Want to help stop snoring? Discover possible snoring causes and how to help get relief support

For the purposes of this article, “man” and “woman” refer to biological sex.

If anyone has ever snored so loudly they've woken themselves or their partner, they should know they're not alone. Snoring is very common, especially among older adults.

For someone dealing with ongoing snoring issues, it can help to understand the causes and common symptoms of snoring, and how lifestyle plays a role. Read on to learn more.

In this article

What is snoring?

Snoring happens when airflow makes the tissues at the back of the throat vibrate during sleep. It can happen at any stage of sleep. The sound from snoring can happen from breathing through the mouth, nose or a combination of both. Light snoring may not impact a person's sleep quality, but heavy snoring could be a sign of a more serious medical condition.

What may cause snoring?

Many factors, both external and internal, can cause a person to snore. These can include:

• Age and gender. While anyone can snore, it becomes more common as a person gets older. It can be more common in men, but many women also snore.
• Alcohol consumption: Drinking alcohol can relax a person's throat muscles, making them more prone to snoring.
• Congestion: A stuffy nose caused by allergies or a condition such as a cold may obstruct airways.
• Obstructive sleep apnea: People dealing with sleep apnea regularly experience episodes of breathing that starts and stops during sleep, though not everyone who snores has this condition. People may be at higher risk for obstructive sleep apnea from factors such as obesity or obstructed airway caused by anatomy (for example, large tongue or tonsils) or hormonal changes.
• Sleep position: Sleeping on the back may cause people to snore.

Discover ways to help manage obstructive sleep apnea

For someone diagnosed with obstructive sleep apnea, a health care provider may recommend certain lifestyle changes or other various options to help manage the condition. Some options that may be recommended by a health care provider include custom oral mouth guards, positive airway pressure (PAP) therapy or surgery.

To help manage an obstructive sleep apnea diagnosis, a health care provider may recommend making lifestyle changes to help mitigate certain risk factors. These changes may include:

• Avoiding alcohol or smoking: Alcohol can relax the throat muscles, which may close someone's upper airway. Smoking may cause inflammation in the upper airway, which can impact how a person breathes.
• Maintaining a healthy weight, if possible: People who have obesity may have increased fat deposits in their neck area, which can block the upper airway when lying down.
• Switching sleep positions: Sleeping flat on one's back can be linked to snoring. A health care provider may recommend a person sleep on their side to help keep their airways open while they sleep.

When to seek medical help for snoring

Someone who's dealing with increased snoring or who thinks they may have obstructive sleep apnea should speak with a health care provider for testing and support. The provider may recommend a sleep study to help diagnose the issue.

Obstructive sleep apnea and health risks

Untreated obstructive sleep apnea that severely impacts sleep might lead to fatigue and difficulty concentrating. It may cause someone to be tired during the day, which is a hazard if they're driving.

Sleep apnea may cause lower oxygen levels during sleep. This can greatly impact the quality of sleep a person gets and could lead to damage to organs and blood vessels. It also increases a person's risk of developing serious health complications that may lead to things like heart attack, high blood pressure, stroke or type 2 diabetes.

Key takeaways

While occasional snoring can be harmless, chronic snoring may signal obstructive sleep apnea, which requires testing and management by a health care provider. A health care provider may recommend simple lifestyle changes like adjusting sleep positions, avoiding alcohol and maintaining a healthy weight to help reduce snoring. Anyone with persistent snoring should consult a health care provider for proper evaluation and support.