Sleep Better. Live Better

Loving someone who snores can be exhausting literally. While they sleep soundly, you’re lying awake counting each rumble, and night after night of broken sleep takes a real toll on your mood, health, and even your relationship. The good news: there’s plenty you can do, both to protect your own sleep and to help them snore less.

Here’s how to sleep with a snoring partner.

Protect Your Own Sleep

You can’t always stop the snoring instantly, so start by shielding your own rest:

1. Wear earplugs. Soft foam or moldable silicone earplugs are the simplest, cheapest fix they take the edge off snoring while still letting you hear an alarm.

2. Use a sound machine. Steady white, pink, or brown noise masks the unpredictable peaks of snoring with a soothing, constant sound that’s far easier to sleep through.

3. Try sleep earbuds or headphones. Comfortable sleep-specific earbuds can play white noise or calming audio right in your ears, blocking snoring more completely than earplugs alone.

4. Fall asleep first. Head to bed a little earlier than your partner if you can. Once you’re in deep sleep, snoring is far less likely to wake you.

5. Keep the room cool and dark. The better your sleep environment, the deeper you’ll sleep and the more noise you’ll sleep through.

Help Them Snore Less

Tackling the snoring at its source helps you both:

6. Encourage side sleeping. Snoring is often worst on the back, when the tongue falls backward. A gentle nudge to roll over or a body pillow to keep them on their side can quiet things quickly.

7. Raise the head of the bed. Elevating their upper body slightly with pillows or an adjustable base helps keep the airway open.

8. Address the triggers. Alcohol before bed, congestion, and dehydration all worsen snoring. Cutting the nightcap, treating allergies, and staying hydrated can make a noticeable difference. (Share our guide on stopping snoring naturally with them.)

9. Talk about it kindly. Bring it up with care, not blame framed as “I want us both to sleep better,” not an accusation. Snoring is involuntary, and teamwork gets better results than resentment.

Consider a “Sleep Divorce”

10. If nothing else works, sleeping in separate rooms sometimes called a “sleep divorce” is increasingly common and nothing to feel ashamed of. Many couples find that protecting each other’s sleep actually *improves* their relationship, because two well-rested people are kinder and more connected than two exhausted ones. It doesn’t have to be permanent, and it doesn’t mean anything is wrong.

When Snoring Needs a Doctor

Here’s the important part: loud, chronic snoring especially with gasping, choking, or pauses in breathing can be a sign of obstructive sleep apnea, which is a genuine health risk for your partner. If you notice these signs, encourage them to see a doctor. You listening at night might be the very thing that catches a treatable, even serious condition. This matters far more than the lost sleep alone.

The Bottom Line

To sleep with a snoring partner, protect your own rest with earplugs, a sound machine, or sleep earbuds and by falling asleep first while helping them snore less through side sleeping, head elevation, and cutting triggers. Keep the conversation kind, consider separate rooms if you need to, and watch for signs of sleep apnea that warrant a doctor. With a mix of these, quieter, more restful nights are absolutely within reach for both of you.

Mouth taping literally taping your lips shut at night to force nasal breathing has gone viral on social media, with fans claiming it stops snoring, cures dry mouth, and transforms sleep. But behind the hype, sleep experts have real concerns. Before you tape anything to your face, here’s an honest look at what the evidence says, and the risks you absolutely need to know.

Important: this article is general information, not medical advice. Mouth taping can be dangerous for some people. Talk to a doctor before trying it especially if you snore or have any breathing issues.

The Idea Behind Mouth Taping

The theory is that breathing through your nose (rather than your mouth) is healthier it filters and humidifies air, may support better oxygen use, and could reduce snoring and dry mouth. Mouth taping aims to force nasal breathing by keeping your lips closed overnight. That’s the pitch, anyway.

What the Evidence Actually Says

Here’s the honest truth: the science is thin. There’s little high-quality research showing mouth taping meaningfully improves sleep, and most of the enthusiasm comes from social media testimonials rather than solid studies. A few small studies have looked at it in specific groups, but the overall evidence is limited and far from convincing. In short, the benefits are largely unproven.

