Home > Health & Wellness > Natural Health > How to Sleep When Your Partner Snores

How to Sleep When Your Partner Snores

If your partner snores, read these tips on how to stop snoring from sleep doctor Steven Y. Park, MD. His ways to prevent snoring includes information about sleep apnea as well as tips for the best sleep aids and dental devices.

When Your Partner SnoresDon’t watch the clock if you can’t sleep because your partner is snoring! You’ll feel aggravated and frustrated, which does not lead to a good night’s sleep. Read Dr Park’s Sleep, Interrupted: A physician reveals the #1 reason why so many of us are sick and tired for some great sleep advice, and check out his tips on sleeping better…

“If you can’t sleep, then get up and do something instead of lying there worrying,” says motivational author Dale Carnegie. “It’s the worry that gets you, not the lack of sleep.”

When your partner wakes you up with his or her snoring, your anxieties and worries about tomorrow start to kick in. That makes it much harder to fall asleep again – especially if you’re an introvert. If you have introverted personality traits, read How to Fall Asleep – 5 Tips for Introverts.

How to Sleep When Your Partner Snores

These tips are geared towards helping your partner stop snoring, because that’s really the only way for you to fall asleep.

If you snore, skip all the throat sprays, pillows, nose strips and vitamins. Sleep aids only work sometimes, in some people – if they don’t work for you, consider learning how acupuncture stops snoring.


Singing also has been promoted to help snoring and sleep apnea. There are various singing and tongue exercise programs that may help you sleep better and snore less. Singing may improve throat muscle control, and exercise your tongue muscles. Some studies that report using the Aboriginee musical instrument, the didgeridoo, can improve sleep quality.

“Boil-and-bite” anti-snoring dental device

The Adjustable Night Guard Mouthpiece Sleep Aid is a “boil-and-bite” anti-snoring dental device that is sold over the internet, and advertised on TV. These devices help you sleep better by molding to your upper and lower teeth and pulling your lower jaw and the back of your tongue forward. Your breathing passageways are opened, allowing you to breathe better, which will help you sleep.

can't sleep partner snores

How to Sleep When Your Partner Snores

A drawback to these anti-snoring devices is that they don’t mold to your teeth very well and can’t pull your jaw forward enough to make a huge difference. But these dental devices do help some people sleep better. They don’t, however, treat any underlying obstructive sleep apnea. You may be just covering up your snoring, but not dealing with the cause of your snoring. Untreated sleep apnea can lead to depression, anxiety, high blood pressure, diabetes, obesity, heart disease, heart attack, or stroke. If you do try an anti-snoring dental device, get one from your dentist.

Breathe-Rite strips (nasal dilator strips)

Breathe Right Nasal Strips (nasal dilator strips) aren’t always strong enough to keep your nostrils open. Sometimes you need something stronger. There are various internal nasal clips that widen your nostrils while you sleep. Opening up your nose is found to help sleep apnea significantly only in about 10% of people. But when it works, you’ll know – because you’ll sleep better.

If you want more organic ways to fall asleep, read Natural Sleep Remedies for Sleepless Nights.

Use a contour sleep pillow

A Sleep Innovations Contour Memory Foam Pillow puts the back of your head lower than the area behind your neck. By tilting your head back somewhat, it opens up your airway significantly. Another sleep help tip is to use an Asian husk-filled roll-type pillow to sleep better and perhaps snore less.  Click on the image for more info about contour sleep pillows.

Stay away from prescription sleeping pills

Non-drug company funded studies have shown that these pills only increase sleep duration by about 10 minutes on average. Even if it works, the effect wears off if used long-term. For many sleeping pills – even the newer ones – the side effects can outweigh any potential benefit. Cognitive behavior therapy (CBT) for insomnia has been proven to help you sleep better.

If allergies are disrupting your sleep, read 10 Natural Allergy Treatment Tips.

If you have any thoughts about how to stop snoring, please comment below!

Steven Y. Park, M.D., is a Clinical Assistant Professor of Otolaryngology at the New York Medical College.

Need encouragement? Sign up for my weekly "Echoes of Joy" email - it's free, short, and energizing. Like me!

Is your relationship in trouble? Get 7 Steps to Fixing Your Marriage from relationship coach Mort Fertel. It's free and helpful, no strings attached.

Leave a Reply

Your email address will not be published. Required fields are marked *

7 thoughts on “How to Sleep When Your Partner Snores”

  1. Thanks for your comments and tips. I hope you figure out a way to stop your partner from snoring…or a way to enjoy the fact that you have someone lying beside you at night!

  2. Going to bed around the same time every night and getting up at the same time every day, even on weekends, is a simple step that can do wonders for your quality of sleep. There is also a home apnea sleep test that can help you figure out why you’re not sleeping well.

  3. My husband has snored every night for the past 26 years. Sometimes I get frustrated and go into the guest bedroom to sleep. But mostly I’m just happy to be with someone who loves me and whom I love dearly. When he goes, I know I’ll miss his snores!

  4. Laurie Pawlik-Kienlen

    If your partner snores all night long, he or she’s probably not getting a good night’s rest. That’s one of the most important reasons to talk to a sleep doctor!

  5. Insomnia and poor sleep disrupts your hunger and fat storage hormones (ghrelin and leptin), which leads to weight gain. Sleep loss actually increases ghrelin and decreases leptin, which stimulates your appetite.

    Your energy balance is disrupted when you’re not getting proper sleep, which is why good sleep tips are so important! (plus, not sleeping just makes you cranky and irritable, which is no fun for anyone)

    Here’s the link to the current sleep research info on ScienceDaily: https://www.sciencedaily.com/releases/2009/03/090325132151.htm . Interesting stuff!