What Causes Snoring and What Actually Helps, From Lifestyle Changes to Sleep Products?

Snoring is a super common sleep symptom. About half of adults snore at least occasionally, while about a quarter do so regularly. Despite how common snoring is, it can be embarrassing. And it can be frustrating, especially if snoring is waking you up at night and keeping you from getting optimal sleep or if it’s interfering with your bed partner’s slumber.

In some cases, snoring is nothing to be concerned about, while in others, it could indicate sleep apnea. Sleep apnea is a serious medical condition, and treatment is crucial to protect your health.

Maybe you’re frustrated with your own nighttime noises, or you’re looking for solutions for a loved one who’s struggling with the issue. Read on for common snoring causes and solutions, home remedies for snoring and when to seek care for your symptoms.

The first step to addressing snoring is figuring out why it’s happening. Understanding the science behind snoring can help you determine which remedies might be right for you or your partner.

“During sleep, muscles in the throat relax, allowing soft tissues such as the uvula, soft palate and tongue to collapse and narrow the airway,” says Ruchir Patel, MD, the senior medical director at Inspire Sleep.

“As air moves through, the soft tissues vibrate, which creates a sound,” he adds. “The best analogy I give to a patient to better understand the concept is referring them to recall the old whoopee cushion. When you squeeze air out of it, the floppy tube vibrates as air passes through and creates the unpleasant sound.”

Snoring falls into two main categories, and the path you take for a snoring fix will depend on the type that’s going on.

• Obstructive sleep apnea (OSA): OSA occurs when the muscles and tissues at the back of the throat relax. This causes your airways to narrow or collapse during sleep, which can lead to obstruction. The obstruction prevents easy breathing throughout the night. You might even stop breathing for 10 to 30 seconds. As a result, your body wakes you up so that you can begin breathing again. OSA is a serious medical condition and can be dangerous if not treated. 
• Simple or primary snoring: If you snore but don’t have symptoms of OSA, such as daytime sleepiness, insomnia or sleep disruption, then you might have simple snoring, also called primary snoring. This results from airway muscle relaxation. To get a diagnosis of simple snoring, you first have to rule out OSA, which may require a sleep study. 

Regardless of the type you or a loved one has, the following factors can trigger chronic or occasional snoring.

Blocked nasal passages are a common cause of intermittent snoring. “This can occur due to the physics of airflow through the nose and throat,” says Jordan S. Weiner, MD, an otolaryngologist and sleep and OSA surgeon, based in Scottsdale, Arizona.

“As air passes first through the nose and then through the throat to the chest, air pressure drops,” he explains. “This would be similar to air being drawn through a tube by a vacuum. This lower pressure has a tendency to pull the walls and tissues of the throat together. The more the nose is congested, the harder the muscles of the chest have to work to create a stronger ‘vacuum’ force to draw air in. This greater vacuum (lower pressure in the throat) causes more collapse.”

Your nasal passages might be blocked for several reasons, including a deviated septum. A deviated septum occurs when the wall of cartilage and bone that separates your nostrils is misaligned or off-center. This can occur from an injury to the nose or even as a result of compression at birth. Some people are also born with a deviated septum because of genetics. A deviated septum narrows the nostrils and corresponding nasal passages.

Another nasal structure is also associated with snoring, your turbinates. These small, narrow shelves of bone protrude into the nasal cavity to help filter air and keep it warm and moist. But they can become enlarged, especially from inflammation, leading to nasal obstruction.

Sinus infections, colds, allergies and pollution exposure can also drive airway inflammation, leading to narrowed nasal passages. Ultimately, when we have an obstructed nose, we tend to breathe through the mouth. But mouth breathing more than doubles upper airway resistance, which can lead to temporary snoring or the worsening of existing snoring.

You might have enlarged throat tissue obstructing your airway. Carleara Weiss, PhD, a sleep doctor and Aeroflow’s sleep science advisor, points to collar size as a potential indicator. She notes a higher risk of snoring for people with collars larger than 16 and 17 inches for females and males, respectively.

Enlargement can simply be a matter of genetics, but carrying extra weight or having obesity can also lead to an enlarged neck. For example, people with abdominal obesity are 75% more likely to snore. Snoring can also occur if you have enlarged tonsils or adenoids, Dr. Weiss adds.

“As we sleep,” says Peter Balacky, DDS, the dental director at Daybreak, “our muscle tone relaxes, which can cause the jaw and tongue to fall backward and block the airway, leading to snoring.”

The muscle tone in our bodies fluctuates throughout a sleep session. Your muscles relax substantially during non-rapid-eye movement (NREM) sleep. The first two stages of NREM are lighter, and they’re followed by the third and deepest stage. NREM 2 and NREM 3 are the most common sleep stages for snoring to crop up.

We can also develop less muscle tone and control as a natural part of aging. Over time, the situation can worsen, leading to the shrinkage of your airways, which is a reason why snoring prevalence is higher in older age groups.

