People may wonder how to sleep when someone is snoring. They can try playing a white noise machine throughout the night, wearing earplugs, or listening to relaxing music before bedtime.
Sleeping alongside an individual who snores may reduce sleep quality.
This article discusses how to sleep when someone snores and looks at measures a person can take. It also examines the possible benefits of having the snorer sleep with their head elevated and avoid sleeping on their back.
White noise machines make soothing sounds, such as ocean waves or rain. The idea is to play it throughout the night to mask or reduce the disruptiveness of sounds in the environment, such as snoring.
While there are no studies on how the machines mask snoring, some research has explored how they work to camouflage other noises. However, the results are inconsistent.
What research says
In contrast, a
Another possible solution involves wearing earplugs, which are available in various forms. Earmuffs are another alternative, which block noise by covering the entire outer ear.
Researchers have not studied the effect of listening to music on sleep in the context of snoring. However, the practice may benefit insomnia in general, based on results from a
The authors concluded that relaxing music may improve subjective sleep quality in people with insomnia. Subjective means the evidence derives from the participants’ perspective rather than measurable objective evidence.
Sometimes, asking the snorer to try different sleeping positions can be beneficial:
Have them sleep with their head elevated
Ensure they avoid sleeping on their back
This reduction in sleep quality can have an array of negative health effects. A
Short-term effects included:
- increased stress
- decreased quality of life
- thinking difficulties, including with memory and the ability to perform tasks
- behavior difficulties
Long-term health effects included increased risk of:
- high blood pressure
- cardiovascular disease, or conditions affecting the heart and blood vessels, such as heart attacks
- unhealthy levels of fat in the blood
- weight-related difficulties
- type 2 diabetes
- metabolic syndrome, wherein a person has several health effects associated with cardiovascular disease or type 2 diabetes
- certain cancers
If possible, encourage the snoring partner to seek treatment for their snoring.
Effects on relationships
Staggering sleeping times or sleeping separately are some measures a couple can take.
People often seek information about how to sleep when someone is snoring. Although most remedies have little research to support them, there are some things a person can try. These include playing a white noise machine, wearing earplugs, and listening to music before bedtime. It may also help to ask the snorer to sleep with their head elevated or avoid sleeping on their back.
Sleeping with an individual who snores can affect sleep quality, which may lead to negative health effects. These can include increased stress and memory difficulties or a higher risk of health conditions.