How to Sleep When Someone is Snoring

If you’ve ever tried to fall asleep when someone was snoring in your room, you know how hard it is to get a good night’s sleep! However, you can deal with this with a few simple tips, such as blocking out the noise with headphones or earplugs. If you still can’t sleep, you can help the other person reduce their snoring at night – they don’t want anyone else to lose sleep because of them anyway! Snorers and their victims always have a solution!

Table of Contents

Prevent snoring

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Use earplugs. This is a proven, easy and inexpensive method. You can find earplugs at the drugstore or department store and use them at night to block unwanted sounds. ^{[1] X Research Source}

There are different types of earplugs made of different materials such as foam, rubber, or plastic. Remember to use according to the instructions on the package to know where to put the earplugs to be effective.
If you are prone to ear infections, ask your doctor before using earplugs.
To reduce the risk of ear infections, you should always wash your hands before handling earplugs and regularly clean reusable earplugs. Don’t push the earplugs too deep, make sure you can still hear the fire alarm and carbon monoxide alarm in case of an emergency. ^{[2] X Research Source}

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Use white noise. White noise is a pattern of background sound, such as the hiss of a television or a running fan. This type of noise is usually not noticeable but is also pleasant. White noise can drown out the most inaudible snoring. You can turn on a fan, air conditioner, or other type of electronic device to create white noise, or purchase a white noise generator online. ^{[3] X Research Sources}

If you can’t find a source of white noise, look online for videos and audio recordings.

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Listen to music with headphones. If you have headphones and a device like an iPod or iPhone, you already have your own noise canceling device. Turn on relaxing music to drown out the snoring and fall asleep. ^{[4] X Research Sources}

Choose music that has a slow, soothing tempo. Fast-paced and loud music, although effective in masking snoring, makes it more difficult to fall asleep.
If you have an account on a site like Spotify, look to see if there are playlists specifically designed to help you fall asleep.

Coping with sleep disruptions

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Find effective ways to cope when snoring keeps you awake. If you’re woken up by snoring in the middle of the night, don’t get upset because it’ll make it even harder for you to fall back asleep. Instead, relax with a few repetitive and comforting sleep tips. ^{[5] X Research Sources}

Don’t look at the clock on your phone. Not only will you be impatient when you look at your watch (“Is it 3 in the morning?”), but the bright light from your phone will also wake you up.
Instead, try closing your eyes, taking a few deep, gentle breaths, bringing the air into your lower abdomen instead of your stomach.

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Change your mind about snoring. If you think snoring is always annoying, it’s even easier to get frustrated. Think of it as a soothing sound that is lulling you to sleep and it will be easier to stay calm when you wake up in the middle of the night. Try to listen closely to the snoring and pay attention to its rhythm, and that same annoyance will help you fall back to sleep. ^{[6] X Research Source}

This may take a bit of practice to work, so stick with it. It will take some time for you to learn to adapt to snoring.

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Consider moving to another room. Try going to another room to sleep if you can’t get back to sleep. If your home has a living room, you can sleep in the living room or try sleeping on the sofa at night. If your loved one often snores while sleeping, perhaps you should arrange to sleep in separate rooms at least a few nights per week. Snoring is often embarrassing, so be gentle with your partner or roommate. Explain that a few good nights’ sleep will give you enough energy to help them stop their snoring! ^{[7] X Research Sources}

Reduce the snoring of roommates

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Have the snorer lie on his or her side. Sometimes changing your sleeping position helps to reduce snoring. People may snore more if they sleep on their backs. Advise the person to lie on their side or on their stomach. This simple change can help reduce snoring. ^{[8] X Research Sources}

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Discourage the person from drinking alcohol before going to bed. Drinking alcohol, especially heavy drinking, can relax the throat muscles, causing more snoring or snoring. Subtly advise your roommate not to drink alcohol before bed, especially if you have work to do the next morning. If you speak softly, they will be happy to follow your advice to help you rest. ^{[9] X Trusted Source Mayo Clinic Go to Source}

If the other person drinks alcohol before bed, advise them to drink in moderation, such as just one small drink instead of three.

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Use a nose patch. Try applying this product to the nose of the snorer before going to bed to improve the condition. This is a minimally invasive method that you can try just by going to the pharmacy and buying some nasal strips. ^{[10] X Trusted Source Mayo Clinic Go to Source}

Nasal patches will not work if the snoring is caused by sleep apnea.

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Raise the head of the bed. You can help reduce snoring by elevating the head of your bed. If the bed frame is adjustable, raise the head of the bed or add a pillow for the snorer. ^{[11] X Trusted Source Mayo Clinic Go to Source}

Get medical help

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Give the snorer a decongestant to treat snoring. A blocked nose can make snoring worse, so you can try giving the snorer a decongestant spray or medication before bed. Be sure to look for a spray specifically designed for night use, as daytime sprays may not be as effective against snoring. ^{[12] X Research Source}

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Encourage snorers to ask their doctor about smoking cessation. We all know that smoking habits can cause a number of health problems, including snoring. You should advise snorers to quit smoking for good health – and good for your sleep too! ^{[13] X Trusted Source Mayo Clinic Go to Source}

The doctor may recommend nicotine gum or patches to help the other person quit smoking. In addition, your doctor can recommend support groups to help you quit smoking.

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Take the snorer to see a doctor to rule out underlying medical conditions. It is possible that the noisy nighttime breathing of a snorer is caused by a medical condition, such as sleep apnea. You should advise people who snore to see a doctor to be diagnosed with an underlying medical condition. ^{[14] X Trusted Source Mayo Clinic Go to Source}

Your doctor may order X-rays or other imaging tests to check for breathing problems.
It is possible that snorers will be monitored for sleep. This can be done at home and have a roommate report on the sleep problems of the person being monitored, or it can be done in the hospital for a doctor to observe.

Advice

You can find white noise on YouTube. If you don’t have a fan or other source of white noise, this will also help.

Warning

Don’t think that snoring is just a minor annoyance. Chronic snoring can have adverse health effects and should be evaluated by a medical professional.

Steps