How to Sleep Next to Someone Who Snores

Sharing a bed with a snorer can mean night after night of broken sleep, and plenty of tension in the morning. The good news is there's a lot you can do, from simple bedroom changes to getting the snoring checked properly. This guide covers how to sleep next to someone who snores, and how to keep your own wake-up time on track when you're both sleeping differently.

The short answer: wear well-fitted earplugs or use steady background noise, try to fall asleep before the snorer does, and encourage them to see a GP, because regular loud snoring can be a sign of sleep apnoea. If you wear earplugs, use an alarm you feel rather than hear, such as a vibrating wristband, so you still wake on time.

First: get the snoring checked

Snoring isn't always harmless. The Sleep Health Foundation notes that problem snoring may be an early warning sign of sleep apnoea, and that more than 10% of regular snorers have it to a significant degree (source). It recommends getting help if snoring is bothering you or your household, and suggests the bed partner comes along to the appointment to describe what happens at night.

Healthdirect also has practical advice on reducing snoring, such as avoiding alcohol before bed and sleeping on your side (source).

Getting the snorer checked is the single most useful step, for both of you.

7 ways to sleep next to a snorer

1. Earplugs that actually fit

Foam earplugs block a lot of noise if they're inserted properly: roll them thin, pull your ear up and back, and hold them in place while they expand. Silicone or wax earplugs suit some people better. Comfort matters most, or you'll pull them out in your sleep.

2. Steady background noise

A fan or white noise can mask the peaks of snoring, which are often what wakes you. Keep the volume low and steady.

3. Fall asleep first

If you can, go to bed a little earlier than the snorer so you're already asleep when the snoring starts.

4. Change their position

Many people snore more on their back. A gentle nudge to roll onto their side can help, and some couples agree on this in advance.

5. A bigger bed, or separate blankets

More space means less disturbance from movement as well as noise. Separate blankets help if you're also on different schedules.

6. Separate rooms on bad nights

Some couples keep a spare bed for nights when sleep matters most, such as before an early shift. It's a practical choice, not a sign something's wrong. See couples on different sleep schedules.

7. Keep the bedroom cool, dark and calm

General sleep habits help you fall back asleep faster when you do wake. See ten tips for a good night's sleep from the Sleep Health Foundation.

Earplugs and your alarm

The catch with earplugs is obvious: if they block snoring, they also block your alarm. And turning your alarm up loud enough to get through earplugs wakes the snorer, who may then be the one lying awake.

An alarm you wear solves both problems. A vibrating wristband wakes you through touch, so it works with earplugs in, and it's silent, so your partner keeps sleeping. See how to wake up with earplugs in and how to wake up without waking your partner.

Where the Sovune Nudge fits

We make the Sovune Nudge, a vibrating alarm wristband, so we're not neutral. For partners of snorers:

• Felt, not heard, so it wakes you with earplugs in.
• Silent, so your partner isn't woken.
• Three intensity levels that build over a full minute of vibration.
• Three separate alarms, so you can set a backup.
• Set on the band, with no phone needed in bed.

It comes with a 30-day money-back guarantee.

Quick answers

How do you sleep next to someone who snores? Fitted earplugs or background noise, falling asleep first, and helping the snorer get checked by a GP.

Is snoring a sign of something serious? It can be. Regular loud snoring may be a sign of sleep apnoea, so it's worth seeing a GP.

Can I wear earplugs and still wake up to my alarm? Yes, with an alarm you feel, such as a vibrating wristband.

Is it normal for couples to sleep apart because of snoring? Many do, at least some nights. Good sleep for both of you is what matters.

For every type of silent alarm compared, see our complete guide to vibrating alarms in Australia.

See the Sovune Nudge →