Sleeping next to a snorer: noise, earplugs and steady sound
Snoring is very common and the NHS says it is not usually caused by anything serious, but it can wreck the sleep of the person lying next to it. This page covers what the NHS says causes snoring, the practical things a listener can do tonight (earplugs, a steady sound, going to bed first, sleeping apart) and the signs that mean the snorer should see a GP. It is general information, based on NHS advice.
Try it tonight
▶ Play brown noise (60 min timer)
▶ Play pink noise (60 min timer)
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Why people snore
The NHS explains that snoring happens when parts of the body such as the tongue, mouth, throat or the airways in the nose vibrate as you breathe. Those parts relax and narrow during sleep. Snoring is more likely if a person is overweight, smokes, drinks too much alcohol or sleeps on their back. Sometimes it is caused by a condition such as sleep apnoea, where the airways become temporarily blocked during sleep.
What you can do tonight
- Try earplugs. The NHS itself suggests that a partner could use earplugs if snoring is affecting their sleep. Comfort is the main test: choose a pair that sits comfortably in your ears all night, try them for a few nights, and keep them clean. If your ears hurt or feel blocked, stop and ask a pharmacist or GP.
- Add a steady sound. A snore comes and goes, and it is the sudden changes that tend to jolt you awake. A constant, even sound such as brown or pink noise gives your ears something steady to settle on and can soften irregular noise in the room. Keep the volume low enough to be comfortable, and use the sleep timer if you would rather it did not play all night.
- Go to bed first. Falling asleep before your partner starts snoring is often easier than trying to drop off next to it. Do your wind-down, get into bed, and start the sound while the room is still quiet.
- Treat a separate room as a normal option. Sleeping in different rooms, even just on the bad nights, is a common and sensible choice and does not mean anything is wrong with the relationship. Good sleep helps you both. You can also agree to swap, or to use the spare bed when one of you has a cold.
- Talk about what helps the snorer. The NHS lists simple things that can reduce snoring: losing weight if overweight, sleeping on the side, not smoking, not drinking too much alcohol and avoiding sleeping pills. Raise it kindly and as a shared problem rather than a complaint.
Which sound to try
Brown noise is deep and soft, and many people find it blends into the low rumble of snoring. Pink noise is a little lighter. Both are on this site, free, with no account and working offline. The evidence that sound helps people fall asleep is limited, so treat it as a way to make a noisy room easier to live with, not as a cure for snoring.
When to see a GP
This is general information, not medical advice. The NHS says to see a GP if lifestyle changes are not helping the snoring, if it is having a big impact on you or your partner's life, or if the snorer feels sleepy in the day, their breathing stops and starts during sleep, or they make gasping or choking noises. These can be signs of sleep apnoea, which the NHS says can be serious if it is not treated. The NHS lists other symptoms as waking up a lot, gasping, snorting or choking noises, loud snoring, and daytime tiredness, poor concentration, mood swings or morning headaches. It is hard for the snorer to notice this themselves, so what the person next to them sees can help: the NHS suggests bringing your partner to the appointment to describe the snoring. This page recommends no supplement, drug or product.
Questions
Is snoring usually serious?
The NHS says snoring is very common and is not usually caused by anything serious. It can sometimes be a sign of sleep apnoea, so see a GP if the snorer gasps, chokes, stops breathing for moments or is very sleepy in the day.
Do earplugs help with a snoring partner?
The NHS suggests a partner could use earplugs if snoring affects their sleep. Choose a pair that is comfortable to sleep in, and stop and ask a pharmacist or GP if your ears hurt.
Can brown or pink noise mask snoring?
A steady, even sound can soften irregular noise and make it less startling. The research on sound as a sleep aid is limited, so it may help some people and not others. Keep the volume low and comfortable.
Sources
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