The position you sleep in can have a big impact on whether you sleep noisily. Although exact sleep position varies from person to person, we tend to have three basic sleep positions: supine (back), prone (stomach) and lateral (side). In studies investigating OSA, snoring is most prevalent in the supine position. The prone position may also cause snoring, while lateral sleeping tends to help ease symptoms.

The big factor in how sleep position affects snoring is gravity. This force pulls at your tongue and soft throat tissues. Picture your mouth as a briefcase. When it’s standing handle up, unless the contents are held in place, they tumble to the back of the case. This is the situation when you sleep on your back.

You may not think of hormones as having anything to do with snoring, but hormonal changes can have an impact. Research shows that snoring and OSA are more prevalent after menopause, when estrogen and progesterone have significantly declined, for example. And OSA is more common in males with testosterone deficiency.

Drinking alcohol or smoking can also cause snoring or worsen it. Alcohol is a central nervous system depressant. “This results in more relaxation of the muscles of the throat, creating a greater potential for collapse,” Dr. Weiner says.

Smoking paralyzes cilia, the tiny hair-like structures lining the walls of the respiratory system. “The cilia function to sweep the thin coating of mucus from our lungs and nose,” Dr. Weiner explains. “This sweeping effect removes particulates that entered the nose and lungs. By paralyzing the cilia, mucus and particulates accumulate in the nose and chest, leading to increased airway congestion and inflammation.”

You might have to take certain medications to treat a temporary or chronic health condition or ease health symptoms. Some medications can exacerbate airway collapse or affect breathing, leading to a higher risk of snoring. Here’s a list of some medications that may be implicated in snoring. But don’t stop taking medication without consulting your doctor. They may be able to help you mitigate side effects, change your dose or even switch to a different drug.

• Anticonvulsants 
• Antidepressants 
• Antipsychotics 
• Benzodiazepines 
• Muscle relaxants 
• Opioids 
• Sedatives and hypnotics 
• Testosterone therapy 

You might be looking for at-home remedies to resolve your snoring, and the experts we interviewed have a few suggestions. However, if your snoring is ongoing, the experts recommend a thorough medical evaluation to determine if you have OSA.

“There are very significant consequences of untreated sleep apnea,” Dr. Patel says, “such as significantly increased risk of developing hypertension, heart disease, heart failure, arrhythmias such as atrial fibrillation, stroke and cognitive disease such as dementia and/or Alzheimer’s disease.”

He adds, “The poor sleep quality and declines in oxygen to the brain can impact mood and lead to worsening depression and anxiety, trigger PTSD symptoms, nightmares, drowsy driving and increased risk of motor vehicle accidents, and even issues with poor work performance.”

These at-home solutions can help resolve occasional or ongoing primary snoring, the kind that’s not associated with OSA.

Change Your Sleep Position

Switching from back or stomach sleeping to snoozing on your side places you in the optimal position to reduce snoring. With stomach sleeping, you might be compressing your nasal passages or twisting your neck in an abnormal position. And with back sleeping, gravity pulls on your soft tissues. Side sleeping helps keep your airways more open.

Elevate Your Head

If back sleeping is your favored position, you can still combat snoring by raising your head and torso, whether with an adjustable bed or a foam wedge.

“First, the elevated position does tend to reduce nasal congestion due to less swelling in the nose and better blood drainage from the nasal tissues,” Dr. Weiner says. “This can lessen snoring. With head elevation, there is also less of a gravity-driven collapse of the tissues of the throat.”

Avoid Alcohol and Smoking

“Practical changes or healthy swaps that may help lessen or stop snoring could involve consuming alcohol in moderation,” Dr. Patel says. “At the very least, understanding that alcohol can have deleterious effects on the body and brain.” If you don’t drink, avoid starting. If you do like to imbibe, then limit the number of drinks you consume and avoid drinking close to bedtime.

“Furthermore,” he adds, “one may consider avoiding smoking due to the potential long-term consequences, which include irritating the tissues in your airway that can worsen snoring.” If you smoke, talk to your doctor about a cessation method that’s right for you.

Treat Nasal Congestion

If you have nasal congestion from a cold or other illness, treating with an over-the-counter decongestant may help. If allergies are a culprit, do your best to avoid triggers or reduce your exposure to them. And take all prescribed allergy medications as directed. Taking precautions against dust mites, animal dander and pollen in the bedroom can help reduce allergy symptoms, which tend to worsen at night.

“When the nose is congested, due to structural narrowing, nasal strips such as Breathe Right strips can, in some cases, help reduce congestion and therefore reduce snoring,” Dr. Weiner says. “They are more helpful when an anatomical cause for nasal obstruction (such as a deviated septum) exists rather than when the mucus membranes are swollen. Holding the nostrils open doesn't help if the passages further back are obstructed.”

