Table of contents
How Do You Sleep With Someone Who Snores Loud?7 Ways to Help Stop Your Partner’s SnoringWhy Is My Partner Snoring So Loud?Why Is Snoring Ruining My Relationship?Can Sleeping With A Snorer Affect My Health?Should My Partner Go To The Doctor For Snoring?
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How to Sleep With a Snoring Partner?

Feb 11, 2024
· 8 mins read

Getting a good night's sleep with a snoring bed partner can be challenging, and disrupted sleep can affect your physical and mental well-being.

The good news is that you're not doomed to restless nights, and there are many things you can do to get better sleep even with a snoring partner.

Snoring happens when the airflow gets restricted, and the soft tissues bump into each other, producing this characteristic sound. Although it is often harmless, it can be a sign of a serious health condition when snoring becomes more frequent or chronic and affects the sleep quality of the snorer and their partner.

How Do You Sleep With Someone Who Snores Loud?

Having trouble falling asleep or waking up in the middle of the night because of your partner’s snoring can be tiresome. Luckily, there are plenty of options that will improve your night’s sleep.

Wear Earplugs

Earplugs can help you block out the sound of snoring. You can try using noise-cancelling headphones and earplugs designed for sleep.

Use a White Noise Machine

White noise machines produce a sound that can block out loud snoring and has been proven to help those sleeping in noisy environments get better sleep.

Listen to Music

Download a meditation app or listen to relaxing sounds such as ocean waves, waterfalls, or rain.

Go to Bed Earlier

Although this strategy has not been studied, it can be explained by the stages of sleep. If you fall asleep before the snorer comes to bed, it’s possible that you won’t be affected because you’ll be in a deeper stage of sleep and may not be woken up easily.

Change your pillows

Changing your pillows every six months will prevent your nasal passages from getting congested. This may help since most people who suffer from allergies are often snorers.

Improve your Sleep Hygiene

Sleep hygiene includes habits aimed at improving your sleep quality and its duration. Making the bedroom dark, avoiding blue light from electronics, exercising too close to bedtime, eating large meals, and consuming caffeine or alcohol before going to sleep are just some things to consider in your night routine.

Sleep in a Different Room

You can always consider sleeping in a separate room if everything else fails. Although some researchers have found this action to improve satisfaction, in some cases, it can cause damage to your relationship. However, it’s something you need to discuss with your partner.

Implementing these tips can potentially lead to a better night’s rest. However, if the snoring becomes frequent, the best thing you can do is talk to your partner about visiting a doctor to discuss the cause of snoring.

Snoring is sometimes provoked by nasal congestion, but it can also be a sign of sleep apnea , a serious health condition that can lead to health complications and decreased quality of life. Fortunately, if sleep apnea is diagnosed, it is treatable with appropriate CPAP therapy and will reduce or eliminate snoring.

If you suspect your partner may have a sleep disorder, get them to complete this easy test or try a home sleep test , the easiest and fastest way to find out if you have sleep apnea.

7 Ways to Help Stop Your Partner’s Snoring

There are multiple methods to help your bed partner stop snoring. Here are some of them:

Change their Sleeping Position

In most cases, people snore when they sleep on their backs. Therefore, it might be a good idea to try side sleeping or sleeping with the head elevated.

Try an Anti-Snoring Pillow

This kind of pillow is designed to position the head of the user in such a way that the throat muscles do not collapse into the airway. This prevents snoring both in severity and frequency.

Try Positional Therapy

Positional therapy involves methods to encourage sleeping on one's side, including using deterrents to prevent rolling onto the back, utilizing specially designed pillows, or employing alarms that notify when the individual shifts to a supine position during sleep.

Avoid Drinking Alcohol Before Going to Bed

Alcohol can induce the throat muscles in the upper airway to relax, thus increasing the possibility of snoring. On the other hand, it can also suppress REM sleep, causing you to wake up in the middle of the night, listen to the snores, and prevent you from falling asleep again.

Encourage Lifestyle Changes

Medical advice from experts includes stopping smoking, alcohol drinking, and weight loss as key factors to promote well-being and decrease snoring.

Use a Humidifier

If the air in your bedroom is dry, adding a humidifier may help reduce the snoring.

Test for Sleep Apnea

Since snoring can be caused by a serious sleep disorder like sleep apnea, it is important to rule it out. Not all people with sleep apnea snore , but if a healthcare provider considers this diagnosis, the patient has two options:

Overnight sleep study (polysomnogram)

The patient sleeps in a medical center (sleep lab) and undergoes monitoring of their blood oxygen levels, brain waves, heart rate, and other factors. This form of testing involves monitoring equipment which can be disruptive to a person’s usual sleep routine. Moreover, in-lab sleep studies may require individuals to travel to a sleep center, which might not be easily accessible for everyone.

Home sleep apnea testing

Home sleep tests  are conducted in the comfort of one’s own home, allowing individuals to sleep in their familiar environment. It’s also a great option for patients who are not considered to have severe sleep apnea and don’t have other medical conditions. Home sleep tests are more cost-effective, convenient, and provide a more relaxed setting, potentially allowing for more accurate results.

