how to stop snoring

You tuck yourself in between freshly washed sheets, find that perfect position, pull down your eye mask, and start to drift off to the land of nod. It’s a blissful feeling. You feel your troubles and worries melting away as you gently fall to sleep. Then you hear it. It sounds like large pieces of gravel being thrown around in a cement churner. The continuous, repetitive, and hella annoying sound of your partner snoring is back. It wakes you from your doze. You can’t ignore the sound. What’s more, it could be affecting more than your 40 winks. How’s a gal to deal? If you learn how to stop snoring — or at least reduce it — both you and your partner will sleep more soundly.

Women who sleep next to snorers are three times more likely to report cases of insomnia, according to The Married Couples Sleep Study. Researchers also found a strong link between partners who snore and low levels of satisfaction in the marriage. Yes, that means bae’s noisy nighttime problem could be destroying your relationship, one irritating sound at a time. So, how can you put a stop to it?

Encourage Them to Make Healthy Changes

You shouldn’t ignore that snore! Snoring could be a sign of underlying health problems. Previous research into the area has suggested this sleep condition could indicate some serious future health risks. While there’s no need to panic, you may want to talk to your partner and encourage them to get checked out. A quick trip to the doctor could be just the thing to set your mind at rest.

Additionally, there are some health changes your partner could make that may lessen the snoring or (fingers crossed!) stop it altogether. The NHS suggests quitting or cutting down on smoking and not drinking alcohol before bed. It can’t hurt to ask your partner to make these simple lifestyle changes.

pouring wine from a bottle

Ask Them to Sleep on Their Side

You may have heard rumors that people’s sleep position affects their snoring, but surely that can’t be the case, right? Well, the jury’s out on this one. While there’s no solid research in the area, many seem to believe when people sleep on their side, the snoring stops.

The theory says a person’s ability to breathe is directly affected by the position in which they happen to sleep. On their back, their tongue and the soft palate of their throat touch. That blockage causes the continuous vibrations that contribute to snoring. Asking your partner to switch things up and sleep on their back could prevent this from happening.

Improve Their Sleep Routine

Of course, snoring is a sign of poor sleep. You don’t need to be a doctor to know that. With that in mind, helping your partner create a healthy sleep routine could be the answer. Experts believe being overtired and generally getting less sleep than needed leads to snoring in the long-term. You likely know your partner’s sleep habits better than anybody else, and so this is an area in which you can help.

Work together to establish a regular “bedtime” when you both start to wind down. Making a routine (and sticking to it) could be the way to ensure your partner gets the rest they need. For example, you could turn household gadgets off at 10:00 p.m. each night and start to get ready to wind down. These small habits could mean better sleep each night.

falling asleep

Invest in Anti-Snoring Devices

In the quest to get a good night’s sleep, you’re not alone. Luckily, there are many devices out there that could help your partner quit snoring once and for all. Here are some examples you may want to try.


One of the most popular types of anti-snoring devices out there must be the mouthpiece. Brands such as VitalSleep and SnoreRx stock mouth guards that could help diminish snoring or even stop it completely. These devices are supposed to hold the jaw in a certain position that keeps the airways open. Nice.


You can also get over-the-counter anti-snoring sprays such as Nytol Snoring Spray or Snore Zip. Your partner just needs to spray these formulas into their mouth before they hit the hay. The idea is these should relax the throat and stop the airways from closing. Reviews are mixed, but it may be worth a try!


Okay… earplugs aren’t exactly anti-snoring devices. If you can’t get your partner to stop snoring, it could be worth investing in some. Don’t make the mistake of getting foam plugs as they won’t block out the sound. Instead, you should try gel or wax earplugs, which will mold to the shape of your inner ear and help you get some rest.

Never underestimate the impact a good night’s sleep has on you. When you’re not getting the rest you need, you’re not yourself. You can’t just ignore the problem. Take action and do something about your partner’s snoring so you both can catch some much needed ZZZs.

couple laying in bed