How to Sleep With a Snoring Partner

Co-authored by Carlotta Butler, RN, MPH

Last Updated: June 4, 2022 Fact Checked

Sleeping next to someone who snores can be a challenge. Thankfully there are a few ways both you and your snorer can get better sleep. Learn how to block out the sounds of snoring and to help whoever is snoring to reduce the amount they snore.

Method 1

Method 1 of 2:

Taking Steps to Improve Your Sleep

1
Wear ear plugs. The simplest and quickest way to sleep better next to someone who snores is to simply buy a pair of ear plugs. You will want to shop around for the type that fits your ears best.^{[1]
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- Ear plugs can be found in almost any store that has basic medical supplies.
- You may need time to adjust to wearing the earplugs as you sleep.
- Most ear plugs are made of soft foam, which is placed inside the ear canal.
2
Buy a white noise machine. White noise machines generate a continuous tone that helps cover-up other distracting noises. By using a white noise machine, you will be less likely to be disturbed by any snoring throughout the night.^{[2]
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- Some white noise machines produce only one sound, a gentle static that is considered pure white noise.
- If you prefer, other white noise machines will produce relaxing natural sounds such as that of ocean waves.
- White noise machines may have external speakers, however, most are used with earplug style headphones.
- Adjust the level of volume until you find an appropriate setting. You want it to be loud enough to block out external noises but not so loud that it keeps you awake.
- For a cheaper alternative, you may use a fan or other such device to create a low level of white noise in the room.
3
Tell the person they snore. Many times the person who snores is unaware of the fact that they do. Make sure that they are aware they snore and work together to find which solution works best for you both.^{[3]
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Cleveland Clinic
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- As difficult as it may be to try and sleep next to a snoring person, don't take it personally. Remember that snoring is not a personal failure.
- There are methods they can use to stop snoring as much. Learn more about these methods to try and restore restful sleep to you both.
4
Sleep in another room. Although often times undesirable, if you are unable to sleep next to a snoring person, you may, want to sleep apart from one another. Sleeping apart from the snorer will help improve your sleep.^{[4]
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- Make sure your new room is far enough away, or quiet enough, to ensure that you are not still able to hear any snoring.
- Although it may seem like it, sleeping separately doesn't reflect poorly on your relationship. Remember that you are simply trying to improve sleep quality.
- It's not so unusual for couples to sleep separately. Current estimates show that around 25% of couples are sleeping apart from one another.^{[5]
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- Sleeping apart may not be desired, however, it can actually improve your relationship. Sleeping apart can improve sleep quality, which can actually increase appreciation for one another.^{[6]
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Method 2

Method 2 of 2:

Helping Your Partner Stop Snoring

1
Have your partner try sleeping on their side or stomach. Encourage your partner to avoid sleeping on their back. This can make snoring worse by putting pressure on your partner's diaphragm.
- Some have recommended sleeping with something uncomfortable, like a tennis ball, sewn into the back of a shirt. This will make it awkward for your partner to sleep on their back and forces them to sleep in another way.
2
Lose weight. Being overweight is a common cause of snoring. The extra weight affects the lungs and neck, making airflow blocked or strained during sleep.^{[7]
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- Being overweight is not always a cause of snoring, however, it does increase the probability that snoring will occur.^{[8]
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- Excess body fat will increase the chances of developing sleep apnea.^{[9]
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  Harvard Medical School
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- Changing aspects of a lifestyle, such as losing weight, are usually recommended starting points to stop snoring.^{[10]
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  National Health Service (UK)
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- Have your partner ask your doctor for more information on how you can best lose weight.
3
Try nasal strips. Nasal strips are an over-the-counter method of improving airflow through the nose. The nasal strip works by slightly pulling open, and keeping open, the nostrils. The improved airflow will help reduce snoring.
- Falling asleep with the nasal strip on may be unusual at first. Continued use will help your partner get used to the nasal strip.
- These strips won't be helpful to anyone suffering from sleep apnea because sleep apnea is caused by collapsed soft tissues in the back of the throat.^{[11]
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  National Heart, Lung, and Blood Institute
  Research and education center within the National Institutes of Health
  
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4
Avoid alcohol and smoking. Alcohol consumption and smoking can affect the throat and respiratory systems. Have your partner reduce the use of either to help prevent snoring from occurring.
- Alcohol causes the neck and tongue to relax which can obstruct airflow.
- Never drink alcohol right before sleep as this will make snoring worse.
- Smoking damages the throat and respiratory system. By reducing the amount your partner smokes, the chances of snoring occurring will also be reduced.
5
Visit your doctor. Remember that snoring is a symptom of some other issue. Have your partner visit your doctor to determine exactly what the cause of their snoring may be. Examine the following list of possibilities to get an idea of what to expect:^{[12]
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- Nasal blockages. This may be due to chronic congestion or the configuration of your nasal passages, such as a deviated septum.
- Untreated allergies. Allergies can produce swelling of tissue in the nose and throat, as well as cause mucus production that can make breathing difficult.
- Obstructive sleep apnea. Sleep apnea is a potentially serious medical condition that your doctor will want to address. This occurs when your throat tissue blocks your airway and prevents breathing entirely.
6
Explore surgical options to end snoring. If other options have not put an end to the snoring, ask your doctor about surgical options. Depending on your partners situation, there are a few different surgeries that may be recommend by your doctor:^{[13]
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Cleveland Clinic
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- If your partners palate is the cause of their snoring, their doctor may recommend palatal implants. These are strands of polyester filament that are placed within the soft palate the mouth, which stiffen and prevent snoring.
- Uvulopalatopharyngoplasty (UPPP) may be recommended if your partner has excess or loose tissue in or around the throat. By removing and tightening this tissue, this cause of snoring is eliminated.
- Laser and radio/sonic based treatments can also be used to shrink any excessive amounts of tissue in the throat. These are both outpatient procedures and are not as invasive as traditional surgery.
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Tips

Snoring can be difficult to sleep next to, however, the snorer can usually work to reduce the amount and frequency at which they snore.

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Noise canceling headphones won't cancel the sound of snoring. Try using ear plugs instead.

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