How to Sleep with a Snoring Partner

Sharing a bed with someone who snores can turn bedtime into a nightly challenge. For many, it starts with a quiet moment, maybe a goodnight kiss, and then, the snoring kicks in. Whether it's soft and steady or loud and jarring, the impact can be the same: broken sleep, next-day fatigue, and growing frustration.

The good news? There are practical ways to deal with it that don't require giving up on sleep, or each other.

Understanding Why Snoring Happens

Snoring often happens when something interferes with smooth breathing during sleep, leading to vibrations in the throat or nose. Several factors can contribute to this, including:

• Sleeping on the back

• Nasal congestion

• Alcohol consumption before bed

• Sedative use

• Body structure or physical traits, like certain features in the nose or throat

While occasional snoring is common, persistent or loud snoring might be worth paying attention to, especially if it's happening regularly and affecting sleep quality. In any case, knowing the cause can help determine what might work to minimize it.

Practical Tips for Sleeping Through the Noise

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

Learn More

2. Try Earplugs

A simple and often effective option. Earplugs can help reduce the noise enough to make falling, and staying asleep a lot easier. There are soft foam, silicone, and even moldable options available depending on comfort preferences.

3. Use a White Noise Machine

White noise can help mask the unpredictable rhythm of snoring. Whether it’s ocean sounds, gentle static, or rainfall, this steady background sound can help you stay asleep even if your partner’s snoring picks up.

4. Adjust Bedtime Timing

Going to bed before your partner might give you a head start into deeper sleep. If you're already asleep when the snoring begins, you might be less likely to wake up from it.

5. Use a Sleep Playlist

Some people find success with calming music, meditations, or ambient sounds through comfortable sleep headphones. This can provide both distraction and relaxation, helping you focus on rest instead of the noise.

What You Can Do Together

Change Sleep Positions

Sleeping on the back often makes snoring worse. Encouraging your partner to sleep on their side might help. Some strategies include:

• Using body pillows for support

• Sewing a tennis ball into the back of a pajama top to discourage rolling over
  Trying specially designed pillows that promote side sleeping

Elevate the Head

Raising the head of the bed slightly or using an extra pillow can help open up airways and reduce snoring. There are also wedge pillows designed for this purpose.

Talk About Lifestyle Habits

Some habits may increase the chance of snoring. Together, you can explore:

• Avoiding alcohol or sedatives before bed

• Managing nasal congestion with basic remedies

• Keeping a regular sleep schedule

• Exploring ways to maintain a healthy weight, if needed

The goal isn’t to place blame, but to figure out together what might be contributing to the snoring and explore small changes that could help.

When Things Still Aren’t Working - Try Sleeping Separately Occasionally

This doesn’t mean giving up on sleeping together forever. Some couples simply choose separate sleeping spaces a few nights a week when one person really needs uninterrupted rest. Prioritizing sleep doesn’t mean compromising the relationship, it might even strengthen it.

Conclusion

Sleeping next to someone who snores isn’t always easy, but it doesn’t have to turn into an every-night battle. A mix of patience, creative problem solving, and a few simple adjustments can go a long way. Whether it’s blocking out the noise, shifting sleep routines, or working together on small changes, there’s no one-size-fits-all fix, but there are plenty of ways to make nights more restful.

The most important thing is remembering that it’s a shared challenge, not a solo one. With a little teamwork and a bit of experimentation, couples can find the balance that lets both people rest easier and wake up feeling better.

FAQs