skip to main content


Getting a Good Night’s Rest: How To Cope When Your Partner Snores

Posted on December 22 2022


  • Snoring is caused by various factors, such as allergies, sinus infections, smoking, and sleep apnea. It can also be a sign of a health issue, so it's important to talk to your doctor if the snoring is persistent or loud.
  • If your partner snores loudly, it can disrupt your sleep quality. This can result in sleep deprivation and can take a toll on your health.
  • The snorer can help alleviate the problem by avoiding alcohol before bed, sleeping on their side instead of their back, and using nasal strips to open their airways.
  • You can also take some steps to help reduce the disruptive sound. Earplugs are effective, and you can also try sleeping in a separate room or using earphones with a sleep aid app like Pzizz.


Snoring can be disruptive and make it seem impossible to get rest. Equally, if your partner snores, they may consider it an embarrassing issue that you're unsure how to approach. It may be difficult to solve for both you and your partner. Although snoring is not the easiest sleep issue fix, your disruptive sleep needs resolving.

There are plenty of ways to reduce noise and create a calm environment for a good night's sleep. One of these solutions is to distract your mind with calming sounds such as those provided by Pzizz. Our Pzizz app produces unique Soundscapes crafted from voice, sound effects, and music to lull your mind into a deeper and more relaxing sleep, allowing you to wake up refreshed for the day ahead. Pzizz is available now on the App Store and through Google Play

Of course, Pzizz is not the only thing that can help you fall asleep when your partner is snoring. Keep reading to discover top tips from our experts.

What Causes Snoring?

Snoring is caused by the soft tissue in the back of your throat vibrating, partially blocking your airway as you breathe. This can be due to various factors, including the following:

  • Stress
  • Fatigue
  • Alcohol consumption
  • Smoking
  • Weight
  • Allergies
  • Nasal and sinus problems

The good news is that many of these causes of snoring are treatable, and it's worth consulting with a doctor to see if any medical attention can alleviate the problem. However, it may sometimes come down to lifestyle changes such as avoiding alcohol, weight loss, or sleeping on your side instead of your back.

The Secondary Effects of a Person Snoring

If you're sharing a bed with someone snoring, they may not realize just how disruptive their noises are. They're likely unaware of how difficult it is for you to try and sleep with their noise filling the room.

The noise if your partner snores can negatively impact your sleep quality, seriously affecting your physical and mental health. Sleep deprivation can lead to exhaustion, cognitive impairment, and moodiness.

Equally, the sound of people who snore is unpleasant, meaning constant snoring can be a source of tension and stress in the relationship. A lack of sleep likely exacerbates this, while your snorer partner gets a whole night's rest.

The Consequences of Poor Sleep

If you're not getting enough sleep regularly, it can have a detrimental effect on your health and well-being. You may suffer from reduced concentration levels, increased stress and anxiety, irritability, and even depression during the day.

Sleep deprivation can also impact physical health, with a weakened immune system, increased risk of injury, and decreased performance levels.

Some of the signs of sleep deprivation include:

  • Exhaustion and fatigue
  • Difficulty concentrating
  • Poor memory
  • Lowered immunity
  • Increased stress levels
  • Irritability

However, it isn’t only the physical effects of sleep deprivation that are at play here. The mental health effects of living with a snorer can be just as problematic, if not more so!

The Mental Health Effects of Living With a Snorer

Living with someone who snores can be a difficult experience that can take an emotional toll on everyone involved. The constant noise and disruption of sleep can lead to frustration, fatigue, and stress, manifesting in other areas such as work, relationships, or mental health. 

It's important for those living with a snorer to have an outlet for their frustrations – talking about it with family and friends who understand can help greatly. Joining local support groups or connecting online with others going through the same experience can provide additional emotional relief and resources.

Finally, it is important to remember that it isn’t easy for the snorer either, so be understanding and compassionate towards them. Try to alleviate some of the tension by communicating and working together to find a solution. 

How To Stop Someone From Snoring: What Your Partner Can Do

If you're the person snoring, there are several steps you can take to reduce the condition.

Avoid alcohol before bedtime: Alcohol may relax the throat muscles too much. Avoid drinking before bed, which can lead to more intense episodes for people who snore.

Stay hydrated: Drinking plenty of water throughout the day can help reduce snoring by keeping your airways well-hydrated.

Use an anti-snoring pillow: These specially designed pillows keep the head and neck slightly elevated to make breathing easier during sleep.

Quit smoking: Smoking is known to irritate the lining of the nose, throat, and lungs, leading to increased snoring. So if you're a smoker, consider quitting!

Exercise regularly: Exercising can help you lose weight (which can reduce snoring) and improve your overall fitness and well-being. Aim for at least 30 minutes of exercise every day.

Positioning: Sleeping on the back is one of the most common causes of snoring, so encourage your partner to sleep on their side instead. When you sleep on your back, your tongue or throat muscles relax and collapse, making it difficult to breathe properly during sleep.

Elevate the head of the bed slightly: This can help to keep the airways open while sleeping, reducing the likelihood of snoring due to collapsed tissues in the throat.

Medical treatments: If lifestyle changes and home remedies are unsuccessful, medical treatments may be able to provide relief. These include nasal and throat sprays, CPAP machines, dental appliances, or surgery.

