11 Proven Snoring Partner Sleep Deprivation Tips

snoring partner sleep deprivation Middle Class Dad man sleeping

Love it? Share it!

Co-authored with sleep expert Ella Lauren of voonsky.com

Desperate for some sleep deprivation tips due to your snoring partner?

Sleep is the time when you can relax and revive your body. Nothing is better than cuddling and sleeping beside your partner after a long tiring day.

But, if your partner snores, those dreamy sleep nights can turn into horrible nightmares.

Snoring could be a sign that your partner is having some serious health problem. But even if it’s not, it can be incredibly disruptive to those around them.

However, you don’t just have to accept your partner’s snoring.

There is some light at the end of the sleepless tunnel. You can help your partner to sleep better, which in turn helps you sleep better! 

So in this post, we’re exploring all there is to know about snoring.

We’ll look at some common causes and take a look at some of the damaging side effects of snoring. We’ll also recommend a few products that have a proven track record of helping and we’ll link to some studies to back everything up.

But specifically, we’ll review some of the best ways to avoid sleep deprivation due to a snoring partner.

What causes snoring?


Snoring occurs when you are unable to breathe in and out correctly during your sleep.

Generally, it happens with people who snore have too many throat and nasal tissues which are more prone to vibrate. But it is much more common in men and in people who are overweight. Also, the tongue can get in the way of breathing.

Not every person’s snoring is the same, thus, there are different reasons for snoring.

Therefore, in order to find a cure, you need to learn the exact cause of this problem. Some of the common reasons for snoring are:

  • Older age
  • Being overweight
  • Nasal or sinus issues (ie: deviated septum)
  • Excess smoking; drinking or medication
  • Sleep posture
  • Sleep apnea

Now, you are aware of the problem, you can work on a remedy or cure.

Is snoring harmful to health?

Generally speaking, occasional snoring is common and not considered harmful.

Those who snore regularly, however, could be at risk for one or more of the following:

  • Obesity
  • Disrupted sleep patterns
  • Daytime fatigue
  • Lower oxygen levels in the blood
  • Frequent headaches
  • Sleep apnea

Sleep apnea is one of the more serious conditions which, while not caused by snoring, could be an underlying cause of snoring.

Sufferers of sleep apnea often resort to having to wear a CPAP which can be almost as disruptive as poor sleep. However, there are some Natural Cures and Treatments for Sleep Apnea worth trying.

As with anything health related, always consult your doctor before making any changes.

Is it bad to wake up a snoring person?

When we sleep, our brain recharges from the day’s activities, stresses, and challenges.

During sleep, our brain cycles through a series of sleep cycles, during which our brain cleanses itself of neurological toxins that build up. Unfortunately, the cleansing stops when sleep is interrupted.

According to a recent study by the National Institutes of Health, sleep deprivation actually increases a protein in the brain that has been linked to Alzheimer’s. So it’s important that both partners take snoring partner sleep deprivation seriously.

But in short, it’s not going to harm a snorer to wake them up, but it’s only a very short-term solution as they will undoubtedly start snoring again once they fall back asleep.

How do I sleep when my husband snores?

snoring partner sleep deprivation Middle Class Dad woman sleeping

If your husband isn’t willing to seek medical solutions to his snoring problem, as we outlined above, it’s crucial that you find a solution that allows you to sleep soundly.

A few tips you can try to improve your sleep are:

  • Go to sleep before your partner
  • Use a white noise machine (or an app on your phone) to mask the sound
  • Wear ear plugs
  • Get them an anti-snore pillow

Amazon Prime has an outstanding selection of anti-snore pillows. But one of them stands out above the rest, the Xtreme Comforts 7″ Memory Foam Bed Wedge Pillow.

This pillow is designed to help snorers and their partners sleep better. It has outstanding reviews (almost 600 of them), but it also can help with acid reflux and lower back pain too!

Click HERE to check current prices on Amazon. Free Prime shipping too!

Do Breathe Right strips help with snoring?

Breathe Right strips are an over-the-counter nasal dilators designed to help snorers stop snoring.

They work by opening the nasal passages, which improves airflow through the nose.

There are two types of nasal strips. The first kind opens the nose from the outside. This kind is similar to a heavy-duty bandaid which gets applied on the skin and it pulls apart the nostrils.

The 2nd kind works on the nasal passages from the inside. Breathe Right is one brand of the kind that works on the outside of the nose.

In both cases, they work by opening the nasal passages and allow greater airflow.

In yet another recent study by the National Institutes of Health, they found that while sleep quality improvement for those with sleep apnea was minimal, there was a “21% increase in nasal airflow”.

They go on to say that “the majority of bed partners reported a mild reduction in snoring when their spouse used the nasal dilator”.

In other words, Breathe Right strips do help, but for heavy snorers, they aren’t likely to completely stop the snoring. Instead, it’s more likely partners of snorers will see fewer and quieter snores of shorter duration.

That being said, partners of snorers may want to try them as there isn’t likely just 1 solution out there and a combination of things may be the real solution.

