How to Sleep With A Snorer?

Key Takeaways

  • Understanding Snoring Causes: Snoring can be attributed to various factors, including obstructed airways, nasal congestion, sleep position, lifestyle choices, and more. Identifying the specific cause is crucial for effective solutions.
  • Coping Strategies for Partners: If sharing a bed with a snorer, consider using earplugs, white noise machines, changing rooms, or engaging in an open conversation to find mutually agreeable solutions.
  • Helping the Snorer: Encourage the snorer to make lifestyle changes, such as adjusting sleep positions, maintaining a healthy weight, and addressing allergies or nasal congestion. Additionally, anti-snoring devices and professional advice can be effective in reducing snoring.

In the world of shared sleep, the peaceful quiet of the night can be disturbed by the loud snoring sounds.

Sleep, which is really important for our well-being, can turn into a problem for partners when one of them snores loudly.

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Snoring, usually caused by things like sleep position and blocked airways, can make people frustrated and tired.

This blog post explains this common issue and gives practical ways to get along in bed.

How Can You Sleep When Someone is Snoring?

Sleeping when someone nearby is snoring can be challenging, but it’s not impossible.

Here are some strategies to help you get some rest in such situations:

1: Earplugs

High-quality foam or silicone earplugs are designed to reduce noise.

They work by expanding in your ear canal, creating a seal that blocks out sound.

You can find earplugs at most drugstores.

It’s essential to follow the manufacturer’s instructions for proper insertion.

2: White Noise

White noise machines or apps generate a consistent, soothing sound that masks other noises, like snoring.

They create a background noise that can make the snoring less disruptive.

3: Move to a Different Room

If possible, relocating to a different room can be the most effective solution.

Sleeping in a separate bedroom or on a different floor can significantly reduce the impact of snoring noise.

4: Request them to Change their Sleep Position

Sometimes, the snoring person’s sleep position is contributing to the noise.

Ask them to try sleeping on their side instead of their back, as this can sometimes alleviate snoring.

5: Use Noise-Canceling Headphones

Noise-canceling headphones use advanced technology to detect and cancel out external sounds.

They can be particularly effective at reducing snoring noise.

Make sure they are comfortable to wear while sleeping, Apple Airpods are recommended.

6: Wear Earbuds

Some earbuds are designed for sleep and are comfortable enough to wear throughout the night.

They can help block out snoring sounds effectively.

7: Discuss the Issue

If the snorer is a partner or family member, having an open and understanding conversation about their snoring is essential.

They may not be aware of how disruptive it is, and together, you can explore solutions like anti-snoring devices or lifestyle changes.

8: Use a Fan

Fans create a consistent white background noise that can help mask other sounds, including snoring. A fan’s “white noise” can be quite effective in creating a more peaceful sleep environment.

9: Consider Noise-Reducing Curtains:

These specially designed curtains can block out external noise, including snoring sounds.

They are a useful addition if the snoring is coming from outside your room.

10: Earphones for Audiobooks or Podcasts

If you enjoy listening to audiobooks or podcasts, wearing comfortable earphones can divert your attention from snoring.

Choose content that is calming and won’t disrupt your sleep.

11: Practice Relaxation Techniques

Engage in relaxation exercises like deep breathing or progressive muscle relaxation.

These techniques can help you relax and fall asleep despite the noise.

12: Use White Noise Apps

Many smartphone apps offer a variety of white noise, pink noise, or natural sounds that can effectively mask snoring. Experiment with different sounds to find what works best for you.

Reasons Behind Snoring:

Snoring, that nocturnal orchestra of sound, can be attributed to a variety of factors that converge to create its unique symphony.

Sleep expert Dr. Jing Zhang said, “It is important to understand that snoring can be a symptom of health issues, such as sleep apnea or allergies. Targeting the root cause is the best way to solve it.”

Let’s unravel the reasons behind this nightly performance and why it’s crucial to address it not just for your partner’s well-being, but for yours as well.

1: Obstructed Airways:

One of the primary culprits behind snoring lies in the obstruction of the airways.

When the flow of air encounters resistance due to relaxed throat muscles or excessive tissues, vibrations occur, leading to the characteristic snoring sound.

2: Nasal Congestion:

A congested nose can turn your partner’s sleep into a nasal symphony.

Narrowing nasal passages force air to pass through a smaller space, causing the surrounding tissues to vibrate and produce the snoring sound.

3: Sleep Position:

Believe it or not, the way your partner sleeps can significantly impact the intensity of their snoring.

Sleeping on the back often leads to the tongue and soft palate collapsing to the back of the throat, narrowing the airways and prompting those nocturnal sounds.

