Partner's Snoring Keeping You Up? Earplugs vs. White Noise
Snoring is hard to ignore. Soft foam earplugs usually beat white noise on price; here is how to use both, and when to see a doctor.
By Jamilur Rahman Updated November 5, 2026 · 7 min read
- Time
- 5 min tonight
- Cost
- Under $20
- Difficulty
- Easy
In this guide
Quick answer
Earplugs and white noise both work, but in different ways. Soft foam earplugs block part of the snoring and cost pennies a night. White noise covers it with steady sound. Try earplugs first, add low white noise if the snoring still cuts through, and ask your partner to try the free snoring fixes too.
Free fix vs. permanent fix
Side-sleeping and a quieter snorer
- Ask your partner to sleep on their side, with a pillow behind the back
- No alcohol in the last few hours before bed
- Clear a stuffy nose before bed with a saline spray or a warm shower
- Run a fan or a white noise app on low across the room tonight
How long it lasts: Some nights. Snoring depends on sleep position, a stuffy nose and alcohol, so the effect varies.
Soft foam sleeping earplugs
Foam earplugs sit in the ear canal and cut a lot of sound, whether or not your partner changes anything. They block high sounds better than deep rumbles, which is why a little white noise on top helps if you still hear the snoring.
How long it lasts: Each pair lasts a few nights. A box lasts weeks, so it is a steady fix for as long as the snoring lasts.
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What you'll need
-
Spare pillow
Behind your partner's back, to keep them on their side
You have it -
Phone white noise app or a fan
Free masking sound for tonight
You have it - Our pick Illustration
Soft foam sleeping earplugs
The cheapest way to block most of the sound
- Illustration
White noise machine
For snoring that gets through, or if plugs bother you
Why it happens
Relaxed throat tissue
In sleep, the throat muscles relax and the airway narrows. Air flowing past makes the tissue vibrate. Sleeping on the back often makes it worse.
A blocked nose
Colds, allergies and dry air push people to breathe through the mouth, which often adds noise.
Alcohol and sedatives
A drink or two close to bedtime relaxes the throat more, so snoring is often worse after a night out.
Weight, age and anatomy
Extra weight around the neck and changes with age make snoring more common. It runs in some families.
Sleep apnea
Loud snoring with gasping or pauses in breathing can be sleep apnea, a medical condition. That needs a doctor, not a gadget.
Try this first (free)
Do these in order, starting with the simplest.
-
1. Ask them to sleep on their side
Tool used: Spare pillowSnoring is usually worst on the back. A pillow behind the back helps your partner stay on their side. It costs nothing and can cut the noise a lot.
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2. Skip alcohol close to bedtime
Alcohol relaxes the throat. Stopping a few hours before bed can lower the snoring.
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3. Clear the nose
A saline spray or rinse before bed, a warm shower and fixing very dry air can help with stuffy-nose snoring.
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4. Add masking sound tonight
Tool used: Phone white noise app or a fanRun a fan, or a white noise app on a phone placed across the room, on low. Keep it just loud enough to blur the snoring, not to drown it out.
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5. Use foam earplugs the right way
Tool used: Soft foam sleeping earplugsRoll the plug into a thin cylinder, pull your ear up and back, insert it and hold it for 30 seconds while it expands. It should feel snug, not painful. If you can still hear a lot, it is probably too shallow.
IllustrationCheck price on AmazonTool for this step
Soft foam sleeping earplugs · The cheapest way to block most of the sound
When free fixes aren't enough
If earplugs and a low sound machine do not cover the snoring, or you cannot wear earplugs comfortably, use both together. Together they cover more than either alone. If your partner snores loudly every night, gasps, stops breathing for moments or is sleepy through the day, that can be sleep apnea. Ask them to see a doctor. Treating it is the fix for the snoring itself, and it matters for their health.
Buy the fix
Still stuck after the free fixes? These are the products we would look at.
| Pick | Product | Fixes | Who it's for | Buy |
|---|---|---|---|---|
| Best pick | Soft foam sleeping earplugs | loud snoring reaching your ears at night | Anyone who wants to block snoring tonight for the lowest cost. | Check price |
| Upgrade pick | White noise machine | snoring you can still hear through earplugs, or plugs that bother you | People who cannot wear earplugs, or who also want to cover street or neighbor noise. | Check price |
Soft foam sleeping earplugs
Fixes: loud snoring reaching your ears at night
Look for: A noise reduction rating (NRR) of about 30 or higher; Soft, slow-expanding foam that is comfortable on your side; A small or tapered shape if you have small ears or sleep on your side; A multi-pair pack, since they wear out.
- Who it's for
- Anyone who wants to block snoring tonight for the lowest cost.
- Honest downside
- You must hear a baby or an alarm, or you get ear infections or blocked wax easily. Talk to a doctor first.
White noise machine
Fixes: snoring you can still hear through earplugs, or plugs that bother you
Look for: Real fan or non-looping sounds, so there is no obvious loop or click; A volume that stays steady at low settings; A timer or an all-night mode, your choice; A wall plug or battery, so it does not use your phone.
- Who it's for
- People who cannot wear earplugs, or who also want to cover street or neighbor noise.
- Honest downside
- Your partner's snoring is very loud, since masking it may need a volume that is too loud to sleep. Never place one in a baby's crib.
As an Amazon Associate I earn from qualifying purchases. We don't show prices because they change, so use the button to see today's price.
How we picked: How we picked: this page is based on sleep health guidance on snoring, hearing protection ratings, pediatric advice on baby noise machines, and what people report in reviews of earplugs and sound machines. We do not test products by hand.
Earplugs vs white noise at a glance
- Earplugs: cost pennies a night, block part of the sound directly, can feel odd at first, and need replacing every few nights.
- White noise: costs more up front, covers many noises at once, needs no fitting, and does little against a loud snore if kept quiet.
- Both together: usually the strongest option for loud snoring, with the machine kept low.
When snoring is a health warning
Loud snoring with gasping, choking, pauses in breathing or daytime tiredness can be sleep apnea. It is common and treatable. A primary care doctor can refer your partner for a sleep study. Earplugs help you sleep, but they do not treat the cause.
If you listen for a baby or an alarm
Earplugs can make you miss a baby crying or a smoke alarm. If that matters, wear one plug, or talk with your partner about a plan, such as taking turns on the quiet side of the house. Make sure smoke alarms are working and loud.
What to skip
Sleeping with earbuds, and cranking white noise up
Earbuds are uncomfortable to sleep on, can press on the ear and keep your brain tuned to talk and music. A machine set loud enough to drown out snoring can be too loud for good sleep and for your hearing. Aim for low and steady, and add earplugs instead of turning up the volume.
Frequently asked questions
Which works better for snoring, earplugs or white noise?
Why can I still hear snoring through earplugs?
Is it safe to sleep with earplugs every night?
Will white noise help with my husband or wife snoring?
Snoring keeps my baby awake. Can I use white noise?
Related problems
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