How to Sleep Next to a Snorer

Having a bed partner who snores can significantly affect your physical, emotional, and mental functioning.

If you sleep next to someone who snores, you know all too well that their snoring can affect your ability to get a good night’s sleep. According to one study, spouses of snorers wake up (at least partially), an average of 21 times per hour. That’s almost as often as snorers themselves.1 Constantly waking up throughout the night can make you more irritable and less mentally alert during the day.2

It’s sad but true: snoring can really drive a wedge between you and your partner. According to one study, one-third of couples reported being disturbed by snoring every night also reported having relationship problems because of it.3 It was also discovered that once snorers were treated, their spouses quality of life scores improved significantly and, overall, they were 20 percent less sleepy during the day.4

You can help yourself with these tips for getting a good night’s rest while sleeping with a snorer:

Limit Alcohol Consumption or Establish a Cut-Off Time

Consuming too much alcohol before sleep can result in snoring because it relaxes the throat muscles, causing them to vibrate as your partner breathes. Work with your partner to limit consumption or decide on the time at which he or she will stop drinking to avoid giving you a sleepless night. Limiting consumption will also help your partner sleep better because alcohol can diminish the quality of sleep, making it less refreshing.

Get Fit

Being overweight can increase the chances of snoring. Help your partner get in shape for a more restful night’s sleep.

Block Out the Harsh Sounds

A box of disposable earplugs on your bedside table may work wonders. Pop a pair into your ears at bedtime and you might be surprised at how soundly you’ll sleep. Alternatively, use a white noise machine to drown out the sound of snoring.

Get to Bed Early

Try to hit the hay before your partner, so you’re in a deeper sleep when they turn in.

Sleep on the Side and Stomach

Sleeping on one side or the stomach can have a positive effect, limiting or eliminating snoring. By putting pillows around and under your partner, you can prevent them from turning onto their back, which is when snoring occurs most.

Nasal Strips Before Bed

Sprays, nasal strips, and anti-snore pillows can help relieve any obstruction, like congestion, in your partner’s airways. Remind your partner to apply a Breathe Right® nasal strip right before bed to reduce or even eliminate snoring and get a restful night’s sleep.

If snoring is something that you and your partner are dealing with, it’s important that you take steps to resolve the problem. If your partner snores because of chronic nighttime congestion due to a cold, allergies, or deviated septum, consider making Breathe Right® nasal strip a part of your nightly routine. If your partner’s snoring is a symptom of something more serious, consult your doctor.