4: Other Factors:

Smoking, obesity, and even certain medications can play a role in exacerbating snoring.

These factors contribute to muscle relaxation and may increase the likelihood of snoring.

Ways to Stop Your Partner From Snoring

Snoring isn’t just annoying; it can disturb your sleep and your partner’s sleep, too.

This can leave you feeling tired during the day, making it hard to concentrate and sometimes causing problems in your relationship.

In some cases, snoring might even be a sign of a bigger problem called sleep apnea, where you stop breathing for short moments during sleep.

So, if you or your partner snores, it’s not just about getting better sleep but also about taking care of your health and your relationship.

Here are a few ways to stop your partner from snoring:

Stopping someone from snoring can significantly improve both their sleep quality and yours.

1: Adjust Sleep Positions

Encourage the person to sleep on their side rather than their back.

This simple change often reduces snoring, as it can prevent the tongue and soft palate from collapsing to the back of the throat, obstructing airflow.

Here’s an overview of different sleeping positions and their role in snoring:

a. Back Sleeping and Increased Snoring: Sleeping on your back can lead to increased snoring for many individuals.

This position allows the base of the tongue and soft palate to collapse to the back of the throat, partially obstructing the airway.

This obstruction can result in vibrations and turbulent airflow, leading to the sound of snoring.

b. Side Sleeping and Reduced Snoring: Sleeping on your side, especially the left side, can help reduce snoring.

This position promotes better airway alignment, preventing the collapse of tissues in the throat.

Gravity works to keep the airway more open, decreasing the likelihood of snoring sounds.

c. Elevating the Head: Sleeping with your head slightly elevated can also alleviate snoring.

Using an adjustable bed or propping up the head of your mattress can help keep the airway more open by reducing the gravitational pull on the soft tissues in the throat.

This can be especially helpful for individuals prone to snoring due to nasal congestion.

d. Chin Position: The position of your chin can impact snoring as well.

If your chin is too close to your chest, it can restrict airflow and increase the likelihood of snoring.

Using a supportive pillow that helps keep your head and chin in a slightly elevated position can be beneficial.

e. Pillows and Support: The type of pillow you use can influence your sleep position and, consequently, snoring.

A pillow that adequately supports your neck and head can encourage side sleeping and reduce the chance of airway obstruction. Look for pillows designed to maintain a neutral spine alignment.

2: Maintain a Healthy Weight

Excess weight, especially around the neck, can narrow the airways and lead to snoring. Encourage a healthy diet and regular exercise to help reduce snoring.

3: Limit Sedatives

Sedatives relax the muscles in the throat, increasing the likelihood of snoring. Advise the person to avoid sedatives, particularly in the hours leading up to bedtime.

4: Stay Hydrated

Dehydration can make snoring worse, as it can lead to stickier throat tissues. Ensure the person drinks enough water throughout the day.

5: Elevate the Head of the Bed

Adjusting the angle of the head of the bed by a few inches can help gravity keep the airways open. Special wedge-shaped pillows or an adjustable bed may be beneficial.

6: Use Nasal Strips or Nasal Dilators

Over-the-counter nasal strips or nasal dilators can help increase airflow through the nasal passages, reducing the likelihood of snoring, especially if the snoring is due to nasal congestion.

If snoring has become a major issue, according to Dr. Jing Zhang, there are surgical options to alleviate it, and they work similarly to nasal dilators. Make sure to consult with your doctor.

7: Practice Good Sleep Hygiene

Encourage a regular sleep schedule and a comfortable sleep environment. Ensure the bedroom is dark, quiet, and at a comfortable temperature.

8: Treat Allergies and Congestion

Allergies or nasal congestion can contribute to snoring. Consider using allergy medication or a saline nasal spray to reduce congestion.

9: Stay Smoke-Free

Smoking irritates the throat and can lead to inflammation, which may contribute to snoring. If the person smokes, encourage them to quit.

10: Use a Humidifier

Dry air can irritate the throat and make snoring worse. Adding moisture to the air with a humidifier can help.

11: Consider Anti-Snoring Devices

Several anti-snoring devices are available, including mandibular advancement devices (MADs) and tongue-retaining devices (TRDs). These are typically worn during sleep and can help keep the airways open.

12: Consult a Healthcare Professional

If snoring persists and is disruptive, consulting a healthcare professional is a good idea.

They can assess whether an underlying medical condition might contribute to the snoring, such as sleep apnea.

Remember that what works can vary from person to person, and finding the most effective solution may take some time.

