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Seven tips to help you sleep next to a loud snorer

Here are a few ways to help you get a good night's sleep

Image: PA

Does your partner keep you up at night with loud, incessant snoring? 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.


Fortunately there are a few ways to help you cope with this.


Sleep physiologist Stephanie Romiszewski told Belfast Live how to deal with a loud snorer.


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.


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."


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."


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."


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.


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."


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 a the spare bedroom if you need to - you will have a good night's rest and potentially fewer arguments the day after."

This article by Liz Connor originally appeared here: https://www.edinburghlive.co.uk/news/uk-world-news/seven-tips-help-you-sleep-16038480

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