Ever lie there at 2 a.m. listening to snoring and wondering how you’re supposed to function the next day? If you have a partner who snores, how to sleep better can start to feel like a real question in your house. The good news is, you’ve got options. A few simple changes can help you get more rest without turning bedtime into a nightly struggle.
Wear Earplugs
One option for blocking out snoring is wearing earplugs to bed. Earplugs come in foam, silicone, wax, and filtered designs, and you can find them for cheap at most drugstores. The benefits of sleeping with earplugs when you have a partner who snores are immense. It can improve your relationship because you won’t feel as resentful after another rough night. It can give you deeper, longer sleep. Pick up a pair and give them a try. See how you feel the next morning. You may need to try a few types of earplugs before you find one that works for you.
Sleep In Separate Rooms
Sleeping in separate rooms can be a simple fix when snoring keeps one person awake night after night. While many couples resist this option because it feels distant or unusual, know that it doesn’t mean there’s a problem in the relationship. It’s just a practical solution to help both people get the sleep they need to function. Move to a guest room or the couch for one night. If you both sleep better, then it may be worth doing again.
Use White Noise
White noise can help cover the sound of snoring and make it less noticeable. It won’t stop the snoring itself, but it can soften the sound enough to help you fall asleep and stay asleep. For some people, a fan does the job. Others sleep better with a white noise machine or an app on their phone.
This option works best when the snoring isn’t extremely loud, but still keeps pulling you out of sleep. A consistent background sound gives your brain something else to focus on. Put the sound close to your side of the bed and keep the volume at a comfortable level. If one type of sound doesn’t help, try another until one feels right.
Use A Pillow to Change Your Partner’s Position
A pillow can help shift your partner into a position where they snore less. Snoring often gets worse when someone sleeps flat on their back, because the tongue and soft tissues in the throat fall backward and narrow the airway. A pillow behind their back or along one side can help keep them turned.
Talk To Your Partner About Treatment
Sometimes better sleep starts with an honest conversation. If snoring happens all the time, or it’s loud enough to keep you awake most nights, it may point to a bigger sleep issue. Common causes for snoring include sleeping on the back, nasal congestion, excess weight, alcohol use before bed, and blocked airflow during sleep. A visit to a doctor or sleep specialist can help your partner pinpoint the cause and get the right treatment. Sometimes, snoring can be greatly reduced or even stopped.
Sleep Better
Living with snoring doesn’t mean you have to give up on good sleep. If you have a partner who snores, how to sleep better comes down to trying a few practical fixes and seeing what helps most. Start small, stick with what works, and keep the conversation open. Better nights can happen, and they can start sooner than you think.
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