How to Sleep Next to a Snoring Husband: Our 8 Best Tips & Tricks

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Plus, find out ways to help your husband stop snoring immediately

Co-authored by ZQuiet and Sophie Burkholder, BA

Last Updated: February 19, 2026 Fact Checked

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Loud Snoring Causes

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Why Snoring Is Disruptive

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Natural Remedies

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When Natural Remedies Aren’t Enough

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A Proven Solution: How ZQuiet Helps Reduce Snoring

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Choosing the Right ZQuiet Mouthpiece

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When you sleep next to someone every night, snoring can be a pain for both parties. The snorer may not be getting as restful a night’s sleep as they seem to be, and their snoring partner might be up all night tossing and turning. If that sounds like you and your husband, you can stop all that in its tracks with the snoring solutions listed below. We’ll also cover why your husband might be snoring so loudly in the first place, and what to do if natural remedies aren’t cutting it. Keep reading for everything you need to get back to a restful night’s sleep!

How do you deal with a snoring spouse?

Start with quick, natural solutions like rolling your husband onto his side or elevating his head with a pillow. You can also try to block out the sound with earplugs or white noise. If none of that works, consider getting an anti-snoring mouthpiece to curb your husband’s snoring for good. Jump to: Products that can help.

Section 1 of 6:

Why Your Husband Snores So Loudly

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Your husband may snore due to lifestyle habits, sleep position, or an underlying condition. There are many different causes for snoring—physiologically, your husband likely snores because his throat muscles are overly relaxed or his airways are narrowed causing the tissues in the back of the throat to vibrate. This is sometimes due to lifestyle factors such as his sleep position, weight, alcohol use, or tobacco use. Snoring may also be worsened by nasal congestion or a deviated septum. Some people also have anatomical features that cause their snoring, such as a long soft palate, large tonsils, or an irregular jaw.^{[1]
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- Fortunately, some of these issues can be addressed with mechanical aids, such as mouthpieces that are designed to reposition the jaw—a method used by dental practitioners and made by trusted brands like ZQuiet.
- In some cases, snoring might be a symptom of an underlying condition, such as obstructive sleep apnea. If your husband’s snoring is particularly loud and severe or is accompanied by gasping or choking, have him speak to a doctor to assess any potential diagnoses.

Section 2 of 6:

Why Loud Snoring Disrupts Sleep (and Relationships)

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While snoring from time to time isn’t a big deal, long-term and excessive snoring can lead to health problems. Right off the bat, a snorer is probably not getting restful sleep, which can lead to daytime fatigue, morning headaches, and cold symptoms. Down the line, however, loud and excessive snoring is linked to an increased risk of high blood pressure, heart attacks, and strokes. This is especially true if the snoring is caused by obstructive sleep apnea, a potentially dangerous condition where breathing is frequently interrupted during sleep.^{[2]
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As your husband’s sleeping partner, you may be suffering from sleep deprivation. If you can’t get any sleep because your husband snores, you’re likely to become more irritable, struggle with concentration, and feel increased anxiety and depression symptoms. In the long run, you can even develop a higher risk of health problems like heart disease and diabetes.^{[3]
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Research source} Your relationship can also suffer, as excessive snoring and a consequent lack of sleep may lead to resentment or decreased intimacy in your partnership.^{[4]
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- If neither you nor your husband is getting quality sleep, there can be major emotional impacts. You might feel frustrated or exhausted throughout the day, leading to more fights or squabbles.
- You may also decide to sleep in separate bedrooms, which has the potential to lessen your intimacy, weaken your connection, or create more tension over time.

Section 3 of 6:

Natural Remedies to Try First

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1
Listen to some white noise. White noise can help mask your husband’s snoring and make your brain focus on something else. There are many different types of white noise and ways to produce it. You could simply turn on a box or tower fan, or you could use an actual white noise machine. You could also put on a white noise YouTube video or download a free white noise app.
- If you play white noise from a video or app, you could play it out loud, or you could sleep with headphones in so that the snoring is harder to hear. You may have a hard time sleeping with headphones in, however.
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Sleep with earplugs in. Sleeping with earplugs can help to muffle or even block out snoring sounds. If you’ve never slept with earplugs before, you can start with the single-use foam earplugs that are sold at most drugstores. You can also use a premium earplug that will be better for long-term or nightly use. For instance, the ZQuiet Flex-Fit Earplugs are compact, hypoallergenic, and reusable. They’re even designed with specialized sound-reducing filters to reduce snoring sounds by up to 27 decibels, making them an excellent solution for your husband’s snoring.
- What if you have to hear things at night? If you can’t sleep with earplugs at night for any reason, like if you need to listen to a baby monitor, then this might not be the best solution for you (luckily, we have more options in this list!).
- Some people claim that they can still hear their babies through their earplugs, so you could maybe test that out on a night when your husband is staying awake past you or is otherwise alert.
Some snorers will snore more loudly in certain sleeping positions. For instance, if your husband snores the most when he’s lying on his back, ask him to roll onto his side (or gently push him over yourself).^{[5]
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Go to source} You might also consider investing in an adjustable bed base so that your husband can sleep at an incline, which may help his snoring.^{[6]
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If you can sleep through his snoring but can’t fall asleep while he’s snoring, ask your husband to give you time to fall asleep before coming to bed or falling asleep himself. If you’re already in a deep sleep by the time he starts snoring, you may be able to sleep through the snoring without any issues.
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Use a humidifier in your bedroom. A humidifier can help reduce snoring for some people, though it depends on the underlying cause. Humidifiers add moisture to the air, which can soothe dry and irritated nasal passages and throats. If your husband’s snoring is caused by dryness in his nose and throat, a humidifier may help.^{[7]
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- Sleep in a different room from your husband. Unfortunately, some spouses sleep in separate rooms because one of them simply can’t sleep with the other’s snoring. While most couples treat this as a last resort, it is a common solution, especially if nothing else works to curb the snoring.

Section 4 of 6:

When Natural Remedies Aren’t Enough

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Try an anti-snoring mouthpiece. These mouthpieces are designed to fit into your mouth and gently hold your lower jaw forward in order to keep the airway open (which may reduce snoring). Some of these products, like this FDA-cleared mouthpiece from ZQuiet, are designed by expert dentists to aid clients who deal with snoring. ZQuiet’s Original Anti-Snoring Mouthpiece is meant to work immediately to reduce snoring, and you don’t need to boil or mold it before use.^{[8]
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- Some mouthpieces are even customized and adjustable to comfortably fit your jaw. This ZQuiet custom anti-snoring mouthpiece, for instance, uses a patented design for maximum comfort and reduced pressure on your teeth.
- ZQuiet also offers a product quiz to help you figure out which mouthpiece is right for you, so you can make an easier choice for you and your husband. Plus, their mouthpieces come with free shipping and a 60-night guarantee, so there’s no harm in trying one and finding out if it works for you!

Section 5 of 6:

A Proven Solution: How ZQuiet Helps Reduce Snoring

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Over 1 million people use ZQuiet to reduce their snoring. ZQuiet (as seen on Oprah, TLC, and E!) serves as a simple, clinically-backed mechanical solution to curb snoring. The mouthpiece works by gently pushing the lower jaw forward, which pulls the tongue and soft tissues away from the back of the throat. As a result, the tongue and tissues can’t block the airway, which helps reduce or eliminate vibrations in the throat or mouth—aka, the cause of many people’s snoring. For your husband, using a ZQuiet device is very simple. All he has to do is place the custom-fitted mouthguard over his upper and lower teeth and go to sleep as normal.
- The ZQuiet mouthpiece is immediately effective, working the very first night without any molding or fitting.
- ZQuiet also offers fast, free shipping (on orders over $50) and a 60-day guarantee, so you can get your mouthpiece quickly and try it out risk-free.
- ZQuiet was actually designed by dental experts—a husband who snored and a wife who couldn’t get any sleep. So they’ve been in your shoes. Fortunately, they’ve created a solution that really works.

Section 6 of 6:

Choosing the Right ZQuiet Mouthpiece

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There are two ZQuiet mouthpiece options: original and custom. The original ZQuiet mouthpiece is a simple, ready-to-use tool that provides immediate snoring relief and all-night comfort for both the snorer and their sleeping partner. You can choose between two jaw adjustment sizes. Once the mouthpiece arrives at your home, you can use it instantly without any boiling or molding. ZQuiet’s custom anti-snoring mouthpiece, on the other hand, is slightly more adjustable. It features a slim, lightweight design that reduces any discomfort in your teeth. Unlike the original mouthpiece, the custom option molds to your teeth for an improved fit and features a hinge to provide natural jaw movement.
- Which ZQuiet mouthpiece is right for you? It depends on a variety of factors, but most first-time users opt for the Original 2-Size Starter Set. This set comes with two different sizes of mouthpieces (along with a storage case) so that you can get your best fit on the first try. Both mouthpieces work by gently moving your jaw forward and clearing your airways.
  - For a more personalized answer, take ZQuiet’s product quiz. Just answer a few quick questions about your husband’s snoring and sleep habits, and ZQuiet will let you know which mouthpiece is right for you.