Medicine
Fact-checked

At TheHealthBoard, we're committed to delivering accurate, trustworthy information. Our expert-authored content is rigorously fact-checked and sourced from credible authorities. Discover how we uphold the highest standards in providing you with reliable knowledge.

Learn more...

What can I do to Help Myself Sleep if my Partner Snores?

Struggling with a snoring partner can disrupt your sleep, but there are effective strategies to reclaim your rest. Consider earplugs or white noise machines to drown out the sound. Ensure your sleep hygiene is optimal—dark, cool room, and a comfortable mattress. If snoring persists, encourage your partner to seek medical advice. Wondering what else might work for you? Keep reading for more tips.
Tricia Christensen
Tricia Christensen
Tricia Christensen
Tricia Christensen

If the person you share a bed with snores, your sleep can be disrupted, particularly if you sleep lightly. There are several ways to tackle this situation. You can, of course, investigate the cause of the snoring, which is a good idea from a medical standpoint. Some people also try to modify their own sleep patterns so that their not-so-silent partner causes less disruption.

Snoring can be caused by allergies, nasal congestion, carrying excess weight, or by sleep apnea. Allergies or nasal congestion may be addressed with antihistamines or decongestants. Some people find relief with over-the-counter breathing strips that are placed on the nose. This may fail to solve the problem if your partner also suffers from sleep apnea, however.

Excessive snoring can disrupt a partner's sleeping patterns.
Excessive snoring can disrupt a partner's sleeping patterns.

If your partner’s excessive snoring is keeping you up at night, have him or her talk to a healthcare professional to rule out sleep apnea. Sleep apnea, which is the sudden cessation of breathing, can be dangerous and may reduce oxygen levels in the blood. Since you may already be awake at night, listening for sudden breathing stops or breath holding may help make this diagnosis a little easier.

Sleep apnea is a medical condition that can be treated with a CPAP machine.
Sleep apnea is a medical condition that can be treated with a CPAP machine.

From a personal standpoint, a partner who snores may cause sleepless nights for both people. While sleep apnea can be addressed through a variety of techniques, they may take time to fully work. Probably the least invasive approach is to attempt earplugs at night to block out the noise.

The trouble with earplugs is that while they effectively block out the noise, they may also block out the sound of a child who needs one during the night or the alarm ringing in the morning, so weigh your options when considering them. Sleeping pills used over short duration may help you get some sleep, but again, taking them could mean that you are too sleepy to attend to a child, so parents with young children should probably not resort to this solution. Sleeping pills are also not intended for long-term use.

Earplugs can help block the sound of snoring.
Earplugs can help block the sound of snoring.

Many couples find that the solution to better sleep at night for both parties is to simply keep two separate bedrooms. The person who snores may be exiled to the second bedroom if it really becomes problematic at night. Sleeping in different places does not necessarily have to affect intimacy or closeness, and you may actually feel more cheerful and inclined to intimacy because you are better rested and no longer waking up during the night.

Sleeping pills are a short-term solution for people with sleep issues.
Sleeping pills are a short-term solution for people with sleep issues.

If you do not have the space for separate bedrooms, you can consider purchasing a sleeper sofa or futon that can be used for the partner who snores, as needed. Some couples also find that if the non-snorer is allowed to go to sleep first, and he or she is untroubled by the noisy partner, it may eliminate need for an extra bed in the house.

Tricia Christensen
Tricia Christensen

Tricia has a Literature degree from Sonoma State University and has been a frequent TheHealthBoard contributor for many years. She is especially passionate about reading and writing, although her other interests include medicine, art, film, history, politics, ethics, and religion. Tricia lives in Northern California and is currently working on her first novel.

Learn more...
Tricia Christensen
Tricia Christensen

Tricia has a Literature degree from Sonoma State University and has been a frequent TheHealthBoard contributor for many years. She is especially passionate about reading and writing, although her other interests include medicine, art, film, history, politics, ethics, and religion. Tricia lives in Northern California and is currently working on her first novel.

Learn more...

You might also Like

Discussion Comments

anon933970

There is a sound blocking pillow that goes between two people and it cuts down the noise quite a bit. It's called Snorewedge. You can look it up.

healthy4life

My husband started snoring after he began putting on weight. He is now fifty pounds heavier than he was when we met, and he snores almost every night.

My snoring solution for him was to help him lose weight. I wanted to motivate him, so I decided to go on a diet with him.

We also do workouts together every day. Just having a partner there is enough motivation to continue.

He has been dropping about a pound a week since last month. At this rate, he should stop snoring before the end of the year! I can't wait!

Oceana

@giddion – An antihistamine sounds like something that I might need to take. I need something to knock me out before my husband's snoring begins.

We haven't been able to find a snoring solution that works for him, so I've been left to find something that helps me sleep. I tried alcohol, but that had the opposite effect. I kept waking up all night with a racing heart.

I wouldn't recommend alcohol to anyone who is trying to knock themselves out to avoid being bothered by snoring. It doesn't work, and it makes you feel bad the next day.

giddion

I have allergies, but I don't snore. My husband does, and he has no allergies.

I take an antihistamine at night, both to calm my allergies and to help me get some sleep. If I fall asleep before my husband does, then his snoring won't wake me up.

shell4life

Earplugs may be okay if you are trying to block out some light snoring, but some people sound like chainsaws! I can actually feel the vibrations in the bed, so earplugs are useless.

The only way for me to get any sleep is to go to another room. It isn't nearly as comfy as my own bed, so I resent this, but at least I can get a few hours of sleep as opposed to none at all.

anon230378

Try a mandibular advancement device like VitalSleep. It can help you stop snoring and it is FDA cleared.

anon53371

I have a friend who uses the anti snore shirt bumper belt. he says it really works and his girlfriend is much happier because she can sleep!

anon44036

If you do stop snoring when you sleep on your side the Anti Snore Shirt will really help you. It has inflatable bumpers which stop you sleeping on your back- helping to keep your airway open.

Post your comments
Login:
Forgot password?
Register:
    • Excessive snoring can disrupt a partner's sleeping patterns.
      By: WavebreakmediaMicro
      Excessive snoring can disrupt a partner's sleeping patterns.
    • Sleep apnea is a medical condition that can be treated with a CPAP machine.
      By: BVDC
      Sleep apnea is a medical condition that can be treated with a CPAP machine.
    • Earplugs can help block the sound of snoring.
      By: NilsZ
      Earplugs can help block the sound of snoring.
    • Sleeping pills are a short-term solution for people with sleep issues.
      By: Serggod
      Sleeping pills are a short-term solution for people with sleep issues.