What to Do if Your Partner Snores

Snoring can turn your peaceful slumber into a restless night, leaving you feeling fatigued, groggy, and irritable the next day which can have negative effects on your relationship. If you’re in a couple with a partner who snores, you understand the struggle of getting a good night’s sleep — and how disappointing regular snoring “treatments” can be. Nose strips are flimsy, mouth tape is straight-up dangerous, and splurging on a smart mattress is just not worth it.

So, how do you sleep with someone who snores? It’s not always easy, but it can be done! If your partner sounds like a chainsaw during the night and you’ve had enough, here are some expert tips for what to do if your partner snores:

• Wear earplugs
• Head to bed before your partner
• Try a noise machine
• Encourage side sleeping
• Invest in an adjustable base
• Get a custom mattress

What causes snoring?

According to some sinus specialists, although snoring is a common problem, it can be a sign of underlying health issues. If you’re constantly waking up in the middle of the night due to your partner’s persistent snoring, it could be due to any of the following common causes of snoring:

• Respiratory illnesses 
• Sleep apnea
• Allergies
• Obesity 
• Having a deviated septum

If their snoring is persistent and causing significant sleep disruption, seeking advice from a sinus specialist or medical professional could treat the source of your partner’s snoring. This is especially important if you believe your partner is struggling with sleep apnea, a dangerous condition that causes your airways to narrow as you sleep, making breathing difficult. 

Is it better to sleep apart when your partner snores?

When trying to decide what to do when someone is snoring and you can’t sleep, sleeping in a separate room is always an option. However, sleeping apart from your partner may not be the answer you’re hoping for, and it can have long-term effects on your relationship. 

For many couples, sharing a bed is a meaningful part of their connection, and studies have shown that sharing a bed with someone can improve your overall quality of sleep. 

Instead of packing up your pillow and going to the guest room every time your partner starts making noises, try these tips to either block out the noise or make the snoring more manageable.

Tips for what to do if your partner snores

Wear earplugs

We won’t lie, we’re not a big fan of this tip; however, it is usually the first line of defense people take against loud snoring. Because it’s very hard to sleep while you hold your pillow over your ears — not to mention this method doesn’t block out the sound of snoring all too well — earplugs are a better solution to muffle loud sounds. 

However, earplugs are not the most comfortable items to wear to sleep, and in some cases, they can cause damage to your eardrums if you’re not careful. If you want to know how to block out snoring without earplugs, continue reading to hear our other tips.

Head to bed before your partner

Most people note that they have trouble falling asleep due to their partner’s snoring, but what if you were already asleep before the midnight rumblings begin? Going to sleep around 20-30 minutes before your partner gives you enough time to be in a deeper sleep state which could minimize disturbances. 

Again, this tip may not work for everyone (especially light sleepers) but it could help you to fall asleep in peace with a good chance of staying asleep once the snoring starts.

Try a noise machine

A white noise or pink noise machine in your bedroom could help you stay asleep next to your bedroom buzzsaw. A noise machine’s job is to block out all the surrounding sounds to aid your brain in relaxation with less distraction, which can benefit those who have to snooze with a snorer. 

Now, there is a slight chance that simply creating more noise won’t always aid in the situation, but the sounds of rain, waves, or nature are certainly more relaxing than grunting and gasping.

Encourage side sleeping

If you sleep with a chronic snorer, take note of what position they sleep in. Are they a back sleeper, side sleeper, stomach sleeper, starfish sleeper, or a combination? Sleeping positions can affect how severely a person snores. 

Is snoring worse when you sleep on your back? 

Sleeping on your back can worsen snoring because lying flat can cause the tongue and soft palate to collapse to the back of the throat, which obstructs the airway. When your airways are obstructed, the tissues vibrate against each other, resulting in the rumbling, snorting, or chainsaw-esque sounds that occur when someone snores. Encourage them to try a different position that may help minimize these risks.

What sleeping position is best for snoring? 

Side sleeping is often recommended as a beneficial sleeping position for reducing snoring. This is primarily because side sleeping allows for a more natural alignment of the airways, which reduces congestion and airway obstruction. If they aren’t already, it’s time to convert your snorer into a side sleeper! 

Invest in an adjustable base

If you want to reduce snoring, an adjustable bed may be a game changer for your sleep and your relationship. Adjustable bases are a fantastic investment for your sleep quality and as a snoring remedy because of the ability to customize your sleeping position. If your partner insists on sleeping on their back (we understand, it’s comfy!) this is how an adjustable mattress base can help.

With an adjustable bed, your partner can lift their head and upper body at an angle to keep their airways open comfortably throughout the night. This is a much better solution than stacking pillows underneath their head and risking waking up with aches and pains. Having the ability to customize your sleeping position can reduce snoring, thus improving your sleep quality and your relationship.

Get a custom mattress

A custom mattress provides personalized comfort for both partners, addressing sleep incompatibility issues effortlessly. Here are several ways a custom mattress can help with snoring:

• Proper alignment: A custom mattress tailored to your body’s specific needs will provide optimal spinal alignment and support. This helps maintain an open airway, reducing the likelihood of snoring caused by the collapse of soft tissues in the throat. This also allows each partner to sleep in their own preferred sleeping position comfortably.
• Pressure relief: Custom mattresses can be crafted with materials that offer targeted pressure relief, particularly in areas prone to discomfort or tension. This can contribute to a more relaxed sleep posture, which can minimize the factors that may lead to snoring.
• Motion isolation: Minimizing partner disturbances is particularly helpful for couples as it reduces the chances of one partner’s movements affecting the other’s sleep, potentially lessening snoring-related interruptions.

Aside from snoring, a custom mattress is a great investment for partners who are searching for the best beds for couples. Because mattresses are not one-size-fits-all, having one mattress that can cater to both party’s needs allows both of you to get the quality sleep you deserve without compromise. 

“In 35 years of marriage, we have never had a bed that we both enjoyed sleeping on until now!”

Lynette S. | Satisfied Sleeper

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Shut Down Snoring and Other Sleep Disturbances with Texas Mattress Makers

Now that we’ve discussed what to do if your partner snores, we hope that you can feel empowered to make decisions to improve your and your snorer’s sleep. By understanding the factors contributing to snoring, exploring different sleeping positions, and investing in the right mattress, you can create a sleep sanctuary that accommodates both partners. 

Here at Texas Mattress Makers, we believe that everyone can get the restorative rest their body needs with the help of the right mattress. Finding the right supportive components, comfort layers, and firmness level for your individual needs is essential for getting a good night’s sleep every night. And just because you’re in a couple does not mean that either of you has to compromise on what you need. 

Whether you’re interested in an adjustable base or customizing your own mattress, we have exactly what you and your partner need to manage loud snoring and improve your sleep experience. 

If you’re ready to find a mattress that you will both love, visit any of our mattress stores in Katy, Downtown Houston, The Woodlands, Rosenberg, Humble, or Baybrook, TX to shop alongside an expert today! Better sleep starts at Texas Mattress Makers.

More Helpful Articles by Texas Mattress Makers:

• How Do You Know When You Need a New Mattress?
• Where to Buy the Best Adjustable Mattress Base in Houston
• The Expert’s Guide to Mattress Accessories
• Sleep Accessories: Helpful or Hoax?
• How Stress Affects Sleep: What You Need to Know