Sleeping with a Snoring Partner: Steps for a Better Night’s Rest

We’ve all experienced it at some point: you’re lying awake in the darkness ready to drift off to sleep but someone’s snoring stops you. You want to fall asleep but all you can focus on is the rattling inhale and exhale from your sleeping partner. So much for your beauty rest. 

If you live with a partner whose snoring regularly prevents you from getting a sound night’s sleep you could be at risk for more serious health problems down the line, including depression, lack of focus, weight gain, reduced immunity, high blood pressure, and other physical and mental issues. Snoring can even be a strain on your relationship itself.

If you live with a snoring partner here are some useful tips to help you get some much-needed rest:

1. White Noise

When earplugs don’t do the trick, try playing calming music or nature sounds to mask your partner’s snoring. You can use headphones or invest in a white noise machine. White noise goes a long way in drowning out unwanted sounds.

2. Go To Bed Early

Going to bed before your partner will allow you to fall asleep well before their snoring even starts. Of course this could take some adjustment if you’re used to going to bed together but it’s a tactic well worth the effort. If your partner’s snoring is so disruptive that it wakes you up, it could be a sign of sleep apnea or another sleep disorder.

3. Side-Sleeping

Have your partner sleep on their side. Many sufferers of snoring have additional tissue in their throat that leads to a more constricted airway and if the individual sleeps on their back the constriction is exacerbated. The supine position, or “back sleeping”, causes the tissues in the throat to relax and block the airway. When the airway is constricted these throat tissues vibrate, causing the snoring sound. If your partner is not used to sleeping on their side try investing in a special side-sleeping pillow or, alternatively, you could pile pillows behind them to prevent your partner from rolling onto their back.

4. Stay Hydrated

It may seem simple, but staying hydrated can help prevent or lessen the severity of snoring. Many who snore do so with their mouth open which further dries out the mouth and throat, leading to more viscous mucus and thus a more constricted airway. Encourage your partner to drink a big glass of water before bed and see if this lessens the severity of their snoring.

5. Overnight Sleep Study

Though snoring is a fairly common sleep disorder affecting nearly half of all adults, chronic snoring could be a sign of a more serious underlying condition, such as sleep apnea. An overnight sleep study may help determine whether you or your partner’s snoring is a sign of sleep apnea or another condition. The Whitney Sleep staff specializes in treating a multitude of sleep disorders from snoring to narcolepsy. Our overnight sleep study service is easy and painless and our goal is to help you start sleeping better right away.

We understand the unique needs of our patients with sleep disorders. Our family-run business is dedicated to prioritizing your concerns, answering your questions, and assisting you in improving your sleep — and overall health — through our treatments.

If you or a loved one is experiencing signs or symptoms of chronic snoring, we encourage you to set up an appointment at one of our Minnesota locations. Take back your night: contact us today at, or visit our website here.