What Causes Snoring? Common Triggers Explained

Snoring is one of the most common sleep issues, plaguing millions of bedrooms nightly. It disrupts sleep, strains relationships, and for many, it’s a source of embarrassment. 

If you snore, you’ll know that it’s not easy to just stop snoring. Part of the reason why most people struggle to stop snoring is because they don’t understand why they’re snoring in the first place.

Let’s take a look at the most common causes of snoring, from sleep posture to health conditions. 

Snoring is a common condition that occurs when the flow of air through your mouth and nose is partially blocked while you sleep. That blockage causes the tissues in your throat to vibrate, creating that familiar snoring sound we all know (and probably wish we didn’t).

According to the American Medical Association (AMA), a staggering  25-50 percent of adults snore regularly.

In the U.S., 90 million Americans report snoring at one time or another, with 37 million people snoring regularly.

It’s safe to say that snoring is more common than we’d like it to be. Why, then, are so many people unaware that they snore? More importantly, why do so few people know what causes snoring in the first place?

Before we delve into the causes, here are some signs that you should keep an eye (or ear) out for:

• Loud, persistent snoring that disrupts you or your partner’s sleep

• Pauses in breathing often noticed by your partner

• Waking up gasping or choking, as if catching your breath

• Excessive daytime sleepiness, no matter how much you sleep

• Irritability or mood changes

• High blood pressure

• Morning headaches or a dry, sore throat

• Chest pain at night

• Difficulty concentrating throughout the day

Spotting these symptoms is crucial — they not only disrupt sleep but could also hint at underlying conditions like sleep apnea (we’ll touch on this shortly). 

While snoring itself is the most obvious symptom, it often comes with other telltale signs, such as:

• Frequent awakenings or tossing and turning

• Feeling like you’ve barely slept

• Experiencing extreme fatigue throughout the day

• Waking up with a dry mouth or sore throat (which suggests you breathe through your mouth while you sleep)

In more severe cases, especially with conditions like sleep apnea, snoring might be accompanied by pauses in breathing, gasping, or choking.

Snoring can have many underlying causes, ranging from simple lifestyle factors like alcohol use to more complex medical conditions like sleep apnea.

Sure, simply being aware of the causes may not bring you immediate relief, but understanding them can help you pinpoint any underlying issues and get you one step closer to a snore-free night.

One of the most significant causes of snoring is sleep apnea, a condition where your breathing repeatedly stops and starts during sleep.

Worryingly, approximately 10-15% of females and 15-30%  of males in North America struggle with sleep apnea.

There are three types of sleep apnea that cause snoring:

• Obstructive Sleep Apnea (OSA): This common form of sleep apnea — which affects approximately 936 million people worldwide — occurs when the muscles at the back of your throat relax too much. These muscles support vital structures like your soft palate and tongue. When they relax, your airway narrows or closes as you breathe in, making it difficult to get enough air and leading to snoring.

• Central Sleep Apnea: Less common than OSA, central sleep apnea happens when your brain doesn't send proper signals to the muscles that control breathing. Unlike OSA, this type isn't caused by a blocked airway but rather by a communication issue in the central nervous system.

• Complex Sleep Apnea Syndrome: Also known as treatment-emergent central sleep apnea, this condition occurs when someone has both obstructive and central sleep apnea. It’s often discovered during the treatment of OSA, particularly when using Continuous Positive Airway Pressure (CPAP) therapy, a common treatment for OSA.

It’s important to note that sleep apnea doesn't just cause snoring; it can lead to fragmented sleep and lower oxygen levels in your blood. Over time, this increases the risk of serious health issues like high blood pressure, heart disease, and stroke.

Believe it or not, sleep deprivation can contribute to snoring. When you don't get enough rest, your body becomes excessively tired. This fatigue can lead to deeper, more relaxed sleep when you finally do hit the pillow.

In this state, the muscles throughout your body—including those in your throat—can relax more than usual, which may narrow your airway.

While sleep deprivation doesn't directly cause snoring, it can exacerbate existing issues or make you more susceptible to it. For example, if you have a mild case of obstructive sleep apnea, sleep deprivation may make airway collapse more likely.

Chronic nasal congestion is more than an occasional stuffy nose — it's a persistent blockage of the nasal passages that can make breathing through the nose a constant battle.

A 2021 longitudinal population study which examined over 10,000 participants, found that nasal symptoms are independent risk factors for the development of snoring. Interestingly, it also discovered that snoring is a risk factor for the development of nasal symptoms.

Ongoing congestion — which forces many to become habitual mouth breathers — occurs when the tissues inside your nose become swollen and inflamed for extended periods.

This condition can last for several weeks or longer and is often a symptom of underlying issues such as:

• Allergies: Reactions to pollen, dust mites, pet dander, or mold

• Sinus infections: Bacterial or viral infections causing sinus inflammation

• Structural abnormalities: Deviated septum or nasal polyps that block airflow

• Environmental irritants: Exposure to cigarette smoke, pollution, or strong odors

The position you sleep in doesn’t just affect your back and neck. Certain sleeping positions, such as a supine position (lying on your back), can trigger loud snoring.

When you sleep on your back, gravity causes the tongue and soft tissues in your throat to relax and fall backward, partially blocking your airway. This obstruction often results in snoring.

It’s natural to assume that a nightcap or a sleeping pill might be just what you need to unwind and get a good night's sleep. But if you’re a serial snorer, nothing could be further from the truth.

Both alcohol and sedative medications are central nervous system depressants. They work by slowing down brain activity, which can induce feelings of relaxation and drowsiness. While this might help you fall asleep faster, it doesn't guarantee a night of quality sleep.

