Why Snoring Happens and What You Can Do About It

Snoring is a common condition that affects people of all ages, but it’s especially prevalent among adults. While occasional snoring might not be cause for concern, frequent or loud snoring can disrupt sleep and may even signal an underlying health issue. Knowing what causes snoring and the ways to manage it can improve both sleep quality and overall well-being.

What Causes Snoring?

Snoring occurs when airflow through the mouth or nose is partially blocked during sleep. As air struggles to move through the narrowed airway, it causes the surrounding tissues to vibrate, producing the familiar snoring sound. The exact reasons why a person snores can vary, but some of the most common causes include:

• Sleep position: Sleeping on your back can cause the tongue and soft palate to collapse to the back of the throat, narrowing the airway.
• Nasal congestion: Allergies, sinus infections, or a deviated septum can restrict nasal airflow, increasing the likelihood of snoring.
• Obesity: Excess fat around the neck and throat can compress the airway, making snoring more likely.
• Alcohol consumption: Alcohol relaxes the muscles in the throat, increasing the chances of airway obstruction during sleep.
• Aging: As people age, muscle tone in the throat naturally decreases, which can contribute to snoring.
• Enlarged tonsils or adenoids: Especially in children, these can block airways and lead to snoring.

When Snoring May Indicate a Bigger Problem

In some cases, snoring is more than just a nighttime nuisance. Loud, persistent snoring—particularly when accompanied by gasping, choking sounds, or noticeable pauses in breathing—can be a sign of sleep apnea. Sleep apnea is a condition in which breathing repeatedly stops and starts during sleep, potentially leading to serious health consequences if left untreated.

People with sleep apnea often experience excessive daytime sleepiness, morning headaches, irritability, and difficulty concentrating. If these symptoms are present, a sleep study may be recommended to determine whether a sleep disorder is contributing to the snoring.

Simple Lifestyle Changes to Reduce Snoring

For many people, addressing lifestyle factors can significantly reduce or eliminate snoring. Some helpful adjustments include:

• Changing sleep position: Sleeping on your side instead of your back can prevent the airway from collapsing during sleep.
• Managing weight: Even a small amount of weight loss can reduce pressure on the airway and improve breathing at night.
• Limiting alcohol and sedatives: Reducing alcohol intake and avoiding sedative medications before bed can help keep the airway open.
• Establishing a consistent sleep routine: Going to bed and waking up at the same time each day can promote deeper, more restful sleep and reduce snoring frequency.

Devices That Can Help With Snoring

If lifestyle changes aren’t enough, several devices are available to help keep the airway open and reduce snoring:

• Anti-snoring mouthpieces: Also known as mandibular advancement devices, these are worn in the mouth during sleep and work by repositioning the jaw to keep the airway open.
• Nasal strips: Adhesive strips applied to the outside of the nose that help widen the nasal passages for improved airflow.
• Nasal dilators: Small devices inserted into the nostrils to increase the diameter of the nasal airway.
• CPAP machines: For those diagnosed with sleep apnea, continuous positive airway pressure (CPAP) therapy delivers a steady stream of air to keep the airway open throughout the night.

Medical Treatment Options

For persistent snoring that doesn’t respond to lifestyle changes or devices, medical intervention may be necessary. Options include:

• Uvulopalatopharyngoplasty (UPPP): A surgical procedure that removes tissue from the throat to widen the airway.
• Radiofrequency ablation: Uses heat to shrink excess tissue in the soft palate or tongue base, which can reduce snoring.
• Septoplasty: Corrects a deviated nasal septum to improve nasal airflow.
• Palatal implants: Small implants placed in the soft palate to stiffen it and reduce vibration during sleep.

These treatments are typically reserved for cases where snoring is severe or related to structural issues that can’t be corrected with more conservative measures.

Snoring in Children

Snoring isn't just an adult issue—many children also snore. Occasional snoring in children may be harmless, especially during colds or allergy season. However, loud and frequent snoring in children could indicate obstructive sleep apnea, particularly if it’s accompanied by restless sleep, daytime fatigue, or behavioral issues. Evaluation by a pediatrician or sleep specialist may be recommended in these cases.

In children, enlarged tonsils and adenoids are a common cause of airway obstruction. Surgical removal of these tissues (tonsillectomy and adenoidectomy) is often effective in resolving snoring and related sleep issues.