How to Sleep With A Snorer? Try These 5 Tips

partner snoring while sleeping

Although snoring may sound trivial, it can have a deep and lasting impact on partners and spouses. Living with somebody that has a snoring habit can be detrimental to your health if you don’t manage your sleep cycles correctly. 

Snoring can also be a symptom of an underlying medical issue. Make sure that your partner goes to see a medical professional for help and further diagnosis. 

That being said, in this article, we will teach you the five essential tips that you need to get a good night’s sleep with a snorer. 

5 Tips That You Can Try to Help You Sleep With A Snorer 

Don’t Focus on The Sound 

A lot of people tend to focus on the sound that is stopping them from sleeping. This isn’t exclusive to snoring, it can be outside noise, leaky taps or noise from other people in your household. The trick is to drown out the offending noise with your own internal monologue. 

When we focus on noises, our brains amplify the sound to make it easier to hear. The same thing happens when we watch television or listen to music at a low level. Our ears adjust to the change in the frequency of the soundwaves and we perceive the sound to be louder. 

A good way of shutting out noise whilst you sleep is by focusing on your own thoughts. You might want to go over the positive aspects of your day or plan out the first chapter of that book you’ve been meaning to write. 

It’s easier said than done, but with a little practice, you’ll be on your way to dreamland in no time at all. 

Use Earplugs 

Now this one might seem obvious but did you know that earplugs have come a long way in a relatively short space of time? Gone are the days of the uncomfortable plastic varieties of earplugs that hindered sleep rather than helping it. 

New material and technological innovations have made it possible to create some of the most effective earplugs on the market today. 

You can easily customize moldable earplugs which are made to fit the ear precisely. A simple mould is taken of the ear which enables the perfect fit, reducing noise and increasing comfort. 

Listen to White Noise or Relaxing Music 

White noise is simply low, medium and high-frequency sounds that can be used for a variety of reasons but mainly to aid in sleep. 

It works by masking disturbing sounds and noise pollution. It does this by providing a flat spectral density that drowns out or works to alleviate other sounds. 

It has the same amplitude throughout the audible frequency range of around 20, to 20,000 hertz. It’s widely available on mediums such as YouTube and Vimeo, but some caution does need to be taken when listening to white noise to aid sleep. 

Some studies have shown that listening to white noise at a persistently heightened volume can prove harmful and damage the eardrum, especially in babies. 

Adjust Your Partners Position 

Sleeping positions can play a major role in snoring. Some people who sleep on their backs will have a much higher snoring volume because their airwaves are working harder to push air out. 

Some people who sleep on their sides may be blocking their sinuses and creating a snapping sound whilst they snore. Whatever the preferred sleeping position of your partner is, it’s important to keep them on the move whilst they rest. 

You can use a gentle nudge or an agreed-upon voice action to wake them up and alter their position. This will temporarily increase airflow and hopefully give you the window you need to fall asleep before they start snoring again. 

Encourage Your Partner to Seek Medical Help 

Snoring can be the cause of an underlying issue and can worsen over time if medical help isn’t sought. 

People are often embarrassed and ashamed of their snoring habits and might not ask for help. It’s important to encourage your partner to seek medical advice in cases where you think their condition could be getting worse. 

It’ll be beneficial for you and your partner to seek treatment rather than combatting the same issues day after day. Sleep clinics are a great way to measure your sleeping habits and provide sonologists with the vital data that they need to produce an effective treatment plan to alleviate snoring. 

What is Snoring? 

Snoring essentially is an unconscious action taken by your tongue, mouth, nose and airways whilst you sleep. It vibrates the air passages in your nose and throat and causes a loud and often disturbing sound whilst you breathe. 

People who snore are often oblivious to the loud sounds they make whilst they sleep. Spouses are affected by snoring in several different ways, but the lasting emotional and psychological effects of interrupted sleep can be detrimental. 

Is There A Cure for Snoring? 

There are a lot of widely publicized treatments for snoring including surgical procedures. But, their effectiveness depends on the individual and there have been no proven long term benefits. Sleep disorders including snoring, sleep apnea and night terrors all need a lot more research to produce definitive remedies. 

There are however several steps that you can take to help alleviate the symptoms of a snoring partner. 


Sleep disorders including snoring are a hotly debated issue. Whilst daily and prolonged snoring produces a lot of discomfort for the listener, it can also be an early warning sign for a number of health issues including obstructive sleep apnea which can, in turn, increase the risk for stroke and heart attacks. 

Snoring disorders should always be taken seriously and looked at by medical professionals before coming to any conclusions yourself. This way you’ll get a surefire diagnosis that will help you to make the right decisions for you and your partner’s future. 


Dan was diagnosed with sleep apnea in 2017 when he was only 32 years old. He has been using a BIPAP machine for his treatment. He hopes to provide a patient's perspective on the sleep apnea experience. Dan lives in Tampa with his girlfriend and 2 dogs.

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