How to Block Out Snoring (Even the Loudest)

a sleeping couple

Last updated: December 15, 2021 at 12:15 pm

If you live with a partner who snores, then you’re probably more than aware of the sleepless nights, frustration and negative emotions that arise when you try and get some sleep, but can’t because of your partner’s snoring.

You may have tried everything to stop them from snoring, but you just get anything to work. Luckily, there are some really effective methods that you can try that you probably haven’t thought of.

This article will explore how a snoring partner can affect your life, and the ways to block out someone who is snoring.

How a Snoring Partner Can Effect Your Life

A snoring partner can actually affect your life negatively in several ways. There are a number of health concerns, these being hearing loss, sleep deprivation, anxiety, memory, weight control, cardiovascular health and lastly relationship health. Let’s take a look at these in a little more detail.

Hearing Loss

It might not seem that loud but sleeping next to a snorer can actually cause some pretty serious hearing damage. You’re more likely to get hearing damage on the ear closest to the snorer, but both ears can be affected.

Consistently sleeping next to a snorer has even been likened to sleeping next to an industrial machine. This is clearly a major issue, but one which is severely overlooked.

Sleep Deprivation

One of the most obvious effects of sleeping next to a snorer is the sleep deprivation you’ll face. Even if you don’t wake up, or be forced to stay awake by your partner’s snoring, their snoring can still disturb you.

In fact, a recent study showed that sleeping next to a snoring partner can cause 21 disruptions to your sleep per hour. This can seriously affect your mood the next day, and you may feel constantly tired, because you can never get a good nights sleep.


One of the biggest effects of sleep deprivation is anxiety. This is because reduced sleep leads to an increase in the production of the hormone cortisol. Cortisol regulates stress in the body, so the more you have in your system, the more stressed you are going to be.

Studies show a strong correlation between stress levels and anxiety, as well as other mental health disorders such as depression. These are long-term, and sometimes permanent consequences of sleeping next to a snoring partner, which show the importance of addressing the issue as soon as possible. Sleep is a major part of our lives, and being deprived of it will only cause negative results.

couple cant sleep

Reduction in Memory

If you’re constantly having your sleep disturbed by a snoring partner, then you’re never going to be at full mental or physical capacity to tackle the day’s tasks properly. One of the biggest consequences is a loss in memory.

You may forget basic things, such as your lunch for work, or more important things, like your revision for an exam. You can also expect similar side effects such as drowsiness, which will only contribute to a lack of motivation and productivity. ‘

Weight Control

You may think that sleep doesn’t play a role in your weight, but it actually has a significant role. If you don’t sleep properly after a day’s eating, your body will increase its production of insulin, which is a hormone that promotes fat storage.

This can, in major cases, lead to obesity, which puts you at risk of diabetes and cardiovascular disease.

Cardiovascular Health

A lack of sleep can seriously affect your cardiovascular health. There have been studies showing that sleep deprivation can increase blood pressure of a healthy person. You’ll also be more at risk to heart attacks and even strokes.

Relationship Health

Perhaps the most obvious, and damaging consequence on this list is the effects a snoring partner will have on your relationship. A lack of sleep can cause snappiness and resentment and may lead to increased arguing and disputes.

Some solutions, like sleeping in a different room, may also distance partners from the relationship.

7 Ways to Block Out Snoring

Luckily, there are a variety of methods to block out your snoring partner. These are, using a white noise machine, wearing ear plugs, wearing noise cancelling headphones, moving rooms temporarily, moving their position, wearing sleep headphones and listening to soothing sounds.

1. Use a White Noise Machine

White noise is a continuing sound designed to block out other sounds around you. It may just be perfect if you can’t sleep because of a snoring partner. By playing a continuous sound, you’re less likely to focus on your partners snoring, helping you to stay relaxed and get a good night’s sleep.

You can test how well white noise machines will work for you by downloading an app on your phone. If you find that it’s helping, then you should invest in a proper white noise machine, as this will be much more effective.

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2. Wear Sleep Ear Plugs

Wearing ear plugs is one of the cheapest, but also most effective solutions on this list. Ear plugs are made from a soft foam material, which makes them very easy to fit to your ears, and they’re also very comfy. You’ll probably have to buy a few pairs of ear plugs before you find ones that fit, but they’re relatively inexpensive so it won’t cost you much.

The only downside is that ear plugs will only block out average snorers. If your partner is particularly loud, then you’re probably still going to hear them with ear plugs.

3. Wear Noise Cancelling Headphones

If you’ve got a pair of noise cancelling headphones, then they might just help you get a great night’s sleep. Noise cancelling headphones actively combat incoming sounds by sending their own sound waves to disrupt oncoming ones.

This will drastically reduce the likelihood of you hearing your partner snore, so they might just be the perfect solution. Just make sure your headphones are wireless, so you don’t hurt yourself on wires in your sleep.

4. Move Rooms Temporarily

If all else fails, then it might just be time to move rooms. If you’ve got a spare room or a comfy sofa, then it may be worth switching rooms to get a good night’s sleep.

This shouldn’t be seen as a permanent solution, however. It’ll affect your relationship extremely negatively, as you’ll lose a lot of the intimacy that comes with sharing a bed. So, this should only be seen as a last resort, if all else fails.

5. Move Their Position

Sometimes a person’s sleeping position can induce snoring. If your partner sleeps on their back a lot, then they’re probably more prone to snoring. Try to get them to sleep on their side, as this will reduce the amount they snore.

And, if they move back in their sleep, just roll them over onto their side, or wake them up and ask them to move. They’ll get used to this sleeping position over time, and it should permanently reduce them amount that your partner snores.

6. Wear Sleep Headphones

If you find that ear plugs just aren’t working, then you might want to consider investing in a pair of sleep headphones. Sleep headphones are wireless, so safe to use when you sleep, and are designed to last 8 hours, for a good nights sleep.

You’ll be able to play soothing sounds or white noise through sleep headphones, which will help to relax you and block out your partner’s snoring.

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7. Listen to Soothing Sounds

Sleeping next to a snoring partner can be extremely frustrating. This can make it hard to relax and get in the right mind frame for a good night’s sleep. So, if you instead put some soothing sounds on, you’re much more likely to become relaxed, which will help you get a good night’s sleep.

This is also a great idea if you find that white noise isn’t working for you. Not only will soothing sounds block out your partner, but they’ll also calm you down and promote a great night’s sleep.

So, there are actually a lot of ways to block out someone snoring. If you find that one isn’t working for you, then simply try another method.


Ultimately, sleeping next to a snoring partner can have some serious effects on your health and wellbeing if you leave the problem unaddressed. Not only will you be constantly tired, but your memory and mental health will be affected, and you’ll even be more at risk to cardiovascular disease. Your relationship will also face strain, so you should address this issue as soon as it arises.

Luckily, there are a lot of ways to help you to block out someone who’s snoring. Invest in a good pair of noise cancelling headphones, or a white noise machine, and you should be able to get a good night’s sleep once again.

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About the Author: AJ

AJ is a self-confessed soundproofing nut. He has written full-time on Quiet Living for the past 4 years, and has a wealth of knowledge about living a quieter life, soundproofing and fixing loud noises.

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