The WatchPAT One Home Sleep Test is a comprehensive alternative and user-friendly device that simplifies sleep testing while still capturing all the crucial data. The best part is that the test is completed in just one night!

If an obstructive sleep apnea diagnosis is made, patients become eligible for a CPAP prescription, the first treatment option in these cases. You can learn more about all the CPAP machines available here .

Why Is My Partner Snoring So Loud?

There are several reasons your partner may snore, some of which could be linked to potential health issues. It is important to pay attention to the occurrence of snoring and take measures to alleviate its impact on the quality of sleep when sharing a bed as a couple.

Some reasons your partner may be snoring are:

  1. 1. Sleep Apnea

  2. 2. Sleeping Position

  3. 3. Nasal Congestion

  4. 4. Sleep Deprivation

  5. 5. Smoking

  6. 6. Alcohol Consumption

  7. 7. Sedatives

  8. 8. Obesity or Overweight

  9. 9. Anatomical Factors like poor muscle tone of the tongue and throat a soft palate or an uvula that’s too long

How Do You Help Someone Who is Choking in Their Sleep?

When someone wakes up in the middle of the night gasping for air, it’s usually a sign of an underlying sleep disorder. While this experience can be distressing for the person sleeping next to them and have a negative impact on both of their sleep quality, there are effective treatment options available to reduce or completely prevent it.

An initial step involves suggesting adjustments to their sleeping position, as lying on their backs can block soft tissues and cause snoring. Sewing a tennis ball into the back of their pajamas can help maintain a side sleeping position. Additionally, supporting and encouraging lifestyle changes like reducing alcohol consumption, avoiding smoking, and keeping a healthy diet can contribute to alleviating the issue.

If these episodes persist in your partner's sleep routine, it is advisable to prompt them to see a specialist for a comprehensive assessment and personalized guidance.

Sleep With a Snoring partner

Why Is Snoring Ruining My Relationship?

Snoring can strain a relationship by disrupting the quality of sleep for both partners. The incessant noise can lead to sleep deprivation , causing irritability and stress, which may manifest as communication breakdown and heightened tension.

Over time, the non-snoring partner may experience resentment and frustration, potentially impacting the relationship's emotional intimacy and overall well-being. However, it’s important always to address the snoring or the cause behind it before moving to another room.

Is It Better to Sleep Apart When Your Partner Snores ?

Whether sleeping apart due to snoring is better depends on the dynamics of the relationship. Some couples find understanding and solutions together, while others may benefit from separate sleeping arrangements to prioritize rest and maintain a healthy connection, emphasizing the importance of communication and mutual agreement in making such decisions.

The choice to sleep separately due to snoring can be avoided by using treatments like CPAP machines, which effectively address respiratory issues and improve sleep quality without the need for separate sleeping arrangements

What is Sleep Divorce?

Sleep divorce refers to couples sleeping in separate beds or bedrooms to address issues like snoring or conflicting sleep preferences, aiming to improve individual sleep quality while maintaining the overall relationship.

Can Sleeping With A Snorer Affect My Health?

Sleeping next to someone who constantly snores can arouse you from your sleep during the night, making it harder for you to get the right amount and quality of sleep. Sleep deprivation can affect your daily life, causing sleepiness, daytime fatigue, and difficulty in learning and concentrating, ultimately causing problems at work and damage to your relationship.

This emotional distress can end in decreased mood, irritability, and even depression. Besides, there’s a high chance that it may impact your mental and physical health. The changes in your sleep pattern can cause high blood pressure, heart rate increase, diabetes, and weight gain.

However, lifestyle changes are key in preventing snoring, and if an underlying cause such as sleep apnea is diagnosed and treated opportunely, it can reduce  or disappear.

Should My Partner Go To The Doctor For Snoring?

If your partner's snoring is persistent, loud, or accompanied by symptoms like gasping or choking during sleep, it's advisable to consult a doctor. Severe or sudden changes in snoring patterns may indicate underlying health issues such as sleep apnea, which requires professional evaluation. A healthcare provider can help identify the cause, suggest lifestyle changes, or recommend medical interventions to address the snoring and ensure overall well-being.

Additionally, seeking advice from a sleep coach can offer practical strategies for improving sleep habits and identifying whether a medical consultation is warranted for specific snoring issues.

Our team of Sleep Coaches is readily available to help address any questions or concerns you might have about your sleep and also recommend possible solutions for snoring

Although snoring can be bothersome, there are many things you can try to prevent or treat if there’s an underlying cause. Encourage your partner to take a Home Sleep Test if snoring affects your relationship or sleep. CPAP Machines could enhance their sleep quality and protect the well-being of your relationship. 

In this article, we give you insight into how to sleep with someone who snores and the underlying causes behind the snoring, which can be corrected with the right treatment.

Gabriela Alvarado

Medically reviewed: Daniela García

Medical Doctor. She has actively participated in various research projects and currently holds the position of Associate Professor in the Faculty of Medicine at the Central University of Venezuela.

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