Maintain a Healthy Weight

Managing weight is complex. But if you have obesity, which is a chronic condition, reducing weight may alleviate snoring. Lifestyle changes, such as diet and exercise, can help. However, if you’ve tried lifestyle changes and are having difficulty managing your weight, talk to your doctor. You may have disrupted appetite signaling, and medications or other treatment methods may be needed to support your goals.

Practice Good Sleep Hygiene

Sleep hygiene involves adhering to several practices that help improve sleep health. These include avoiding light and noise pollution as much as possible, allowing time to wind down at night, and going to bed and waking up around the same time each day. Dr. Balacky and Dr. Patel say that maintaining a consistent sleep schedule may also reduce your risk of a noisy night.

If you’re looking to add some new products to your bedroom to help ease snoring, the following options are great choices.

Tempur-Pedic Ergo Smart Adjustable Base

An adjustable base can help elevate your head and torso so that gravity doesn’t cause your delicate throat tissues to slide back and narrow your airway. The Tempur-Pedic Ergo Smart Adjustable Base even detects and automatically responds to your snoring, or that of your loved one. Pair the bed base with its corresponding app for personalized sleep coaching and insight. If you sleep with a partner, consider pairing two Twin XL bases to make a Split King.

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Tempur-Pedic Ergo ProSmart Adjustable Base

The Tempur-Pedic Ergo ProSmart Adjustable Base, supported by SleepTracker-AI technology, provides the ultimate in positional customization. The base detects and automatically responds to snoring, whether your own or your partner’s. But it also provides serious luxury with a soothing massage to help you relax for sleep. A paired app delivers sleep coaching and analysis, based on factors unique to you. Twin XL bases combine to make a Split King, offering customized comfort and snore detection for you and a sleep partner.

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Sleepy’s Signature Adjustable Base

Adjustable bases aren’t always budget-friendly. But your finances might have room for Sleepy’s Signature Adjustable Base as a sleep-improving splurge. A wireless remote helps you adjust your head or feet to a position that suits your needs. Split sizes help you and a partner sleep together, even if at different head or foot heights.

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Tempur-Pedic TEMPUR-LuxeBreeze® Medium Hybrid 13" Mattress

If you’re buying an adjustable base, you’ll want a mattress that can handle the movement and the customization. The Split Head King option of this hybrid-style mattress works well for partners who want to sleep with their heads and torsos at different heights. This luxury mattress also features cooling technology to regulate your body temperature during the night for a better sleep experience.

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Tempur-Pedic TEMPUR-ProAdapt® 12" Medium Hybrid Mattress

This hybrid mattress from Tempur-Pedic contours to your body, offering the ultimate in cooling comfort. It works well with an adjustable base, and with a Split California King option, you can top bases with dual-sided control—perfect for sleeping with a partner.

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Sleepy’s By Sealy Hybrid HD Premium Mattress

Sealy has been creating comfy mattresses for more than a century, but there’s nothing old-fashioned about this hybrid option that resists dips and sags and provides responsive pressure relief. Motion isolation keeps you and your partner from waking up because of each other’s movements throughout the night. Add an adjustable base for gaining snore-preventive elevation.

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As noted above, OSA is a serious medical condition requiring treatment. So if you suspect OSA, don’t hesitate to talk to your doctor.

“It is important to note that up to 25% of those with sleep apnea do not snore,” Dr. Patel says, “and snoring doesn’t mean you are guaranteed to have sleep apnea, but a majority of individuals with any level of snoring do have sleep apnea.”

He adds, “If one feels they are restless during the night, lying awake longer than they feel they should be, waking up not rested or feeling fatigued or tired during the day, then these are signs suggesting potential poor sleep.”

OSA is treated in multiple ways. One of the first lines of treatment is using a CPAP machine to improve nighttime breathing.

Even simple snoring can disrupt sleep and may lead to health issues down the road. So, if your sleep is suffering or your bed partner complains on an ongoing basis, also talk to your doctor, who may refer you to a sleep specialist or another provider, such as a dentist or an ear, nose and throat (ENT) doctor.

Surgical Options

Surgical treatments may also help, whether for OSA or simple snoring. One extensive option, usually reserved for OSA, includes uvulopalatopharyngoplasty (UPPP). This involves removing enlarged throat tissues and improving airflow.

Some people benefit from procedures to correct a deviated septum, remove enlarged tonsils or adenoids, reduce enlarged turbinates and more.

Oral Appliances

Some oral appliances treat OSA and simple snoring. These include mandibular advancement devices (MADs) that help reposition the jaw, and tongue-stabilizing devices (TSDs) that pull your tongue forward while you sleep.

Snoring is super common and nothing to be embarrassed about. However, it can be disruptive both for the person who snores and for anyone sleeping next to them. Disrupted sleep can have serious health consequences and should be addressed. Thankfully, plenty of at-home remedies can help mitigate snoring. However, be sure to talk to your doctor so they can address any underlying causes and find solutions so you and your bedmate can rest easier—and better.