How to Stop Someone From Snoring — and When to Have a Bigger Conversation

Sleeping next to a noisy, snoring partner is no picnic: It feels like you never get enough sleep, and you just want it to stop, right? After all, lost sleep can put strain on a relationship.  

The fastest way to stop someone from snoring is to shift their position, usually from their back to their side. At the same time, however, what you’re hearing on a nightly basis may require more than just quick-fix snoring solutions. Loud, persistent snoring can point to a more serious, albeit treatable, medical condition. And as the partner of a snorer, you’re in the best place to notice potential red flags — and seek help.

In this article, we’ll cover not only how to make someone stop snoring immediately, but also the long-term issue warning signs to watch out for, and how to encourage your partner to get checked for medical conditions like sleep apnea.

How do you stop someone from snoring immediately? 

The first immediate solution for how to stop someone from snoring is to roll them onto their side. 

“When you sleep on your back, your tongue will often relax and fall back in your mouth, causing you to snore,” explains Madeleine S. Herman, MD, MPH, FAAOA, a board-certified otolaryngologist (ENT) and CEO of SCENT Houston (Sinus Center & ENT Specialists of Houston). Turning someone onto their side prevents the tongue from obstructing their airway.

Other simple strategies Dr. Herman suggests for people sleeping with someone who snores are as follows: 

• Shifting their position: In addition to changing their sleeping position to stop snoring, you can ask your partner to switch from two pillows to one, preventing the neck from flexing forward and obstructing the airway. 

• Clearing their airway: Your partner may consider using products like Nose Cones, Breathe Right nasal strips, or nasal decongestant sprays like Afrin. Keep in mind that nasal decongestants shouldn’t be taken in the long-term (no longer than three days). 

While these options do work, they are only short-term remedies, not a cure. 

“Many people are only able to sleep comfortably on their side for short periods of time, often due to shoulder or back pain,” says Dr. Herman.

Ultimately, these strategies quiet the snoring, but they don’t answer why it’s happening in the first place.

When is snoring a sign of something more serious?

According to Sleep Medicine Reviews, there’s primary snoring, which is usually due to the rattling of soft tissues in your airway, and then there’s obstructive sleep apnea (OSA), when you stop breathing during sleep. 

While primary snoring is literally the sounds you make while asleep, it’s generally more of a nuisance (for sleeping partners) than an actual health concern because it’s not causing breathing interruptions. 

Obstructive sleep apnea, however, is a more serious — and treatable — form of snoring. 

“[OSA is] where you actually stop or severely reduce your breathing at night,” says Dr. Herman. “This can mean you have reduced oxygen while you sleep, you are not able to fall into the deep, restorative phases of sleep, and you are putting increased pressure on your heart.”

This increased pressure on your heart (and your lungs), she continues, raises the risk for a multitude of medical conditions, including:

• Hypertension

• Atrial fibrillation

• Stroke

• Cardiovascular disease

• Cognitive impairment

• Excessive daytime sleepiness

What red flags should you watch and listen for when someone snores?

According to the American Academy of Sleep Medicine, the snorer usually sleeps through the most telling signs of sleep apnea, so your observations, as their sleeping partner, are clinically valuable. 

If your partner exhibits any of the following symptoms, they should be considered red flags and reported to their healthcare provider:

• Witnessed pauses in breathing: The airway obstruction causes the snorer to stop breathing

• Choking or gasping for air during sleep: Another common symptom resulting from airway obstruction

• Excessive daytime sleepiness: The apnea is constantly reawakening the snorer, preventing them from getting high-quality sleep

• Falling asleep unintentionally: Again, poor-quality sleep during the night can manifest in daytime fatigue

• Morning headaches: This is a common symptom of apnea due to low-quality sleep

• Loud, habitual snoring: The disruptive, grating kind that keeps you, the snorer’s partner, awake

• Hypertension: Between 30 to 40% of adults with high blood pressure also have sleep apnea

• Atrial fibrillation: An irregular, and often very rapid, heart rhythm

• Prior stroke or transient ischemic attack (TIA): Previous blockages of blood to the brain can put someone at a higher risk of sleep apnea and, more seriously, additional strokes.

“These symptoms raise concern for obstructive sleep apnea because they suggest the airway is collapsing repeatedly during sleep and affecting sleep quality, oxygen levels, or both,” says Jamila Battle, MD, a triple-board-certified physician in sleep, addiction, and family medicine, and a sleep specialist at Dreem Health. 

It’s not possible for the snorer to self-report serious symptoms like “witnessed pauses in breathing,” “choking or gasping for air during sleep,” and “loud, habitual snoring,” so your role as their partner is critical in these scenarios. 

How to talk to your partner about their snoring

As the non-snoring partner, your desire to block out snoring is completely valid. What’s equally valid? Getting your partner the care they deserve. 

That means having an honest conversation with your partner about your concerns. Yes, you’re frustrated, and you want your eight hours of sleep back — but you’re also genuinely worried about your partner’s health. 

“Framing the discussion around health rather than blame is usually more productive,” advises Dr. Battle. 

Not sure how to approach this kind of conversation? Here are some tips to help you get started:

• Pick a calm moment to talk with your partner: Don’t do it when you’re both half asleep, or when you’re both stressed about something else. 

