If you’ve ever wondered how to deal with a snoring partner, you’re not alone. Snoring affects millions and can turn restful nights into restless ones for both the snorer and their partner. Many people search for ways to sleep with a partner who snores without sacrificing closeness or comfort. The good news: there are practical, science-backed strategies and tools—like anti snore devices, mouth tape, and nasal strips—that can help you both get the deep, restorative sleep you deserve.
Why Snoring Happens and Why It Matters
Snoring is the sound made when air flows past relaxed tissues in the throat, causing them to vibrate as you breathe during sleep. It’s common, especially as people age or gain weight, but it can also be a sign of underlying health issues like sleep apnea. While occasional snoring may not be a cause for concern, chronic snoring can disrupt your sleep, affect your mood, and even put a strain on your relationship.
Strategies for How to Sleep with a Partner Who Snores
Living with a snoring partner doesn’t mean you have to give up on a good night’s sleep. Here are some of the most effective, science-backed ways to manage the situation and improve sleep for both of you.
Open Communication Is Key
Talking openly and kindly about snoring is the first step. Many people who snore feel embarrassed or defensive, so approach the conversation with care. Let your partner know how snoring affects your sleep and your desire to find a solution together. Focus on teamwork rather than blame.
Try These Practical Solutions
- White Noise and Earplugs: Using white noise machines or earplugs can help mask the sound of snoring, making it easier for you to fall asleep and stay asleep.
- Change Sleep Position: Encouraging your partner to sleep on their side instead of their back can reduce snoring. Some people find that placing a pillow behind their partner’s back or using a special anti-snore pillow helps keep them on their side.
- Lifestyle Adjustments: Simple changes like losing weight, avoiding alcohol before bed, and treating allergies can make a big difference in snoring intensity.
- Nasal Strips and Dilators: Nasal strips open up nasal passages, making it easier to breathe through the nose and reducing snoring for many people1.
- Anti Snore Device: Devices like mandibular advancement splints or mouthguards gently hold the lower jaw forward, keeping the airway open and reducing snoring. Many of these devices are comfortable, easy to use, and available without a prescription.
When to Seek Professional Help
If snoring is loud, persistent, or accompanied by gasping or pauses in breathing, it could be a sign of sleep apnea. In these cases, it’s important to encourage your partner to see a healthcare provider for evaluation and possible treatment, such as a CPAP machine or oral appliance.
How Anti Snore Devices Can Help
Anti snore devices come in many forms, from nasal strips to mouth tape and chin straps. These tools work by addressing the main causes of snoring: blocked nasal passages, relaxed throat muscles, or a jaw that falls back during sleep.
- Nasal Strips: Simple adhesive strips that open nasal passages, making it easier to breathe through the nose.
- Mouth Tape: Bouche mouth tape gently holds the lips closed, encouraging nasal breathing and reducing mouth snoring.
- Chin Straps: Soft straps that keep the mouth closed, encouraging nasal breathing and reducing snoring.
Many users find that anti snore devices significantly improve sleep quality for both the snorer and their partner. They are generally safe, easy to use, and can be found at most pharmacies or online.
The Science Behind Mouth Taping and Nasal Breathing
Mouth taping is a simple, non-invasive method that encourages nasal breathing during sleep. By gently keeping the mouth closed, mouth tape helps ensure that air flows through the nose, which filters, warms, and humidifies incoming air. This can reduce snoring, improve oxygen intake, and even support better facial muscle tone and jawline definition over time.
Research shows that mouth taping can be especially helpful for people with mild obstructive sleep apnea or those who snore due to mouth breathing. Studies have found that mouth taping reduces snoring and improves sleep quality in many individuals. For those interested in trying mouth taping, it’s important to use hypoallergenic, medical-grade tape designed specifically for this purpose, such as Bouche mouth tape.
Bouche: A Science-Backed Approach to Better Sleep
Bouche is a wellness brand focused on improving health through science-backed, non-invasive tools that support better breathing and deeper sleep. The flagship mouth tape is medical-grade, hypoallergenic, and designed for comfort and sensitive skin. It promotes nasal breathing during sleep, helping to reduce snoring, balance hormones, improve cognitive function, and support overall vitality.
Bouche products, including nasal strips, are suitable for a wide range of users, including those who use CPAP machines for sleep apnea. With a commitment to safety, comfort, and scientific validation, Bouche is helping people look, feel, and perform at their best—one night at a time.
Quick Tips for a Quieter Night
Here are some easy-to-remember tips for dealing with a snoring partner:
- Try earplugs or a white noise machine to block out snoring.
- Encourage your partner to sleep on their side.
- Use nasal strips or an anti snore device if snoring persists.
- Talk openly about how snoring affects your sleep and work together to find solutions.
- Seek professional help if snoring is loud, persistent, or accompanied by pauses in breathing.
Final Thoughts
Learning how to deal with a snoring partner is about finding the right mix of practical solutions, open communication, and, when needed, professional help. Whether you try earplugs, white noise, sleep position changes, or an anti snore device, there are many ways to improve sleep for both you and your partner. Mouth taping, like the products offered by Bouche, is a simple, science-backed option that can help reduce snoring and support better sleep and overall health.
Remember, you’re not alone in this challenge. With a little patience and teamwork, you and your partner can enjoy quieter, more restful nights together.
Frequently Asked Questions
Q: How common is snoring among adults?
About 45% of adults snore occasionally, and 25% snore regularly.
Q: Can sleeping on your side really help reduce snoring?
Yes, side sleeping helps keep the airway open and is recommended for people who snore or have mild sleep apnea.
Q: Are anti snore devices safe to use?
Most anti snore devices, like nasal strips and mouth tape, are safe for adults and available over the counter.
Q: Should I be worried if my partner snores every night?
Occasional snoring is common, but nightly loud snoring or snoring with pauses in breathing could be a sign of sleep apnea and should be evaluated by a healthcare provider.
Q: How effective are nasal strips for snoring?
Nasal strips can reduce snoring intensity, especially for people with nasal congestion, but they may not help everyone.
