How to Sleep with a Snoring Partner: A Guide to Peaceful Nights

Snoring can be a significant challenge in a relationship, impacting not just the quality of sleep for both partners but also their overall well-being. If you're struggling with how to cope with a snoring partner, you're not alone. In this article, we explore practical tips and strategies to help you and your partner enjoy a restful, snore-free night. 

Understanding Snoring 

Before diving into solutions, it's important to understand what causes snoring. Snoring occurs when the flow of air through the mouth and nose is partially obstructed during sleep. This can be due to various factors, including allergies, obesity, the anatomy of one's mouth, or alcohol consumption. Sometimes, it can also indicate a more serious condition like sleep apnea. Consulting a healthcare professional, such as those listed on Health Navigator NZ, can help identify the underlying cause of snoring. 

Strategies for the Non-Snoring Partner 

  1. Use Earplugs or White Noise: Earplugs can be a simple yet effective way to block out snoring sounds. Alternatively, a white noise machine or apps can help mask the sound of snoring, making it less disruptive. 

  2. Alter Your Sleep Position: Encourage your partner to sleep on their side. This can help reduce snoring by preventing the tongue from falling back into the throat. Special pillows and body positioners are available in New Zealand, such as those recommended by Sleep Health Foundation NZ, and can facilitate this sleeping position. 

  3. Establish a Bedtime Routine: Going to bed at the same time can sometimes help you fall asleep before your partner starts snoring. Also, engaging in relaxing activities before bed, like reading or meditation, can improve your ability to fall asleep quickly.

Helping Your Partner Reduce Snoring 

  1. Encourage Lifestyle Changes: Weight loss, reducing alcohol consumption before bed, and regular exercise can significantly reduce snoring. Resources like the Ministry of Health NZ offer guidelines on healthy living that can be beneficial. 

  2. Seek Medical Advice: If your partner's snoring is severe, it might be a sign of sleep apnea. Encourage them to visit a healthcare provider. In New Zealand, the Asthma and Respiratory Foundation NZ provides resources and support for those suffering from sleep-related breathing disorders. 

  3. Use Snoring Aids: There are various over-the-counter snoring aids available, such as MADs (mouth guards) or nasal dilators. While effectiveness varies, they may provide relief for some people. 

Consider Professional Help 

If snoring continues to be a problem, professional help may be necessary. A sleep specialist can offer solutions like Continuous Positive Airway Pressure (CPAP) machines or recommend surgical options for severe cases. New Zealand has several accredited sleep specialists and clinics that can offer personalised advice and treatment options. 


Living with a snoring partner can be challenging, but with the right approach, it's possible to find a solution that works for both of you. Open communication, a willingness to try different strategies, and seeking professional help when needed can make a significant difference. By taking steps to address the issue, you and your partner can look forward to peaceful nights and energised mornings. 

Remember, every couple is different, so what works for one may not work for another. It's important to be patient and supportive as you navigate this journey together. 

Snorblok offers a range of stop-snoring devices, including mouth guards (MADs), and nasal dilators, which have proven effective for many customers.