How to Block Out Snoring and Get a Good Night's Sleep

Published: Last Updated: Sep 26, 2023

If you're one of the 40% of Australians grappling with the disruptive effects of snoring, you're not alone. Whether the culprit is a partner or a noisy neighbour, snoring can play havoc with your sleep quality. But fret not, we have multiple solutions tailored for you. Keep reading to discover a variety of ways to block out snoring and achieve a night of restful sleep.

how to block out snoring

What is Snoring?

Understanding Snoring

Before we delve into solutions, let's understand what snoring actually is. According to Sleep Health Foundation Australia, snoring takes place when the airway at the back of your throat becomes partially obstructed during sleep. This causes the surrounding soft tissue to vibrate, creating the sound we know as snoring. Beyond mere annoyance, frequent or loud snoring can impact your health. Hence, it’s crucial to find effective ways to block it out.

Comprehensive Solutions for Blocking Out Snoring

1. Earplugs

The simplest yet effective solution is using earplugs. Modern earplugs come with special filters to block low-frequency noises like snoring while allowing other ambient sounds. Ideal for moderate-level snoring. Silicone earplugs specifically designed for sleeping are known to be very effective in blocking out partner snores.

2. Sleep Headphones

A step up from earplugs, sleep headphones use passive noise-cancelling technology. These headphones are available in different styles and insulation levels, so you can choose what best suits your needs. You can listen to soothing sounds or music to aid sleep.

3. White Noise Machines

These machines emit calming sounds like rain or ocean waves. They are especially effective in drowning out the snoring sound and can lull you to sleep. There are also a number of white noise apps availble on mainstream app stores that you can play through your phone.

4. Change Your Sleep Environment

If feasible, consider moving your bedroom away from the snoring source or use blackout curtains to add an extra layer of soundproofing.

5. Aromatherapy and Essential Oils

Diffuse calming essential oils like lavender to create a relaxing ambiance. This will not only help you sleep but can also make you less sensitive to snoring.

6. Meditation and Mindfulness Techniques

Using mindfulness techniques or listening to meditation music can be a natural and effective way to block out snoring.

7. Adjust Your Sleep Routine

Maintaining a consistent bedtime and wake-up time can sometimes mitigate the impact of disruptions like snoring. Consistency helps your body adhere to a healthy sleep cycle.

8. Reduce Stress

Elevated stress levels can make you more sensitive to disturbances like snoring. Try to reduce stress through techniques like journaling before sleep to clear your mind.

9. Anti-Snoring Devices for the Snorer

Sometimes the solution may lie in addressing the source and getting the snorer to take some action with some anti-snoring aids. Anti-snoring mouthpieces, nasal strips or anti-snoring chin straps can be used by the snorer to reduce or eliminate the noise.

Additional Considerations

While weighted blankets can dampen some exterior noises, they are generally less effective against snoring. Likewise, air purifiers with built-in fans offer limited noise cancellation but can improve air quality.

 

Snoring can disrupt your life, but there are numerous strategies available to help you block out the noise and ensure quality sleep every night. From simple solutions like earplugs to more comprehensive approaches like mindfulness techniques, there’s something for everyone.