• Focus on your shared health, not your aggravation: This is about your well-being as a couple. You both need a healthy night’s sleep.

• Bring receipts: Describe the symptoms you’ve observed from your partner, like gasping for air, pauses in breathing, and extremely loud snoring. 

• Use a script: Dr. Battle recommends this short, clear approach that immediately gets to the point: "I've noticed you’re snoring and worried it may be something more. I think it would be worth getting checked out."

How are snoring and sleep apnea diagnosed?

Now that you and your partner are past the hard part, it’s time to figure out your next steps. 

“Patients who suspect sleep apnea should discuss their symptoms with a healthcare professional experienced in sleep medicine,” offers Dr. Battle.

Seeing a sleep specialist includes undergoing “a sleep-focused history and physical examination” as a first step, says Dr. Battle. However, since symptoms alone cannot diagnose sleep apnea, your partner will likely need to undergo a sleep study (which can provide a diagnosis).

This study can be performed either at home or in a lab, with pros and cons for each option. 

How do you choose between a home sleep test vs. a sleep lab study? We break down both options below: 

In-lab sleep study

The gold standard of sleep apnea testing, an in-lab sleep study, or polysomnography (PSG), usually takes place in a designated sleep center, where the patient is hooked up to various monitors while sleep technicians observe them overnight. It is a comprehensive diagnostic process that allows technicians to monitor several sleep factors like brain activity, eye movements, and muscle activity. 

Thorough as an in-lab sleep study may be, it’s not exactly a comfortable experience — physically or financially. First of all, you’re not in your own bed, which could affect your sleep. Secondly, lab studies tend to be more expensive than home sleep tests. Third, you would need to spend an entire night at the sleep center, which may not work with your schedule. 

Home sleep testing

Another option is home sleep testing, which can provide a clinically valid diagnosis without the inconvenience of an in-lab sleep study. 

Dreem Health’s at-home sleep study not only allows you to sleep in the comfort of your own bed, but this sleep testing option is more affordable than traditional in-lab sleep studies. Plus, you don’t need to travel to a sleep center or take time out of your busy schedule to conduct the study. 

Instead of sleeping in an unfamiliar room hooked up to an intimidating web of wires and machines, you can obtain the same answers about your health right from home. A simple monitor tracks your sleep stages, oxygen output, and jaw movement, with the results reviewed by a Dreem Health sleep doctor who will then create a personalized treatment plan. 

Help your partner take the first step toward a sleep apnea diagnosis. Book a virtual sleep consultation at Dreem Health. 

The bottom line

You deserve relief from your partner’s incessant snoring, so there’s no harm in shifting their position or buying them a pack of nasal strips so you can get a decent night’s sleep. 

But if you’re noticing that your partner’s snoring is more than cute little noises, then it’s time for a more serious conversation. Sudden gasps for air, foghorn-level snores, and periodic breathing pauses are warning signs that shouldn’t be ignored. 

“One of the biggest misconceptions is that reducing snoring automatically means a sleep problem has been solved,” notes Dr. Battle. “A nasal strip, positional change, or other intervention may reduce the sound of snoring while obstructive sleep apnea remains untreated.”

Research in Respiratory Medicine estimates that 32% of adults in the United States have obstructive sleep apnea. Considering this, the best thing you can do is steer your snoring loved one toward both real answers and possible medical treatment. Their loud snoring just may be the wake-up call you both need to maintain health.

Contact Dreem Health today to connect with a sleep specialist.

Frequently asked questions (FAQs) 

Why does my husband snore so loud?

An obstruction in the nose or throat is what causes a person to snore. But if someone is snoring so loudly that it’s preventing their partner from getting a good night’s sleep, it might be a symptom of obstructive sleep apnea: a blockage or narrowing in your airway that prevents air from moving through your windpipe.

Does louder snoring mean it's more serious?

Louder snoring is considered a red flag for obstructive sleep apnea, which increases the risk for multiple medical conditions like hypertension, atrial fibrillation, stroke, and cardiovascular disease. If your partner is snoring loudly, encourage them to make an appointment with a sleep medicine specialist, even if it’s to rule out more serious diagnoses.

Can someone else's snoring affect my health, too?

Yes. Even though you’re likely not at risk for obstructive sleep apnea, loud, incessant snoring from your partner can cause you to experience sleep deprivation. Sleep deprivation can lead to excessive daytime fatigue, irritability, headaches, and brain fog. Chronic sleep deprivation may result in high blood pressure and high cholesterol. 

Can I record my partner's snoring to show a doctor?

Yes. While a recording cannot provide an official sleep apnea diagnosis, you are in a primary position to provide detailed clinical insights to your partner’s sleep medicine specialist. The snorer can’t self-document most red flags (gasping or choking, breathing pauses, extremely loud snoring), but their partner certainly can!

Deep dive recommendations 

If you’re interested in learning more about snoring, sleep apnea, sleep testing, and treatment options, Dr. Battle recommends the following reliable patient education resources:

• The American Academy of Sleep Medicine (AASM)

• The National Heart, Lung, and Blood Institute (NHLBI)

And to learn how sleep apnea presents differently in women, read our latest article on the topic:

• Sleep Apnea Symptoms in Women: Why They Look Different Than You'd Expect