How to Stop Your Partner Snoring

19 May 20173 min read

Nothing tests a relationship quite like one partner snoring too much; there are few things more stressful as tossing and turning next to a snorer that's sleeping soundly next to you. But, before you move into the spare room, you should try these tips to help your partner stop snoring.

Change their sleeping position to stop snoring

There is a strong correlation between sleeping on your back and snoring. If your partner is sleeping on their back and snoring, try prodding them until they turn over.  Some people even sew tennis balls into the backs of their pyjamas to stop them rolling onto their back in the night.

Wash your linen regularly to prevent allergies causing snoring

A lot of people snore because they suffer from allergies. If your partner has a dust allergy then lying on a pillow or bedding that hasn’t been changed for a while could make things much worse. It’s recommended you wash your bedding at least once a week at a minimum of 60 degrees, so that germs are destroyed and dust mites are killed.  You should try to replace your pillows at least every year. This is so that the dust doesn’t have as much chance to build up.

Wear earplugs so you can't hear the snorer!

This might seem obvious, but many people have never actually tried wearing earplugs. There are lots of different sizes and designs that you can buy so you should be able to find a pair that fits. If you can afford to splash out a bit, there are some earplugs that deal specifically with the frequency of snoring. This means you’re not blocking other noises out, which is helpful if you have children that you need to listen out for.

Avoid alcohol before bedtime

Having a glass or two of wine before bed is how many people choose to relax at the end of the day. However, there’s a very good chance that this could be making snoring worse. Alcohol can cause the muscles at the back of your throat to relax, which can increase the sound of the snore. There is also a similar effect from other relaxants, such as sleeping tablets. Try a chamomile tea instead.

Listening to white noise

White noise is great for blocking out anything else that might be going on around you, including snoring. There are lots of white noise videos available on YouTube for you to choose from. If you want to go for something a little more high-tech, you could buy a white noise machine. These machines adapt to the sounds that are going on around you and provide the exact counter-balance needed. It’s also great if you have noisy neighbours or external noise like a barking dog.

A hot shower before bed to unblock airways

If your partner snores because their sinuses are blocked, then a hot shower might help. It works by unblocking airways, which can reduce the loudness and frequency of snoring.

A negative effect

Snoring can have an incredibly negative effect on many people’s relationships, so it’s always important to try and address the problem when possible. The tips above should help, but it’s worth getting the opinion of a doctor if your partner is still disrupting both their sleep and yours with snoring.

For more advice on getting a better night's sleep, why not check out our top four natural home remedies to help you sleep.