How to Fall Asleep When Someone Is Snoring
Trying to sleep while someone is snoring nearby can feel like an uphill battle. Whether it’s a partner, a roommate, or someone in the next room, their nighttime noise can leave you wide awake and frustrated. Snoring is common and often not a cause for concern, but in some cases, it may be a sign of an underlying health issue. If snoring becomes frequent and disruptive, some people choose to talk to a healthcare provider to learn more about what might be contributing to it.
This guide covers simple, practical steps to help protect your sleep and keep the peace, without needing to overhaul your bedtime routine.
Simple Ways to Block Out Snoring Sounds
If snoring is part of your sleep environment, your first move is usually finding a way to soften or mask the sound.
1. Ozlo Sleepbuds®
An amazingly restful and peaceful sleep every night, free from distractions and noise, is the greatest gift you can give!
What are Ozlo Sleepbuds?
Ozlo is a science-driven, one-stop-shop for the best sleep of your life. Unlike other headphones and earbuds, our tiny Sleepbuds® are engineered to be super comfy, even for side sleepers, while blocking out sleep-disrupting sounds.
Sleepbuds® play audio for up to ten hours, letting you enjoy our noise-masking tracks or stream anything you like, including audiobooks, podcasts, white noise, and YouTube.
The Ozlo Difference
At Ozlo, we're dedicated to helping you achieve the best sleep possible through innovative audio solutions. Our company, founded by three former Bose engineers, focuses on creating products that not only help you fall asleep, but stay asleep throughout the night.
Ozlo Sleepbuds® simply don’t feel like other earbuds. Sleepbuds stay in place even when you toss and turn. The tiny earbuds, with their comfortable silicone tips and anchor-in-place wings, are designed for all-night comfort, no matter your sleeping position. Sleep on your back, side, or whatever works for you, and Ozlo Sleepbuds® will remain in place throughout the night.
Key Highlights
- Founded by three former Bose engineers with extensive experience in audio tech
- Sleepbuds® actively mask unwanted sounds like snoring, traffic, and environmental noises with calming, science-backed audio.
- Ultra-soft silicone tips designed to support every sleeping position, ensuring a secure and comfortable fit.
- Up to 10 hours of continuous use with extra charges from the Smart Case.
- Built-in biometric and environmental sensors offering personalized sleep reports
- Personal alarm gently wakes you without disturbing your partner
2. Use Earplugs
Earplugs come in a variety of materials - foam, silicone, and wax - and are a popular way to reduce noise. They don’t block everything, especially louder snoring, but they can dull the intensity enough to help some people fall asleep more easily.
3. Try White Noise or Soothing Sounds
A steady sound, like white noise, rain, or ocean waves, can help balance out the sudden peaks and dips of snoring. Some people use machines, while others go for smartphone apps or even a fan. While it won’t eliminate the snoring, it may make it less noticeable.
4. Use Noise-Canceling Headphones
If earplugs aren't comfortable, sleep-friendly noise-canceling headphones are another option. These reduce surrounding sound and can be paired with relaxing audio. Just note that not everyone finds them comfortable for overnight use, especially side sleepers.
Adjusting Your Environment
Sometimes your space, rather than the sound itself, can make the biggest difference.
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Shift Your Own Sleep Timing: Try heading to bed before the snoring starts. Falling into deeper sleep earlier may help you stay asleep even when the noise picks up later.
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Sleep in Another Room When Needed: If other solutions don’t help, creating distance between yourself and the snoring can offer relief. This doesn’t need to be every night, just occasionally to catch up on rest.
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Use Fans or Air Purifiers for Background Noise: A fan or air purifier offers a dual benefit: keeping the air moving and adding soft background noise that can help mask snoring.
Encouraging Your Partner to Tweak Their Sleep Habits
If your partner is open to it, small changes to their sleep habits might make a noticeable difference.
Suggest Changing Sleep Position
Snoring often gets worse when lying on the back. Sleeping on the side may help reduce it. A body pillow or positional support can encourage better sleep posture.
Elevate Their Head Slightly
Some people find that sleeping with their head slightly elevated makes them snore less often or less loudly.
Encourage Open Conversation About Sleep
Bring up the topic kindly, focusing on how both of you can get better sleep. If snoring continues over time, it may help to talk with a healthcare provider who can offer guidance based on the bigger picture.
When Snoring Disrupts More Than Just Sleep
Interrupted sleep doesn’t just leave you feeling groggy the next day, it can ripple into how you function in your daily life. When you're not getting enough rest, it can be harder to focus, stay patient, or keep your energy up. Over time, this can affect everything from your mood to your memory.
If the noise is starting to wear on your well-being or put a strain on your relationship, it’s okay to create some space where you can reset. That might mean sleeping in different rooms occasionally or agreeing on routines that help both people wind down peacefully. Taking care of your own rest is just as important as being understanding about someone else’s snoring.
Conclusion
Snoring is a common part of shared sleep, but it doesn’t have to keep you up all night. Whether you’re testing out earplugs, using background noise, or encouraging small changes in sleep habits, there are ways to make things more manageable. It might take some trial and error, but better sleep is within reach, with a little patience and a few smart strategies.
FAQs
Why is it so hard to sleep when someone is snoring?
Snoring creates bursts of sound that vary in volume and rhythm, which can be more disruptive than steady noise. That variation makes it harder for the brain to tune out.
Do earplugs really help with snoring?
They can help reduce the noise, but may not block it completely, especially if the snoring is loud. Comfort and fit are key, so it might take some trial and error to find the right type.
Is it rude to ask someone to change their sleep position?
It’s not rude if it’s approached with care. Framing it as a way to help both people sleep better can make the conversation more constructive.
Does white noise actually work?
White noise can mask inconsistent sounds like snoring for some people. While it doesn’t work for everyone, many find that it makes falling asleep easier.
What if earplugs and white noise don’t work?
Consider other options like noise-canceling headphones or sleeping in a different room when needed. Even temporary changes can help.
Can changing my bedtime help?
Yes. If you fall asleep before the snoring starts, you may be less likely to wake up from it later.
Is it normal to feel frustrated by a partner’s snoring?
Absolutely. It’s a common issue and can be frustrating. Open communication and trying different solutions together can help reduce tension.
Snoring and Your Health: What to Know