Sleep Health Guide

What Causes Snoring, and What You Can Actually Do About It

Snoring is one of those problems that feels harmless until it isn’t. Here is a no-drama guide to figuring out what’s going on, and how to spend your effort wisely.

Sometimes snoring is a minor annoyance. Sometimes it is your body waving a little red flag that says, “Hey, breathing could be going better in here.”

Most snoring boils down to this: air has trouble moving smoothly through your upper airway, so soft tissue in your throat (or your nose) vibrates like a loosely tuned guitar string. That vibration is the sound.

The good news: a lot of snoring improves with a few targeted changes (like these 5 surprising fixes). The important news: certain patterns of loud, frequent snoring should push you toward a clinician, not another pillow hack.

The Quick Checklist

If you want the shortest path to “less noise tonight,” start here:

  • 1
    Sleep on your side.Positional snoring is extremely common. (See healthiest sleep position.)
  • 2
    Treat nasal blockage.Check for allergies, colds, or chronic congestion.
  • 3
    Skip alcohol close to bedtime.It relaxes airway muscles too much.
  • 4
    Evaluate apnea signs.If you have signs, home fixes are not the right tool.

Think of this as troubleshooting, not self-optimization.

What snoring is, in plain English

When you fall asleep, the muscles in your throat relax. For many people, that relaxation narrows the airway. Air still gets through, but it becomes turbulent. Turbulence makes tissue vibrate. Vibrations make sound.

NoseCongestion, allergies, deviated septum, polyps.
MouthTongue falls back, especially when on your back.
ThroatSoft palate or tonsils vibrating as airflow narrows.

When snoring is a “see a doctor” problem

Wirecutter-style rule: If the risk is meaningful, do not DIY it.

Loud, frequent snoring is worth a medical conversation if you also have any of these:

  • Choking, gasping, or pauses in breathing during sleep (often noticed by a partner).
  • Significant daytime sleepiness, morning headaches, or “brain fog”.
  • High blood pressure or heart risk factors.
  • Waking with a dry mouth or sore throat most mornings.

These can point to obstructive sleep apnea (OSA). A good way to frame it is: snoring plus symptoms deserves evaluation.

The most common causes

Nasal congestion and sinus issues

If you snore most when you have a cold, allergies, or chronic stuffiness, your nose is a prime suspect.

Clues: Worse during allergy season • You breathe through your mouth at night • Improves when congestion clears.

Back sleeping (positional snoring)

Back sleeping makes it easier for the tongue and soft tissue to fall backward.

Clues: Partner says it's worse on your back • Improves on your side.

Alcohol near bedtime

Alcohol relaxes airway muscles and can make snoring louder.

Clues: Worse after drinks • You feel less rested after nights out.

Anatomy & Weight

Extra tissue around the airway, or structural issues like large tonsils or a deviated septum.

Clues: Gradual worsening over time • Chronic nasal obstruction • Long history regardless of sleep habits.

What to try first (in order)

1

Change your position, not your personality

If you are a back snorer, side sleeping can be the biggest win for the least effort.

  • Use a body pillow to “lock in” a side position.
  • Try a firmer pillow that supports your head without cranking your neck forward.
  • Wedge a pillow behind you like a doorstop for humans.
2

Fix the nose problem if you have one

Nasal congestion is a common, fixable contributor. Keep allergens down (wash bedding, keep pets off bed). Consider a humidifier.

Note on strips: Nasal strips help if snoring is driven by nasal restriction. They are unlikely to fix throat-based snoring.

3

Move alcohol earlier

If alcohol is part of your evenings, try shifting your last drink earlier. You do not need a spreadsheet. Just notice whether your snoring changes.

Do anti-snoring devices help?

Sometimes. But the category is full of products that sound smarter than they are.

Mouthpieces

Mandibular Advancement

Gently moves the lower jaw forward to keep the airway open.

✓ Best for:Throat-based snoring, mild sleep apnea (with guidance).

Tongue Stabilizers

Suction Devices

Holds the tongue forward to prevent it from falling back.

✓ Best for:Tongue-related snoring, back sleepers. Drooling is a common side effect.

Chin Straps

Often marketed as a simple fix, but evidence is thin. They don't reliably address airway collapse and can be uncomfortable. Only useful for a narrow group of mouth-openers.

A simple two-week plan

If your goal is “less snoring without turning your life into a wellness project,” try this.

1

Nights 1–4: Position

Commit to side sleeping with a body pillow.

2

Nights 5–8: Nose

Add nasal support (strips/dilator) + clean bedding.

3

Nights 9–12: Alcohol Timing

Move alcohol earlier, or skip it for a few nights as a test.

4

Nights 13–14: Reality Check

If nothing changed, that is useful data. If you have apnea signs, stop experimenting and schedule an evaluation.

The Bottom Line

Most snoring is a mechanical problem: airflow plus anatomy plus sleep habits. Start with the easy, high-upside changes (side sleeping and nasal airflow). Be skeptical of “one weird device” solutions. And treat loud, frequent snoring with daytime symptoms as a medical issue, not a lifestyle challenge. (If your mattress forces you onto your back, see our Top Picks.)