Sharing a room or bed with someone who snores can be challenging. Research shows that partners of snorers lose an average of two hours of sleep per night, equating to about two years of lost sleep over a lifetime.

Encouraging the snorer to address the problem is essential, but there are also strategies you can adopt to improve your own rest.

Part 1: Minimizing Noise

Use White Noise

White noise can mask the disruptive sounds of snoring, helping the brain to focus less on external noises. Devices like white noise machines or apps such as Noisli can generate consistent sounds, from rain to static, that make falling asleep easier. Natural ambient sounds can also be effective, but steady noises like rain are often better than inconsistent sounds like waves or storms.

Create White Noise with a Fan

A fan can produce a soothing hum that drowns out snoring. Position it near your bed for optimal results. If a fan isn’t available, a computer monitor can generate similar background noise.

Listen to Calming Music

Soft, relaxing music can serve as an alternative to white noise. Over time, the brain associates these sounds with sleep, making it easier to drift off. Sleep apps with guided relaxation and calming sounds are also helpful. Special sleep headphones, designed to be soft and comfortable, can block out snoring while playing music or white noise.

Use Earplugs

Earplugs are a simple and effective solution for blocking out snoring. Custom earplugs, which are molded to fit perfectly, are especially comfortable. For an emergency solution, you can create temporary earplugs using foam or fabric, but avoid using materials that might break apart inside the ear.

Part 2: Medical Interventions

Consider Sleep Aids

Over-the-counter or prescription sleep aids can help you fall asleep despite the noise. Consult a doctor to find the safest and most effective option for your needs. Natural remedies can also promote better sleep, though they may not mask snoring effectively.

Try Antihistamines

Non-prescription antihistamines, particularly those containing diphenhydramine, can help with occasional sleeplessness. However, tolerance develops quickly, so use them sparingly. If the snoring is due to nasal congestion, encouraging the snorer to take antihistamines or decongestants may also help.

Encourage a Sleep Study

Snoring is often a symptom of underlying issues such as sleep apnea. If the snoring is severe, consider urging the snorer to undergo a sleep evaluation. Proper treatment can significantly improve their health and your sleep quality.

Part 3: Practical Adjustments

Encourage Side Sleeping

Sleeping on the side reduces the likelihood of snoring. Position pillows behind the snorer to prevent them from rolling onto their back. Some people even sew a tennis ball into the back of their partner’s pajamas to discourage back-sleeping.

Elevate Their Head

Raising the snorer’s head with an extra pillow can help open airways and reduce snoring. This is particularly effective for those whose snoring is caused by nasal congestion or obesity.

Sleep in Separate Rooms

For some couples, sleeping in separate bedrooms provides the best solution. Though it may seem like a loss of intimacy, many find that improved sleep strengthens their relationship. Setting aside time to connect before or after sleep can help maintain closeness.

Change Your Perspective

Instead of resenting the sound, try reframing it as a sign of your partner’s presence. Shifting your mindset, coupled with practical sleep strategies, can make the situation more manageable.

Seek Counseling Together

If snoring is causing tension in your relationship, consider working with a counselor. Long-term issues can lead to stress and resentment, so addressing the problem collaboratively is essential.

Tips and Warnings

Surgery for Snoring: In extreme cases, surgery can reduce snoring by addressing structural issues in the airways.

Avoid Dangerous Practices: Never block the snorer’s mouth or nose, as this can lead to suffocation.

Earplug Safety: Be cautious with wired headphones or earplugs to avoid choking risks during sleep.

Monitor for Sleep Apnea: If snoring is loud and monotonous, it could signal sleep apnea. Encourage the snorer to see a doctor for evaluation, as untreated sleep apnea can have serious health consequences.

By employing these strategies and encouraging medical evaluation where necessary, both you and the snorer can achieve restful nights and improved well-being.