How to Sleep When Someone Is Snoring

If you've ever tried to fall asleep while someone in the room is snoring, you know it's not easy to get a good night's rest! However, you can deal with it using a few simple tricks, such as blocking out the noise with headphones or earplugs. If you're still struggling to drift off, you can try helping the snorer reduce their snoring at night – after all, they don't want to keep others awake either! Both snorers and their victims can find a way to solve the issue!

Use earplugs. This method has been proven to be effective, simple, and inexpensive. You can buy earplugs at a pharmacy or a convenience store and use them at night to block out unwanted sounds.

• There are many types of earplugs made from materials like foam, rubber, or plastic. Make sure to follow the instructions on the packaging for proper placement to ensure effectiveness.
• If you're prone to ear infections, consult your doctor before using earplugs.
• To reduce the risk of ear infections, always wash your hands thoroughly before handling the earplugs and clean reusable ones regularly. Don’t push the earplugs in too deeply, and ensure you can still hear fire alarms and carbon monoxide detectors in case of an emergency.

Use white noise. White noise is a type of background sound, such as the hum of a TV or the whir of a fan. This type of noise is usually unnoticeable and soothing. White noise can mask even the most disruptive snoring. You can turn on a fan, air conditioner, or another electronic device to create white noise, or buy a white noise machine online.

• If you can't find a white noise source, look for video and audio recordings online.

Listen to music with headphones. If you have headphones and a device like an iPod or iPhone, you already have your own noise-blocking tool. Play relaxing music to drown out the snoring and help you fall asleep.

• Choose slow-paced, calming music. Fast-paced, loud tunes may block out snoring, but they will also make it harder to fall asleep.
• If you have an account on a service like Spotify, see if there are sleep playlists designed to help you rest.

Find effective ways to cope when snoring wakes you up. If snoring wakes you in the middle of the night, don't get frustrated, as this will only make it harder to fall back asleep. Instead, try relaxing with some simple sleep techniques that are gentle and repetitive.

• Don't look at the clock on your phone. Not only will you get anxious when you check the time (“Is it already 3 AM?”), but the bright light from your phone will also make you more alert.
• Instead, try closing your eyes, taking a few deep and gentle breaths, and letting the air flow into your lower abdomen rather than your stomach.

Change your perspective on snoring. If you always think snoring is an annoyance, you're more likely to get frustrated. Try to think of it as a soothing sound that is lulling you to sleep, and you will remain calm when you wake up in the middle of the night. Focus on the rhythm of the snoring, and the very thing that annoys you could help you fall back asleep.

• This method may require a little practice before it works, so be patient. It will take time to adapt to the sound of snoring.

Consider moving to a different room. If you can’t fall back asleep, try moving to another room. If your home has a living room, you could sleep there or even try resting on the couch at night. If your partner tends to snore, it might be worth arranging separate sleeping spaces at least a few nights a week. Snoring often makes people feel embarrassed, so be considerate of your partner or roommate. Explain that a few nights of good rest will give you the energy to help them overcome their snoring problem!

Encourage the snorer to sleep on their side or stomach. Changing sleeping positions can sometimes help reduce snoring. People tend to snore more when they sleep on their backs. Suggest they sleep on their side or stomach. This simple adjustment could help decrease the snoring.

Prevent them from drinking alcohol before bed. Drinking alcohol, especially in large amounts, can relax the throat muscles, leading to snoring or worsening it. Gently advise your roommate or partner to avoid drinking before bed, especially if you have important tasks the next morning. If you approach them kindly, they will be happy to follow your suggestion so you can get some rest.

• If they do drink before bed, suggest they limit themselves to one small glass instead of three.

Use nasal strips. Try applying these strips to the snorer's nose before they go to bed to help alleviate the problem. This is a non-invasive method that you can try simply by purchasing nasal strips at a pharmacy.

• Nasal strips will not be effective if the snoring is caused by sleep apnea.

Raise the head of the bed. You can help reduce snoring by elevating the head of the bed. If you have an adjustable bed frame, raise the head of the bed or add extra pillows for the snorer.

Give the snorer a decongestant before bed. Nasal congestion can worsen snoring, so you could try giving the snorer a nasal spray or oral decongestant before sleep. Make sure to choose a decongestant spray designed for nighttime use, as daytime sprays might not be effective for snoring treatment.

Encourage the snorer to consult a doctor about quitting smoking. We all know that smoking can cause several health problems, including snoring. You should encourage the snorer to quit smoking for their health – and for better sleep for both of you!

• A doctor may recommend nicotine gum or patches to help them gradually quit smoking. Additionally, the doctor might refer them to support groups for smoking cessation.

Take the snorer to a doctor to rule out underlying health conditions. The loud snoring at night might be caused by a health issue, such as sleep apnea. You should advise the snorer to visit a doctor for a diagnosis of any potential underlying conditions.

• The doctor may suggest X-rays or other imaging tests to check for respiratory issues.
• The snorer may undergo a sleep study. This can either be done at home with a report from the roommate or partner about the sleep issues or in a hospital where the doctor can observe the patient.

Help the snorer choose treatment options. If the snorer is diagnosed with a specific condition, treating that condition could help eliminate snoring. Treatment methods vary depending on the condition, but may include using a mask to help the patient breathe during sleep. In rare cases where the issue is related to the throat or airway, surgery might be a solution.