What Causes Snoring? Understanding Why It Happens

Snoring is usually more of a health problem for others sleeping near the snorer, but it can also indicate an obstruction of the airways. While many people think of it as harmless, what causes snoring often signals underlying issues that affect sleep quality, breathing, and overall health.

Snorers frequently wake with a dry throat after breathing through their mouth for much of the night. Mouth breathing not only contributes to snoring but it also has other health issues, including increasing your chances of catching a cold or flu ( as the air bypasses the natural filtering system of the nose) other side effects of mouth breathing include gum disease, and reduced oxygenation.

In some cases, sleep apnoea accompanies snoring. This means breathing stops during sleep, often long enough to reduce blood oxygen levels and wake the sleeper. These pauses can occur as many as 30 times an hour, leaving the individual fatigued, irritable, and sometimes at risk of cardiovascular disease, diabetes, obesity and depression.

Why Do People Snore? Understanding Snoring Causes

Snoring occurs when airflow through the mouth and nose is partially blocked, causing the tissues in the throat to vibrate. But why does this happen to some people more than others? Here are the main factors:

• Gender: Men snore more frequently than women due to differences in airway anatomy.
• Weight: Being overweight increases the likelihood of snoring. Extra tissue around the neck and tongue can obstruct the airway.
• Throat anatomy: A thick soft palate, elongated uvula (the punching bag in the middle), or enlarged tonsils can narrow the airway and contribute to snoring.
• Nasal blockages: Congestion from allergies, sinusitis, colds, or a deviated septum can force breathing through the mouth, increasing vibration of tissues.
• Tongue positioning: When the tongue falls backward during sleep, it can partially block airflow, causing snoring.
• Age: Muscle tone naturally decreases with age, allowing airway tissues to collapse more easily during sleep.
• Alcohol and sedatives: These relax throat muscles, increasing the risk of snoring.
• Sleeping position: Sleeping on your back allows the tongue and soft tissues to fall backward, narrowing the airway.

By understanding what causes snoring, you can begin to identify which factors might be affecting you.

Snoring Explained: How It Happens

During sleep, the muscles in your throat naturally relax. If your airway is narrow or blocked, airflow causes the soft tissues to vibrate, creating the familiar snoring sound. The intensity of snoring can vary from a soft hum (or purr!!) to loud, disruptive noise.

Additional triggers include:

• Allergies or infections: Swollen tissues in the nose and throat narrow the airway.
• Sinus problems: Chronic sinusitis can obstruct nasal passages and worsen snoring.
• Lifestyle factors: Smoking, alcohol, or late heavy meals can exacerbate snoring.

Understanding the mechanics behind snoring helps target the right solutions, whether that’s lifestyle changes, dietary adjustments, or breathing exercises.

Snoring vs Sleep Apnoea: What’s the Difference?

It’s important to distinguish simple snoring from sleep apnoea, a more serious condition:

• Snoring: Usually occasional or habitual, but not accompanied by prolonged pauses in breathing.
• Obstructive Sleep Apnoea: Breathing stops repeatedly during sleep, leading to lower oxygen levels, fragmented sleep, and daytime fatigue. On that topic, I have a suggestion that many people find helpful: Myotape. It’s designed to gently encourage nasal breathing during sleep. Unlike traditional mouth taping, it surrounds rather than covers the lips, making it a safe and comfortable option. 

If you suspect sleep apnoea, professional assessment is recommended. Learn more about the differences between these conditions in Snoring and Sleep Apnoea: The Ins and Outs.

What Can You Do About Snoring?

Depending on the underlying causes, there are several effective strategies:

Diet and Food Choices

• Avoid alcohol before bed, as it relaxes throat muscles and swells mucous membranes.
• Limit milk, chocolate, and coffee in the evening.
• Eat lighter dinners, such as soups or salads, and make your main meal at lunchtime to reduce pressure on the digestive system during sleep.

Lifestyle and Sleep Adjustments

• Lose weight: Reduces excess tissue that can obstruct the airway.
• Change sleep position: Sleeping on your side helps keep airways open.
• Elevate your head: Use an extra pillow to reduce airway collapse.
• Mouth taping: If you can breathe through your nose easily at night, try mouth taping to encourage nasal breathing during sleep.

Breathing Retraining

Techniques such as Buteyko breathing can help correct airway flow and reduce snoring. Learn more in the BreatheWell Buteyko Course.

For practical, actionable tips, have a look at 5 Tips to Stop Snoring Naturally.

Takeaway

Snoring isn’t just a minor annoyance; it’s a signal from your body that your airway may be partially blocked. Understanding what causes snoring and the mechanics behind it allows you to take meaningful action. With the right combination of diet, lifestyle adjustments, and breathing techniques, you can reduce snoring, improve your sleep, and protect your overall health.

Take the Next Step Towards Better Sleep

Snoring doesn’t have a single solution, but the good news is, you have choices:

• Learn online at your own pace: Explore my BreatheWell Buteyko Online Course anytime, from the comfort of your home.
• Book a complimentary chat: Unsure which option suits you best? Arrange a free call with me to talk through your snoring and find the most suitable next step.

Better sleep begins with breathing the right way. Take the first step today!