How to Sleep Peacefully with a Snoring Partner: 15 expert tips

ByJeremy Updated on

Sleeping next to a snoring partner can be frustrating, leaving you exhausted and desperate for a solution.

A couple in bed with a man snoring loudly and a woman looking restless on her pillow.

I know exactly this problem because my wife is and was that person.

While other guides offer basic tips, this article goes beyond the standard advice. Here, you’ll find the most comprehensive, expert-backed guide to handling snoring disturbances effectively.

1. Identify the Cause of Snoring (Don’t Just Treat the Symptoms)

Snoring happens when airflow is restricted in the upper airway, but the underlying cause varies from person to person. The first step is determining why your partner snores. Possible causes include:

  • Nasal congestion (due to allergies or colds)
  • Obesity (excess weight narrows the airway)
  • Alcohol or sedatives (which relax throat muscles too much)
  • Poor sleep posture (back sleeping worsens snoring)
  • Obstructive sleep apnea (OSA) (a serious medical condition)

🔹 Action Step: Keep a Snoring Diary

  • Use a sleep tracker (like a SnoreLab app)
  • Record their snoring times and severity
  • Identify patterns (e.g., worsens after alcohol or allergy season)

2. Help Your Partner Sleep on Their Side (Back Sleeping Worsens Snoring)

Sleeping on the back can cause the tongue to fall back and block the airway. Encouraging side sleeping can significantly reduce snoring.

✅ Solutions:

  • Tennis Ball Method: Sew a tennis ball onto the back of their pajama top.
  • Body Pillows: A U-shaped body pillow encourages side sleeping.
  • Adjustable Beds: Raising the head of the bed by 4-6 inches can prevent airway collapse.

3. Try Anti-Snoring Mouthpieces (Scientifically Proven to Work)

Oral appliances, such as Mandibular Advancement Devices (MADs), reposition the jaw to prevent airway blockage.

🔹 Best Anti-Snoring Mouthpieces:

  • ZQuiet – FDA-cleared and comfortable
  • SnoreRx – Custom-molded for a better fit

A 2021 study in the Journal of Clinical Sleep Medicine found that oral appliances reduced snoring by 74% in mild to moderate cases.

4. Use a White Noise Machine to Drown Out the Snoring

White noise machines mask the sound of snoring and help train your brain to ignore disturbances.

🔹 Best White Noise Machines for Blocking Snoring:

  • LectroFan Classic – Offers 20+ sound options
  • Marpac Dohm – Natural fan-based white noise
  • Sound+Sleep SE – Adaptive volume adjusts to noise levels

5. Wear High-Quality Earplugs (Not Just Any Kind)

Foam earplugs only block some noise. Instead, opt for:

  • Silicone earplugs (like Mack’s Pillow Soft) – Mold to your ear shape for better noise reduction.
  • High-fidelity earplugs (like Loop Quiet) – Reduce snoring without muffling alarms or voices.

6. Address Nasal Congestion to Improve Breathing

Blocked nasal passages force mouth breathing, which worsens snoring.
🔹 Effective Solutions:
✔️ Nasal strips (like Breathe Right) – Open nasal passages instantly
✔️ Saline nasal spray – Clears congestion before bed
✔️ Allergy-proof bedding – Reduces dust mites & allergens

7. Encourage Weight Loss (If Excess Weight Is a Factor)

Excess weight, particularly around the neck, narrows the airway, increasing snoring. Studies show that even a 10% weight loss can reduce snoring by 50%.

✔️ Action Plan:

  • Encourage a high-protein, low-carb diet
  • Engage in daily cardio & strength training
  • Consider consulting a nutritionist or sleep specialist

8. Limit Alcohol & Sedatives Before Bed

Alcohol and sedatives relax throat muscles, worsening airway collapse. Encourage your partner to: ✔️ Stop alcohol intake at least 4 hours before bedtime
✔️ Avoid sleep aids unless prescribed

9. Use an Adjustable Bed or Extra Pillows

Elevating the head reduces airway blockage and prevents gravity from worsening snoring.

🔹 Best Adjustable Beds for Snoring:

  • Saatva Lineal – Best for comfort
  • Tempur-Pedic Ergo – Great for couples

If an adjustable bed is out of budget, stacking 2-3 pillows can also help.

10. Try an Anti-Snoring Pillow (Ergonomically Designed for Snorers)

Anti-snoring pillows encourage better neck and airway positioning.
🔹 Top Picks:

  • EPABO Memory Foam Pillow – Contours to the neck
  • Smart Nora – Automatically adjusts to snoring

11. Consider a CPAP Machine (If Snoring is Due to Sleep Apnea)

If snoring is loud and gasping-like, it could be obstructive sleep apnea (OSA), which requires a CPAP machine.
✔️ Schedule a sleep study to determine if your partner has OSA.

12. Maintain Optimal Humidity in the Bedroom

Dry air can irritate the throat, worsening snoring.
✔️ Use a humidifier (like Levoit’s Cool Mist Humidifier) to keep airways moist.

13. Try Throat Exercises to Strengthen Airway Muscles

Oropharyngeal exercises can tighten throat muscles, reducing airway collapse.

✔️ Daily Snoring Exercises:

  • Repeating vowel sounds (“A-E-I-O-U”) for 3 minutes
  • Singing exercises (helps tone throat muscles)

14. Try Synchronized Sleep Schedules

If your partner falls asleep before you, you’ll be more likely to notice their snoring.
✔️ Go to bed at the same time to fall asleep before they start snoring.

15. Seek Professional Help If Snoring Persists

If these strategies don’t work, consult an ENT specialist or sleep doctor for advanced treatments like: ✔️ Radiofrequency ablation – Shrinks soft tissue to open the airway
✔️ Surgical options (only for severe cases) – Includes UPPP or Inspire Therapy

Final Thoughts: Take Control of Your Sleep

Dealing with a snoring partner doesn’t have to mean sleepless nights.

By identifying the cause, using proven solutions, and encouraging lifestyle changes, you can finally get the restful sleep you deserve.

Jeremy

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