You can do this if your snoring partner is keeping you awake

If you have a cold, you may suddenly start snoring like someone who doesn’t snore. Or you will snore louder as an experienced person. Your nose is closed, your mucous membranes are swollen, and you’re getting less air: let the snoring party begin. If you have a sore throat, it is the enlarged tonsils that are causing the discomfort. So your partner will often wake up from the noise you make.

“The first step for snoring is to not lie on your back,” says sleep coach Betske Schoff of Jewell. Anyone who only snores when they have a cold or always: Back sleepers are more likely to snore loudly. “There are many solutions to make sleeping positions less pleasant.” There are special shirts that have an airbag on the back. You can of course also sew a tennis ball into your nightgown, so you can avoid lying down in an uncomfortable way.

Does your partner keep snoring? Then don’t poke. As tempting as it is. “Keeping pushing someone when they snore is not good for your relationship,” laughs the sleep coach. Then you both get a little angry. One is due to lack of sleep, the other is due to the constant pushing him to wake up. “Then it is better to find a solution together during the day, rather than arguing at 4 in the morning.”

Prevention is always better than cure. A nasal spray can help for a few hours, but you should not use it for too long or too often. The onion next to your bed is unfortunately a myth. It does help keep your nose open. “There are also special mouth patches that prevent you from sleeping with your mouth open,” Schoff advises. “It may seem a little intense, but it does its job. If you breathe through your nose, you snore less.”

If nothing really helps, you can do something yourself if you snore. “Of course you can put in earplugs,” advises Lisanne Belesa, also a sleep coach. “But of course it doesn’t discourage everything.” If the sound is still too annoying, you can also try playing some rain sounds or “white noise” in the background. “Then you mask the snoring with a monotonous sound,” Schoff adds. “And some people can then suddenly fall asleep.”

Another option is to go to bed earlier than your partner. Then you will sleep a little deeper and may not notice snoring. By the way, this only helps you sleep. “This won’t work if you sleep through the night. People often wake up at night because of snoring,” Belisa says.

The best solution if you really want to refuel is to sleep separately for one night. Then you can both sleep and everyone is happy. It’s uncomfortable and inconvenient, but it works.