How to Sleep Next to Someone Who Snores?

Do you struggle with sleepless nights due to the constant noise of snoring? The loud, disruptive sounds can cause headaches, irritability, and even impact your mental health. 

If ignored, snoring can lead to serious issues like sleep apnea. But don’t worry, there are ways to peacefully share a bed with a snorer. Keep reading to discover effective solutions.

• Use earplugs or noise-canceling headphones to block out snoring and improve sleep quality.
  
  

• Sleep on your side or back-to-back with your partner to minimize snoring disruptions.
  
  

• Use a white noise machine or fan to mask snoring sounds and create a more peaceful sleep environment.
  
  

• Encourage your partner to seek medical help if snoring is frequent or severe.
  
  

• Explore anti-snoring devices, like mouthpieces or pillows, to reduce or eliminate snoring.

• Earplugs help block snoring and stay comfy on your side: Soft foam or silicone earplugs are comfortable and stay in place if you sleep on your side, making it easier to block out snoring sounds.

• Earmuffs block noise without hurting your ears: If earplugs feel uncomfortable, earmuffs are an easy way to stop noise without putting pressure inside your ears.

• Noise-canceling headphones block louder snoring sounds: For really loud snoring, noise-canceling headphones can help block more noise so you can sleep better.

• Custom earplugs fit better and block sound more: Custom-made earplugs fit snugly and keep out noise better, giving you extra quiet and comfort.

• Clean and well-fitting earbuds keep ears comfortable: Wearing earbuds at the right volume and keeping them clean helps avoid ear pain and infections.

• White noise masks snoring and helps you sleep peacefully: Playing white noise through headphones or earbuds can cover up snoring and make it easier to fall asleep.

• Using earplugs improves sleep by cutting out noise and light: A study showed that earplugs and eye masks helped patients sleep deeper and more peacefully by blocking noise and light disturbances.

Changing your sleep position can help a lot. Sleeping on your side keeps the airways open and reduces snoring. 

Couples can try side sleeping or even sleeping back-to-back to minimize snoring disruptions. 

Going to bed earlier than your partner can also give you a head start on  deep sleep  , helping you feel more rested before any snoring begins. Small changes in your position can improve your rest significantly.

• Use White Noise Machines to Mask Snoring Sounds: If you’re going through menopause, your sleep is likely to be disrupted, and you may be more sensitive to noises like snoring. A white noise machine or fan helps mask snoring by blending with the sound, making it less noticeable and easier to ignore," says Dr. Lindsay Browning, a chartered psychologist, neuroscientist, and qualified sleep expert.

• Steady Background Noise Reduces Sleep Disruptions: White noise creates a steady hum that reduces sudden auditory disruptions. This can help light sleepers fall asleep faster and stay asleep longer, even next to a snoring partner.

• Optimal Volume Settings for White Noise: Keep the white noise at a moderate volume, loud enough to cover snoring but not so loud that it becomes distracting. The right balance creates a soothing sound environment that promotes better sleep.

• White Noise Acts Like a Sound Blanket for Better Sleep: Research from a New York City sleep clinic shows that white noise improves sleep quality by helping people fall asleep faster and wake up less. This sound “blanket” calms the brain, making it easier to tune out disruptive noises like snoring.

• Snoring could be a sign of a serious health problem: “It’s important to realize that snoring can be more than just an annoying noise. It can be associated with obstructive sleep apnea, which is a serious issue that may need to be addressed,” says Dr. Alan Kominsky, a head and neck surgery otolaryngologist based in Cleveland.

• If the snoring is loud and frequent, a doctor needs to check it: If your partner’s snoring is loud and frequent, this could be a sign of an underlying medical condition that needs attention. Encourage them to consult a doctor, who may recommend a sleep study or a physical exam to identify the root cause.

• Treatable issues like blocked nose or sleep apnea often cause snoring: Conditions like sleep apnea or nasal blockages are often manageable with the right treatment. Getting help can stop the snoring and help both of you sleep better.

• Breathing machines like CPAP or BiPAP can make sleeping easier: For many, using a CPAP machine improves breathing during sleep. If that feels uncomfortable, BiPAP therapy is a gentler option that adjusts air pressure based on how you breathe.

• In serious cases, surgery might be needed to stop the snoring: In more severe situations, surgery to remove extra tissue or fix nose and throat structures might be the solution that brings lasting relief.

• Helping your partner sleep better helps you sleep better too: Fixing your partner’s snoring doesn’t just improve their health, it also helps you get peaceful, uninterrupted sleep every night.

• Blocking outside noise makes the room feel more peaceful: To create a quiet and comfortable sleep space, start by making your bedroom as soundproof as possible. Use thick curtains to block out traffic or street noise, and hang rugs or fabric on the walls to soften echoes. Even how your furniture is placed can reduce noise bouncing around the room.

• Adding soft materials in your room helps reduce echoes: Wall hangings, thick rugs, and upholstered furniture absorb sound and prevent it from bouncing. These small changes help turn your room into a quiet zone that supports better sleep, especially when sharing your bed with someone who snores.

• A steady background sound can cover up the snoring: White noise machines or fans create a gentle, consistent sound that masks snoring. This steady hum helps your brain tune out sudden noises so you can stay asleep longer and feel more rested.

• Noise-canceling headphones can make a big difference: If snoring is loud and regular, using noise-canceling headphones or earplugs can help block the sound directly. These tools let you sleep better without being disturbed every time your partner snores.

Relaxation techniques can help you drift off despite snoring. Deep breathing or progressive muscle relaxation calms your mind and body, easing you into sleep.

Listening to podcasts or guided meditations can help you focus your mind and tune out snoring sounds, making it easier to relax and fall asleep. 

Meditation and a cool, dark, quiet room can also reduce stress and prepare you for deeper, undisturbed rest.

• Using a Mouthpiece Can Make Breathing Easier at Night: Anti-snoring mouthpieces, like mandibular advancement devices, gently move your lower jaw forward to help keep your airway open. This makes breathing easier and reduces snoring. Some people may notice minor discomfort at first, like jaw tension, drooling, or changes in their bite, but with the right fit and regular checkups, most people adjust quickly.

• A Special Pillow Can Keep Your Head in the Right Position: Anti-snoring pillows are designed to support your head and neck in a way that helps keep your airway open. This proper alignment makes it easier to breathe quietly and reduces the chances of snoring.

• Small Nasal Tools Can Help You Breathe Without Making Noise: Nasal strips and dilators are simple tools that widen your nostrils to let more air in. They help improve airflow without creating extra noise, making them a quiet and easy option for reducing snoring.

• Sleeping on your side helps you snore less: When you sleep on your side, it keeps your airway open, making it easier to breathe quietly. This is the best position to avoid snoring and is especially helpful for people with sleep apnea or pregnant women.

• Sleeping on your left side can help even more: Left-side sleeping improves blood flow and puts less pressure on your airway. It’s a small change that can make a big difference if you snore a lot.

• Small tricks can stop you from rolling onto your back: Wearing a padded belt or sewing a tennis ball into the back of your pajamas can keep you from turning onto your back, which helps you stay in the right position all night.

• Sleeping on your back makes snoring worse: When you lie on your back, your tongue can fall back and block your throat. This blocks airflow and makes you snore louder.

• Sleeping on your stomach is not a great idea: It might stop snoring for some people, but it can hurt your neck and is not comfortable for most.

• Raising your head can make breathing easier: Sleeping with your head slightly raised keeps your airways open and helps reduce snoring during the night.