Why Do I Snore? Common Causes, When to Worry, and What Can Help

Quick Answer: Snoring happens when air moves through a narrowed area in your nose or throat and causes nearby tissues to vibrate. Occasional snoring is usually harmless, but frequent snoring with gasping, breathing pauses or daytime sleepiness may be a sign of sleep apnea.

Snoring is common enough that many people barely think twice about it. Research estimates that around 45% of adults snore occasionally and about 25% snore regularly [1].

The sound can be barely noticeable or loud enough to keep someone else awake. You may only snore when you have a cold, when you sleep on your back, or when you're drunk. Others snore almost every night without realizing it.

If you're concerned about your own snoring or your partner's, this guide explains why it happens, what symptoms to watch for, when it may be related to sleep apnea, and what can help reduce it.

What Is Snoring?

Snoring is the rumbling, rattling, or sometimes harsh sound that happens when tissues in your upper airway vibrate as you breathe during sleep.

When you fall asleep, the muscles in your tongue, mouth, and throat relax. If that leaves less room for air to move through, the soft tissues around the airway can vibrate as you breathe. Your tongue, soft palate, and throat can all contribute to the sound. 

Some people snore regularly without having obstructive sleep apnea (OSA). Doctors may refer to this as primary snoring or simple snoring. With sleep apnea, the airway repeatedly becomes blocked enough to reduce or stop breathing during sleep.

What Are the Symptoms of Snoring?

Snoring can sound different from person to person. It may be a soft vibration, whistle, snort, or loud rattling sound that comes and goes during the night.

You may have no other symptoms besides the snoring itself. Snoring may also come with:

• Dry mouth or sore throat when you wake up

• Mouth breathing during sleep

• Restless or disrupted sleep

• Frequent awakenings during the night

Other symptoms can point to obstructive sleep apnea rather than simple snoring. These include breathing that repeatedly starts and stops, gasping for air, frequent loud snoring, and significant daytime sleepiness. Morning headaches and problems with concentration can also occur. 

You may not notice these breathing changes yourself. A partner or family member may hear pauses in your breathing followed by a gasp, snort, or sudden return to loud breathing.

Why Do I Snore?

Snoring usually happens because there is less room for air to move through your upper airway while you sleep. There are several reasons this can happen.

Your Throat Muscles Relax During Sleep

Your tongue and throat muscles naturally relax after you fall asleep. If your airway is already somewhat narrow, these relaxed tissues can leave less room for air to pass through.

Your tongue may move toward the back of your throat, while tissues around your soft palate can begin to vibrate as air moves past them. This can happen even if you breathe quietly throughout the day.

The Shape of Your Airway Can Play a Role

Some individuals naturally have less space in their nose, mouth, or throat, which can contribute to snoring. Several anatomical features that may increase the likelihood of snoring include:

• A larger tongue

• Enlarged tonsils or adenoids

• A longer or thicker soft palate

• The position or shape of your jaw

• A naturally narrow upper airway

• A deviated septum or other nasal obstruction

Genetic research also suggests that snoring can run in families. Traits that affect the shape of your jaw, tongue, and upper airway may partly explain why some families have more people who snore than others [2].

A Stuffy Nose Can Make Snoring Worse

If you suddenly start snoring when you have a cold, nasal congestion may be responsible. 

Allergies, respiratory infections, and other conditions that block your nose can make it harder to breathe normally through your nasal passages. You may breathe through your mouth more while you sleep, which can contribute to snoring.

Chronic nasal problems such as a deviated septum may also affect airflow. Clearing nasal congestion may help some people, although nasal treatment alone won't fix snoring that comes mainly from narrowing farther back in the throat.

Sleeping on Your Back May Make You Snore More

Snoring often gets worse when you sleep on your back. In this position, your tongue and soft tissues can move backward toward your throat and leave less room for air to pass through.

Studies of sleep position suggest that side sleeping and raising the head and upper body may reduce snoring in some people [1]. How well it works can vary depending on the person and what is causing the snoring.

Alcohol Can Make Snoring Worse

Alcohol relaxes the muscles in your mouth and throat. When those muscles become more relaxed than usual, the airway may narrow further and make snoring more likely.

This can explain why someone who doesn't usually snore may suddenly become a very loud snorer when they're drunk. Alcohol can also worsen obstructive breathing in people who already have sleep apnea. 

Some sedating medicines may also affect the muscles involved in breathing. If your snoring changed after starting a prescribed medicine, talk with your healthcare provider rather than stopping or changing the dose on your own.

Body Weight Can Affect Your Airway

People at any body weight can snore. But having more tissue around the neck and upper airway can reduce the space available for airflow during sleep.

Overweight and obesity are recognized risk factors for obstructive sleep apnea, but weight is not the cause in every case. Individuals with a lower body weight can still snore due to factors such as the size or position of their tongue, jaw, tonsils, nasal passages, or other characteristics of their airway. 

Age and Sex Can Affect Your Chances of Snoring

Snoring becomes more common as people get older. Changes in the muscles and tissues that help keep the airway open can make narrowing more likely during sleep.

