How to sleep when your partner snores

You love them, but at 2am you could happily post them to another county. Sharing a bed with a snorer is exhausting, and it's far more common than most couples admit. The good news is that there are things you can do, both for your own sleep and, if they're willing, for their snoring.

Here is a calm, no-blame plan for the two of you.

Protect your own sleep first

Whatever is behind the snoring, you can't fix it overnight. So start by making sure you get some rest while you work on it.

Try earplugs. Soft foam or silicone earplugs are cheap and many people find them a quick win. Give them a few nights, as they can feel odd at first.

Add some gentle background sound. A fan, a white noise app or a quiet podcast with a sleep timer can take the edge off the rumble.

Go to bed first. If you can drop off before the snoring starts, you're more likely to sleep through the early part of the night.

Don't be afraid of separate rooms. Sleeping apart now and then doesn't mean anything is wrong with your relationship. A spare room, or the sofa bed for a few nights, can be a sensible way to catch up. Many couples find they're kinder to each other after a proper night's sleep.

Talk about it kindly

Nobody likes being told they sound like a lorry. Pick a calm moment in the daytime, not at 3am, and keep it about the problem rather than the person. Something like "I'm so tired, shall we try a few things together?" goes down much better than a sharp elbow in the ribs.

Look at what might be behind it

Snoring has lots of possible causes. The NHS has an overview of snoring that is a good place to start, including simple lifestyle changes. Our own list of simple changes to try tonight is another.

One cause that's easy to spot is a blocked or narrow nose. If your partner is stuffy because of a cold, hay fever or allergies, or simply has a narrow nose, they may be pulling air through a smaller gap and then breathing through their mouth. If that sounds like them, helping the nose can be a sensible first step. We explain more in our article on mouth breathing at night.

Where a nasal strip fits in

If a blocked or narrow nose is the culprit, a nasal strip is a drug-free option that's easy to try. NasalFlow Large Nasal Strips have no medication, no sprays and no active ingredients. Flexible bands gently lift the sides of the nose to widen the nasal passages, and they work as soon as they're applied. They increase nasal airflow by up to 30%, and can help reduce snoring that is caused by a blocked or narrow nose.

A few honest points:

• Strips won't help every kind of snoring, and they're not a treatment for sleep apnoea.
• They are one size, 66mm x 19mm, which fits most adult noses. They're suitable for adults and children aged 12 and over.
• Each strip is individually wrapped and single use, and you can wear one for up to 12 hours in any 24-hour period.
• A pack of 60 is £9.99, about 17p a strip, which is around two months' supply at one a night.

It can help to make it a team effort. Put the strip on together as part of your bedtime routine, so it feels like a shared project rather than a complaint. Our how to use nasal strips guide shows where to place it.

When to see a GP

Occasional snoring is common and usually harmless. But if your partner snores loudly and you notice gasping, choking or pauses in their breathing, or they're very sleepy in the day, it's worth them speaking to a GP. These can be signs of sleep apnoea, which nasal strips do not treat. The NHS page on sleep apnoea explains the signs to look out for.

If you're unsure whether strips are right for your partner, our nasal strips FAQ answers the common questions, including who shouldn't use them. Don't use them if allergic to latex, and don't apply them to broken, sunburnt, irritated or sore skin. If a rash or irritation appears, stop using the strip.

The takeaway

You don't have to put up with sleepless nights. Look after your own rest with earplugs, background sound or a night in the spare room, talk kindly, and if a blocked or narrow nose could be involved, a drug-free strip is an easy thing to try. If you're worried about the pauses or gasping, a GP is the right next step.

Buy NasalFlow nasal strips direct, or find them on Amazon UK.

This article is for general information only and isn't medical advice. If you have ongoing breathing or sleep problems, speak to your GP or pharmacist.

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