If your partner's snoring is keeping you awake at night, you're not alone. Millions of Brits suffer from disrupted sleep due to noisy bedfellows. But before you resort to separate bedrooms, try these five scientifically proven methods to silence the snores.
1. Adjust Their Sleeping Position
Snoring often worsens when sleeping on the back. Encourage your partner to sleep on their side by using a body pillow or sewing a tennis ball into the back of their pyjamas—a quirky but effective trick.
2. Invest in Anti-Snoring Devices
From nasal strips to mandibular advancement devices, there are plenty of over-the-counter solutions that can help open airways and reduce vibrations causing the noise.
3. Address Allergies and Congestion
Blocked nasal passages are a common snoring culprit. An air purifier, antihistamines, or even a steamy shower before bed can make a significant difference.
4. Encourage Weight Management
Excess weight, especially around the neck, increases snoring risk. Supporting your partner in maintaining a healthy BMI through diet and exercise could solve the problem naturally.
5. Establish a Consistent Sleep Routine
Irregular sleep patterns and fatigue can worsen snoring. Creating a calming bedtime ritual and sticking to regular sleep times helps achieve deeper, quieter sleep.
Remember: Persistent loud snoring could indicate sleep apnea. If these methods don't help, consult a GP.
