Snoring: Common Causes and What Can Help

What causes snoring

Snoring is the sound made when air cannot flow freely through the nose and throat during sleep. As you relax, the soft tissues at the back of the throat narrow and vibrate as you breathe, producing the familiar noise. It is extremely common and usually harmless, though it can disturb both the snorer and their partner.

Why some people snore more than others

Several factors make snoring more likely.

• Sleeping position: Lying on your back allows the tongue and soft palate to fall backwards, narrowing the airway.
• Nasal congestion: Colds, allergies or a blocked nose force you to breathe through the mouth, which encourages snoring.
• Weight: Extra tissue around the neck can narrow the airway.
• Alcohol and sedatives: These relax the throat muscles, making vibration more likely.
• Age: The throat naturally narrows and loses muscle tone over time.
• Anatomy: Enlarged tonsils, a deviated septum or the natural shape of the airway can all play a part.

Practical steps that can help

Many people can reduce snoring with simple changes.

• Change your sleeping position: Sleeping on your side rather than your back often makes an immediate difference.
• Address nasal congestion: Treating allergies or clearing a blocked nose before bed can ease airflow.
• Limit alcohol before bed: Avoiding alcohol in the few hours before sleep reduces throat relaxation.
• Maintain a healthy weight: Losing excess weight can reduce or eliminate snoring for some people.
• Keep a regular sleep routine: Being overtired can deepen muscle relaxation and worsen snoring.
• Stay hydrated: Dehydration can make secretions stickier and noisier.

Devices and aids

A range of over-the-counter aids exists, such as nasal strips, nasal dilators and specially designed pillows. These can help in milder cases, particularly where congestion or position is the main issue. A pharmacist can talk you through what is suitable. Anti-snoring mouthpieces that reposition the jaw are also available and are sometimes recommended after professional assessment.

When snoring needs medical attention

Most snoring is a nuisance rather than a danger. However, snoring can sometimes be a sign of obstructive sleep apnoea, a condition where the airway repeatedly collapses during sleep and breathing briefly stops. Warning signs include:

• Loud snoring with pauses in breathing, followed by gasping or choking
• Excessive daytime sleepiness
• Morning headaches
• A partner noticing that you stop breathing during sleep

If any of these apply, it is important to see a doctor. Sleep apnoea is treatable, and addressing it improves both sleep quality and long-term health.

Looking after your sleep overall

Snoring rarely exists in isolation from sleep quality. Good sleep habits, a comfortable environment and treating congestion all help. If snoring is part of broader difficulty sleeping, our insomnia explained resource may be useful, and you can browse the sleep aids range to understand supportive options. For other wellbeing products, shop all. Always read the leaflet and seek advice before using any medicine.

General information only — not medical advice. Always read the patient information leaflet and consult a doctor or pharmacist before starting any medication.