Sleeping next to a snorer is a nightly test of patience, and the noise is louder than you might think. Average snoring reaches 50 to 65 decibels, roughly the volume of a normal conversation, but heavy snoring can hit 80 to 90 decibels, equivalent to a vacuum cleaner running inches from your head. The good news: a combination of practical strategies can make a real difference, both for your sleep and for the snorer’s.
Why This Matters for Your Health Too
Losing sleep to a snorer isn’t just annoying. It carries real health consequences for the person lying awake. When one partner has chronic snoring or obstructive sleep apnea, the repeated sleep disruption activates stress responses in the other partner’s body, triggering inflammation and changes in metabolism. A study published in Maturitas found that wives whose husbands snored or had signs of sleep apnea had 1.4 to 1.5 times higher odds of developing metabolic syndrome, a cluster of conditions including high blood pressure, insulin resistance, and unhealthy cholesterol levels. When only the husband had a high risk of sleep apnea, both partners were 2.8 to 4.4 times more likely to develop metabolic syndrome compared to couples without these sleep issues.
In other words, solving this problem isn’t optional self-care. It’s a health priority for both of you.
Block the Noise With Earplugs
Earplugs are the simplest first line of defense. They’re rated by their Noise Reduction Rating (NRR), which tells you how many decibels they can block. Most sleep earplugs fall between 22 and 33 dB. For average snoring in the 50 to 65 dB range, a pair with an NRR of 30 or higher will cut the sound down to background levels. For heavy snoring that pushes into the 80 to 90 dB range, even high-rated earplugs will reduce the noise significantly but may not eliminate it completely.
Fit matters more than the number on the package. Foam earplugs need to be rolled tightly, inserted into the ear canal, and held in place while they expand. A loose fit can cut the effective noise reduction in half. Silicone putty earplugs mold over the ear opening instead and work well for side sleepers who find foam uncomfortable. If you’re worried about missing your alarm, most modern phone alarms with vibration will still wake you through earplugs.
Add a White Noise Machine
White noise works by producing a consistent blanket of sound across all frequencies, which masks irregular noises like snoring that would otherwise jolt you awake. A white noise machine or app set to a moderate volume can smooth over the peaks in snoring that cause the most disruption. You don’t need it louder than the snoring; you just need it steady enough to prevent your brain from latching onto each snore as a new sound event.
Pink noise, which includes sounds like rainfall and has a lower frequency profile, can also work well. Some people find it more soothing than the hiss of pure white noise. Brown noise is even deeper and may be better at covering particularly low, rumbling snores. Experimenting with different types is worth the effort since the best option depends on the pitch and pattern of the specific snoring you’re dealing with. Pairing a sound machine with earplugs creates a layered approach: the earplugs reduce overall volume while the machine fills in the remaining gaps.
Get the Snorer on Their Side
Snoring is almost always worse when someone sleeps on their back. In that position, gravity pulls the tongue and soft tissues backward, narrowing the airway. Rolling a snorer onto their side opens the airway and often reduces snoring dramatically or stops it entirely.
The classic trick is sewing a tennis ball into the back of a sleep shirt, which makes back sleeping uncomfortable enough that the snorer stays on their side without waking up. Wedge pillows and body pillows serve a similar purpose by making side sleeping more natural and comfortable. Some newer “smart” pillows use built-in sensors to detect snoring sounds and then physically shift, nudging the sleeper’s head and neck until the snoring stops. These devices have shown promise in clinical settings, though they come at a higher price point than a simple body pillow.
Elevating the head of the bed by a few inches, either with a wedge under the mattress or an adjustable bed frame, can also help by preventing the tongue from falling back as far.
Nasal Strips and Internal Dilators
If the snorer’s noise comes partly from nasal congestion or a narrow nasal passage, mechanical devices that open the nostrils can help. External nasal strips (the adhesive kind you stick across the bridge of the nose) increased nasal airflow from about 66 liters per minute to 102 liters per minute in one study. Internal nasal dilators, small plastic or silicone cones inserted into the nostrils, performed even better, boosting airflow to nearly 139 liters per minute from the same baseline. That’s roughly double the airflow compared to breathing unaided.
Another type of internal device increased the narrowest cross-sectional area of the nasal passage by 43%. These devices won’t help if the snoring originates in the throat rather than the nose, but they’re inexpensive and easy to test. If the snorer breathes through their mouth most of the night, nasal strips alone probably won’t solve the problem.
Lifestyle Changes That Reduce Snoring
Alcohol is one of the most reliable snoring triggers. It relaxes the muscles in the throat more than normal sleep does, causing the airway to collapse more easily. The timing matters: finishing any drinks three to four hours before bed gives the body enough time to metabolize the alcohol before those throat muscles need to do their job. Even one or two drinks within that window can turn a mild snorer into a severe one.
Excess weight, particularly around the neck, adds tissue that presses on the airway during sleep. Even a modest weight loss of 10 to 15 percent of body weight can meaningfully reduce snoring. Smoking irritates and inflames the airway lining, which narrows the passage further. Allergies and chronic congestion have the same effect, so managing them with appropriate treatment can make a noticeable difference.
Know When Snoring Signals Something Bigger
Simple snoring is one thing. Obstructive sleep apnea is another, and as the bed partner, you’re in the best position to spot the difference. Watch for these red flags during the night:
- Pauses in breathing where the snoring stops for several seconds, then restarts with a gasp or choking sound
- Gasping, snorting, or choking that seems to partially wake the snorer
- Restless sleep with frequent position changes and thrashing
During the day, the snorer may report waking with a dry mouth or sore throat, feeling exhausted despite a full night in bed, or struggling with concentration. If you’re noticing breathing pauses, that’s the single most important sign to act on. Sleep apnea is a treatable condition, and treatment (often a device that keeps the airway open with gentle air pressure) tends to eliminate or drastically reduce the snoring as well, solving the problem for both of you at once.
Separate Bedrooms Are Not a Failure
If you’ve tried the strategies above and you’re still losing sleep, sleeping in separate rooms is a legitimate solution that more couples use than most people realize. Sleep researchers sometimes call it a “sleep divorce,” but the framing is misleading. Chronic sleep deprivation damages mood, patience, physical health, and relationship satisfaction far more than sleeping in different rooms does. Many couples who make this choice report that their relationship actually improves because they stop building resentment over something neither person can fully control.
A practical middle ground: start the night together for connection and conversation, then move to a separate room when the snoring begins. This preserves intimacy while protecting your sleep during the hours that matter most for deep, restorative rest.