you may have within your home, which generate white noise
at little to no cost. If you find that white noise effectively masks the
sound of snoring, consider upgrading to a machine that allows you to adjust the
sound frequency or even change to natural sounds such as rain, thunder,
crashing ocean waves, ,babbling, songbirds, or a summer night..
1.
Ceiling fan:
The hum of a ceiling fan and sometimes off-balance rocking can be a soothing
source of white noise. The older and less expensive models produce the more
white noise while the newer, more expensive models are typically not nearly as
effective.
While the sound of a
ceiling fan can be somewhat faint, it may be just enough to mask your
partners snoring and allow you to sleep undisturbed.
2.
Computer: A
number of websites offer white noise sound generators. These sound generators
are often free and allow you to adjust settings such as volume, intensity, and
even the type of noise. There are several sites with excellent interfaces
that work from your browser and are easy to use.
All you need is a
computer, internet connection, and a good set of speakers. After locating
a site that you prefer and setting the sound to the desired level, be sure to
turn off your monitor to save power and prevent distractions from the light.
While such sites offer an excellent alternative to a white noise machine, they
do come with a few issues.
Much like a television, your computer consumes a bit of
power which can become expensive. Also, those who do not have unlimited data
may find overage charges on their bill. Another disadvantage is that you
may not have a computer in your bedroom, making running sound from another room
difficult.
3.
Radio:
Similar to a television, a radio can also produce soothing white noise. To
achieve this, simply tune your radio to a station with no reception. Try this
on both AM and FM frequencies as there are a slight difference in sound.
Adjust the volume to a comfortable level that helps to
cancel out the sound of your partners snoring. Once again, don’t adjust the
volume too loud as this will keep you awake. The two advantages that radio has
over television are that it doesn’t produce light and it’s very inexpensive to
operate.
4.
Smart Phone or Tablet Application (App): A “smarter” alternative to using a computer is to use
an app on your smartphone or a tablet. Like the desktop computer, there are
several apps that can be downloaded often at no charge. For improved
performance, consider pairing your smartphone with a sound box using Bluetooth.
This will provide better sound quality and will also allow
you to place the speaker in any desired position around your bedroom. Since
such devices use very little power, these can be an affordable source of
white noise. The one disadvantage of using a smartphone is, of course will be
the consumption of data whether you are streaming, or your data plan to ensure
that you are aware of how much data the app that you choose uses and what your
data plan covers.
5.
Television (TV):
If you have a TV in your bedroom, give this a try. Tune your television to a
channel that does not have a signal. Such channels typically show
white/gray/black flashing dots which are often referred to as “snow.”
Before going to bed, turn on the television to this station and increase the
volume until the sound of snoring is masked. Understand that adjusting the
volume too loud may be counterproductive and actually keep you awake.
There is a concern to using a TV for white noise. The first
issue that you may encounter is the presence of light. Most of us prefer to
sleep in the dark and the light emitting from the TV screen could become an
issue. Another inherent issue with TV white noise is energy consumption.
Running a TV for 8 hours a night can become quite expensive when compared to
alternative white noise sources.
After trying
some or all of these ideas, you may be tempted to give earplugs a try. Earplugs
may prevent you from hearing your alarm clock in the morning or may prevent you
from hearing the sound of a smoke or carbon monoxide alarm which can be
dangerous. While there are a number of different anti-snoring products on the
market, the Mandibular Advancement Device (MAD) is quite effective and will
allow both partners to sleep well.
A MAD costs
less than $100 and is placed inside of the snorer’s mouth, gently holding
the jaw forward. The forward positioning of the jaw opens up a restricted
airway, and prevents the sound of snoring. Instead of masking the issue, you
can eliminate the source.
There are of
course a few precautions to take before using such a product. If your partner’s
snoring is loud and they also experience pausing in their breathing, they may
have a medical condition known as sleep apnea, which should be diagnosed by a
qualified medical professional.
I don’t always plan a murder at 3a.m., but when I do it’s because I
can’t sleep through all the [darn] snoring.” (Anonymous)[i]
[i] Adapted from: “Using a White Noise Machine to Cancel Out Snoring – 5
Ways to Generate White Noise Without a Machine” by
Robert Thomas
Inspired by our new Homedics Soundspa Rejuvenate Sleep Solutions Machine
Inspired by our new Homedics Soundspa Rejuvenate Sleep Solutions Machine
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