Having a partner who snores can be challenging. Waking up frequently during the night is frustrating, and the lack of sleep can cause irritability, trouble focusing, and other uncomfortable symptoms. Fortunately, there are plenty of strategies you can use to help you and your partner get better quality sleep.
Article at a Glance:
- 1 1. Make sure your partner knows that they snore.
- 2 2. Change their sleeping position.
- 3 3. Get rid of allergens in the room.
- 4 4. Get a larger bed.
- 5 5. Help your partner make lifestyle changes.
- 6 6. Try to fall asleep before them.
- 7 7. Use earplugs.
- 8 8. Listen to white noise while you sleep.
- 9 9. Purchase blackout curtains.
- 10 10. Encourage your partner to see a professional.
Here are 10 tips to help you sleep with a snorer:
1. Make sure your partner knows that they snore.
Your partner might not even be aware that they snore, or they may not realize the severity of the problem. Snoring worsens the snorer’s sleep quality, too, and it can be a sign of a more serious health issue. For both your health and theirs, it’s important to bring their attention to the issue.
Some people become embarrassed when you tell them that they snore, so it’s important to be sensitive about the subject. Remember that they’re not intentionally waking you up and that they’re probably feeling the negative effects of lack of sleep, too.
2. Change their sleeping position.
Sleep-disordered breathing usually occurs because the soft palate and uvula partially collapse over the airway and vibrate against the back of the throat as air moves through. This is especially likely when you sleep on your back because it puts extra pressure on the back of your mouth and throat. If your partner sleeps on their back when they snore, have them roll over onto their side. You can gently wake them up to tell them to roll over, or you can try to just roll them over on your own. Find out more about sleeping positions in this article.
3. Get rid of allergens in the room.
Breathing through your mouth also increases the chances that you’ll snore. If your partner has allergies and is congested, they may have to breathe through their mouth while they sleep. Removing allergens in your bedroom can help your partner’s nasal passages clear up, reducing how much they snore.
Change your pillowcases frequently to prevent dust or other allergens from accumulating. Dust off your nightstands, windowsills, and any other surfaces in your room. If you have a ceiling fan, wipe down the blades.
4. Get a larger bed.
Sharing a small bed can be very frustrating if your partner snores. If possible, consider investing in a bigger bed, which will let you get some space from your partner if they snore loudly. A larger bed could also be helpful if you want to roll your partner over onto their side when they start to snore.
5. Help your partner make lifestyle changes.
Being overweight or obese is a major risk factor for sleep-disordered breathing. If your partner is overweight, suggest to them that both of you try to eat a healthy diet and be more active. Drinking alcohol before bed can also increase how much your partner snores because it can cause the back of the throat to collapse over the airway. If you and your partner are in the habit of drinking before you go to sleep, suggest that you both stop. Instead of just giving your partner tips, make lifestyle changes with them to be supportive and encouraging.
6. Try to fall asleep before them.
It may be possible for you to sleep through light snoring, but trying to fall asleep to the sound of snores, no matter how quiet, can be difficult. If you go to bed about half an hour before your partner, you’ll hopefully be fast asleep by the time the noise starts.
7. Use earplugs.
If your partner still snores even after your attempts to help them stop, the next best thing you can do is block out the noise. Earplugs are one of the cheapest and easiest ways to sleep with a snorer without waking up frequently. You can even buy special earplugs that are designed to combat the noise of sleep-disordered breathing.
8. Listen to white noise while you sleep.
If earplugs aren’t for you, white noise is another great way to block out snores. The neutral sound is easy to fall asleep to, but it drowns out other noises. You can either purchase a white-noise machine or listen to white noise on your phone. Listening with headphones will make the noise even more effective.
9. Purchase blackout curtains.
Blackout curtains block out natural and artificial light. They’ll make your room extremely dark, which increases your chances of getting a full sleep cycle, even when your partner snores. They also are usually very thick, which helps to block out noise from outside.
10. Encourage your partner to see a professional.
If your partner snores so severely that nothing works to block out the noise or to get them to stop, they should see their doctor. Snoring can be a sign of sleep apnea and other serious sleep disorders, and doctors can suggest medications, devices, or even surgeries that will correct the problem.