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Snoring can be a nuisance, especially when it disrupts your precious sleep. Whether it’s your partner, family member, or even a roommate who snores, finding ways to sleep peacefully amidst the loud rumblings can sometimes feel like an impossible task. However, with the right strategies and a little bit of patience, it is indeed possible to catch some quality shut-eye despite the snoring. In this guide, we will explore various techniques and tips on how to sleep when someone is snoring, ensuring that you can wake up refreshed and energized, even if the snores persist. So, if you’re tired of tossing and turning all night, and seek a good night’s sleep, continue reading to discover the secrets to achieving a peaceful slumber, regardless of the snoring around you.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 18,873 times.
If you’ve ever tried to fall asleep when someone was snoring in your room, you know how hard it is to get a good night’s sleep! However, you can deal with this with a few simple tips, such as blocking out the noise with headphones or earplugs. If you still can’t sleep, you can help the other person reduce their snoring at night – they don’t want anyone else to lose sleep because of them anyway! Snorers and their victims always have a solution!
Steps
Prevent snoring
![Image titled Sleep when Someone Is Snoring Step 1](https://www.wikihow.com/images_en/thumb/6/6b/Sleep-when-Someone-Is-Snoring-Step-1-Version-3.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-1-Version-3.jpg)
- There are different types of earplugs made of different materials such as foam, rubber, or plastic. Remember to use according to the instructions on the package to know where to put the earplugs to be effective.
- If you are prone to ear infections, ask your doctor before using earplugs.
- To reduce the risk of ear infections, you should always wash your hands before handling earplugs and regularly clean reusable earplugs. Don’t push the earplugs too deep, make sure you can still hear the fire alarm and carbon monoxide alarm in case of an emergency. [2] XResearch Source
![Image titled Sleep when Someone Is Snoring Step 2](https://www.wikihow.com/images_en/thumb/7/77/Sleep-when-Someone-Is-Snoring-Step-2-Version-4.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-2-Version-4.jpg)
- If you can’t find a source of white noise, look online for videos and audio recordings.
![Image titled Sleep when Someone Is Snoring Step 3](https://www.wikihow.com/images_en/thumb/e/e7/Sleep-when-Someone-Is-Snoring-Step-3-Version-3.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-3-Version-3.jpg)
- Choose music that has a slow, soothing tempo. Fast-paced and loud music, although effective in masking snoring, makes it more difficult to fall asleep.
- If you have an account on a site like Spotify, look to see if there are playlists specifically designed to help you fall asleep.
Coping with sleep disruptions
![Image titled Sleep when Someone Is Snoring Step 4](https://www.wikihow.com/images_en/thumb/e/ea/Sleep-when-Someone-Is-Snoring-Step-4-Version-3.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-4-Version-3.jpg)
- Don’t look at the clock on your phone. Not only will you be impatient when you look at your watch (“Is it 3 in the morning?”), but the bright light from your phone will also wake you up.
- Instead, try closing your eyes, taking a few deep, gentle breaths, bringing the air into your lower abdomen instead of your stomach.
![Image titled Sleep when Someone Is Snoring Step 5](https://www.wikihow.com/images_en/thumb/d/d0/Sleep-when-Someone-Is-Snoring-Step-5-Version-3.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-5-Version-3.jpg)
- This may take a bit of practice to work, so stick with it. It will take some time for you to learn to adapt to snoring.
![Image titled Sleep when Someone Is Snoring Step 6](https://www.wikihow.com/images_en/thumb/d/d0/Sleep-when-Someone-Is-Snoring-Step-6-Version-3.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-6-Version-3.jpg)
Reduce the snoring of roommates
![Image titled Sleep when Someone Is Snoring Step 7](https://www.wikihow.com/images_en/thumb/e/ec/Sleep-when-Someone-Is-Snoring-Step-7-Version-2.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-7-Version-2.jpg)
![Image titled Sleep when Someone Is Snoring Step 8](https://www.wikihow.com/images_en/thumb/f/fe/Sleep-when-Someone-Is-Snoring-Step-8-Version-3.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-8-Version-3.jpg)
- If the other person drinks alcohol before bed, advise them to drink in moderation, such as just one small drink instead of three.
![Image titled Sleep when Someone Is Snoring Step 9](https://www.wikihow.com/images_en/thumb/5/54/Sleep-when-Someone-Is-Snoring-Step-9-Version-3.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-9-Version-3.jpg)
- Nasal patches will not work if the snoring is caused by sleep apnea.
![Image titled Sleep when Someone Is Snoring Step 10](https://www.wikihow.com/images_en/thumb/3/3e/Sleep-when-Someone-Is-Snoring-Step-10-Version-2.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-10-Version-2.jpg)
Get medical help
![Image titled Sleep when Someone Is Snoring Step 11](https://www.wikihow.com/images_en/thumb/2/28/Sleep-when-Someone-Is-Snoring-Step-11-Version-2.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-11-Version-2.jpg)
![Image titled Sleep when Someone Is Snoring Step 12](https://www.wikihow.com/images_en/thumb/b/ba/Sleep-when-Someone-Is-Snoring-Step-12-Version-2.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-12-Version-2.jpg)
- The doctor may recommend nicotine gum or patches to help the other person quit smoking. In addition, your doctor can recommend support groups to help you quit smoking.
![Image titled Sleep when Someone Is Snoring Step 13](https://www.wikihow.com/images_en/thumb/4/4d/Sleep-when-Someone-Is-Snoring-Step-13.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-13.jpg)
- Your doctor may order X-rays or other imaging tests to check for breathing problems.
- It is possible that snorers will be monitored for sleep. This can be done at home and have a roommate report on the sleep problems of the person being monitored, or it can be done in the hospital for a doctor to observe.
![Image titled Sleep when Someone Is Snoring Step 14](https://www.wikihow.com/images_en/thumb/b/ba/Sleep-when-Someone-Is-Snoring-Step-14.jpg/v4-728px-Sleep-when-Someone-Is-Snoring-Step-14.jpg)
Advice
- You can find white noise on YouTube. If you don’t have a fan or other source of white noise, this will also help.
Warning
- Don’t think that snoring is just a minor annoyance. Chronic snoring can have adverse health effects and should be evaluated by a medical professional.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 18,873 times.
If you’ve ever tried to fall asleep when someone was snoring in your room, you know how hard it is to get a good night’s sleep! However, you can deal with this with a few simple tips, such as blocking out the noise with headphones or earplugs. If you still can’t sleep, you can help the other person reduce their snoring at night – they don’t want anyone else to lose sleep because of them anyway! Snorers and their victims always have a solution!
In conclusion, dealing with a snoring partner or roommate can be quite challenging when it comes to getting a good night’s sleep. However, by implementing a variety of strategies, it is possible to find some relief and improve the quality of your sleep. From establishing a consistent sleep routine to creating a peaceful sleep environment, there are various methods that can help minimize the disruption caused by snoring. Additionally, trying out earplugs, white noise machines, or even sleeping in separate rooms temporarily, if feasible, can also provide temporary solutions for a more restful sleep. It is important to remember that open and honest communication with the snorer is vital in addressing the issue sensitively and seeking permanent solutions such as medical interventions or lifestyle changes. Ultimately, by experimenting with different approaches and being patient, one can navigate the challenge of sleeping when someone is snoring and restore peaceful nights of uninterrupted sleep.
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