How to Sleep With a Snoring Partner

November 6, 2026

A woman asleep and smiling on her side in The Headband while her partner snores behind her

Short answer: the quickest things to try tonight are going to bed first, wearing earplugs, or listening to something steady at a low volume. The snorer may also be able to reduce the noise. If their breathing stops and starts, or they gasp or choke in their sleep, they should see a doctor.

We sell sleep headphones, so keep that in mind as you read. We've tried to be straight about where they help and where something else is the better choice. This guide is general information, not medical advice.

Five things you can try tonight

1. Go to bed first

If you fall asleep before the snoring starts, you may sleep through some of it. It costs nothing, but it won't help much if you wake easily during the night.

2. Wear earplugs

Earplugs are the simplest fix, and the NHS suggests them for anyone kept awake by a partner's snoring. In a small 2026 sleep lab study, earplugs largely protected deep sleep from aircraft noise. That isn't snoring, but it's another noise that comes and goes.

Foam plugs are the cheapest and softest type. Healthline notes that they need replacing every few days, and that regular earplug use can push earwax deeper into your ear.

3. Listen to something steady

A podcast, an audiobook or gentle sounds give your mind something else to follow, so the snoring is easier to ignore. This covers the noise. It doesn't remove it.

Keep the volume low and set a sleep timer, as Cleveland Clinic advises. There's a reason not to leave sound running until morning: in the same 2026 study, pink noise played all night was linked to nearly 19 fewer minutes of REM sleep a night. The study was small, with 25 healthy adults, and its authors say more research is needed.

4. Use headphones made for lying down

Everyday earbuds can press into your ear when you lie on your side, and Cleveland Clinic calls them a poor choice for sleep. It prefers over-ear headphones or headband-style models made for sleep, and says a speaker beside the bed is the safest option, if your partner doesn't mind hearing it.

That's what The Headband and The Mask are for. Their flat speakers sit inside soft fabric, with nothing in your ear. They don't cancel noise. They give you something calmer to listen to, so the snoring fades into the background, and at a normal bedtime volume your partner will hear very little.

5. Sleep apart some nights

A spare room or the sofa on a bad night isn't a failure. If neither of you is sleeping well, it's a practical fix while you work on the cause.

What the snorer can do

The NHS says snoring is more likely for people who are overweight, smoke, drink too much alcohol or sleep on their back. Its suggestions include:

Sleeping on their side. A pillow or wedge can help them stay there.
Losing weight, if that applies.
Not smoking, and not drinking too much alcohol.
Avoiding sleeping pills, which can sometimes cause snoring.
Trying nasal strips or a mouth device, depending on the cause.

When to see a doctor

Snoring can be a sign of sleep apnea, which can be serious if it isn't treated. The NHS says the snorer should see a doctor if:

Their breathing stops and starts during sleep, or they gasp or choke.
They feel sleepy during the day.
The snoring is seriously affecting either of your lives, or lifestyle changes aren't helping.

Earplugs and headphones help you sleep through the noise. They do nothing for the cause, so please don't let them replace that visit. You may be the only one who has seen what happens at night, so write it down or go along.

Which should you try first?

Try this	If
Earplugs	You mainly want less noise, and they feel comfortable
Headband headphones	Earplugs hurt or fall out, or you fall asleep more easily with something to listen to
A sleep mask with headphones	Light wakes you as well
A doctor's visit	You've noticed any of the signs above