The Real Risks (Read This First)

This is where caution matters most, because mouth taping isn’t harmless:

It can be dangerous for people with sleep apnea. This is the big one. If you have obstructive sleep apnea diagnosed or undiagnosed taping your mouth shut can block a vital backup airway and make dangerous breathing pauses worse. Since many people with apnea don’t know they have it, and loud snoring is a key sign, this risk is easy to stumble into.

It’s a problem if your nose is blocked. With congestion, a cold, allergies, or a structural issue like a deviated septum, taping your mouth can leave you struggling to breathe.

Other downsides. Skin irritation from the adhesive, anxiety or panic from the restricted feeling, and a risk of choking if you feel nauseous or vomit.

Because of these risks, a number of sleep specialists advise against mouth taping, particularly without medical guidance.

Who Should Never Try It

Steer clear entirely if you have (or might have) sleep apnea, if you snore loudly, if you have nasal congestion or trouble breathing through your nose, or if you have heart or breathing conditions. It should never be used on children. If any of these apply, mouth taping isn’t a shortcut it’s a hazard.

Safer Ways to Get the Same Goals

The good news is you can chase the actual benefits less snoring, less dry mouth, better breathing far more safely. Treat nasal congestion and allergies so you can breathe through your nose naturally. Try side sleeping and raising the head of your bed to reduce snoring. Use a humidifier for dry mouth, and stay hydrated. And most importantly, if you snore or wake up unrefreshed, see a doctor to check for sleep apnea rather than taping over the symptom.

The Bottom Line

Mouth taping is a viral trend with plenty of confident claims but little solid evidence — and real, potentially serious risks, especially for anyone with sleep apnea or nasal issues. It’s not a safe DIY fix for snoring. If nasal breathing, snoring, or dry mouth is your concern, pursue the safer strategies above and talk to a doctor first. When it comes to your airway at night, caution isn’t optional.

When your body is tired but your mind won’t stop, meditation can be the bridge to sleep. Far from requiring years of practice or a perfectly empty mind, sleep meditation is simply about gently guiding your attention away from racing thoughts and into calm and it’s something anyone can do, right in bed.

Here’s how sleep meditation works, the best types to try, and a simple one to do tonight.

How Sleep Meditation Helps You Sleep

Meditation eases you toward sleep by calming both body and mind. It activates your relaxation response, slowing your heart rate and breathing and shifting you out of the stress state that keeps you wired. It quiets racing thoughts by giving your mind a single, gentle anchor instead of anxious spirals. And it lowers stress and tension, the very things that so often stand between you and sleep. Research supports meditation and mindfulness as genuinely helpful for insomnia and sleep quality not a gimmick, but a real, learnable skill.

The Best Types of Sleep Meditation

There are several styles, so you can find the one that clicks for you:

Guided sleep meditation. A recording talks you gently through relaxation. Ideal for beginners you just listen and follow along.

Body scan. You move your attention slowly through your body from head to toe, noticing and releasing tension in each part. Deeply relaxing and great for falling asleep.

Breath-focused meditation. You simply follow the rhythm of your breathing, returning to it whenever your mind wanders.

Visualization. You imagine a calm, safe, peaceful scene a quiet beach, a warm cabin engaging your senses to soothe your mind.

Yoga nidra and sleep stories are also popular, guiding you into a dreamy, half-asleep state of deep rest.

A Simple Sleep Meditation to Try Tonight

Lie comfortably in bed with the lights off and your eyes closed. Take a few slow, deep breaths, letting each exhale be longer than the inhale. Then bring your attention to your breath feel it move in and out, without trying to change it. When thoughts drift in (and they will), simply notice them without judgment and gently guide your attention back to your breath. If you like, add a slow body scan: starting at your toes, breathe into each part of your body and let it soften, working all the way up to your head. There’s no goal to reach and nothing to do perfectly just rest your attention, breathe, and let sleep arrive on its own.

Tips to Get the Most From It

Let go of trying too hard the aim isn’t a blank mind (that’s impossible) but a gentle return to calm each time you wander. Guided apps or audio are a wonderful way to start. Practice regularly, since meditation gets easier and more effective the more you do it. And don’t worry if you “fail” and fall asleep partway through for sleep meditation, that’s a win, not a mistake.

