Guide · from Tide

Your partner snores: what helps you both sleep

Practical ways for the light sleeper to get some peace, and simple changes the snorer can try.

Snoring is the most common reason couples sleep badly. Start with protecting the light sleeper, then look at what the snorer can change. Loud snoring with pauses in breathing or gasping is worth raising with a GP, because it can be a sign of sleep apnoea.

For the light sleeper

Earplugs that fit. Soft foam or silicone plugs with a high noise rating, sized for your ears.
Masking sound. Brown or pink noise smooths over the peaks of snoring so they're less jarring.
Go to sleep first. It's much easier to stay asleep through snoring than to fall asleep through it.

Soft sleep earplugsLow-profile, comfortable for side sleepers.

Sleep headband headphonesPlay brown noise right at your ears without disturbing them.

For the snorer

Sleep on your side. Snoring is usually worst on the back. A body pillow behind you makes rolling over harder.
Raise the head of the bed. A wedge pillow lifts the head and upper body.
Go easy on late drinks. Alcohol close to bed tends to make snoring louder.

Wedge pillowRaises the head and upper body. Some couples find it takes the edge off.

Full-length body pillowHelps the snorer stay on their side.

Some links on this page are affiliate links: Slow Tide may earn a commission if you buy, at no extra cost to you. These are comfort products, not medical treatments. If poor sleep or pain is ongoing, talk to your GP.