Few things are more frustrating than lying awake while your partner snores beside you. What starts as a minor annoyance can turn into restless nights, leading to exhaustion and irritability. 

Luckily, you're not alone. Snoring affects millions of couples, with 26% of Americans reporting snoring at some point and 11% of Americans  snoring regularly. While occasional snoring is harmless, chronic snoring can disrupt both partners' sleep.

If snoring is affecting your well-being, it’s time to take action. Here are five expert-backed strategies to help reduce snoring and restore a peaceful night’s sleep.

What Is Snoring?

Snoring is a common sleep issue that occurs when airflow is partially blocked during sleep, causing the surrounding tissues to vibrate. This results in the characteristic rattling or harsh breathing sounds. Factors like nasal congestion, sleep position, and muscle relaxation can all contribute. 

While occasional snoring is harmless, chronic snoring—especially when paired with gasping or choking—can disrupt sleep quality and strain both partners. 

Addressing snoring can improve both sleep quality and overall health for both you and your partner.

1. Use Noise-Blocking Tools

If your partner snores, noise-blocking tools can help you sleep more peacefully. High-quality foam earplugs, white noise machines, and noise-canceling headphones are all effective ways to reduce unwanted sounds.

In addition to blocking noise, incorporating calming sounds into your sleep routine can further enhance sleep quality. 

According to recent research, listening to pink noise can help people fall asleep faster and reach deep sleep earlier. A pink noise machine or app can create a more sleep-friendly environment, making it easier to rest despite a snoring partner.

2. Adjust Sleep Positions

The position in which you sleep can significantly impact snoring. Lying on your back causes the tongue and soft palate to collapse toward the throat, narrowing the airway and increasing snoring. 

Experts recommend sleeping on your side instead, which helps keep the airway open and reduces snoring intensity.

Additionally, according to Harvard Medical School, using a 30-degree wedge pillow to elevate your head can further decrease airway obstruction. Studies show that these small adjustments can lead to a significant reduction in snoring duration and intensity.

3. Turn On a Humidifier

Dry air can worsen snoring by irritating the throat and nasal passages. When these tissues lose moisture, they become inflamed and more prone to vibrations that intensify snoring. 

This is especially common during winter months when indoor heating reduces humidity levels, or in arid climates where dry air is constant. 

Using a humidifier adds moisture to the air, which helps keep nasal passages open, soothes the throat, and reduces airway restriction. 

By preventing dryness and inflammation, a humidifier can promote smoother airflow and decrease snoring intensity.

4. Consider a Sleep Divorce

If snoring continues to disrupt your sleep, a sleep divorce may be worth considering. 

Sleeping separately doesn’t mean the end of intimacy or connection. 

In fact, studies show that well-rested individuals communicate better, feel happier, and maintain a stronger emotional bond with their partners. 

And for some, sleeping apart is the only way to get the quality rest they need.

This doesn’t have to be a permanent arrangement—many couples sleep separately only on restless nights or adjust schedules to improve sleep. Prioritizing sleep while maintaining rituals like morning coffee or bedtime chats can strengthen, rather than strain, your relationship.

5. Address the Root Cause

If snoring persists despite lifestyle changes, it may be time for a doctor’s visit. 

Loud, frequent snoring—especially with daytime fatigue or breathing interruptions—can indicate nasal obstructions, respiratory issues, or obstructive sleep apnea (OSA), which is linked to heart disease and high blood pressure. 

A sleep study can assess the severity and determine treatment options. 

Encouraging your partner to seek medical help—and offering to go with them—can make the process easier and lead to better sleep for both of you.

Final Thoughts

Snoring doesn’t have to disrupt your sleep or your relationship. 

By making small adjustments, you can create a more peaceful sleep environment. If snoring persists, talking to a doctor can help uncover any underlying health concerns.

Prioritizing sleep is one of the best things you can do for your overall well-being and relationship, so take the steps needed to ensure that every night is a restful one!