The Bottom Line

Sleep meditation is a simple, drug-free way to calm a busy mind and ease your body toward rest. Whether you follow a guided recording, scan your body for tension, or just rest your attention on your breath, the practice quiets the mental noise that keeps you awake. Keep it gentle and pressure-free, do it consistently, and let it become a reliable path from wired to sleepy.

There’s something quietly powerful about putting pen to paper at the end of the day. A few minutes of journaling before bed can empty a cluttered mind, soften the day’s stress, and gently signal that it’s time to rest. It’s one of the simplest, cheapest wind-down habits and one of the most underrated for sleep.

Here’s why it works, the best kinds to try, and prompts to get you started tonight.

Why Journaling Before Bed Helps You Sleep

Journaling helps in several connected ways. It clears your head getting swirling thoughts, worries, and reminders out of your mind and onto paper tells your brain it’s safe to let them go, which quiets the overthinking that keeps so many people awake. It helps you process emotions from the day rather than carrying them into the night. It lowers stress and anxiety, shifting you into a calmer state. And done nightly, it becomes a soothing wind-down ritual that cues your body toward sleep. Research has even found that writing a short to-do list before bed can help people fall asleep faster.

The Best Types of Bedtime Journaling

There’s no single right way pick whatever fits your night:

The brain dump. Free-write everything on your mind worries, thoughts, feelings with no structure or judgment. Perfect for a busy, anxious head.

The gratitude journal. Note a few things you’re grateful for. Ending the day on a positive, appreciative note is calming and linked to better wellbeing and sleep.

Tomorrow’s to-do list. Jot down what’s on deck for tomorrow so your brain can stop rehearsing it at midnight.

A reflection journal. Briefly review your day what went well, what you learned, how you felt to process and close it out.

Simple Prompts to Try Tonight

If a blank page feels daunting, start with these:

Three good things that happened today. What’s taking up space in my mind right now? The top three things I want to tackle tomorrow. One thing I’m grateful for. Something I’d like to let go of before I sleep. How am I feeling, and why? You don’t need to answer all of them even one or two is plenty.

How to Make It a Habit

Keep it easy and low-pressure. Journal for just 5 to 10 minutes as part of your wind-down, ideally on paper rather than a screen (to avoid the light and distractions of a phone). Write in soft, dim light, and don’t worry about spelling, grammar, or making it profound this is for you alone. Keep the notebook and a pen on your nightstand so it’s effortless to reach for. Consistency matters more than length.

The Bottom Line

Journaling before bed is a beautifully simple way to unload a busy mind, process the day, and ease into sleep. Whether you do a free-form brain dump, count your blessings, or just list tomorrow’s tasks, a few minutes on paper can quiet the mental chatter that keeps you awake. Keep it short, screen-free, and pressure-free and let it become the gentle full stop at the end of your day.

Sleeping on a plane can feel almost impossible cramped seats, engine noise, cabin lights, and the person beside you shuffling to the bathroom every hour. But with the right seat, a little gear, and a few smart habits, you can get real rest at 35,000 feet and arrive feeling far more human.

Here’s how to sleep on a plane.

Before You Fly: Set Yourself Up

Choose the right seat. A window seat is the sleeper’s best friend you get a wall to lean against and control over the shade, and you won’t be woken by neighbors climbing over you. Try to avoid seats near the galley and bathrooms, where noise and light are constant, and the very back, which tends to be bumpiest.

Dress for sleep. Wear loose, comfortable layers you can add or remove as the cabin temperature swings, and slip-on shoes with cozy socks. Think of it as sophisticated pyjamas.

Get on destination time. If it’s nighttime where you’re headed, commit to sleeping. Setting your watch to your destination as you board helps your mind make the switch (and eases jet lag later).

Pack a Simple Sleep Kit

A few small items make an enormous difference: a supportive neck pillow to stop your head lolling, an eye mask to block cabin and screen light, and earplugs or noise-cancelling headphones to mute the engine drone and chatter. A large scarf or travel blanket adds warmth and comfort. These four things are the core of sleeping well on any flight.

On Board: Get Comfortable

Recline your seat as far as courtesy allows, and if there’s a footrest or you can prop your feet up slightly, do it elevating your legs helps. Support your head against the window or with your neck pillow so it doesn’t drop forward and jolt you awake. Importantly, buckle your seatbelt over your blanket, so the crew can see it and won’t wake you during turbulence checks.

