6 Ways to Sleep Next to a Snoring Partner

Do you sleep next to a snorer? You’re not alone. About 40% of men and 24% of women snore regularly. Your partner’s noisy habit might keep you from falling asleep or wake you up in the middle of the night. 

If this sounds like you, you could probably use some coping strategies. Here are six tips to help you sleep better next to a snoring partner. We also cover when to have a chat with your bedmate. And if you’re curious, we summarize what causes snoring. 

How to cope with a snoring partner

Some people are able to sleep through their partner’s grunts, snorts, and rattles. But if you can’t, these coping strategies may help.

1. Put on white noise

White noise can help block the sounds of your partner’s snores. You can use different items to produce white noise, such as:

• A box or pedestal fan

• A white noise machine

• A YouTube video

• A bathroom exhaust fan

• Free apps like Rain Rain Sleep Sounds and White Noise Lite

2. Sleep with earplugs

A good set of earplugs can also help muffle snoring sounds. You can start out with soft foam plugs from the dollar store. 

Follow these steps for the best seal:

1. Roll the earplug between your fingers.

2. Pull the top of your ear back.

3. Insert the earplug.

4. Hold it until it expands and seals. 

You can also try silicone earplugs. They come in a variety of shapes and sizes. You may have to experiment to find a comfortable fit.

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3. Sleep in different rooms

If the snoring bothers you enough, you may have to sleep in a separate room. This arrangement may not feel ideal for either of you, but it’s a common solution. Many snorers decide to try CPAP machines or other treatments once their partner moves into another bedroom.

4. Go to sleep before your snoring partner

Ask your partner to give you time to fall asleep before coming to bed. Once you’re in a deep sleep, you may not wake up as easily by the sound of snoring. 

5. Adjust your partner’s sleeping position

Changing your partner’s sleeping position may make a difference. If they snore while sleeping on their back, have them roll to their side. Some snorers also do better with an adjustable bed base so they can sleep at an incline. 

6. Try anti-snoring pillows

There are many anti-snoring pillows on the market that seem to help people who snore. They work by adjusting the position of the jaw and preventing the tongue from slipping back and blocking the airway. 

What should I do if my partner’s snoring starts to make me angry?

Trying to sleep next to someone who snores can be frustrating. It can make you feel tired and irritable during the day and anxious before bed at night.

If you find yourself losing your cool, you may want to talk to your partner. Start the conversation when you’re not angry. Your patience and sensitivity can help set the tone for your discussion. 

Here are some things to consider saying:

• Bring up how their snoring affects your sleep. 

• Tell them how a lack of sleep impacts your day.

• Express your concerns about sleep apnea, a serious sleeping disorder. Many people with sleep apnea snore.

• Let them know you want to work through it and believe they can be treated for snoring.

• Ask them to sleep in another room until you come up with a more permanent solution. 

Remember that many people who snore don’t know they do it. Your partner may shrug it off because it doesn’t bother them. Ask them to take it seriously, both for your sake and for theirs.  

Why is it so hard to sleep next to a snorer?

There are several reasons why you might struggle to sleep next to a snorer, according to research. 

• Volume: Snoring sounds can reach high levels of intensity. Some snores can reach over 60 decibels and sound as loud as a dishwasher, traffic, or a lawnmower. 

• Closeness: Any noise by your ears can wake you up at night, especially if it’s high intensity or high pitched.

• Irregular: Snoring can go from soft to loud at irregular intervals. That makes it hard to relax long enough to drift off.

• Misophonia: Misophonia is when someone has a strong dislike of certain sounds. For someone with misophonia, snoring sounds could trigger a negative response such as anger or irritability.   

Understanding what causes snoring in the first place

Snoring is the noise you make when air struggles to flow in and out of your airways during sleep. It can often sound harsh, like rattling, snorting, or grunting. 

Snoring can happen for a variety of reasons. Some of the more common causes of snoring include:

• You have a sleep disorder, such as sleep apnea.

• Your tongue partially blocks the back of your throat while you sleep.

• Your mouth opens while you sleep.

• Your airways become blocked or narrow during sleep.

• Your throat tissue is unusually large or bulky.

• Your soft palate is long and narrows the opening from your nose to your throat.

• Your uvula, the teardrop-shaped piece of flesh in the back of your throat, is unusually large.

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Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a versatile health and medical content creator who writes about acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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