Last Updated: October 9, 2026
Snoring rarely disturbs only the snorer. Partners lose sleep, wake through the night, and sometimes end up in the spare room. The good news is that most snoring has a few common causes, and working through them together usually makes a real difference to both of you.
Why snoring happens
Snoring is the sound of the soft tissues at the back of the throat vibrating as air passes through a narrowed airway. It tends to be worse when you sleep on your back, breathe through your mouth, have a blocked nose, or have been drinking. Most people snore for more than one of these reasons, so the most effective approach is to tackle them one at a time.
1. Change sleep position
On your back, the jaw and tongue fall back towards the throat and narrow the airway. Side sleeping keeps the airway more open. A body pillow, or a pillow wedged behind the back, makes it harder to roll over during the night. This is a free first step and worth trying for a week or two.
2. Cut back on evening alcohol
Alcohol relaxes the muscles that hold the airway open, so snoring is often louder after a few drinks. Avoiding alcohol in the three to four hours before bed is one of the simplest changes a couple can make. Some sleeping tablets and sedating medicines have a similar effect, so it is worth asking a GP or pharmacist about any regular medication.
3. Open up the nose
When the nose is blocked or narrow, breathing through it takes effort, so the mouth falls open and snoring gets louder. The Snore Attack Magnetic Nasal Clips gently support the sides of the nose to make nasal breathing easier. 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.
If the nose is blocked from a cold or hay fever, a saline rinse can help. Decongestant sprays should only be used for a few days at a time.
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4. Keep the mouth 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.
How to use it:
- Check you can breathe comfortably through your nose.
- Make sure your lips are clean and dry, with no lip balm.
- Place the strip across the centre of your lips.
- In the morning, peel it off slowly from one corner.
Don't use mouth tape 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.
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5. 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.
6. Look at weight and fitness together
Extra weight, particularly around the neck, narrows the airway. Losing even a moderate amount of weight reduces snoring for many people. Making changes together, such as evening walks or cooking at home more, is easier than one person going it alone.
Help for the partner who's awake
While you work on the snoring, a few things can protect the other person's sleep:
- Earplugs designed for sleep, or a white noise machine or fan, mask snoring noise.
- Going to bed first gives the light sleeper a chance to fall asleep before the snoring starts.
- Sleeping apart now and then is not a failure. A few good nights can take the pressure off while you try the changes above.
It also helps to talk about snoring as a shared problem to solve rather than a complaint. The snorer often has no idea how loud it is, and a recording on a phone can be a useful, non-confrontational starting point.
When snoring needs a closer look
Partners are often the first to notice signs of obstructive sleep apnoea. 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 fastest way to stop my partner snoring?
Start with the free changes: side sleeping and no alcohol in the hours before bed. If the snoring continues, look at whether a blocked nose or mouth breathing is involved, and try nasal clips or mouth tape to suit.
Can we use nasal clips and mouth tape together?
Yes, and they work well as a pair. 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 the nose is clear.
Is it normal to sleep in separate rooms because of snoring?
Yes, many couples do it occasionally. It can protect both people's sleep while you work on the cause, and it doesn't have to be permanent.
When should my partner's snoring be checked?
If you notice pauses in breathing, gasping or choking, or your partner is very tired during the day, it is worth having a sleep study. Aer Healthcare arranges home sleep studies across Australia.