Love them as much as you like, but a snoring partner can seriously stretch your patience when it interrupts your sleep, be it the deep gargling noise of a mouth snorer or the high-pitched whistle of nasal snoring.
Kicking your partner to get them to shut up usually only works for a few seconds, and even a trusty pillow over your head can fail to drown out the noise.
Fortunately, there are ways to sleep better next to a snoring partner.
Join us below for some expert tips.
Use earplugs or noise-cancelling headphones
Earplugs muffle disruptive sounds, while noise-cancelling headphones electronically neutralise ambient noise. Both options create a quieter sleep environment without altering your partner’s habits.
Try white noise or nature sounds to mask the snoring
Constant background audio can effectively camouflage intermittent snoring – consider using a white noise app or turning on a fan.
Encourage the snorer to sleep on their side
Side-sleeping often reduces the intensity of snoring because it helps keep airways open, so try gently prompting your partner to shift positions from their front or back.
Get an adjustable bed
An adjustable bed can help reduce snoring by elevating your partner’s upper body. You can get single or twin adjustable beds.
Pictured: Pictured: Recline-A-Bed Eclipse Adjustable Single Bed. Available from Bedstar.
Elevate the snorer’s head slightly with an extra pillow
Adding height to your partner’s pillow arrangement may improve airflow during sleep to significantly reduce snoring volume and frequency.
Consider separate bedrooms if snoring is severe
Sleeping apart can preserve your relationship and sleep quality when snoring becomes an insurmountable obstacle to shared rest.
Ask the snorer to consult a doctor about potential treatments
Your partner could need targeted interventions to stop snoring, from lifestyle changes to devices that improve breathing.
Try going to bed earlier than the snorer
Falling asleep before your partner starts snoring might help you enter deeper sleep stages and minimise interruption from the inevitable.
Practice relaxation techniques before bed
Engaging in calming activities before sleep can prepare your mind and body for rest to overcome the annoyance of your partner snoring.
Ask your partner to avoid alcohol before bed
Alcohol relaxes muscles in the throat, mouth, and nose, so a cheeky glass of wine (or spirit) before bed can make snoring worse.
Why do people snore?
You know your partner isn’t trying to ruin your sleep and they can’t stop snoring. The question you want to answer is why it happens.
People snore because of restricted airways and relaxed tissues that vibrate and move with air flow. When your partner breathes in and out, the muscles vibrate and flutter to create that awful snoring sound that keeps you awake.
Pictured: Diagram illustrating airways and breathing circulation of a man when sleeping, restrictive airways contributes to snoring.
Sometimes, your partner will start snoring randomly after no history of snoring—this usually happens due to nasal congestion and isn’t a cause for concern.
A few factors can influence snoring:
- Age: Our throat muscles lose strength as we get older
- Weight: If your partner is overweight, they are likelier to snore
- Pregnancy: Again, this is linked to weight, but also hormones
- Sleep position: Back sleepers are most likely to snore
- Hypothyroidism: Due to weakened respiratory muscles
- Smoking and vaping: These can irritate and inflame the upper airway
- Mouth anatomy: Such as having a small jaw, recessed chin, or large tongue
- Medications: Some meds act as muscle relaxants that increase snoring
- Nasal congestion: Colds and allergies make it more likely you’ll snore
You can’t do anything about some of these factors, such as anatomy and medications if your partner needs them. Still, others are resolvable, such as stopping smoking and vaping, losing weight, and changing sleep positions.