Breathe Right strips on Amazon have great reviews and free shipping. Click HERE to check current prices right now on Amazon.

So let’s review the . . .

11 Proven Snoring Partner Sleep Deprivation Tips

1. Get your snoring partner to try different sleep positions

Our sleeping position has a lot to do with sleep quality.

Your partner’s sleep quality decides whether their body is relaxed while they sleep.

Thus, if they are sleeping in a position that could possibly obstruct the airways or nose, that could lead to snoring problems.

Changing sleep positions has helped many snoring people. Therefore, it is a good idea to get your partner to try a different sleep position than their usual style.

For example, if they normally sleep on their back, suggest sleeping in a side position. It will improve their breathing and you may see improvements with their snoring.

2. Give a try to anti snoring mouth appliances

There are so many modern appliances that are helpful in sleep and snoring problem.

For the sleep deprived partner of a snorer, you may want to try several of them to see what works and what doesn’t. Not all appliances work for everyone, however, a few of nasal gadgets are very effective for snore-free sleep.

We already covered Breathe Right strips above, but there are others worth trying too.

DORTZ Anti Snoring Care Kit is an Amazon’s Choice product with almost 5 stars and 100 reviews. It’s also extremely affordable and eligible for free shipping.

Click HERE to check current prices right now on Amazon.

3. Get them to try using a neti pot

Ultimately snoring is caused by an obstruction in the nasal passages.

People who have snoring problems might be having a cold or stuffy nose. But seasonal allergies can contribute to this too. Therefore, using a neti pot to clear the sinus passages once or twice daily can be a great solution.

A neti pot is a simple, inexpensive device that you simply fill with warm purified water and dissolved sea salt.  Turning your head sideways over a sink, you pour the water solution in the top nostril and it goes through the nasal passages and drains out the bottom nostril.

ComfyPot makes the best-rated neti pot on Amazon Prime with hundreds of outstanding reviews and free Prime shipping.

Click HERE to check current prices right now on Amazon.

4. Use a humidifier

Dry weather can create an irritating environment for the membranes in your nose and throat.

Therefore, use a humidifier to maintain the humidity of the room and keep their nasal irritation free.

The iTvanila Humidifier on Amazon Prime has over 100 awesome reviews, free Prime shipping, and is at a great price.

Click HERE to check current prices right now on Amazon.

5. Encourage your snoring partner to lose weight

Being overweight is also a leading cause of snoring.

So, if your partner is overweight, it’s important for their health and your peace of mind that they take action.

Be subtle in suggesting weight-loss, but ultimately your ability to sleep soundly trumps their body image ego.

As we get older, it can get harder to lose weight. Luckily, there are some great tips for a Flat Belly After 40, and working on them together can be a great bonding experience too.

6. Get them to stop or cut back on smoking

Smoking is an enemy to nasal health and can cause snoring and sleep problems.

Of course, that’s just one of many reasons to encourage a partner who smokes to stop smoking.

Smoking irritates the nose and throat membranes causing blockage in the nasal passage.  This greatly increases the chance of snoring while sleeping.

Thus, quitting smoking is very beneficial and they will see almost immediate improvements in their sleep.

7. Avoid alcohol, sedatives or sleeping pills before bedtime

Alcohol and other “downer” medications can have a severe effect on our sleep.

Of course with anything prescribed by a doctor, always make sure and check with them before making any changes to your routine.

But also make sure to check the side effects of combining any of your partner’s medications with alcohol.

8. Improve their eating habits

Foods like dairy products and a heavy fat meal before bed are bad for snoring.

Thus, eating smaller meals more frequently throughout the day may make more sense for your snoring partner than a huge meal right before bedtime.

Dairy products right before bedtime can also negatively impact snoring.

In yet another study in the National Institutes of Health, they noted that “the combination of weight loss, sleeping on one’s side, and . . .  a nasal decongestant significantly reduces the frequency of snoring in . . . men who snore heavily. The major effect appears to be related to weight loss.”

9. The proven power of vocal and throat exercises

Exercise has a number of significant health benefits.

However, if your snoring partner can focus on some throat exercises, that can give you instant relief with their snoring problem.

For example, they can repeat each vowel (A, E, I, O, U) at least three minutes multiple times a day. Other exercises that help to strengthen throat muscles like singing are great too.

Did we cover everything you were looking for to help with Snoring Partner Sleep Deprivation Tips?

In this post, we took an in-depth look into the world of snoring.

We examined common causes, the impact on those around the snorer, and answered all the top questions around the problem of snoring.

Specifically, we looked at some proven snoring partner sleep deprivation tips to help the partner of a snorer get a better night’s rest.

If you like this post, please follow my physical health board on Pinterest for more great tips from myself and top health experts!


About the co-author of this post:

Ella Lauren works as a content writer at voonky.com. She is passionate about writing on different niches like food, technology, Travel. She loves to spend time in nature and exploring new places.

Want to write for Middle Class Dad too? Check out everything you need to know on my Guest Blog Page.

Middle Class Dad snoring partner sleep deprivation bio

Leave a comment

Your email address will not be published. Required fields are marked *