What to Eat, Drink, and Avoid

Stay well hydrated cabin air is very dry but ease off fluids right before you want to sleep to avoid bathroom trips. Skip alcohol and caffeine: both feel tempting but fragment the little sleep you can get and worsen dehydration. A light meal sits better than a heavy one when you’re trying to rest.

Help Your Mind Switch Off

Treat it like bedtime. Dim your screen and put it away well before you want to sleep, then use the same wind-down tricks you’d use at home slow breathing, a calming playlist or white noise, or progressive muscle relaxation. Telling yourself it’s fine to just rest even if you don’t fully sleep takes the pressure off, which ironically makes sleep more likely.

A Note on Sleep Aids

Some travelers use a low dose of melatonin to help sleep on overnight long-haul flights and ease into the new time zone. If you’re considering it or any sleep aid check with your doctor first, especially for the correct timing and dose, and never mix sleep medication with alcohol.

The Bottom Line

To sleep on a plane: book a window seat, dress in comfy layers, and pack a neck pillow, eye mask, and earplugs. On board, recline, support your head, buckle over your blanket, skip the alcohol and caffeine, stay hydrated, and wind down like it’s bedtime. You may not sleep like you do at home, but these steps can turn a miserable red-eye into genuine rest and a much better arrival.

If you climb into bed with a body full of the day’s tension tight shoulders, a clenched jaw, a mind that won’t slow down progressive muscle relaxation (PMR) is one of the simplest, most effective tools to melt it all away. It’s a proven relaxation technique used for stress, anxiety, and sleep, and you can do it anytime, right in bed, with nothing but your own body.

Here’s how it works and exactly how to do it.

What Is Progressive Muscle Relaxation?

Progressive muscle relaxation is a technique where you deliberately tense one muscle group at a time, then release it, working through your body from head to toe (or toe to head). The contrast between tension and release helps your muscles let go far more completely than they would on their own and teaches your body what deep relaxation actually feels like.

Why It Helps You Sleep

PMR works on sleep from three directions at once. It releases physical tension you didn’t even realize you were holding, so your body feels heavy and calm. It activates your relaxation response, slowing your heart rate and breathing and shifting you out of stress mode. And it gives your mind a gentle focus the steady rhythm of tensing and releasing crowds out racing thoughts, much like counting sheep but far more effective. It’s especially helpful when stress or physical restlessness is what’s keeping you awake.

How to Do Progressive Muscle Relaxation

Get comfortable lying in bed, lights off, and take a few slow, deep breaths to settle in. Then work through your muscle groups one at a time:

For each group, breathe in and tense the muscles firmly for about 5 seconds (without straining or causing pain), then breathe out and release completely, letting the tension drain away for 10 to 20 seconds before moving on. Notice the difference between the tightness and the soft, heavy relaxation that follows.

Move through your body in order:

1. Feet — curl your toes and tense your feet, then release.
2. Lower legs — tighten your calves, then let go.
3. Thighs — squeeze your thigh muscles, then release.
4. Hips and glutes — clench, then relax.
5. Stomach — tighten your abdomen, then soften.
6. Hands — make fists, then unfurl them.
7. Arms — tense your forearms and biceps, then release.
8. Shoulders — shrug them up toward your ears, then drop them.
9. Face — scrunch your forehead, eyes, and jaw, then let everything go slack.

By the time you reach your face, your whole body should feel noticeably heavier and calmer. If you’re still awake, simply rest in that relaxed state and let sleep come — or do a second, slower pass.

Tips to Get the Most From It

Keep the tensing firm but gentle never to the point of pain or cramp, and skip any area that’s injured. Pair each release with a slow exhale to deepen the effect. Go slowly; rushing defeats the purpose. And practice it regularly like any skill, PMR gets more powerful the more your body learns the relaxation response. Guided audio versions can help when you’re starting out.

The Bottom Line

Progressive muscle relaxation is a simple, free, drug-free way to release the day’s tension and ease into sleep. Tense and release each muscle group from your feet to your face, breathe slowly, and notice your body growing heavier and calmer with each step. Do it consistently and it becomes a reliable off-switch for a tense body and a busy mind a lovely addition to any wind-down routine.