Snoring and obstructive sleep apnea are also reported more often in men. The difference between men and women becomes smaller with age, and snoring becomes more common among women after menopause.

Pregnancy Can Make Snoring More Common

Some people begin snoring for the first time during pregnancy or notice that existing snoring becomes louder.

Hormonal changes, weight gain, nasal congestion, and changes in the upper airway can all affect breathing during pregnancy. Research on sleep-disordered breathing during pregnancy has also found that new or worsening snoring may sometimes occur alongside obstructive sleep apnea [3].

It's important to mention any new or worsening snoring during prenatal appointments, especially if you have noticed breathing pauses or gasping while you sleep.

Why Do I Snore So Loudly?

Snoring can be quiet one night and much louder another. Nasal congestion, sleeping position, alcohol, and how much your airway narrows can all affect the sound.

Loud snoring is common among people with obstructive sleep apnea, but how loud you snore can't tell you by itself whether you have OSA.

Research has found a connection between certain snoring sounds and the severity of sleep apnea. But snoring can sound very different from one person to another, and sound alone isn't enough to diagnose OSA [4].

The pattern of your snoring can be more useful than loudness alone. If a partner notices long quiet pauses followed by gasping, choking, or a sudden loud snort, it may be worth discussing with a healthcare provider.

Is Snoring Normal?

Snoring once in a while can be normal. It may happen when you're congested, sleeping on your back, extremely tired, or drunk.

You can also snore regularly without having sleep apnea. This is usually called primary snoring. Research on primary snoring has looked at many different treatments, but there still isn't one approach that works best for everyone [5].

Frequent snoring is worth checking when it begins affecting your sleep, becomes noticeably worse, or comes with changes in your breathing.

Is Snoring a Sign of Sleeping Well?

Contrary to popular belief, snoring doesn't mean you're getting deep or restful sleep. It simply means tissues in your airway are vibrating as you breathe.

Some people snore and still sleep normally. But when snoring is caused by obstructive sleep apnea, breathing may repeatedly slow or stop during the night. Your body briefly reacts each time so you can breathe again, and these disruptions can interfere with your sleep even if you don't remember waking up. 

If you spend enough time in bed but regularly wake up exhausted, or someone notices pauses in your breathing while you snore, talk with a healthcare provider.

Does Snoring Mean You Have Sleep Apnea?

No. You can snore without having sleep apnea. 

With obstructive sleep apnea, your upper airway repeatedly narrows or closes enough to reduce or temporarily stop airflow. Breathing then starts again, sometimes with a gasp, snort, or choking sound. 

Signs that your snoring may be related to sleep apnea include:

• Breathing that repeatedly stops and starts

• Gasping or choking during sleep

• Frequent, very loud snoring

• Excessive sleepiness during the day

• Morning headaches

• Trouble concentrating

• Waking frequently during the night

• Waking with a dry mouth

Not everyone with sleep apnea will have every symptom. A sleep evaluation and, when appropriate, a sleep study are used to determine whether OSA is present. 

Can Snoring Affect Your Sleep and Health?

Snoring can disrupt sleep even when sleep apnea isn't present, especially when the sound repeatedly wakes a partner or causes couples to sleep separately.

The more serious health concerns are mainly tied to obstructive sleep apnea rather than ordinary snoring. Repeated breathing interruptions in OSA can affect oxygen levels and sleep quality, and sleep apnea is associated with health problems including high blood pressure, diabetes, heart disease, and stroke.

Research is still looking at whether primary snoring carries health risks of its own. At this point, hearing yourself snore doesn't mean you have the same health risks as someone with diagnosed sleep apnea.

How Do I Know if I Snore?

Most people don't realize they are snoring because they are asleep when it happens. Often, a partner, roommate, or family member is the first to notice and inform them.

If you sleep alone, you can use your phone or an audio recorder to monitor your snoring throughout the night. Listening to a recording can help you determine whether you snore occasionally or for extended periods. If you decide to consult a healthcare provider, you can bring the recording with you for reference.

However, it is important to note that snoring apps should not be used to diagnose sleep apnea. Research on smartphones, microphones, and other recording methods indicates that while they can provide insights into snoring, there is currently no universal standard for interpreting the frequency or loudness of snoring across different devices [6].

How Do Doctors Find Out Why You Snore?

Your healthcare provider may ask about your sleep, breathing, and how often you snore. If you sleep with a partner, what they've noticed can also be useful.

You may be asked questions such as:

• How often do you snore?

• Has your snoring become louder?

• Does it happen in every sleeping position?

• Has anyone seen you stop breathing?

• Do you gasp or choke during sleep?

• Do you feel rested when you wake up?

• Are you very sleepy during the day?

Your provider may also examine your nose, mouth, and throat to look for enlarged tonsils, nasal obstruction, or other features that could affect airflow.

If sleep apnea is suspected, you may be required to undergo a sleep study. Some adults can perform testing at home, while others may need to stay overnight at a sleep center. 

How Can You Stop or Reduce Snoring?

There isn't one snoring treatment that works for everyone. What may help depends on why your airway is narrowing.

