Have you ever tried to fall asleep, only to be serenaded by the loudest snoring on earth? It’s like your bedmate’s decided to audition for a role in the “Snoring Olympics.”
Instead of getting mad, let’s laugh it off and find some simple tricks to reclaim your sleep. After all, sleep shouldn’t feel like a battle against a nighttime roar:
Best Tips on How to Sleep When Someone Is Snoring?
Let’s take a look at the best ways to sleep when someone's bedside you is snoring:
1. Use Earplugs
Earplugs are a quick fix if you’re trying to sleep near someone who snores. They come in foam, silicone, or wax materials, and they work by dampening or blocking out sounds.
Foam earplugs are soft and expand to fit your ear, while silicone or wax earplug mold to the shape of your ear canal, creating a snug seal. Look for earplugs that are comfortable for long-term use, especially if you tend to move a lot during sleep.
They won’t block out noise completely, but they can significantly reduce the volume of snoring.
2. Play White Noise
White noise machines or apps create a steady, calming sound that helps mask disruptive noises like snoring. The constant hum of white noise helps drown out the sound variations of snoring, making it less noticeable.
You can also use nature sounds, rain sounds, or even a simple fan to create a noise barrier. Many people find that these sounds are relaxing, and they can help you fall asleep faster and stay asleep longer by smoothing out the noise in the environment.
3. Sleep in a Different Room
If possible, moving to another room can give you the peace and quiet you need for a good night’s sleep. Sometimes, the only way to escape loud snoring is to create physical distance between you and the noise.
Having a designated space to retreat to when snoring gets unbearable can help you avoid interrupted sleep. Even if it’s not a permanent solution, sleeping in a different room a few nights a week can give you the rest you need.
4. Wear Noise-Canceling Headphones
Noise-canceling headphones utilize advanced technology to block out background noise. They are engineered to counteract sound waves, significantly reducing the volume of snoring and other disturbances around you. You can enhance their effectiveness by pairing them with soothing music, white noise, or sleep meditation apps, creating a serene environment for your mind.
While some people may find sleeping with headphones uncomfortable, there are sleep-specific models that are slim and designed for side sleepers.
5. Change Your Sleeping Position
Sometimes your sleeping position can influence how well you sleep when someone is snoring. If you sleep on your back, you may hear the snoring more clearly because both ears are exposed. Try turning on your side or stomach to muffle the noise with your pillow.
You can also use a body pillow for added support. If your partner is the one snoring, you can gently encourage them to change their position too, as snoring often gets worse when lying flat on the back.
6. Use a White Noise Machine
A dedicated white noise machine can be a great investment if you are looking for the best ways to sleep when someone is snoring. These machines offer a variety of sound options, from gentle rain to ocean waves, that create a consistent sound environment.
Unlike phone apps, white noise machines don’t have the distraction of notifications, and many models are designed to run all night without overheating. The steady hum helps blend in with the snoring sounds, making them less noticeable.
7. Turn on a Fan
A fan serves two purposes: it cools the room and creates a low-level background noise that can help drown out snoring. The gentle whirring of the fan works similarly to white noise, masking other sounds that might disturb your sleep.
Plus, a fan keeps the air circulating, which can make the bedroom more comfortable and help you relax. If you don’t have a fan, you can try an air purifier or any other appliance that produces a soft, constant sound.
8. Use Nasal Strips on the Snorer
If your partner is the one snoring, ask them to try nasal strips. These small adhesive strips help open up the nasal passages, making it easier to breathe through the nose and reducing the chances of snoring.
They work by lifting the skin on the nose slightly, which allows for better airflow and can prevent the snoring sounds caused by blocked or narrowed airways. They’re easy to use and available at most drugstores, and while they don’t work for everyone, they’re a simple remedy worth trying.
9. Practice Deep Breathing Exercises
If snoring is making it hard for you to relax, practicing deep breathing exercises can help calm your mind and body. Focusing on your breath allows you to shift your attention away from snoring and focus on something more peaceful.
Try breathing slowly in through your nose and out through your mouth, counting to four with each breath. This method not only helps distract you from the noise but also lowers your heart rate and encourages relaxation, making it easier to fall asleep despite the disruption.
10. Try Soundproofing the Room
If you live with a chronic snorer, soundproofing your bedroom could be a long-term solution. This could involve adding heavy curtains, carpets, or soundproofing foam to absorb sound. You can also invest in thick door seals or window treatments to block external noise.
While soundproofing can be a more costly option, it’s highly effective for reducing noise levels in your bedroom and ensuring you sleep peacefully, even if someone nearby is snoring.
Can Sleeping With a Snorer Affect Your Health?
Yes, sleeping with a snorer can affect your health in several ways. While it may seem like just an annoyance, consistent exposure to loud snoring can lead to disrupted sleep, which overtime can negatively impact your physical and mental well-being. Here’s how:
1. Sleep Deprivation
Constantly being woken up or having trouble falling asleep due to snoring can cause sleep deprivation. Overtime, this lack of quality sleep can lead to daytime fatigue, difficulty concentrating, irritability, and a weakened immune system.
2. Increased Stress Levels
The frustration of trying to sleep next to a snorer can increase your stress and anxiety levels. This heightened stress can make it even harder to fall asleep and create a cycle of restlessness that can harm your emotional and mental health.
3. Relationship Strain
Sleeping problems caused by snoring can lead to tension in relationships. Couples may experience more arguments, and one partner may end up sleeping in a different room, which can affect intimacy and closeness.
4. Impaired Cognitive Function
Lack of sleep can affect your brain’s ability to function at its best. It can impair memory, decision-making, and problem-solving skills. Over time, chronic sleep disruption can even increase the risk of more serious cognitive issues.
5. Increased Risk Of Health Problems
Poor sleep quality has been linked to a variety of health problems, including high blood pressure, heart disease, obesity, and diabetes. Long-term sleep deprivation weakens the body and makes it harder to recover from illness or manage chronic conditions.
Final Recap
When snoring turns your peaceful night into a comedy show, remember you don’t have to endure it forever.
Try a few of these tips, and if you’re still tossing and turning, consider the Nightly app. With its personalized features and diverse selection of white noise options, it might just transform your snoring symphony into a soothing lullaby.
The app uses AI-generated technology back by neuroscience research to create the ideal monaural beats, helping you fall asleep faster and improve sleep quality, so you wake up feeling more energized the next day.