A doctor told how to fall asleep if your partner snores

0

Loud noise from the street or your partner's snoring prevent you from falling asleep and can really irritate us at night. Earplugs, of course, help in such situations. But what to do if you don't have earplugs at hand?

Put on your pajamas, turn off the lights, and go to bed – it means that dreamland is just around the corner. When disturbing sounds appear, peace and dreams quickly end.

Here's why noise disturbs us so much at night

In principle, noise during sleep can cause our heartbeat to increase and our brain waves to accelerate. Therefore, it can easily wake us up, especially when we are falling asleep, says a physiologist who studies sleep and mental activity.

It matters whether the noise is heard constantly or irregularly. For example, the ticking of a clock or snoring is more disturbing than the noise of an air conditioning system.

The so-called sound pressure level also plays a role. It measures noise intensity. It depends on how much the noise stands out against the surrounding noise. The louder the environment, the less we perceive a new stimulus.

Sudden noise scares us

How suddenly the noise starts matters. People are more likely to wake up to sudden sounds than to sounds that gradually get louder.

According to the doctor, noise has a very individual effect. Studies of road noise show that almost everyone wakes up at a noise level of 65 decibels.

However, if you are very tired, you can fall asleep even in a noisier environment, she says.

“We also know that some young people fall asleep at a disco at a certain point in the night, even though the noise situation there is incredible.”

The role of the psyche

Personal attitude to noise plays an important role.

“People can react very differently to a particular noise stimulus, depending on how they evaluate this pain stimulus,” says the doctor.

As a fictional example, the stress researcher gives a father who is napping in the garden, despite the fact that the children are playing loudly. The father includes the children's noise in his sleep as a positive stimulus, because it signals to him that everything is okay.

“Someone who has a negative attitude towards noise and the people who cause it focuses their attention on it.”

This means that the noises become even more noticeable. In any case, constant disturbing noise during sleep can be toxic, harmful to health and especially the cardiovascular system.

Tips and recommendations for relaxation

People can cope with noise during sleep in different ways. Basic relaxation is important. She recommends a breathing exercise.

“Slowly inhale seven times in a row and exhale – preferably noisily through pursed lips. This lowers blood pressure.”

Sleeping drugs should be used with caution

Some people also listen to “white noise” to help them fall asleep in noisy environments. The data on the effect is still unclear.

Some studies confirm that noise has a positive effect, as it masks certain disturbing noise phenomena. Other studies have also found negative effects.

“This should be approached with some caution,” the doctor emphasizes.

In general, Klimovska advises using sleeping pills only in exceptional cases and for a short time, so as not to become addicted to them. You should also avoid poor sleep hygiene.

Use your bed only for sleeping, not for watching TV

According to the doctor, this means, among other things:

• The bed should be used only for sleeping, not for eating or watching TV.
• Exercise should be avoided and not heavy immediately before bedtime.
• Blue light should also be avoided.
• The last coffee should be drunk about six hours before bedtime. Alcohol is also not a good idea before bed. It makes you tired, but it also makes you wake up earlier and more often during the night.