If you have a cold, you can snore a lot during the night. And that is of course annoying for the brat in question, but it is also annoying for the partner next door. Who knows, you might even read this while you’re awake from the sound your sweetheart produces. And this is what your snoring companion and you can do about it, according to these two sleep coaches.
If you have a cold, you may suddenly start snoring as a non-snorer. Or that as a seasoned snorer you will snore even louder. Your nose is closed, your mucous membranes swell and you get less air: let the snoring concert begin. If you have a throat infection, it is your enlarged tonsils that are causing the nuisance. And so your partner often wakes up from the noise you make.
“Step one for the snorer is not to lie on your back,” says sleep coach Beitske Schoof from Goirle. Anyone who only snores when they have a cold or just always: back sleepers are more likely to snore loudly. “There are several solutions to make that sleeping position less pleasant.” There are special shirts with an air cushion on the back. You can of course also sew a tennis ball into your sleeping shirt, so that you can avoid lying down in such an uncomfortable way.
Does your partner just continue snoring? Then don’t poke. As tempting as that is. “Keep nudging someone when they snore is not very good for your relationship,” the sleep coach chuckles. Then you both get a little irritated. One due to lack of sleep, the other because he keeps being nudged awake. “Then it is better to find a solution together during the day, instead of arguing at four o’clock 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. And onions next to your bed are unfortunately a myth. They don’t help keep your nose open. “There are also special mouth patches that prevent you from sleeping with your mouth open,” Schoof tips. “They may look a bit intense, but they do their job. If you breathe through your nose, you snore less.”
If nothing really helps, you can do something yourself if you suffer from snoring. “Of course you can put in earplugs,” advises Lisanne Belissa, who is also a sleep coach. “But of course they don’t dampen everything.” If the sound is still too disturbing, you can also try turning on some rain sounds or ‘white noise’ in the background. “Then you mask the snoring with a monotonous sound. Some people can then suddenly sleep,” Schoof adds.
Another option is to go to bed earlier than your partner. Then you will sleep a little deeper and you may not notice the snoring. By the way, that only helps you fall asleep. “That doesn’t work if you sleep through the night. And people often wake up at night because of snoring,” says Belissa.
The best solution if you really want to refuel is to sleep separately for a night. Then you can both sleep and everyone is happy. It’s uncomfortable and not cozy, but it works.