Key Takeaways:
- Mask It With Steady Sound: Consistent background noise, such as pink or brown noise, makes snoring less jarring to a sleeping brain.
- Make Your Bedroom More Sleep-Friendly: Soft surfaces, smart bed placement, and a head start on bedtime can all soften the nightly racket.
- Treat the Snoring, Not Just the Noise: Addressing snoring at its source with solutions like an anti-snoring mouthpiece can help both partners sleep more peacefully.
Maybe earplugs make your ears itch, or you’ve tried them before only to wake up with one missing. Perhaps you simply don’t like the idea of wearing something in your ears every night just because your partner snores. That’s understandable. With roughly 90 million people in the U.S. snoring, plenty of partners are losing sleep and looking for alternatives that work for both partners.
ZQuiet was born from that exact frustration. Our founders spent years searching for relief from Dan's snoring before building the solution themselves. Today, with more than 20 years of experience and FDA-cleared solutions for snoring, ZQuiet also offers curated solutions for home sleep testing and sleep apnea.
In this piece, we'll walk through five earplug-free ways to cut through the noise, plus how to tackle snoring where it actually starts.
Why Snoring Is So Tough To Tune Out
Your brain is surprisingly good at ignoring steady sounds like a ceiling fan or the hum of the fridge. What it can't ignore is change. Snoring rises, falls, pauses, and then erupts again, and each shift is a fresh alert to a sleeping brain that something is happening.
That's why the goal isn't silence. The most effective ways to block snoring sounds are either to smooth out those spikes with a steady layer of sound or to reduce how much noise reaches you in the first place.
5 Ways To Block Out Snoring Noise Without Earplugs
There's no single answer for how to block out snoring noise, so try these alone or stack a few together.
1. Fill The Room With Steady Sound
A consistent background sound helps drown out snoring by making each snore feel less sudden. Here's how the most common options stack up:
- White noise: Spreads energy evenly across frequencies and sounds like static or a fan.
- Pink noise: Leans toward lower frequencies and sounds softer, like a steady waterfall.
- Brown noise: Packs the most low-end rumble, similar to heavy rain or crashing waves.
Since snoring sits low on the sound spectrum, many people find pink or brown noise is the best sound to cover snoring. Keep the volume moderate and place the machine between you and the snorer.
2. Try Sleep Headphones
Thin sleep headbands and low-profile sleep earbuds let you play masking sounds right next to your ears. Some offer noise-cancelling for snoring, though active noise cancellation handles steady hums better than irregular snores, so pairing it with pink or brown noise usually works best.
3. Soften Your Bedroom's Acoustics
Hard floors and bare walls bounce sound around. A thick rug, heavy curtains, and an upholstered headboard absorb some of that echo. If the room allows it, a little extra distance between your pillow and theirs helps too.
4. Win The Race To Fall Asleep
Light sleep is when snoring wakes you most easily. Heading to bed 15 to 20 minutes before your partner gives you a chance to reach deeper sleep before the nightly concert begins.
5. Take An Occasional Sleep Vacation
There's no shame in a separate room now and then. An American Academy of Sleep Medicine survey found more than a third of Americans occasionally or consistently sleep in another room to accommodate a bed partner. A few solo nights can help you catch up on rest.
Turn Down The Volume At The Source
Masking works, but a quieter snorer means better sleep for both of you.
Help Them Sleep On Their Side
Back sleeping lets the jaw and tongue fall backward, which can narrow the airway. A body pillow or gentle nudge toward side sleeping may reduce snoring.
Rethink Evening Habits
Alcohol close to bedtime, nasal congestion, and heavy late meals can all make snoring worse. Small changes to the evening routine may quiet things down.
Try An Anti-Snoring Mouthpiece
The ZQuiet Anti-Snoring Mouthpiece is an FDA-cleared device that gently moves the lower jaw forward to help keep the airway open and reduce snoring. It's HSA/FSA eligible and comes with a 60-Night Guarantee. Our guide on How To Stop Snoring covers even more ways to kick snoring out of bed.
If the snoring comes with gasping, choking, or pauses in breathing, it's time to talk with a healthcare provider about obstructive sleep apnea. A simple 30-second assessment can show if your partner may be at risk and point to next steps.
When Earplugs Deserve A Second Chance
If your previous earplugs felt uncomfortable, slipped out during the night, or never created a proper seal, the issue might have been the design rather than the earplugs themselves. Basic foam options often come in a one-size-fits-all design and can become stiffer over time.
ZQuiet Flex-Fit Earplugs use soft, hypoallergenic silicone tips in two sizes, reduce noise by up to 27 decibels, and include a pull tab for easy removal. Paired with a pink noise machine, they make a strong backup plan for the loudest nights.
Final Thoughts
Earplugs aren’t your only option for sleeping beside someone who snores. White noise, a more comfortable sleep environment, going to bed earlier, or occasionally sleeping in separate rooms may help you get more rest. Still, the biggest improvement comes from addressing the snoring itself, giving both of you a better chance of waking up refreshed.
Frequently Asked Questions About Blocking Out Snoring Noise
Is it safe to sleep with white noise on all night?
Most people can use white noise overnight at a moderate volume. Keep the machine a few feet from your bed and avoid cranking it up.
What volume should a sound machine be for snoring?
Aim for a level just loud enough to soften the snoring, roughly the volume of a quiet shower, rather than trying to overpower it.
Can a fan help cover snoring?
Yes. A fan creates steady, broadband sound that works much like white noise, with the bonus of a cool breeze.
Are sleep headphones comfortable for side sleepers?
Fabric headband styles with thin, flat speakers tend to be the most comfortable for side sleepers.
Will sleeping in separate rooms hurt our relationship?
Not necessarily. Many couples find that better rest makes them happier together, especially when they keep bedtime routines like winding down together.
Does snoring get worse with age?
It often does, as throat muscles lose tone over time. Weight changes and alcohol use can also play a role.
Disclaimer: This article is for informational purposes only and is not intended as medical advice. ZQuiet and ZQuiet Advance are over-the-counter devices designed to help reduce simple snoring; they are not intended to diagnose, treat, cure, or prevent obstructive sleep apnea or any other medical condition. Home Sleep Testing and the Daybreak Oral Appliance are offered through the Daybreak Company and are subject to Daybreak’s Terms and Conditions. See their full terms and conditions for The Daybreak Patient Care Guarantee. ZQuiet’s 60-Night Guarantee does not apply to Daybreak’s products and services.
When you buy through our affiliate links, ZQuiet can earn a commission. Ad for Daybreak. Home sleep test not for all patients. Rx Only. Diagnosis, sleep test Rx, Daybreak Device Rx, and conditional dental review provided by independent, licensed healthcare professionals where required. Possible side effects. Results may vary. See the terms that apply and additional details at thedaybreak.com.
Note that ZQuiet’s 60-Night Guarantee and other terms or claims pertaining to ZQuiet’s products or services do not apply to Daybreak’s products and services.
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