Sleeping next to a loud snorer? Here’s how to finally get some peace at night

Suffer with a partner who makes a night-time racket? A sleep expert tells Liz Connor some handy tips and tricks for silencing the snore.

They might be your lifelong soulmate, but it’s hard to love a snorer when they’re keeping you awake at night.

Whether they make a loud rumble or a bothersome whistle, snoring is never fun to deal with, especially if it’s preventing you from getting the seven to nine hours of sleep experts suggest we should aim for each night.

If your partner snores, take some comfort in the fact you’re not alone. According to the British Snoring and Sleep Apnoea Association, 41.5% of the UK adult population snore, and 58% of these are between 50-59 years of age.

Thankfully, experts say you can effectively lessen or silence the noise with a few simple and easy tricks. Stephanie Romiszewski is a sleep physiologist and Bensons for Beds ( sleep expert. Here, she’s outlined some handy tips that could be the answer to your nocturnal woes.

1. Get their back up

Sometimes, simply shifting your partner’s sleeping position can make all the difference. “Some people who snore tend to sleep on their back which can make snoring worse, so turn your partner on their side instead,” advises Romiszewski.

2. Give them a poke

If you’ve been enduring night after night of low-frequency rumbling, you probably won’t need any encouragement. “Don’t poke them too hard though,” warns Romiszewski. “Just do it gently – this will get them out of their snoring state, without interrupting their sleep too much.”

3. Play midnight tennis

“Get your partner to try the tennis ball technique,” our sleep expert suggests. This is a sleep technique that involves placing a tennis ball in a t-shirt pocket. “Get your partner to put the t-shirt on backwards right before bed, as this will encourage your partner to learn to sleep on their side during the night – rather than their back.”

hand tossing tennis ball

A simple technique using a tennis ball may reduce the noise

4. Skip the nightcap

Having a glass of wine with dinner might seem like a good idea at the time, but it can actually make your partner’s snoring worse during the night. Romiszewski says: “Alcohol or other sedatives and depressants really don’t help – the more your muscles relax, the more it can lead to snoring.”

5. Pile up the pillows

Here’s a pretty simple tip that you can try tonight. “If you sleep with a snorer, get them to use an extra pillow for elevation, which can reduce snoring,” says Romiszewski.

Messy bed. White pillow with blanket on bed unmade. Top view. Black and white theme.

Invest in a couple of extra pillows

6. Get a weight loss plan in place

Obesity and being overweight can increase the risk of many serious health problems, but it can also make snoring worse too. “Encourage your partner to lose some weight if needed,” says Romiszewski. “Carrying extra weight around the neck area can lead to snoring, because of the pressure that rests on the throat.”

7. Divide and conquer

Finally, if you need to, sleep in separate bedrooms. “It’s the social norm that couples should sleep together, but we weren’t made to sleep in someone else’s sleeping pattern,” says Romiszewski. “In the worst-case scenario, don’t be ashamed to sleep in the spare bedroom if you need to – you will have a good night’s rest and potentially fewer arguments the day after.”

Do you share a bed with a snorer?  What have you tried?

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14th Apr 2019
Thanks for voting!
One thing not mentioned is make sure your snoring partner checks it out with their doctor. My husband snored very badly and a medical check up revealed that he suffered from sleep apnea which is a serious condition that can lead to death. He now uses a CPAP (continuous positive airway pressure) machine and hardly ever snores and it possibly saves his life.
5th Apr 2019
Thanks for voting!
I thought you were going to offer some much needed advice on where to get the best value surgery to cure snoring.
None of those things mentioned is a long term cure for snoring and to suggest that people sleep in separate bedrooms is appalling. That's the first step towards the end of a relationship!
There are private health answers to a permanent cure for snoring, a simple operation on the throat. I understand it only takes about 1/2 hour and recovery is within a week. The trouble is, as it isn't done on the NHS where's the best place to go for great care at a cost which doesn't break the bank? If you could offer some suggestions and guidance specifically on that it would be a great deal more helpful.
Thank you.
13th Apr 2019
Thanks for voting!
Sleeping in separate bedrooms is "NOT" the end of a relationship at all , I don't know why on earth you would think that , I have a very good relationship with my husband , we have been married almost 50 years , and we have had separate bedrooms for the last 20 of those , it isn't a ban on a loving relationship , no one is locked in one room .
13th Apr 2019
Thanks for voting!
Susan, from what I have heard only extremely strong relationships can withstand the emotional distance creator that is separate bedrooms.
Sarah, sadly a lot of people snore when lying on their back or side so no amount of making them move makes any difference.
Thank you for your replies.

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