Snoring is a common problem, but it can unfortunately lead to sleepless nights for the person a snorer shares a room with. A snorer may not even realize that they snore. Sleep is a vital part of your overall health and wellbeing, so thankfully, there are several things you can do to get a better night’s sleep if your partner is a snorer.

Get a Larger Bed

If your bed is smaller and puts you closer to the snorer, this can amplify the noise. Getting a larger bed with more room to spread out may be more comfortable. If your bedroom has enough space, try a full- or Queen-size bed – this will give you and your partner ample room to rest. Try finding fabrics for your bed that muffle noise as well, such as cotton or linen; a plush comforter, blankets, and pillows can work together to not only cradle you to sleep, but quiet potential snoring. These materials are breathable and can help reduce nighttime sweats that may cause discomfort as well.

Roll the Snorer Over

If someone is sleeping on their back, the base of their tongue collapses against the back wall of their throat, which often causes them to start snoring. Try rolling them over on their side and placing a pillow against their back to keep them from rolling over again. You may also want to invest in body pillows that provide structural support to your back and between your legs. This can make sleeping on your side more comfortable, open airways, and potentially keep snoring at bay.

Get New Pillows

Sometimes allergies from the seasons or indoor dust can lead to snoring. Keep your partner’s nasal passages clear by dusting on a regular basis and changing and washing your pillows every six months. In addition, using a larger pillow will help elevate a snorer’s head and keep their airways open to reduce snoring. Finding a proper pillow might be beneficial as well – memory foam pillows with adequate support are easier on your neck than the average pillow, and could help alleviate snoring as well as neck aches.

Seek Treatment From an ENT Doctor

Snoring is most often just a nuisance, but it can sometimes be a sign of a more serious health problem. Some snorers also have sleep apnea, which is a medical condition that causes pauses in breathing while they are asleep. Visiting a certified ENT doctor is the only way to determine if the snoring is caused by an underlying issue. An ENT specialist will ask you questions about your overall sleep quality, and may prescribe a sleep study to help get to the root of the problem. By finding out if snoring is caused by an underlying issue, you can work to solve it and ensure a better night’s sleep.

Avoid Late Meals and Drinks

Drinking alcohol or eating a full meal too late at night can cause snoring to become worse. Alcohol and a full stomach cause your throat muscles to relax more, which can lead to snoring. In addition, your partner should avoid sleeping pills and muscle relaxers because they have a similar effect. Try to cut off eating and drinking a few hours before bed, and limit late snacking and liquid intake if you wake up in the middle of the night. This can both help with snoring and metabolic problems.

Wear Earplugs

This is probably the most inexpensive and effective way to drown out snoring. If no amount of tricks help stop your partner from snoring, pick up some earplugs to help ensure you don’t hear it. Keep in mind that not all earplugs are created equal. Try to find some that fit your ears comfortably, won’t fall out, and block out sufficient noise. Foam and noise-canceling earplugs are available online or at your local pharmacy or store, and can be picked up for cheap.

White Noise

Purchase a noise machine or find a white noise app on your smartphone to help muffle the snoring and lull you to sleep. Some noise machines and white noise apps include a variety of ambient noises to choose from, such as nature sounds, aforementioned white noise, and even ASMR. Finding a noise that relaxes you and blocks out snoring can be beneficial to both you and your partner’s sleep hygiene. Some apps include a timer for sleep noises as well, so you won’t have to worry about turning it off in the middle of the night or the following morning.

Have the Snorer Shower Before Bed

A warm shower can help open up nasal passages and help snorers breathe a bit more easily. If they don’t want to shower, a hot bath or steam from a boiling cup of water can provide the same results. You may want to look into using essential oils or shower steamers to help open up nasal passages as well; eucalyptus and lavender both help with respiration and can help encourage relaxation.

Snoring can be quite a nuisance, but these helpful tips and tricks can help you reduce the noise or eliminate it altogether. Working with your partner, rather than becoming passive aggressive, can help you work as a team rather than fighting each other on the issue. Whatever ends up working for you, stick to it and get your refreshing sleep back.