Deviated Septum and Snoring: Why a Crooked Nose Disrupts Sleep & How to Fix It

If you snore and one nostril always feels blocked, your septum could be the problem.

A deviated septum and snoring often go together — when the wall between your nostrils is crooked, it can block airflow, trigger mouth breathing, and turn every breath into a snore.

Not everyone with a deviated septum snores, but it’s a common and overlooked cause. And left untreated, that nighttime noise can erode your sleep, mood, and even heart health.

In this guide, we’ll explain how a deviated nasal septum leads to snoring — and walk you through science-backed deviated septum snoring remedies that can help you breathe better and sleep quieter.

Before we dive into treatments, let’s get clear on what a deviated septum actually is — and why even a “mild” one can mess with your sleep.

Your nasal septum is the thin wall of cartilage and bone that runs down the center of your nose, dividing your left and right airways. Ideally, it sits right in the middle, creating two equal, open nasal passages.

But in most people, it doesn’t. Experts estimate that a majority of adults have some kind of septal deviation, though many don’t notice unless symptoms start to interfere with daily life or sleep.

Some people are born with it. Others develop it later in life due to:

• Genetics. A crooked septum can run in families

• Injury or trauma. Even minor accidents (like a childhood fall or sports injury) can shift the nasal structure

• Aging. Cartilage and bone can subtly shift as we get older

You might assume that only a severely bent septum would cause issues — but even small deviations can narrow airflow just enough to cause mouth breathing, congestion, or nighttime snoring. Especially when paired with allergies, swelling, or sleeping on your back, a slightly off-center septum can have a big impact.

When your nasal passages aren’t open and balanced, airflow gets tricky. A deviated septum narrows one side of your nose, creating a tight, uneven channel that air has to rush through.

This uneven airflow turns smooth breathing into turbulent airflow — basically, air hitting bumps and curves inside your nose. That turbulence causes the soft tissues in your throat and nasal passages to vibrate, which creates the snoring sound you (and your partner) know all too well.

Because of the blockage, your body compensates by breathing through your mouth instead. Unfortunately, mouth breathing dries out your throat and airway, making the tissues more prone to vibration — and louder snoring.

A deviated nasal septum can also play a role in obstructive sleep apnea (OSA). The airway obstruction can worsen breathing pauses during sleep, which means snoring is more than just an annoyance — it can be a red flag

Learn more about the health risks of snoring.

Wondering if your nose is secretly sabotaging your sleep? Here are some signs to watch out for these common symptoms:

• One nostril that always feels stuffy or blocked

• Difficulty breathing through one side of your nose

• Chronic nasal congestion or frequent sinus infections

• Mouth breathing, especially at night

• Daytime fatigue and morning headaches

• Dry mouth or sore throat upon waking

If you’re concerned, there are easy at-home tests you can do. Try the one-nostril breathing test: Close one nostril and breathe deeply through the other. Repeat on the other side. If one side feels significantly more blocked, it could be a sign. Try this multiple times over a few days to make sure it isn’t just a blocked nostril.

Another simple check: Hold a mirror under your nose after exhaling sharply. If the mirror fogs unevenly or mostly on one side, your airflow might be imbalanced. Again, you should try this a few times over a few days to make sure it’s a pattern.

If your symptoms sound familiar, the next step is a thorough check-up with an ear, nose, and throat (ENT) specialist.

Your doctor will examine your nasal passages using tools like a nasal speculum and possibly a nasal endoscopy — a thin, flexible camera that gives a clear view inside your nose. This helps pinpoint how much your septum is deviated and if other factors, like swollen turbinates, are contributing to your congestion and snoring.

Your ENT might order a CT scan to get detailed images of your nasal structures. This is especially common if surgery is being considered or if you have complex symptoms. 

If your doctor suspects you have obstructive sleep apnea, they may recommend a polysomnography — an overnight sleep study that monitors your breathing patterns, oxygen levels, and snoring intensity. 

When it comes to quieting the nighttime noise from a deviated septum, there’s no one-size-fits-all fix. But luckily, there’s a range of options — from simple over-the-counter aids to medical treatments.

Nasal strips and internal nasal dilators work by lifting or widening the nasal valve area, improving airflow through your nose. 

Generally, nasal dilators are better than nasal strips, especially for deviated septums. Internal nasal dilators gently open your nose from the inside, making it easier to breathe. 

For a deviated septum, fit is crucial — poorly fitting dilators won’t do much, but the right product can provide immediate relief.

Try the Airflow Clip Nasal Dilator for affordable, trusted relief. 

Keeping your nasal passages moist can soothe irritation and reduce inflammation caused by a deviated septum.

• Saline sprays rinse out allergens and mucus

• Steroid nasal sprays help reduce swelling and inflammation (use under a doctor’s guidance)

• Humidifiers add moisture to dry bedroom air, easing breathing

Using these tools regularly can create a less turbulent airflow environment, which means quieter nights.

For all types of snoring, consider using a mandibular advancement device — an oral appliance that moves your lower jaw forward to keep your airway open and reduce snoring. This is a common deviated septum snoring device that tackles the problem downstream from your nose.

Simple habits can also help:

• Sleeping on your side instead of your back

• Elevating your head with an extra pillow, a specialized pillow, or an adjustable bed

These tweaks prevent airway collapse and reduce snoring severity.

When other remedies aren’t enough, septoplasty is the gold standard. This surgical procedure straightens the nasal septum by reshaping or removing the crooked cartilage and bone.

Here’s what you should know:

• Recovery usually takes 1 to 3 weeks

• Success rates are high for improving airflow and reducing snoring

• Sometimes, turbinate reduction or rhinoplasty is combined to maximize results

Surgery isn’t for everyone — but for persistent, severe cases, it can be life-changing.

Finally, don’t underestimate the power of lifestyle changes to boost any treatment’s effectiveness:

• Manage your weight to reduce pressure on airways

• Control allergies with medications or avoidance strategies

• Limit alcohol intake, especially near bedtime

• Establish a nasal hygiene routine (cleaning, moisturizing)

Try the four-pillar nightly checklist to hydrate, humidify, clear, and position yourself for the best sleep possible.

A deviated septum narrows your natural airway, turning every breath into a noisy, snore-causing wind tunnel. But the good news? You don’t have to live with sleepless nights or exhausted mornings. 

Tonight, try the simple mirror test we talked about — it’s an easy first step to understanding your breathing. If you spot red flags or persistent symptoms, don’t wait to book an ENT consult. Your sleep and your health are worth it.

Here’s to clearer airways and quieter nights ahead.

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.