Strategies to Sleep with a Snorer

By Jessica Thomas, MPH

Sleeping with a snorer can undoubtedly leave one sleep-deprived and crabby the next day. The good news, though, is that there are some strategies that can be used to help the non-snorer get more sleep.

Strategy 1 Stop the Source

Snoring is often exacerbated by sleeping on one’s back, so think of ways to adjust the snorer’s position. One widely suggested method is to tape or sew a tennis ball to the back of the snorer’s pajamas, preventing the snorer from sleeping on their back. If your snoring bed partner is a committed back sleeper, then consider ways to elevate their neck and head while sleeping – like using a pillow specially designed to provide elevated support.

Strategy 2 Block the Noise

Along with stopping the source, try to limit or otherwise control the sound in your bedroom. Snoring in an otherwise quiet space can simply hold your attention and eventually build feelings of frustration. Listening to self-selected white noise can help cover and “compete” with the noise of the snoring, allowing you to focus less on the snoring. Noisecanceling headphones or other ear coverings are an option, too, but can also become more bothersome to a sleeper.

Strategy 3 Change the Space

Sleeping and waking alongside a partner gives us a sense of intimacy, comfort, and security. However, sometimes a shared bed or bedroom is simply no longer tenable. If able, consider sleeping in another bed or room to simply get away from the noise. This may seem like an extreme option, but every person has the right to a sound sleep.

Popularly called a “sleep divorce,” this strategy is simple and obvious but not easy or available to all. This strategy helps us see how bothersome snoring is not just a singular problem but one that involves both bed partners. Sleeping with a snorer takes maturity and commitment from both partners to truly address the issue.

You Deserve Good Sleep

Snoring can negatively impact the sleep of both the snorer and their bed partner. When snoring starts to disturb the other person’s sleep, take the issue seriously – and sympathetically – and start working on strategies to solve it. If your bed partner’s snoring frustrates you, remember that you deserve a good night’s sleep, and it’s a conversation worth having.

Finally, remember that not all snoring is necessarily related to a medical issue. Sometimes people just snore, or they are congested for any number of reasons. However, take note if your bed partner seems to have moments when they stop breathing or gasp. These may indicate a deeper issue with your partner’s breathing during sleep, so raise these observations with your partner and primary care provider.