10 Tips for Sleeping with Someone Who Snores

Sharing a bed with someone who snores can turn nights into a frustrating cycle of interrupted sleep and morning fatigue. Whether it’s a light whistle or a full-on nasal symphony, snoring affects millions of couples across the UK. According to the British Snoring & Sleep Apnoea Association, around 15 million people in the UK snore, and nearly half of all adults snore occasionally.

But snoring isn’t just a nighttime annoyance, it can affect relationships, health, and overall sleep quality. This guide covers ten science-backed and practical tips to help make sharing a bed with a snorer more manageable.

1. Understand the Root Cause of Snoring

Before diving into solutions, it’s helpful to understand why someone snores. Snoring occurs when air flows past relaxed tissues in the throat, causing them to vibrate as you breathe.

Contributing factors include:

• Nasal congestion or allergies

• Sleep position (especially back sleeping)

• Obesity

• Alcohol consumption before bed

• Smoking

• Sleep apnoea

Encouraging your partner to consult their GP or a sleep specialist can help identify underlying conditions like obstructive sleep apnoea (OSA), which can have serious health implications if untreated.

2. Use an Anti-Snoring Mouthguard

One of the most effective and affordable solutions is a snoring mouthguard or mandibular advancement device (MAD). These devices reposition the lower jaw to keep airways open.

In the UK, several NHS-recommended and CE-approved models are available over-the-counter. While not suitable for everyone, many users report a dramatic reduction in snoring volume.

3. Encourage Side Sleeping

Back sleeping often worsens snoring because gravity pulls the tongue and soft tissues backward, obstructing the airway. Encourage your partner to sleep on their side using positional aids such as:

• A body pillow

• A tennis ball sewn into the back of a sleep shirt (yes, really)

• Specialised anti-snore pillows

4. Try Nasal Strips or Nasal Dilators

If snoring is related to nasal blockage, nasal strips or internal dilators can help open the nostrils and improve airflow.

These are non-invasive, drug-free, and widely available in the UK. Some high-performance variants are even used by athletes and recommended by biohackers for better sleep.

Read more: Nose Strips for Sleep: Do They Really Work?

5. Maintain a Healthy Sleep Environment

Even if you can't completely eliminate snoring, you can control your reaction to it. A well-designed sleep environment can buffer the impact:

• Use white noise machines to drown out snoring

• Install soundproof curtains or use soft earplugs

• Consider separate duvets to reduce motion disturbance

UK sleep accessory brands like Silentnight, Snoreeze, and Bose Sleepbuds offer solutions designed to help couples sleep more soundly.

6. Limit Alcohol and Heavy Meals Before Bed

Alcohol relaxes the muscles in the throat, increasing the likelihood of snoring. Encourage both of you to avoid drinking within 2–3 hours of bedtime. The same goes for large, heavy meals that can affect breathing and digestion.

Studies show that people who drink alcohol in the evening snore more and wake up more frequently during the night. Reducing alcohol is a simple but impactful change.

7. Address Weight and Lifestyle Factors

Excess body weight, especially around the neck and chest, can compress airways. Research from the NHS shows that even modest weight loss can improve or eliminate snoring in many individuals.

Support your partner in:

• Regular exercise

• Healthy diet

• Smoking cessation

Snoring isn’t a blame game but it is a shared challenge that often improves with healthy lifestyle adjustments.

8. Explore Sleep Divorce (Yes, Really)

Sometimes, love means sleeping apart. A growing number of couples in the UK are opting for a sleep divorce: sleeping in separate rooms to preserve their health and relationship.

This doesn’t signal a relationship failure; rather, it reflects maturity and prioritising wellbeing. If all else fails, separate sleeping arrangements can allow both partners to rest well and reconnect emotionally without sleep deprivation clouding communication.

According to the 2016 study “Two in a Bed: The Influence of Couple Sleeping and Chronotypes on Relationship and Sleep”, co-sleeping with a snoring partner can significantly reduce sleep quality — especially for women, who report more frequent nighttime disturbances from their partner’s snoring, movement, or toilet

9. Communicate Openly and Kindly

Snoring can breed resentment if it’s not discussed. Use “I” statements and talk during the day, not in the middle of a sleep-deprived night. For example:

• "I’ve been really tired lately — I think it’s because I’m waking up from the noise at night. Can we try something new together?"

Avoid blame and focus on collaboration. If communication remains tense, consider a brief session with a sleep coach or couples therapist.

10. Prioritise Your Own Sleep Health

While it's important to be supportive, your sleep matters too. Chronic sleep deprivation can lead to anxiety, reduced immunity, and impaired cognitive function.

Practice good sleep hygiene yourself:

• Go to bed and wake up at consistent times

• Keep your bedroom cool, dark, and quiet

• Avoid screens 1–2 hours before sleep

If you continue to struggle, speak to your GP or a sleep clinic for guidance.

Final Thoughts: Finding Peace When Sharing a Bed with a Snorer

Sleeping next to a snorer can test even the strongest relationships, but it doesn’t have to be a deal-breaker. With practical tools, lifestyle changes, and sometimes a dash of humour, it's possible to find solutions that work for both partners.