Why do people snore? Here’s the explanation

We’ve all been there — lying next to a partner, friend or family member who snores loudly all night long. But why do people snore in the first place, and what can we do about it?

In this article we’ll dig into what causes snoring and how you can reduce it.

What is snoring?

Snoring is the sound that happens when air passes through the soft tissues of the mouth and throat and makes them vibrate. Those vibrations create the familiar noise we know as snoring. It can vary in volume and tone, and it bothers some people far more than others.

Why do people snore?

There are several reasons people snore. Some are simple lifestyle factors, while others are physical or medical. Here are the most common ones:

1. Relaxed throat muscles

When we sleep, the muscles in the throat can relax and narrow the airway. That narrowing causes vibrations and snoring — especially if other factors are stacking up, like extra weight or alcohol intake.

2. Excess weight and fat around the neck

Carrying extra weight, especially around the neck, can put pressure on the airway and make it harder for air to pass through. The result is louder, more frequent snoring.

3. Sleeping position

Sleeping on your back can cause the tongue to fall back and partially block the airway. Try sleeping on your side instead — for many people, that alone makes a noticeable difference.

4. Alcohol and sedatives

Alcohol and certain sedatives relax the throat muscles even more than usual, which makes snoring more likely. If you snore, try to avoid alcohol close to bedtime.

5. Sleep apnoea

Sleep apnoea is a more serious condition where breathing repeatedly stops and starts during sleep. It can cause heavy snoring and usually requires medical treatment.

6. Allergies and a blocked nose

Allergies and nasal congestion cause swelling and narrowing of the airway, both of which lead to snoring. Treating allergies and clearing your nose can help reduce it.

7. Genetics

There can be a genetic predisposition to snoring — if your parents or siblings snore, you’re more likely to as well.

8. Smoking

Smoking irritates and narrows the airways, which can cause snoring. If you smoke, quitting is one of the best things you can do for your sleep.

9. Age

As we get older, the muscles in the throat become slacker, which increases the chances of snoring. It’s worth being mindful of this and taking small steps to limit it — adjusting your sleep position, avoiding alcohol and keeping a healthy weight all help.

What can I do about snoring?

1. Sleep on your side

Sleeping on your side rather than your back keeps the airways open and reduces the risk of snoring. A regular pillow or a body pillow can help you stay in that position through the night.

2. Maintain a healthy weight

Losing weight if you’re carrying extra and maintaining a healthy weight reduces the pressure on your airways and the amount of snoring that follows.

3. Avoid alcohol before bed

Limit alcohol close to bedtime — it relaxes the throat muscles and makes snoring more likely.

4. Treat allergies and nasal congestion

Treating allergies and a blocked nose properly reduces the swelling and narrowing of the airways that cause snoring.

5. Quit smoking

Smoking irritates and narrows the airways. Quitting is a powerful way to lower the chances of snoring.

6. Keep good sleep hygiene

A consistent bedtime, a cool, dark, quiet bedroom and a wind-down routine all help your body get into proper sleep, which generally reduces snoring.

7. Use a humidifier

A humidifier raises the humidity in the bedroom, which can help reduce snoring — especially if you live in a dry climate.

8. Try anti-snoring products

Consider using anti-snoring products such as nasal strips, special pillows, or mouthguards designed to keep the airways open and reduce snoring.

See our range of anti-snoring products here.

Is snoring genetic?

Some of the factors behind snoring — like a narrow airway or a tendency toward weight gain — do have a genetic component. So if your parents or siblings snore, there’s a higher chance you’ll experience it too.

What treatment options are there?

If snoring is causing real problems for you — affecting your social life and your relationships — it can be worth seeing a specialist. That said, most people don’t need any treatment beyond the basic advice for reducing snoring.

For people dealing with severe snoring, there are several options:

1. Anti-snoring mouthpiece

An anti-snoring mouthpiece can be effective for the right person. It needs to be fitted to the individual and made by a dentist or specialist. By gently moving the lower jaw forward, it keeps the airway open through the night.

2. Mouth tape

Many people who snore breathe through their mouth at night. Mouth tape is a simple way to keep your mouth closed during sleep, which often reduces snoring significantly.

3. Surgery

In some cases surgery can be considered — especially for enlarged tonsils, nasal polyps, a deviated septum or polyps in the nasopharynx. Surgery on the soft palate and uvula is rarely performed today because of side effects and uncertain long-term results.

Is snoring dangerous?

Snoring on its own isn’t dangerous. But if it goes hand in hand with sleep apnoea, it can cause daytime fatigue and increase the risk of more serious conditions like cardiovascular disease and diabetes. That’s why it’s important to take snoring seriously and seek medical advice if it’s affecting your quality of life or coming with other symptoms.