The short answer
To sleep with a snoring partner, try to fall asleep first, wear earplugs that fit, and add a steady sound like a fan. Then talk to your partner at a calm time about what they can try, like sleeping on their side. If they gasp or choke in their sleep, they should see a doctor.
It is 1am. You were nearly asleep, and then the snoring started again.
You are far from the only one. According to the Sleep Foundation, "Among people aged 30 to 60 years old, about 44% of males and 28% of females snore regularly."
This guide is for the person lying awake. Here is what you can do tonight, how to bring it up with your partner, and when snoring is worth a doctor's visit.
What can I do tonight?
Start with the things you control. Try one or two at a time and keep what works.
- 1. Fall asleep firstThe Sleep Foundation suggests you "may want to experiment with falling asleep before the person who snores comes to bed."
- 2. Wear earplugs that fitPick a pair you can sleep in, in the right size. A plug that falls out at 2am is no help.
- 3. Add a steady soundA fan or white noise gives the snoring something to hide behind.
- 4. Face awayLie on your side, facing away from your partner, with the ear that faces them on the pillow.
- 5. Keep a backup planHave a spare bed or sofa ready for the worst nights, so you are not lying awake deciding.
Facing away works best with earplugs that are made for the pillow. Our guide to earplugs for side sleepers shows what to look for.
Do earplugs work for snoring?
They help, but they do not make the room silent. The Sleep Foundation says: "Earplugs are an option that can potentially block out the sound of someone snoring." The NIDCD adds: "Hearing protectors don't block all sound."
There is also research on couples. In a 2006 two-month trial, couples affected by snoring used custom-molded earplugs. The authors concluded: "For selected couples, ear plugs represent an effective short-term treatment for some of the social effects of disruptive snoring, as determined by the SOS, SBPS and ESS questionnaires." (abstract on PubMed)
Note the limits: selected couples, short term, and custom plugs, not store-bought ones. Earplugs change what you hear. They do nothing about the snoring itself.
For what to look for in a pair, read earplugs for a snoring partner.
Is white noise better than earplugs?
They do different jobs, and you can use both. The Sleep Foundation says: "White noise can mask the sound of snoring." A steady sound makes sudden snores stand out less.
One 2026 sleep lab study compared pink noise and earplugs against played-in nighttime noise. The researchers wrote: "In contrast to PN, earplugs proved efficacious in mitigating the effects of EN on sleep." PN is pink noise and EN is environmental noise. It was a small study of 25 healthy adults, with recorded noise, not a partner snoring. You can read the abstract on PubMed.
For more on sound machines, see pink noise vs white noise for sleep.
How do I talk to my partner about snoring?
Pick your moment. The Sleep Foundation's advice: "Choose a calm time to have the discussion instead of a frustrated moment after a bad night's sleep."
Make it about sleep, not blame. Then share a few simple things they can try. The Mayo Clinic lists home steps including:
- Sleep on their sideMayo Clinic's first tip is short: "Sleep on your side."
- Skip the late drink"Avoid drinking alcoholic beverages at least two hours before bedtime."
- Clear the nose"Treat nasal congestion or obstruction."
Our guide on how to stop snoring is written for them, so you can simply send them the link.
When is snoring a sign of something more?
Sometimes it is. The American Academy of Sleep Medicine says sleep apnea is a "common and serious sleep disorder affecting nearly 30 million adults in the U.S." It says symptoms "include loud snoring, choking, or gasping for air during sleep."
Mayo Clinic says snoring with other symptoms "may indicate your snoring is caused by a more serious condition, such as obstructive sleep apnea." If your partner gasps or chokes in their sleep, they should see a doctor. Earplugs are not a reason to ignore those signs.
Is it OK to sleep in separate rooms?
Yes, if it helps you both sleep. The Sleep Foundation notes that "a person may want to move to a separate room from the snoring partner at bedtime." It even has a name: a sleep divorce.
It does not have to be all or nothing. You can share a bed at the start of the night and move only when the snoring starts.
If you need to hear a baby, an alarm or someone who may need you at night, check you can still hear them with your earplugs in.
Questions people ask
How do you sleep next to someone who snores?
Try to fall asleep first, wear earplugs that fit, and add a steady sound like a fan. Lying on your side, facing away, can help too. If nothing works, a spare room on bad nights is fine.
Do earplugs block snoring completely?
No. The NIDCD says "Hearing protectors don't block all sound." Earplugs turn snoring down so it is easier to sleep through. They do not make the room silent.
Should my partner see a doctor about snoring?
If they gasp or choke in their sleep, yes. The American Academy of Sleep Medicine lists loud snoring, choking and gasping for air during sleep as symptoms of sleep apnea.
Is white noise or earplugs better for snoring?
They do different jobs. White noise makes sudden snores stand out less. Earplugs turn all sound down. You can use both. Start with whichever you find more comfortable.
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