If you or someone you sleep next to snores, you're not alone. Studies suggest that roughly 40% of adult men and 24% of adult women snore regularly. But despite how common it is, most people don't fully understand why it happens — or what they can do about it.
What Causes Snoring?
Snoring occurs when air can't flow freely through the nose and throat during sleep. When the airway narrows, the surrounding tissues vibrate as you breathe, producing that familiar rumbling sound.
Several factors contribute to this:
1. Nasal Congestion
A blocked or partially blocked nose — from allergies, a cold, or a deviated septum — forces you to breathe through your mouth. Mouth breathing creates more turbulence in the airway and is one of the most common triggers for snoring.
2. Sleep Position
Sleeping on your back lets gravity pull the tongue and soft palate backward, narrowing the airway. This is why many people only snore (or snore louder) when lying face-up.
3. Mouth Breathing
Even without nasal congestion, some people habitually breathe through their mouth at night. This dries out the throat, increases tissue vibration, and often results in louder snoring.
4. Alcohol and Muscle Relaxants
Drinking alcohol before bed relaxes the muscles in the throat more than usual. The same applies to certain sedatives and muscle relaxants. This excess relaxation allows tissues to collapse into the airway.
5. Weight
Carrying extra weight, particularly around the neck, can put pressure on the airway. Even a modest amount of weight loss can sometimes reduce or eliminate snoring in people who are overweight.
6. Age
As we age, the throat naturally narrows and muscle tone decreases. While you can't stop ageing, lifestyle changes and sleep aids can help manage its effects on snoring.
What Can You Do About It?
The right approach depends on what's causing your snoring. Here are some practical options:
- Nasal strips — If congestion or narrow nasal passages are the issue, adhesive nasal strips physically hold the nostrils open from the outside, improving airflow without medication.
- Chin straps — If you're a mouth breather, a chin strap gently supports the jaw to keep the mouth closed and encourage nose breathing.
- Sleep position — Try sleeping on your side. Some people sew a tennis ball into the back of their pyjama top to discourage rolling onto their back.
- Limit alcohol before bed — Avoid drinking within 3–4 hours of bedtime.
- Stay hydrated — Dehydration makes nasal secretions stickier, which can increase snoring.
When to See a Doctor
Occasional snoring is usually harmless. However, if your snoring is very loud, accompanied by gasping or choking, or if you feel excessively tired during the day despite getting enough sleep, it's worth speaking to your GP. These can be signs of obstructive sleep apnoea (OSA), a condition that requires medical attention.
Snoring doesn't have to be something you just live with. Understanding the cause is the first step to finding a solution that works for you.