What Causes Snoring? 2 Sleep Experts Weigh In

By Melanie Whyte
Illustration by Keila Gonzalez
Illustration by Keila Gonzalez

This informational guide, part of POPSUGAR's Condition Center, lays out the realities of this health concern: what it is, what it can look like, and strategies that medical experts say are proven to help. You should always consult your doctor regarding matters pertaining to your health and before starting any course of medical treatment.

Snoring is a pretty common bedtime habit. In fact, an estimated 45 percent of adults snore occasionally, while 25 percent snore regularly, according to Johns Hopkins Medicine. It's this difference in frequency that typically separates harmless snoring from the kind worth paying attention to. Snoring every now and then when a cold or flu comes on, or after you've been drinking, is usually nothing to worry about. But loud, frequent snoring can actually be a sign of a sleep disorder, per the Cleveland Clinic. The good news is that there are ways to treat snoring, so keep reading to find relief.

Understanding Snoring

The sound snoring makes is caused by the tissues in your throat vibrating as you breathe. People who snore often wake themselves up. Most of the time, it's harmless, like only snoring for one or two nights in a row because you're sick. But if it's happening more than three or more times per week or your partner hears you stop breathing momentarily, it can also be a symptom of obstructive sleep apnea (OSA), which is common among older adults, according to Susan Redline, MD, physician at the division of sleep and circadian disorders at Brigham and Women's Hospital. OSA can also lead to other health problems, including heart disease and high blood pressure, says Nicole Eichelberger, a BSM-certified sleep expert who specializes in insomnia, apnea, and circadian-rhythm disorders and Mattressive consultant.

If your snoring is accompanied by any of the following symptoms, it may be a sign of OSA and an indication that you should see a doctor, according to the Mayo Clinic:

  • Pauses in breathing during sleep
  • Excessive daytime sleepiness
  • Difficulty concentrating
  • Morning headaches
  • Sore throat when you wake up
  • Restless sleep
  • Gasping or choking at night
  • High blood pressure
  • Chest pain at night

Causes of Snoring

Some of the most common causes of snoring include:

  • Mucus accumulation and muscle relaxation in the throat. "Snoring occurs when the soft tissue in your throat vibrates as you breathe during sleep," Eichelberger says. Basically, the muscles in your throat relax during sleep to allow air to flow through with less resistance. But when you're sick, the buildup of mucus can narrow the airway to create loud snoring.
  • The anatomy of your mouth and sinuses, as well as your soft palate, tongue, and throat, can also play a role, according to Dr. Redline. For example, having a low, thick soft palate can narrow your airway, making the tissue more prone to vibrate as you sleep.
  • Alcohol. "Drinking alcohol before bed can relax the muscles in your throat, causing them to vibrate while you breathe," Eichelberger says.
  • Nasal congestion. Allergies or the common cold can lead to a stuffy nose. Chronic nasal congestion and nasal conditions like a deviated septum can also lead to snoring, per the Mayo Clinic.
  • Higher body weights. "Fatty tissue surrounding your neck can push against the muscles in your throat, causing them to relax and narrow," Eichelberger says. "This narrows the airway so that less oxygen gets into your lungs while you're sleeping — and you snore louder."

If the snoring is bothersome, it happens more than three times a week, or you experience daytime drowsiness or lack of focus or mental sharpness, it could be a symptom of a more serious health condition, like OSA, and you should reach out to your doctor so they can diagnose your particular situation and find a treatment option that works best for you.

Most Effective Treatments For Snoring

"Snoring can be challenging to treat, particularly because it happens when you're unconscious and not in control of your bodily functions," Dr. Redline says. But there are strategies that can help. Sleep studies, for example, are often used to better understand the etiology of the snoring. Other common treatments and tips recommended by Eichelberger include:

  • Medication. A doctor may prescribe a medication to help open your airway or relax your throat muscles. Some medications can only be taken on an occasional basis, while others should be taken regularly.
  • Sleeping position. Sleeping on your side with your head tilted back slightly will allow for better breathing and help prevent snoring. You can also try sleeping on your back with a pillow between your knees, which can improve breathing and reduce snoring as well.
  • Chin tuck. You can help keep your tongue from falling back into your throat by tucking it under your bottom teeth when you sleep. Obviously, this is hard to monitor, so you can also try wearing a chin strap that pulls your jaw forward while you sleep.
  • Surgery. Laser-assisted uvulopalatoplasty (LAUP) can be used to treat snoring symptoms that are particularly severe or persistent. The procedure involves cutting away part of the palate (the soft tissue at the back of your mouth), so there is more room for air to flow freely through both nostrils and mouth.
  • Sleep aids. This might include mouthguards, nasal strips, and an external nasal dilator, which can all be found at your local pharmacy. A sleep-apnea mask or the use of oxygen can also be used to treat a formal sleep-apnea diagnosis.