How to Sleep Better with a Partner Who Snores

15 March 2025

Sharing a bed with someone you love can be one of life’s greatest joys. But let’s be real for a moment—nothing kills the vibe faster than the relentless sound of snoring. It can turn a peaceful night into one filled with tossing, turning, and maybe even the occasional pillow-tossing (hey, we’ve all been there). If your partner’s snoring is sabotaging your sleep, you’re not alone. Let’s dive into some practical strategies to help you snooze soundly without losing your mind—or your relationship.

Understanding Why Your Partner Snores

Before we dive into solutions, it’s important to understand what’s going on. Snoring happens when the airflow through the mouth and nose is partially obstructed during sleep. This can be caused by a variety of factors—everything from the position they sleep in to underlying health conditions.

Common culprits include:
- Obstructed nasal airways - Think allergies, colds, or deviated septums.
- Sleep position - Back sleepers are the usual suspects.
- Weight gain - Extra weight can put pressure on the throat, narrowing airways.
- Sleeping habits - Alcohol or sedatives can relax throat muscles too much.
- Sleep apnea - A more serious condition where snoring is accompanied by pauses in breathing.

Understanding why it’s happening is key to finding the right fix. After all, treating snoring isn’t a one-size-fits-all situation.

Start with Communication (But Be Kind!)

First things first: talk to your partner about their snoring. This might sound obvious, but it’s crucial to approach the topic delicately. No one likes being told their nighttime noises are wreaking havoc. Instead of saying, “You sound like a chainsaw,” try framing it as, “I’ve been having trouble sleeping lately, and I think your snoring might be part of it. Can we figure out a solution together?”

The goal here is teamwork, not blame. If you turn it into an “us vs. the snoring” situation instead of “me vs. you,” you’re more likely to get a positive response.

Quick Tips to Sleep Better While They Snore

Sometimes, you don’t need a huge lifestyle overhaul to get some relief. Here are a few simple tricks you can try right away:

1. Invest in Earplugs

Earplugs might seem like an obvious solution, but they can truly be a game-changer. Look for high-quality, comfortable ones designed for sleep. Think of it as giving your ears their own “Do Not Disturb” sign.

2. Try a White Noise Machine

A white noise machine can mask the sound of snoring by playing soothing, consistent sounds like ocean waves or rainfall. It’s like creating a sonic shield between you and the snorer.

3. Sleep in a Different Room When Needed

We know, this one can feel like a last resort, but it doesn’t have to mean the end of intimacy. Plenty of couples swear by the occasional “sleep divorce” to preserve their sanity. Schedule cuddle time before heading to separate spaces if needed.

Encourage Lifestyle Changes

Sometimes, a bit of teamwork is all it takes to banish snoring for good. Here are some adjustments your partner (and maybe you too!) could consider:

1. Encourage Side Sleeping

Back sleeping is a major culprit for snoring since gravity makes the tongue and soft tissues fall back into the throat. Encourage your partner to sleep on their side by using a body pillow or even a special anti-snoring pillow.

Pro Tip: If they keep rolling onto their back, sew a tennis ball into the back of their pajama shirt. It’s a little awkward but incredibly effective!

2. Reassess Bedtime Habits

Does your partner enjoy a nightcap or count on sleeping pills to doze off? Both can relax the muscles in the throat a little too much, leading to snoring. Cutting back on alcohol or finding alternative ways to wind down—like yoga or meditation—could help.

3. Encourage Weight Loss (Tactfully)

If weight gain is contributing to their snoring, gently nudging your partner toward healthier habits like regular exercise and a balanced diet can make a big difference. Be supportive—offer to take walks together or cook healthier meals as a team.

4. Address Nasal Issues

If allergies, congestion, or a sinus issue is to blame, help them tackle the issue head-on. Nasal strips, saline sprays, or even a humidifier can be great tools.

When It’s Time to Seek Professional Help

If you’ve tried every trick in the book and their snoring still sounds like a freight train, it may be time to call in reinforcements. Snoring isn’t always harmless—it can be a symptom of sleep apnea, a condition that requires medical attention. Encourage your partner to see a doctor if:
- Their snoring is accompanied by gasping/choking sounds.
- They seem excessively tired during the day (a sign they’re not getting restful sleep).
- You’ve noticed pauses in their breathing at night.

Sleep studies and other evaluations can help pinpoint the cause and lead to effective treatments like CPAP machines or oral appliances.

Don’t Forget About Self-Care

It’s easy to get so caught up in fixing their snoring that you neglect your own health. Remember, your sleep matters too! If you’re constantly tired because you’re lying awake all night, it’s going to impact your mood, productivity, and overall well-being. Set boundaries when needed, and don’t be afraid to prioritize your own rest.

Make Your Bedroom a Snore-Free Zone

Creating a sleep-friendly environment can make a surprising difference in how well you handle snoring. Here’s how to optimize your bedroom:

1. Upgrade Your Mattress and Pillows

A high-quality mattress and supportive pillows can improve spinal alignment and prevent snoring. Look for hypoallergenic materials if allergies are an issue.

2. Dim the Lights and Keep it Cool

A dark, cool room is more conducive to restful sleep. Blackout curtains and adjustable thermostats are your friends here.

3. Set a Sleep Schedule

Going to bed at the same time every night can help regulate your internal clock, making it easier to fall back asleep even if you’re woken up by snoring.

Laugh About It

Sometimes, all you can do is laugh. Snoring can be frustrating, sure, but it’s also kind of hilarious when you think about it. Sharing a chuckle about the situation can help diffuse tension and remind you both that you’re in this together. After all, no one snores on purpose—it’s just one of those quirky little things that come with being human.

Final Thoughts

Sleeping next to a snorer doesn’t have to be a nightmare. With a mix of communication, practical solutions, and maybe a little patience, you can find a way to get the rest you need without sacrificing your relationship. Remember, teamwork makes the dream work—even if it’s interrupted by the occasional snore!

Sweet dreams—and may your nights be quieter soon.