It’s late. You should be drifting off to sleep. But the reality is quite different. Your partner’s rhythmic snoring is keeping you awake, disrupting your much-needed rest.

So what can you do for your partner to stop snoring immediately for quiet night?

You can follow scientifically proven tips and home remedies for sleep apnea snoring and offer yourself is good night sleep. Throughout the blog post, you will explore quick, proven tips and tricks to help your partner along with you. 

9 Quick Hacks: Anti-Snoring Solutions to Stop Snoring

1. Adjust Sleeping Position 

For some, sleeping on their backs—or in the supine position—can worsen snoring. While giving your partner a gentle nudge to encourage them to roll onto their side has become something of a tradition, this change in sleeping side can actually make a difference.

Positional therapy is an effective approach that involves encouraging the loud snorer to sleep on their side rather than their back. Here are a few methods you can try:

Snore-Reducing Trainer: Think of it like a padded weight belt you can sleep in. The trainer makes lying on your back uncomfortable, encouraging the wearer to sleep on their side, which may help reduce snoring.

The Gentle Nudge: A simple yet effective method is to gently nudge your partner to roll onto their side.

Tennis Ball Trick: If you're willing to try anything, place a tennis ball (or a similarly smooth object) beneath your partner's back. The mild discomfort helps deter back-sleeping. However, note that it may cause some back discomfort.

Head-Positioning Pillow: An anti-snore pillow or head-positioning pillow helps to align the neck, reducing the likelihood of snoring. These pillows are available online or at many local stores and might be the quick fix you need for a peaceful night's rest.

2. Use an Anti-Snoring Pillow

An anti-snoring pillow keeps your head and neck aligned in a way that reduces throat closure. This can make breathing easier and help quiet your snoring. 

Wedge Pillows: These elevate your upper body, helping to keep your airway open. They can be particularly beneficial for those who snore due to sleep apnea or acid reflux.

Specialty Pillows: Some pillows are designed to support specific sleep positions and reduce pressure on the airways, which can help minimize snoring.

3. Try a Sleep Apnea Pillow

A sleep apnea pillow really helps to improve your head and neck positioning. These pillows can aid in better airflow by elevating your head around 4 inches and reduce snoring caused by poor alignment.

Read more about causes, symptoms and treatment of Obstructive Sleep Apnea.


4. Use Mouth Guards

A mouth guard, also known as a Mandibular Advancement Device (MAD), is a custom-made device that shifts your jaw and tongue forward to keep your airway open. Mouth guards are less invasive and easier to use than a CPAP, and some people find them more manageable. 

Mandibular Advancement Devices (MADs): These devices gently pull the lower jaw forward, helping to keep the airway open. They are often used to treat mild to moderate sleep apnea.

Tongue-Retaining Devices: These devices hold the tongue in place, preventing it from obstructing the airway.

5. Use Nasal Strips

Nasal strips help open up your nasal passages by lifting the sides of the nose. Better airflow through your nose can significantly decrease snoring.

6. Use CPAP Machine

Continuous Positive Airway Pressure (CPAP) is a highly effective treatment for sleep apnea, a sleep disorder characterized by pauses in breathing during sleep. It can also be beneficial for reducing snoring.

A CPAP machine delivers pressurized air through a mask worn over the nose and mouth. This continuous airflow keeps the airway open, preventing it from collapsing and causing breathing interruptions.

7. Wear Earplugs or Use White Noise

For those who can’t escape their partner’s snoring, earplugs or a white noise machine can be a lifesaver, blocking out sound so you can sleep in peace.

8. Raise Your Head While Sleeping

Propping up your head with an extra pillow or elevating the top of your bed slightly can reduce airway pressure and improve breathing, helping to prevent snoring.

9. Sleep in a Different Room

If snoring continues to be disruptive, sleeping in a different room can offer an immediate solution for both partners to get uninterrupted rest.

Why Does My Partner’s Snoring Give Me Anxiety?

It’s common to feel anxious when your partner’s snoring disrupts your sleep. For many, the constant noise not only interrupts their rest but can also lead to increased stress and frustration. 

Over time, this disturbance affects not just your sleep quality but also your mood, focus, and overall well-being. Sleep deprivation can increase feelings of irritability, tension, and helplessness, especially if you feel there’s no easy solution. Your anxiety could be cause for many reason including: 

1. Sleep Deprivation

Lack of sleep can create a cycle of anxiety and frustration. When we don’t get adequate rest, our bodies struggle to function optimally, impacting mood, focus, and stress resilience. Over time, this sleep deprivation can make you feel on edge, mentally exhausted, and even anxious about bedtime.

2. Hypersensitivity to Noise

Some people are naturally more sensitive to sounds while they sleep. Hypersensitivity to noise can make even small disturbances seem amplified, causing you to wake up frequently or struggle to fall back asleep. This heightened awareness of sound can increase stress and make sleeping near a snoring partner particularly challenging.

3. Misophonia

Misophonia is a strong emotional response to certain sounds, often leading to irritation or anxiety. Snoring can be especially triggering for those with misophonia, as it’s repetitive and involuntary, making it difficult to ignore. For people affected by misophonia, the sound of snoring may lead to intense frustration, making it hard to stay calm and rest peacefully.

Takeaway: Expert Snoring and Sleep Apnea Treatment

If your partner’s snoring is causing you both sleepless nights and stress, it may be time to consider professional treatment options. At Regenerative Wellness Center, led by Dr. Steve Warren, you’ll find specialized care designed to address snoring and sleep apnea effectively.

Dr. Warren and his team use advanced, patient-centered approaches to help reduce snoring and manage sleep apnea symptoms, allowing both you and your partner to enjoy a peaceful night's sleep.