Herbie Murray
Snoring can be a nightmare for both partners, affecting the health and well-being of both the snorer and the person trying to sleep. While soft foam or wax earplugs can be effective for some, they are not a perfect solution for everyone. So, what are some other ways to sleep through snoring without earplugs?
Characteristics and Values
| Characteristics | Values |
|---|---|
| Earplugs | Wax, silicone, foam |
| Headphones | Bluetooth headband with speakers, AirPods, noise-canceling headphones |
| White noise machines | Ocean waves, rainfall, waterfall |
| Sleeping position | Supine position, sleeping on the side |
| Tennis ball or padded weight belt | Prevent sleeping on the back |
| Pillow | Anti-snoring pillow, head-positioning pillow, wedge pillow |
| Lifestyle changes | Weight loss, stop smoking, reduce alcohol intake, avoid sedatives |
| Medical evaluation | Sleep study, continuous positive airway pressure (CPAP) therapy, oral appliance, surgery |
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What You'll Learn
Try a white noise machine or app
If you're looking to block out snoring without earplugs, white noise could be your answer. White noise machines generate a steady, consistent noise that can help to mask the sound of snoring. The noise is soothing to listen to, and you can choose from a variety of options, such as the sound of ocean waves or a waterfall. If you don't want to invest in a separate white noise machine, you can download a white noise or meditation app for your smartphone and let that play instead.
White noise can be effective in covering up the sound of snoring, and you can also try white noise earbuds, which may be more convenient and portable. While research has not shown that white noise improves sleep, it also does not appear to be harmful. However, keep in mind that white noise could interfere with other important noises, such as a crying baby or a morning alarm.
If you're looking for a more natural approach, you can try creating your own white noise by concentrating on consistent background noises, such as the humming of an air conditioner or the ticking of a clock. This can help you focus your mind away from the snoring and may even create an ASMR-like tingly feeling.
For those who are sensitive to noise, white noise may not be the best solution. In this case, you can try noise-cancelling headphones or earplugs designed for sleeping, which can help block out the sound of snoring without the need for a separate machine or app.
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Experiment with different types of earplugs
If you're looking to block out the sound of snoring without resorting to earplugs, there are a few different options you can try. However, if you are open to experimenting with earplugs, there are a variety of types available that may suit your needs.
Earplugs are a popular option for blocking out snoring, and there are several varieties to choose from. Foam earplugs are a common, inexpensive option that can be found at most drugstores. However, some people find that they fall out easily and are not effective in blocking out snoring. Silicone earplugs are another option and are designed for people who spend time in very noisy environments, such as airports or rock concerts. This type of earplug may be more effective in blocking out louder snoring. Wax earplugs are also an option and can be moulded to your ear for a more secure fit. Experimenting with different angles and compression levels can also improve their noise-blocking capabilities. Some brands to consider are Macks, HDX, Milwaukees, and 3Ms, although it is important to research the latter due to a class-action lawsuit. Alpine also offers two types of earplugs, SleepSoft and SleepDeep, with the latter designed for louder snoring.
While earplugs can be effective, they may not work for everyone. Some people find that earplugs are uncomfortable or fall out easily, especially during sleep. Additionally, some people prefer to listen to something as they fall asleep, which can be difficult with earplugs blocking the ear canal. In these cases, other options such as white noise machines, noise-cancelling headphones, or smartphone apps may be more suitable alternatives.
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Use noise-cancelling headphones
If you don't like the feeling of earplugs, noise-cancelling headphones are a good alternative. While they may not be as comfortable as earplugs, they are still a viable option. For example, one user found success with their noise-cancelling AirPod Pros, although they did find them uncomfortable to sleep in.
If you are looking for headphones designed for sleeping, the Bose QuietComfort Earbuds II are a good option. They are adjustable for comfort and allow you to toggle between 'Aware' and 'Quiet' modes. The former minimises loud sounds while keeping you alert to your surroundings, and the latter provides complete noise cancellation. They have a battery life of six hours, which may not be enough to last you the whole night, but it is an improvement on the AirPods' battery life of five hours.
If you are looking for a cheaper option, you could try using a pair of AirPods with a sleep or white noise app. This method has been found to work in drowning out snoring, although the battery life may not be long enough to last the whole night.
It is important to note that side sleepers may find headphones uncomfortable, and there is a high chance of them falling out during the night.
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Try a sleep position change
If you're sharing a bed with a snorer, you may be able to reduce their snoring by encouraging them to change their sleeping position. Many people snore when lying flat on their backs, so getting them to sleep on their side or with their head elevated may help.
You could try sewing a tennis ball into the back of their pyjama top to make it uncomfortable for them to sleep on their back. Or, if you don't want to go to the effort of getting the needle and thread out, you could slip a tennis ball (or any other smooth object) underneath their back in the middle of the night. This may, however, cause back pain in the snorer.
You could also try a head-positioning pillow, which can help to align the sleeper's neck so they're less likely to snore. A slightly thicker or firmer pillow might also do the trick, as could raising the head end of the bed slightly, if it's adjustable.
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Get a snoring evaluation
If you are the one snoring, or if you are sleeping with a snoring partner, it is important to get a snoring evaluation. Snoring can be a sign of a serious sleep disorder, such as sleep apnea, which requires medical attention. Sleep apnea is characterised by loud snoring followed by a few seconds of silence due to a pause in breathing. This is then followed by a snort-like sound, and snoring resumes. If your partner hears you stop breathing during the night, you should consult a healthcare provider to determine if sleep apnea is the cause.
A snoring evaluation can determine how much a person snores and identify the possible causes. The exact cause of snoring varies from person to person. For some, it occurs when the tongue or soft tissue at the back of the throat relaxes during sleep. For others, it may be due to a physical obstruction in the throat or nose, such as a deviated septum, that partially blocks airflow.
A sleep study is a reliable way to evaluate snoring and determine if there are any underlying medical conditions. The evaluation may reveal conditions such as obstructive sleep apnea (OSA), for which there are treatment options available. These include continuous positive airway pressure (CPAP) therapy, oral appliances, and, in some cases, surgery.
It is important to note that self-assessment of snoring is unreliable, and even bed partners' assessments may not always correlate with objective measurements. Therefore, seeking a professional evaluation is crucial to accurately assess the severity and causes of snoring.
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Frequently asked questions
You can try a white noise machine or a smartphone app that plays white noise. You can also try noise-canceling headphones or a headband with speakers.
You can try inexpensive soft foam earplugs or silicone earplugs designed for blocking out loud noises. You can also try mouth tape, which is an adhesive plaster strip designed to keep the mouth closed during sleep.
If you or your partner is the one snoring, you can try sleeping on your side instead of your back. You can also try a head-positioning pillow or a special wedge pillow to help position your head and neck in a way that may reduce snoring.
If the snoring is due to a physical obstruction in the throat or nose, weight loss may help. Quitting smoking and reducing alcohol consumption or sedatives before bed may also help reduce snoring. If the snoring is severe and interferes with your sleep, it is recommended to consult a doctor or healthcare professional for further evaluation and treatment options.
