13 ways to deal with a partner who snores

If you’ve ever tried to drift off while your partner sounds like a revving chainsaw, you know how quickly bedtime can turn into a test of patience.

Sharing a bed with a buzzsaw is a nightly reality for millions of exhausted Americans, turning what should be a peaceful sanctuary into a zone of frustration. You lie there staring at the ceiling, counting the minutes of lost shut-eye while your partner blissfully saws logs beside you, seemingly oblivious to the racket.

The sound can range from a gentle whistle to a window-rattling roar, testing the patience of even the most devoted spouse and leaving you groggy the next day. Finding a solution often feels impossible, but there are practical steps you can take to reclaim your rest without ending the relationship.

Shift Their Sleeping Position

Nudging your partner onto their side is often the oldest trick in the book because gravity plays a huge role in airway obstruction. When people sleep on their backs, the tongue and soft palate collapse backward, which narrows the throat and creates that familiar vibration.

If a gentle shove does not work, you can try the classic tennis ball technique by sewing a pocket onto the back of their pajama shirt. This simple physical discomfort stops them from rolling onto their back, keeping their airways open and the volume down.

Upgrade The Pillows

A flat pillow might be the culprit, as it allows the head to tilt backward and restricts airflow through the nasal passages. Investing in a wedge pillow or simply adding an extra one can elevate the head enough to keep the airways aligned.

You need to be careful not to prop them up too high, as that can crimp the neck and actually make the snoring worse. The goal is to find a sweet spot where the neck remains straight, allowing air to flow freely without obstruction.

Eliminate Allergens

Dust mites and pet dander can clog nasal passages, forcing your partner to breathe through their mouth and ramping up the noise levels. Washing sheets in hot water weekly and keeping pets out of the bedroom can significantly reduce the irritants that cause congestion.

An air purifier is another smart investment, especially if seasonal allergies are a constant battle in your household. According to Johns Hopkins Medicine, about 45% of adults snore occasionally, and reducing allergens is often the first line of defense for occasional snorers.

Hydrate Before Bed

When the body is dehydrated, the secretions in the nose and soft palate become stickier, which increases the friction and the sound. Encouraging your partner to drink a glass of water before hitting the hay can keep those tissues lubricated and quiet.

This helps prevent the sticky vibration that often turns a heavy breath into a loud snort, especially after a long day. Staying hydrated is a small lifestyle tweak that can have a surprisingly big impact on the volume of their nightly noise.

Try Nasal Strips

These adhesive bands work by physically pulling the nostrils open, which increases the space for air to travel through the nose. They are an inexpensive, drug-free option that can be picked up at any pharmacy and provide immediate relief for nasal snorers.

While they will not fix throat-based snoring, they are fantastic for anyone struggling with a deviated septum or congestion. For many couples, this simple mechanical aid is the difference between a silent night and a sleepless one.

Cut Down On Alcohol

A nightcap might help your partner fall asleep faster, but it relaxes the throat muscles too much and leads to heavier snoring. Recent data from MD Anderson Cancer Center suggests that heavy drinking can increase the risk of sleep apnea issues, so skipping the booze before bed is crucial.

The muscle relaxation caused by alcohol makes the airway much more likely to collapse, turning a quiet sleeper into a loud one. If they enjoy a drink, suggest having it with dinner rather than right before turning out the lights.

Use White Noise

Sometimes the best offense is a good defense, and drowning out the sound can be just as effective as stopping it. A fan or a white noise machine creates a consistent background hum that masks the sudden, jarring sounds of snoring.

This does not stop the snoring itself, but it smooths out the audio environment so your brain does not focus on the spikes in volume. Earplugs are another option, but a white noise machine allows you to hear alarms or emergencies while blurring the snoring.

Maintain A Healthy Weight

Carrying extra pounds, especially around the neck, puts pressure on the throat and squeezes the airway during sleep. Even a small amount of weight loss can reduce the fatty tissue in the neck and open up the breathing passages.

This is a sensitive topic, but tackling it together through walks or healthier meals can benefit both of you. Smokers are 340% more likely to develop sleep apnea according to 2025 EasyLonger statistics, so lifestyle changes like quitting smoking and losing weight go hand in hand.

Check For Sleep Apnea

Loud, chronic snoring is often a red flag for obstructive sleep apnea, a serious condition where breathing stops and starts repeatedly. Men averaged nearly 47 minutes of nightly snoring compared to women’s 39 minutes, but loud gasping indicates a medical issue.

If your partner chokes or gasps for air, they need to see a doctor immediately for a sleep study. Treating apnea with a CPAP machine not only silences the room but also protects the heart and long-term health.

Practice Throat Exercises

Weak muscles in the throat and tongue can contribute to snoring, but they can be strengthened like any other muscle group. Singing or practicing specific tongue slides can tone the upper airway, making it less likely to collapse during sleep.

It might feel silly to do these exercises, but consistent practice has been shown to reduce the frequency of snoring. Spending just a few minutes a day working these muscles can lead to quieter nights over time.

Consider A Sleep Divorce

Sleeping in separate rooms is no longer a sign of a failing marriage; it is a practical survival strategy for many modern couples. A 2025 survey by the American Academy of Sleep Medicine revealed that nearly one-third of U.S. adults have opted for a “sleep divorce” to get better rest.

Prioritizing sleep can actually save your relationship by removing the resentment that builds up from nightly disruptions. You can still cuddle and be intimate, but moving to the guest room for sleep ensures you both wake up recharged.

Adjust The Room Humidity

Dry air can irritate the membrane in the nose and throat, leading to swelling that blocks air movement. Running a humidifier adds moisture to the air, soothing inflamed tissues and preventing the vibrations that cause noise.

This is particularly helpful in the winter months or in arid climates where indoor air gets incredibly dry. Keeping the humidity levels between 40% and 60% creates an optimal sleep environment that discourages snoring.

Go To Bed First

If you are a light sleeper, falling asleep before the snoring starts gives you a head start on getting into a deep sleep cycle. Partners of snorers lose an average of 2.5 nights of sleep per week, according to 2025 data, so every minute of head start counts.

Once you are in a deep sleep, you are less likely to be woken up by the initial sounds of your partner dozing off. Sleep Foundation says 44% of those who sleep with snorers say the noise makes them tired the next day, so timing your sleep can help you maintain your energy levels.

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