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What to Do If Your Partner Snores

When one partner snores, it can be a serious problem because sleeping together might become unbearable. You can’t fall asleep because of the snoring, and your partner keeps waking up because of you. But there are several ways to fix this problem.

5-Minute Crafts is going to tell you what to do if your partner snores.

❗ Important: This article is for informative purposes only and can’t replace the recommendations of experts.

First, it’s important to understand that both partners suffer in this situation and both of them need to work together. Discuss the problem, talk about different solutions, and start testing them.


If your partner snores, have them see a specialist. Snoring may be caused by health issues, including:

  • Obstructive sleep apnea (OSA). OSA often is characterized by loud snoring followed by periods of silence when breathing stops or nearly stops. Only an expert can diagnose it.
  • Cold
  • Allergies
  • Extra weight. People with extra weight might have extra tissue in the back part of the throat that might make the airway narrower.
  • Anatomy
  1. Having a low, thick, soft palate can narrow your airway.
  2. If the triangular piece of tissue hanging from the soft palate (uvula) is elongated it can increase the vibrations made while sleeping.
  3. Some people might have a long soft palate, or large tonsils or adenoids.
  • Nasal problems. Chronic congestion or structural defects may cause snoring.
  • Sleep deprivation may relax the throat and cause snoring.
  • Body position. People sleeping on their backs usually snore louder. This happens because the gravitational pull on the throat narrows the airways.

If experts can’t tell you the reasons why you snore, or they are still trying to figure it out, try some of these ways to fix the situation.

Different body position

Watch a snoring person. If they are snoring while sleeping on their back, turn them on their side.

Try lifting the pillow to put the head a bit higher. This position opens the airway, decreasing the vibrations in the throat.

Glass of water

A dry mouth can increase snoring because the airway becomes less elastic.

Always have a glass of water near the for the person to drink.

White noise

Gentle sounds, like instrumental music or white noise, can mask snoring.

White noise is a sound that contains all audible frequencies at the same intensity. It won’t solve the snoring problem, but it can mask it because the frequencies of snoring will blend in with the frequencies of the white noise.

Sleep schedule

If your partner is always snoring, try falling asleep before them. Ask them to not go to bed until you’ve slept for at least 15-30 minutes.

This way, you’ll be able to relax and fall asleep in silence before the snoring happens.

Headphones and earplugs

You can use noise-canceling headphones or soft earplugs to help you sleep better.

Weight control

Extra weight often causes snoring. The thing is, overweight people have more tissue around their necks, which creates extra pressure on the airway.

If your partner has extra weight and snores, try discussing this with them. If they lose a few pounds, they might be able to eliminate the snoring.

Tennis ball

As we said, people usually snore when they sleep on their back. This can be prevented with a tennis ball.

Sew a tennis ball to the back of the T-shirt your partner sleeps in. By doing this, they will feel discomfort when trying to sleep on their back and will sleep on their side.

Sleeping in separate rooms

Even though it’s not ideal for partners to sleep apart, especially for a long time, it may be the only chance they have to sleep well.

If you decide to sleep apart from your partner, don’t forget to spend enough time together. For example, you can cuddle before sleep or right after you wake up.

Anti-snoring mouth guard

Snoring occurs due to the vibrations of the soft tissue in the back part of the throat, causing resistance and turbulence — which makes the snoring sound. This anti-snoring mouth guard brings the jaw forward.

This widens the back of the airway, reducing resistance and turbulence, which can stop the snoring.

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