How to Cope With a Snorer: Introducing Pzizz

Although individuals can reduce their snoring problem through various means, it can be beneficial for their partner to use a sleep app to help them relax and get to sleep. The Pzizz soundscapes use meditative and relaxing sounds that can calm the mind.

Our app is a revolutionary sleep system designed to help create the perfect sleeping environment. With Pzizz, you get your mix of music, sound effects, and voiceovers specifically tailored to your needs. Not only do these dreamscapes mask snoring sounds if you use quality earphones, but they also help to reduce stress, ease anxiety and promote better quality sleep.

So, if you're looking for a simple, effective, and natural way to stop snoring, try Pzizz. With our advanced technology, we guarantee to help you get the restful night's sleep that you deserve. Give it a try today via the App Store or Google Play.

8 Additional Tips for Sleeping Next to a Snorer

1. Earplugs

Possibly the easiest solution is to get a pair of earplugs. Earplugs will drown out the sound of snoring and help you to get a good night's sleep.

There is a wide selection of earplugs available to suit your individual needs. For example, soft foam earplugs are great for blocking out sound, or if you prefer a more natural option, there are wax earplugs that can be molded to the shape of your ear. You can even look into specialist silicone earplugs traditionally designed for working in noisy environments.

2. Noise-Canceling Headphones

You can now get headphones with active noise-canceling technology. This allows you to listen to your favorite tunes or podcasts without snoring intruding on your sleep. For double the effectiveness, you could combine the noise-canceling headphones with our Pzizz app to create the ultimate sleep environment.

Pzizz is available now via the App Store or through Google Play

3. Go To Bed First

It may seem like a small thing, but going to bed before your partner can be an easy solution. This method of coping is particularly useful for those who have a deep sleep and don't wake in the night or from close movements, such as their partner entering the bed space. By going to bed first, you can have time alone to relax and fall asleep without disturbance.

This method may be ineffective for light sleepers or those who wake at night. Some couples may also find this cuts out some intimacy from their relationship.

Going to bed first might be best used as a stop-gap before your partner can take action to alleviate their snoring or seek medical advice.

4. Change How You Think About The Noise

If you are skilled at mindfulness, you can always try to change your attitude toward the noise. Instead of focusing on how distracting it is, focus on the fact that it means your partner is there with you and that you are safe and secure.

This shift in perspective can help to create a more calming effect, allowing for easier sleep. Additionally, if your partner's snoring is causing them distress or health problems, working together to find a solution could help strengthen your relationship and bring you closer.

5. Focus on Something Else

If you can’t get a good night’s sleep because of your partner’s snoring, it might help focus your attention on something else. This could be reading a book or trying relaxation techniques such as meditation or deep breathing. These are great tools for calming your mind and helping you to drift off. 

Any activity that lets you take your mind off the noise and drift into slumber is worth trying.

6. Natural Sleep Aids

There are many natural sleep aids available to help you get a good night's rest. Herbal teas, such as chamomile, lavender, and valerian root, can all help promote relaxation before bedtime. You could also try taking a warm bath or shower, which helps relax your muscles and promote better sleep.

Finally, you could try essential oils such as lavender or eucalyptus, which are thought to help reduce stress and tension. Just make sure to choose a scent that is comforting for you instead of something too intense or overwhelming.

While they won't block out the noise or stop a person snoring, these natural sleep aids can be excellent supplements for helping you get a good night's sleep.

7. Sleep Aids

If you're happy for your sleep aid not to be natural, there are over-the-counter medications that can help you sleep. The most common are benzodiazepines, antihistamines, and melatonin supplements. These medications can help block out noise and help you sleep faster. However, it's important to note that these should only be taken as directed by your doctor or healthcare provider.

8. Move to Another Room

As a last resort, you could consider moving into another room if your partner’s snoring is too loud or intrusive. This could be a spare bedroom or another sleeping area in the house. Not only will this help to give you peace, but it can also be beneficial for you and your partner if their snoring is causing them any health problems.

However, this is a drastic step and could cause complications in your relationship. Try exploring the other tips first and discussing the issue with your partner before moving out of your shared bedroom.


At the end of the day, if you're wondering how to cope when someone’s snoring, it's important to remember that there are plenty of options. Whether at-home solutions such as earphones/apps and essential oils or over-the-counter medications and sleep aids, you can find an approach that works for you. 

The Pzizz app is created with scientific principles such as psychoacoustics in mind. As such, it can send you into a deeper and longer sleep, with our Soundscapes being perfect for distracting the mind from other external stimuli. Check us out today via the App Store or Google Play.


What can I do if someone in my house is snoring?

If the person's snoring is disruptive to your sleep, there are several things you can do. For example, try using earplugs or noise-canceling headphones to muffle the sound alongside white noise for snoring. You may want to use these with a sleep app like Pzizz, which can also track your sleep quality.

Does another person's snoring affect my health?

Being kept awake by snoring can significantly affect your physical and mental well-being. In addition to disrupting your sleep, snoring can lead to fatigue, difficulty concentrating, increased irritability, and other long-term health issues.

Can I not just wake my snoring partner?

It is best not to disrupt your snoring partner's natural sleep cycle. It might prevent them from getting back into a deeper level of restful sleep and interfere with their body's ability to produce melatonin.