How to Get the Rest You Need When You Sleep Next to Someone Who Snores

Sometimes in a relationship, compromise is necessary. That said, sacrificing a good night's sleep shouldn't be a compromise either of you has to make (at least not on the regular). If you can't sleep because of your partner's snoring, there are lots of positive steps you can both take to address the problem. Chances are your S.O. isn't getting the best quality sleep either, so finding a solution to their snoring will benefit both of you. We've got tips and product recommendations to help reduce snoring and improve your sleep environment. Plus, we're sharing expert advice from experienced sleep specialist and clinical psychologist Dr. Michael Breus (AKA: The Sleep Doctor) to help you decide if it's time to seek professional help.

How to Politely Address Your Partner's Snoring

Whether your partner is snoring every single night or every once in a while, it's just as important to look for a resolution—not only for the sake of your sleep but for your partner's general health and wellbeing. Snoring can be a sign of something more serious. Dr. Breus says that it could potentially be the beginning of a medical condition called sleep-disordered breathing, which can eventually develop into sleep apnea.

Not sure how to deal with your partner's snoring? First things first, talk to them about it. If you can, it's a good idea to set aside time where you can both sit down in a relaxed environment free from distractions. Then, show your S.O. that you're coming from a place of love and understanding. "Explain to them that you care about their health, and that this is an early sign of something wrong," says Dr. Breus.

If you're finding it to be a particularly challenging conversation or snoring is causing additional relationship problems, a couples therapist can help facilitate the discussion. Services like Talkspace can connect you with a qualified professional online or you can find a relationship therapist in your local area using The Gottman Institute directory.

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Helpful Snoring Solutions for Couples

Next, Dr. Breus recommends sharing some options for addressing your partner's snoring as a couple. This could mean making an appointment with their doctor, trying out anti-snoring products or sleeping in separate rooms for three to four nights a week. Ultimately, encouraging your other half to visit their doctor is the best way to determine the underlying cause of their snoring and find the most appropriate solution. Sometimes, simple lifestyle changes can drastically reduce the problem, and other times, medical treatment such as surgery may be required. That said, there are products available that can help in the short-term.

Smart Devices

For a quick fix, Dr. Breus recommends MUTE, an internal nasal dilator. If your partner's snoring is triggered by drinking alcohol, this FDA-approved wearable could be very effective. It works by opening up the nostrils for optimal airflow and improved breathing. Alternatively, here's what to do if your partner snores due to sinus congestion: Dr. Breus suggests Sinusonic. "This is a very new device that uses acoustic vibrations to help naturally reduce sinus congestion and reduce snoring with no drugs at all," he says.

If your partner prefers a snoring solution that they don't have to put in or over their nose, there are other options. Smart Nora is a clever device that can be placed under pretty much any standard pillow. When the sensor picks up on snoring, Smart Nora expands, adjusting your partner's head and stimulating their throat muscles, which relax during sleep. Another viable option is an air humidifier, which will help if snoring is brought on by nasal congestion as a result of breathing in dry air.

Anti-Snoring Pillows

Looking for a way to stop your partner from snoring that's super comfortable? Upgrading their pillow is an excellent place to start. Something as simple as a wedge-shaped pillow could be the solution to your partner's snoring (and your sleep deprivation). The gradual slope on this one is designed to ease respiratory problems (and it helps with neck and shoulder pain—double win). According to reviewers, this ergonomically contoured pillow from Tempur-Pedic is also an excellent choice for snorers. It's designed to align to the body's natural curve for optimal head and neck support.

Noise Reduction

Instead of leaving all the changes to one person, figuring out how to sleep with a snoring spouse calls for both of you to try something new. While your partner works with their doctor to test different solutions, a white noise machine could work wonders in the interim. LectroFan Sound Therapy Machine effectively drowns out distracting noises, including snoring. Or if you want something with all the bells and whistles, Hatch Restore acts as an all-in-one sound machine, sunrise alarm, meditation app and more. Earplugs can also help make it easier to sleep next to someone who snores. Nowadays, there are both traditional and high-tech earplug options to choose from.

What to Do If Your Partner's Snoring Persists

Tried everything and still can't sleep because of your partner's snoring? If you think your S.O. may have sleep apnea, Dr. Breus says that they need to ask their doctor to see a sleep specialist. Similarly, if they have followed their doctor's advice and snoring is still an issue, a sleep specialist will be able to help further.

In addition to your other half's physical health, it's also important to consider how snoring is affecting your marriage or relationship. According to a survey by the Better Sleep Council, 9% of couples sleep in separate bedrooms. While the study doesn't indicate how many couples sleep in separate rooms specifically because of snoring, it does detail that 32% of adults in relationships are kept up at night by snoring. While you both aim to figure things out as a couple, a temporary sleep divorce could help you get the sleep you need to better support your partner and maintain a healthy and happy relationship.