Sleep on Your Side

If you mainly snore on your back, try sleeping on your side. You can use a body pillow or another comfortable way of keeping yourself from rolling onto your back. Raising your head and upper body may also help some people.

Research suggests that changing sleep position can reduce snoring in people who snore more while lying on their back [7].

Limit Alcohol Before Bed

If you're more likely to snore after drinking, avoiding alcohol close to bedtime may help. Alcohol relaxes the muscles in your upper airway and can make snoring and obstructive breathing worse. 

Treat Nasal Congestion

When snoring gets worse every time your nose is blocked, treating the cause of the congestion may make nasal breathing easier.

While a cold may resolve on its own, conditions such as allergies, recurring sinus issues, or structural problems like a deviated septum may require different treatment, especially if you frequently have difficulty breathing through your nose. 

Consider Weight Management When Appropriate

If excess tissue around the neck and upper airway is contributing to your snoring, losing weight may help create more room for airflow.

This doesn't apply to everyone who snores, but weight management is also commonly recommended for people with overweight or obesity who have obstructive sleep apnea. 

Ask About an Oral Appliance

An oral appliance is worn inside your mouth while you sleep. Many of these devices move the lower jaw slightly forward to help keep the airway open.

The American Academy of Sleep Medicine and American Academy of Dental Sleep Medicine recommend oral appliances as a treatment option for adults with primary snoring after sleep apnea has been ruled out. 

They may also be used by some people with OSA who can't tolerate CPAP or prefer another treatment [8]. 

A small clinical trial also found greater improvement in primary snoring with a mandibular advancement device than with a combination of nasal, positional, and other approaches [9].

Do Nasal Strips Help With Snoring?

Nasal strips gently pull on the outside of your nose to open the nasal passages. Internal nasal dilators work from inside the nostrils in a similar way. These devices can help you breathe more easily through your nose, especially if you have congestion. 

However, there is little evidence that they effectively stop snoring. Recent studies show that nasal dilators do not consistently reduce snoring or improve sleep apnea [10]. Still, they may help some people breathe better through their nose when they are congested. 

Keep in mind that nasal strips can open the nose but cannot fix narrowing that happens further back around the tongue or throat.

Also Read: 7 Sleep Myths That Are Keeping You Awake (And What Actually Works)

What About Mouth Taping for Snoring?

Mouth taping has gained popularity online, with many people taping their lips shut at bedtime to promote breathing through the nose. However, current research does not support mouth taping as a standard treatment for snoring or sleep apnea. 

Studies on mouth taping are still limited, and while some have reported slight improvements in snoring or sleep apnea measurements, others have found no significant benefits. Additionally, there are safety concerns for individuals who cannot breathe comfortably through their nose [11]. 

If you often breathe through your mouth due to nasal congestion, it is important to consult a healthcare provider to determine the cause of the blockage before attempting to breathe exclusively through your nose.

Also Read: Is Bed Rotting Good for Your Sleep? Here's What You Need to Know

What Treatments Are Available for Severe Snoring?

Snoring that does not improve with simple lifestyle changes may require targeted treatments that address the specific areas of the airway causing the problem. Depending on the underlying cause, treatment options may include:

• A custom oral appliance

• CPAP for individuals with obstructive sleep apnea

• Treatment for persistent nasal obstruction

• Surgery for cases where an anatomical issue significantly contributes to snoring or airway blockage

Surgical options can target various areas, including the soft palate, tonsils, or other tissues in the throat. Research indicates that certain procedures involving the soft palate and throat may help reduce snoring [12]. However, outcomes can vary depending on the type of procedure performed and the specific cause of snoring, so surgery is not a one-size-fits-all solution.

Treatment should be based on what is causing the snoring rather than how loud it sounds alone.

When Should You Talk to a Healthcare Provider About Snoring?

Snoring once in a while without other symptoms usually isn't a reason for concern. Make an appointment if the snoring is happening frequently, affecting sleep, or comes with symptoms such as:

• Pauses in breathing while you sleep

• Gasping or choking for air

• Frequent loud snoring

• Excessive daytime sleepiness

• Morning headaches

• Trouble concentrating

• Frequent nighttime awakenings

• A noticeable change in how often or how loudly you snore

Tell your healthcare provider if someone has seen you stop breathing while asleep. Breathing that starts and stops, loud snoring, and gasping are among the common nighttime signs of obstructive sleep apnea. 

What to Remember

Snoring happens when air moving through a narrowed airway causes tissues in your nose or throat to vibrate. It may happen because you're congested, sleeping on your back, drunk, or because of the natural shape of your airway.

While occasional snoring is typically harmless, frequent snoring accompanied by gasping, breathing pauses, or excessive daytime sleepiness may indicate obstructive sleep apnea. If you experience these symptoms, it's important to consult with a healthcare provider. 

About the author

Dr. Ruchir P. Patel, MD, FACP, is the Medical Director of the Insomnia and Sleep Institute of Arizona and the founder of Sip2Sleep. He is triple board-certified in sleep medicine, obesity medicine, and internal medicine. Dr. Patel is a multi-year Phoenix Magazine Top Doctor and holds the Inspire Excellence designation.

Reference:

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