Sleeping next to a snorer is a real problem with real solutions, ranging from simple earplugs to sound machines to helping the snorer reduce their noise at the source. Snoring typically hits between 40 and 60 decibels, roughly the volume of normal conversation, but severe snorers can exceed levels that government agencies consider safe for nighttime environments. That’s enough to fragment your sleep cycle repeatedly, even if you don’t fully wake up each time.
The effects go beyond feeling tired. Research published in Psychoneuroendocrinology found that when one partner sleeps poorly, the other partner shows higher levels of inflammatory markers in their blood, even independent of their own sleep quality. Poor sleep from a snoring partner can also reduce your ability to accurately read emotions and affects your mood the following day. So this isn’t something to just “tough out.” Here’s what actually works.
Block the Sound With Earplugs
Earplugs are the fastest, cheapest fix. Most earplugs reduce noise by 22 to 33 decibels, which is enough to bring moderate snoring (50 to 60 decibels) down to a whisper. Since the average snorer peaks around 52 decibels, a decent pair of earplugs can effectively neutralize the sound.
Material matters for comfort. Foam earplugs offer the highest noise reduction but can feel bulky for side sleepers. Silicone earplugs mold to your ear canal and sit flatter, making them better if you shift positions at night. Wax earplugs conform to the outer ear and work well for people who find in-ear plugs uncomfortable. The key is proper insertion: foam plugs need to be rolled thin, inserted, and held in place while they expand. A loosely inserted earplug can lose half its rated noise reduction.
If you find traditional earplugs uncomfortable, sleep-specific earbuds are another option. Some models pair passive noise reduction (around 24 to 27 decibels) with built-in soothing sounds, giving you both blocking and masking in one device.
Use Sound Masking to Your Advantage
White noise machines work differently from earplugs. Instead of blocking the sound, they layer a consistent background noise over the irregular peaks of snoring. Your brain is wired to react to sudden changes in sound, which is exactly what snoring delivers. A steady hum smooths out those spikes so your brain stops registering them as threats worth waking up for.
Volume matters. You want the machine loud enough to cover the snoring but not so loud it becomes its own problem. Keeping it under 60 decibels and placing it several feet from your head is a reasonable guideline. A fan achieves a similar effect and has the added benefit of air circulation, though it offers less control over volume and tone. Pink noise, which emphasizes lower frequencies, can feel less harsh than pure white noise and still masks snoring effectively.
You can also combine approaches. Wearing earplugs while running a white noise machine creates two layers of defense, which is worth trying if you’re dealing with a particularly loud snorer.
Help the Snorer Roll Off Their Back
If you can reduce the snoring at the source, everyone wins. The single most effective low-effort change is getting the snorer onto their side. Snoring is strongly position-dependent: the airway is more likely to collapse when someone sleeps on their back. Research comparing supine and non-supine sleep found that snoring frequency roughly halved when people moved off their backs, dropping from about 66 snoring events per hour to around 34.
The classic trick of sewing a tennis ball into the back of a pajama top actually has a basis in science. It makes back-sleeping uncomfortable enough that the sleeper rolls to their side without fully waking. Commercially available positional therapy belts and wearable vibrating devices do the same thing more elegantly. These devices detect when the wearer rolls onto their back and deliver a gentle vibration that prompts a position change.
Pillow choice also plays a role. Research on anti-snore pillows found that extending the neck by about 20 degrees, tilting the head slightly back to open the airway, eliminated snoring in test subjects. Wedge pillows that elevate the entire upper body can also help by reducing the gravitational pressure on the throat.
Rearrange Your Sleep Environment
Sometimes the simplest solutions are logistical. If your bed is against a shared wall or in a small room, the snoring reverberates and sounds louder. Moving the bed, adding soft furnishings like curtains or rugs, or even placing a body pillow between you and the snorer can dampen the sound slightly.
Sleeping in a separate room on the worst nights is not a relationship failure. Sleep researchers sometimes call it a “sleep divorce,” but it’s really just practical problem-solving. Many couples rotate: one partner moves to a guest room when the snoring is severe, or they alternate nights. The goal is protecting both people’s sleep, which ultimately protects the relationship itself.
If separate rooms aren’t an option, staggering your bedtimes can help. Falling asleep 20 to 30 minutes before the snorer gives you a head start into deeper sleep stages, where you’re less likely to be disturbed by the onset of snoring.
When Snoring Signals Something Bigger
Not all snoring is harmless. Snoring that includes pauses in breathing, gasping, or choking sounds often points to obstructive sleep apnea, a condition where the airway repeatedly collapses during sleep. Research shows snoring intensity climbs in step with apnea severity. People with severe sleep apnea averaged peak snoring levels above 60 decibels, compared to about 46 decibels in simple snorers without apnea.
A quick screening tool called the STOP-BANG questionnaire can help gauge risk. It flags eight factors: loud snoring (audible through closed doors), daytime tiredness, observed breathing pauses during sleep, high blood pressure, BMI over 30, age over 50, neck circumference over 40 centimeters, and male sex. Each “yes” scores one point. A score of 3 or higher suggests elevated risk for sleep apnea and warrants a sleep study.
If the snorer does have sleep apnea, treatment changes the picture dramatically. Oral appliances that hold the lower jaw slightly forward reduced snoring to the point where it disappeared entirely in about 45% of patients over five years of use in one long-term study. Continuous positive airway pressure machines, while less popular with users, are even more effective at eliminating both snoring and the dangerous breathing pauses.
What to Try First
- Tonight: Grab a pair of foam or silicone earplugs and turn on a fan or white noise app. Go to bed 20 to 30 minutes before the snorer.
- This week: Encourage the snorer to sleep on their side using a positional aid. Try a wedge pillow or one designed to extend the neck slightly.
- This month: If snoring persists and includes gasping or breathing pauses, have the snorer complete a STOP-BANG screening. A score of 3 or more makes a sleep evaluation worthwhile.
- Longer term: If the snorer has sleep apnea, oral appliances or airway pressure therapy can reduce or eliminate snoring entirely, solving the problem for both of you.