It's 1 AM, they fell asleep in five minutes and now the snoring has started. You've nudged them twice, it stopped for a minute and then came back. Most people who sleep next to a snorer know this part well.
There's no single fix. What works is usually two or three small things together, some for you and some for them. This guide goes through them, starting with the ones that cost nothing.
Go to sleep before they do
It sounds too simple, but a lot of people swear by it. Snoring is hardest to sleep through when you're still trying to fall asleep. Once you're in a deeper sleep, the same noise wakes you up a lot less.
So if you can, be in bed and asleep 20 or 30 minutes before them. Agree on it, so they read in the living room or finish their show and come in quietly. It's free, and on a good night it's enough on its own.
Earplugs, and what to do if you hate them
Earplugs are the first thing most people try. There are two main kinds.
Foam earplugs get rolled thin, pushed into the ear and they expand to fill it. They block the most noise, but some people can't stand the feeling of something inside their ear all night, and they can fall out if you sleep on your side.
Silicone putty earplugs get pressed over the opening of the ear instead of going in. They're easier to wear for people who hate foam ones, and they stay put better on a pillow.
If neither works for you, a pair of sleep headphones with a soft band is another option. They're thin enough to lie on.
Cover the noise with a steady sound
Snoring is hard to ignore because it starts and stops. Your brain keeps waiting for the next one. A steady sound in the room fills those gaps, so each snore stands out less.
A fan does this well and it's something most people already own. A white noise machine or a white noise app on your phone does the same thing. Put it on your side of the bed, not theirs.
Get them off their back
A lot of people snore more when they sleep on their back, and some only snore on their back. If you notice the snoring gets louder when they roll over and quieter when they're on their side, this one is for you.
There are a few ways to keep someone on their side:
A pillow behind their back. A firm pillow or a rolled blanket along their back makes it harder to roll over.
A knee pillow. Side sleeping is more comfortable with something between the knees, so they're less likely to roll back. Our Knee Pillow is memory foam that dips in the middle for the knees, and an elastic band goes over one leg so it stays put through the night. The rest of a side sleeping setup is in our side sleeper guide.
A pillow that turns their head. If they still end up on their back, the next section is about a pillow made for that.
A pillow that turns their head when they snore
Our Snore Pillow Pad is a pad that goes under the pillow, with a small control box by the bed. When they snore, air fills one side of the pad and that side of the pillow lifts, so their head turns. Then the air lets out and the pillow settles flat again.
The control box sits on a cable next to the bed and has a display and touch buttons. It runs on USB power, so it plugs into any USB charger (the charger isn't in the box).
It comes two ways:
Pad only. The air pad and the control box. You slide the pad under a pillow they already have.
Pillow + pad set. The same pad and box plus an oval pillow with a hollow for the head, made to sit on the pad.
The pad is about 500 g and the set is about 700 g. Shipping is free and there are 30 day returns. It goes on the snorer's side of the bed, so it's their pillow that moves.
You can see all our pillows together on the pillows page.
Separate blankets
This one doesn't fix the snoring, but it helps with the rest of the night. If you share one big blanket, every time they roll over or pull it you wake up a little, and then you hear the snoring again.
Two separate blankets on the same bed is normal in a lot of countries. You each get your own, nobody steals it and you get woken up less.
Talk about it during the day
Bringing it up at 3 AM when you're angry and tired doesn't go well. Most people don't know how loud they are, and some don't believe it.
Pick a normal moment during the day. A short voice recording from your phone on a bad night helps a lot, because they can hear it for themselves. Then go through the list above together and pick two things to try for a week.
Sleeping in another room
Some couples sleep in separate rooms on work nights and together on weekends. Some only do it on the bad nights. If you've tried the rest and you're still awake every night, it's a fair option and it doesn't have to mean anything about the relationship.
If you do this, keep the time before bed together, then one of you goes to the other room once it's lights out.
What to try first
If you're starting tonight, do these:
- Go to bed 20 to 30 minutes before them.
- Wear earplugs, foam or putty, whichever you can stand.
- Turn on a fan or white noise on your side.
If they mostly snore on their back, add something to keep them on their side or a pillow that turns their head. If it's been months and nothing helps, try sleeping apart on the worst nights for 2 weeks and see how you both feel during the day.