How to Stop Your Partner from Snoring

Snoring is a problem for a lot of people, and it’s not dangerous, but it can keep people up at night, and sometimes they can’t sleep at all if they have to listen to it. In this blog, we will cover some tips that may help you or your partner stop snoring if you have been having trouble with it.

What is Snoring?

Snoring is when the soft palate and other tissues in the mouth, nose, and throat move back and forth. This is caused by vibration in the airway, which is caused by some kind of partial blockage. When you snore, the sound you make depends on which soft tissues are vibrating. The soft tissue at the back of your nose makes a quieter, pinched nasal sound, while the soft tissue at the back of your throat makes louder sounds. Most people who snore do it after 90 minutes, when they are in a deeper stage of sleep, and it happens most often when people sleep on their backs.

Why do People Snore?

Snoring is often caused by drinking alcohol, being overweight, smoking, or having allergic rhinitis. Gender may also play a role in whether or not someone snores. Sleep Education says that 40 percent of adult men snore, but only 24 percent of adult women do. It’s important to figure out what kind of snorer you are so you can figure out why you do it. Snoring usually comes from the nose and throat, but the tongue and soft palate can also be to blame. How you stop someone from snoring will depend on what kind of snoring they are doing.

Why do Men Snore More Than Women?

Men snore more than women for a number of reasons, but the main one is that its part of their biology. For instance, a man’s voice box usually sits lower in his throat, leaving a bigger space in the airway, and when the tongue relaxes during sleep, it has more room to move, so it only blocks part of the airway. This leaves a lot of room for air to move, which is why men snore. Since women usually have smaller throats, their tongues are more likely to completely block the airway and wake them up instead of making them snore.

The Main Types of Snorers

There are 5 main types of snorers, these include:

  • Nose – Snoring happens when your nose is blocked or your nostrils fall down, which makes you breathe through your mouth
  • Mouth – This kind of snoring happens when the mouth falls open and a relaxed jaw
  • Tongue – Tongue snoring is when the tongue falls to the back of the mouth and blocks the airways
  • Palatal flutterer – The soft palate and uvula are vibrating
  • Multifactorial – A multifactorial snorer is someone who snores due to more than one of the above reasons

How to Stop My Partner from Snoring When They’re Asleep

If you’re tired of not being able to sleep when your partner is snoring, you can try a few things to try to stop them when they’re already asleep:

  • Lie them on their side – When you sleep on your side, your airways don’t get squished like they might if you sleep on your back. If your partner often rolls onto their back, buy them a body pillow that will stop them from doing this
  • Use extra pillows – Put more pillows behind their heads. Pillows of good quality should be used to elevate their head
  • Use a multifunctional bed – There are bed sets available where you can lay in an upright position, which helps keep the airway more open for someone who insists on sleeping on their back
  • Use sleep aids – There are sleep aids available that you can try such as breathing strips, mouth guards, nasal devices, and special back pillows to help force you to stay on your side

Find out more details about an at home sleep apnea test.

How to Sleep When my Partner is Snoring

If your partner’s snoring doesn’t stop and it’s keeping you up, you should put your own sleep needs first. The most obvious solution is to change the way you sleep. For example, if you go to bed earlier than them, you’re more likely to be asleep before they start snoring, and don’t be afraid to use your extra room if you have one!

If you don’t have an extra room and the snoring keeps you up at night. You might want to buy yourself some good earplugs and make sure their head is raised when they sleep on their side. If they can’t stop snoring, they may need to see a doctor to see if they have a sleep disorder like sleep apnea.

Can Sleeping with a Snorer Affect my Health?

Night after night of hearing your partner snore loudly next to you can definitely make you angry, which can be bad for your relationship. But did you know that what is sometimes called “secondhand snoring” can also be bad for your health? Sleep deprivation can make it hard to remember things, mess up your mood, and even make you more likely to develop:

  • Heart disease
  • Diabetes
  • High blood pressure

Your lack of sleep could also be shortening your life expectancy. In 2010, researchers looked at three large population-based studies and found that people who only slept for 5 hours or less each night had a 15% increase in mortality risk. If you treat your partner’s snoring, you’re more likely to sleep better, and when you get enough good sleep, your own health will improve.


If you’re trying to sleep next to someone who snores, don’t just put up with it. There are several things you can do to lessen the effect. Try them until you find one that works for you. Don’t be afraid to ask your partner for ideas on how to solve the problem. They might have a sleep disorder they don’t even know about, so finding a solution may be beneficial to both of you.