Encourage open communication with the snorer and be patient as you work together to find ways to improve sleep quality for both of you.

Tips on How to Approach the Topic With Your Partner

While you could be exercising some tips for yourself and your partner, it is important to address

  1. Choose the Right Time: Timing matters. Avoid discussing snoring when either of you is already tired or stressed. Find a moment when you’re both relaxed and receptive.
  2. Use “I” Statements: Frame your concerns using “I” statements to express how you feel rather than placing blame. For example, say, “I’ve noticed we’ve been having disrupted sleep due to the snoring, and I’d like to explore some solutions.”
  3. Be Empathetic: Remember that your partner may not be aware of the extent of their snoring. Approach the conversation with empathy, letting them know you’re there to support each other’s well-being.
  4. Offer Solutions Together: Instead of presenting the conversation as a problem, turn it into a joint quest for a better sleep experience. Suggest researching solutions together or visiting a sleep specialist.
  5. Share Your Feelings: Express how the snoring affects your sleep quality without being accusatory. Mention your desire for both of you to enjoy restful nights together.

Lifestyle Changes for Snoring Reduction:

Here are some changes you can make in your lifestyle to reduce snoring:

Diet and Weight Management: Carrying excess weight, especially around the neck, can contribute to snoring. Encourage your partner to adopt a balanced diet and regular exercise routine to help reduce snoring intensity. You can also embark on a journal of healthy routines together by exploring new recipes or trying new workouts.

Hydration and Humidification: Staying well-hydrated can prevent the thickening of mucus in the throat, reducing the chances of snoring. Using a humidifier in your bedroom can also alleviate nasal congestion.

The Emotional Impact of Snoring: Snoring doesn’t just affect sleep quality; it can also strain relationships. Partners might feel resentful due to disrupted sleep, leading to communication breakdown. Emphasize the importance of empathy, understanding, and seeking solutions together to ensure a supportive partnership.


What Causes Snoring?

Snoring can be caused by factors such as obstructed airways, nasal congestion, allergies, and sleep position.

How can I Approach my Partner About their Snoring?

Communicate openly using "I" statements to express concerns and find solutions together.

Can a Mattress Help with Snoring?

Yes, a mattress with proper support and contouring can aid in maintaining optimal sleep positions.

How Does Sleep Position Affect Snoring?

Sleeping on the back can lead to snoring due to throat muscle collapse, while side sleeping can reduce it.

What are Some Snoring Remedies?

Lifestyle changes, nasal strips, and oral devices are common remedies to alleviate snoring.

Can Earplugs and White Noise Machines Help Partners of Snorers?

Yes, these tools can mask snoring sounds and create a more conducive sleep environment.

How Can I Maintain Good Sleep Hygiene?

Keep your bedroom dark, cool, and quiet, establish a regular sleep routine, and limit screen time before bed.

Should I Consider Sleep Separation for Snoring?

Temporary sleep separation can be a practical solution for severe snoring, promoting better sleep for both partners.

What are Long-Term Lifestyle Changes to Reduce Snoring?

Weight management, regular exercise, and avoiding sleep disruptors like alcohol can contribute to snoring reduction.

Can Seeking Professional Help Alleviate Snoring?

Yes, consulting a sleep specialist can diagnose underlying issues like sleep apnea, and certain mattresses can complement professional interventions.


In the world of shared sleep, don’t let the snores disrupt your night’s harmony.

By understanding, communicating, and finding practical solutions, you’ve learned how to improve your sleep. It’s not just about quiet nights; it’s about strengthening your bonds.

Approach snoring with empathy. Explore sleep products and seek professional advice when needed. Snoring can be a symptom of other healthy issues, so fixing it could be beneficial for both of you.

This journey leads to better nights and energized days. Whether you try sleeping separately, make lifestyle changes, or get a new mattress, the key is creating a sleep-friendly space for both.

With these strategies, you can create peaceful sleep and a stronger connection. As disruptive nights turn dreamy, embrace the journey of shared sleep that enriches your lives.

This article is for informational purposes and should not replace advice from your doctor or other medical professional.

Sarah Anderson, Certified Sleep Science Coach Sarah Anderson

Sarah Anderson is a sleep, health, and wellness writer and product reviewer. She has written articles on changing and improving your sleep schedule, choosing the right mattress for chronic pain conditions, and finding the best pillow for you. Sarah Anderson has her Bachelor of Arts degree from Arizona State University in Journalism and Mass Communications. Prior to working for Zoma, she wrote for a variety of news publications. Sarah's work has been featured on Bustle, PureWow, and other publications.

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