There is no single best snoring solution, because people snore for different reasons. The good news for couples is that the partner who is kept awake is often the best person to work out why. A few nights of noticing when and how the snoring happens can point you both to the option most likely to help.
Work out the cause together
The snorer is asleep, so the partner sees what the snorer can't. Over a few nights, notice:
- Is the snorer's mouth open while they snore?
- Is it louder when they're on their back?
- Is it worse after alcohol?
- Does their nose sound blocked, or is it worse during a cold or hay fever?
- Are there pauses in breathing, followed by a gasp or snort?
A short phone recording can help the snorer hear it for themselves. Treat it as a shared problem to solve rather than a complaint.
Match the solution to the snoring
Most people snore for more than one reason, so you may need to combine a few of these.
Louder on the back: change position
On the back, the jaw and tongue fall back towards the throat and narrow the airway. Side sleeping keeps the airway more open. A pillow wedged behind the back, or a body pillow to hug, makes it harder to roll over during the night. The partner can also give a gentle nudge onto the side.
Worse after drinks: cut back in the evening
Alcohol relaxes the muscles that hold the airway open. Avoiding alcohol in the hours before bed is a free change worth trying. Some sleeping tablets and sedating medicines have a similar effect, so ask your GP or pharmacist about any regular medication.
Blocked or narrow nose: support nasal breathing
When breathing through the nose takes effort, the mouth falls open and snoring gets louder. The Snore Attack Magnetic Nasal Clips gently support the sides of the nose. A small magnetic adhesive strip goes on the outside of the nose, and a reusable clip attaches to it. The Starter Pack includes four clip sizes so you can find a comfortable fit.
Apply the strip to clean, dry skin and stop using it if irritation develops. Keep the magnets away from pacemakers and other implanted devices, and away from small children. If the nose is blocked most of the time, not just during a cold or hay fever, see your GP, who may refer you to an ENT specialist.
Mouth open: keep the lips closed
When the mouth falls open during sleep, the jaw drops and the tongue moves back, narrowing the airway. Snore Attack Mouth Tape keeps the lips gently closed so you breathe through your nose. It is hypoallergenic and gentle to remove, even over a beard or moustache.
1. Check you can breathe comfortably through your nose.
2. Make sure your lips are clean and dry, with no lip balm.
3. Place the strip across the centre of your lips.
4. In the morning, peel it off slowly from one corner.
Only use mouth tape when your nose is clear. Don't use it with a blocked nose, if you feel nauseous, after alcohol or sedatives, or on broken skin or cold sores, and it is not suitable for children. If you use CPAP, check with your sleep clinician first. If you use a mandibular advancement splint, put the splint in first, then apply the tape. Always read the label and follow the directions for use.
Tongue falling back: support tongue position
For some people, snoring comes from the tongue falling back during sleep. The Snore Attack Shield positions the tongue against the roof of the mouth and encourages a closed-mouth posture. It is designed to be used with the mouth tape and nasal clips.
Still snoring: talk to your dentist
If snoring continues after these changes, a mandibular advancement splint may be worth discussing with your dentist. It is a custom-made appliance that holds the lower jaw slightly forward during sleep to help keep the airway open. A dentist needs to assess whether it suits you.
Try one change at a time
Changing one thing at a time makes it easier to tell what is helping. Start with the free changes, such as position and alcohol, then add a product that matches what you've noticed. The partner's view of how the nights are going is a useful guide.
When snoring needs a closer look
Partners are often the first to notice signs of something more than snoring. Consider a sleep study if the snorer:
stops breathing for a few seconds, then gasps or chokes
is very sleepy during the day, even after a full night in bed
wakes with headaches
has high blood pressure that is hard to control
Aer Healthcare arranges home sleep studies across Australia, with results reported by a sleep physician.
Find out more about a home sleep studyhttps://www.snoringtreatment.com.au
Frequently Asked Questions
What is the best snoring solution for couples?
It depends on why the snoring happens. Notice whether it's worse on the back, after alcohol, with a blocked nose or with the mouth open, then choose the option that matches. Many people need a combination.
Can we use nasal clips and mouth tape together?
Yes. The clips help keep the nose open and the tape keeps the lips closed, so you keep breathing through your nose. Only use mouth tape when your nose is clear.
How can I tell why my partner snores?
Watch over a few nights. Notice whether their mouth is open, whether it's louder on their back or after drinks, and whether their nose sounds blocked. A phone recording can help.
When should my partner's snoring be checked?
If you notice pauses in breathing followed by gasping or choking, or your partner is very sleepy during the day, consider a sleep study. Aer Healthcare arranges home sleep studies across Australia.