In fact, multiple studies show that alcohol consumption before bedtime makes snoring and sleep apnea worse. Moreover, it negatively impacts REM sleep quality.

Sometimes, snoring isn't just about how you sleep or what you consume — it's also about your anatomy. Specifically, certain physical characteristics in the neck and head area can make you more prone to snoring by affecting the airflow during sleep.

Let’s take a look at the key anatomical factors that influence snoring:

• Deviated septum: This occurs when the wall between your nostrils is off-center or crooked, making one nasal passage smaller than the other.

• Nasal polyps: These are noncancerous growths in the nasal passages or sinuses that can block airflow.

• Elongated soft palate and uvula: The soft palate is the soft tissue at the back of the roof of your mouth, while the uvula is the small fleshy piece hanging down in the back of your throat. If these are longer than usual, they can narrow the opening from the nose to the throat.

• Large tonsils and adenoids: Enlarged tonsils and adenoids, particularly in children, can block the airway during sleep.

• Recessed lower jaw (retrognathia): A lower jaw that's set back further than normal can cause the tongue to sit farther back in the mouth. During sleep, the tongue can fall back even more, partially blocking the airway.

• High-arched palate: A highly curved palate can narrow the nasal passages, making it more difficult for air to flow freely.

• Thicker neck: Neck circumference is a strong predictor of breathing issues during sleep. Specifically, a neck circumference of 15.7 in (40 cm) or greater may better predict the possibility of OSA and snoring than body mass index (BMI), regardless of the person’s sex.

Realizing that your body is causing your snoring can leave you feeling frustrated and even betrayed.

Sure, you may not be able to change your body's appearance at will. Still, there are plenty of solutions out there that can help — from our clinically proven  anti-snore pillows,  custom-fit mouthguards, and  nasal dilators to more involved medical treatments like CPAP machines and surgical procedures.

As you get older, your risk of snoring may increase. This is largely due to the natural side effects of aging, such as decreased muscle tone, reduced tissue elasticity, and weight gain.

What’s more, your genetic makeup — which plays a significant role in determining your physiological traits — can further exacerbate any age-related breathing issues you may experience.

Your risk of snoring may increase if you have one or more of the following traits:

• A high-arched palate 

• Recessed chin or overbite 

• Enlarged tonsils or adenoids 

• Muscle tone and control

• Connective tissue disorders like  Ehlers-Danlos syndrome (EDS)

• A history of OSA

You're unique, and your individual traits play a big role in how you sleep. Occasionally, it might feel like your age and genetics are stacked against you.

While you can't change your age or genetics, you can take steps to manage their impact on your sleep.

Simple acts like engaging in exercises to strengthen your throat muscles, maintaining a healthy weight, or adjusting your sleeping position can make a world of difference.

Ever wondered if your thyroid could be behind your snoring?

Hypothyroidism — a condition where your thyroid gland doesn't produce enough thyroid hormones — might be the culprit. These hormones play a key role in regulating your metabolism, and when they're in short supply, various body functions slow down.

This slowdown can lead to changes that make snoring more likely, including:

• Muscle weakness and reduced tone

• Weight gain

• Enlarged thyroid (goiter)

• Sleep apnea

Managing hypothyroidism can feel overwhelming, especially when snoring is adding another layer to your nightly struggles.

There may be points where you feel like you’re hitting a brick wall. Don’t be afraid to reach out to your healthcare provider in these moments. They can help you adjust your treatment plan, tweak your medication, or incorporate lifestyle changes that can benefit both your thyroid and sleep quality. 

If you're curious about what's causing your snoring — or if it's a sign of something more serious like sleep apnea — getting a proper diagnosis is the next best step.

Diagnosing snoring involves a combination of medical evaluations that help pinpoint the exact cause, so you can find the most effective solution.

When you consult a doctor about your snoring, the conversation often starts with your lifestyle habits. Factors like smoking, alcohol consumption, and certain medications can relax your throat muscles or cause nasal congestion, contributing to snoring.

They'll also ask about your sleep patterns. How many hours do you typically sleep? What's your usual sleeping position? Do you experience daytime sleepiness or fatigue?

Your sleep partner can sometimes provide valuable insights about your snoring patterns, including pauses in breathing or gasping sounds during the night.

A thorough physical examination focuses on assessing your airway. The doctor examines your nose, mouth, throat, and neck to check for anatomical issues like a deviated septum, enlarged tonsils, or a small jaw.

They may also measure your neck circumference and calculate your body mass index (BMI) to identify risk factors associated with snoring.

Undergoing an overnight sleep study, known as polysomnography, is considered the gold standard for diagnosing sleep disorders.

You'll spend a night at a sleep center where various body functions are monitored while you sleep. These include brain activity, eye movements, heart rate, blood oxygen levels, and breathing patterns.

In some cases, a simplified sleep study can be conducted at home using portable equipment to monitor oxygen levels and airflow.

Imaging tests like X-rays, CT scans, or MRIs provide detailed pictures of your airway structures. These images help identify obstructions like nasal polyps or abnormalities in the jaw or soft palate.

A cephalometric analysis — a specialized X-ray of the head and neck — can assess anatomical features that might contribute to snoring.

An endoscopy involves inserting a thin, flexible tube with a camera through your nose to visualize your airway while you're awake or under light sedation.

This procedure allows the doctor to see areas where your airway might be narrowing or collapsing, helping to identify any obstructions contributing to your snoring.

Snoring can have a significant impact on sleep quality and overall health, especially if it is loud and persistent. Here are some ways that snoring can impact sleep quality and overall health:

• Disrupted Sleep: Snoring can cause disruptions in sleep patterns for both the snorer and their bed partner. The loud noise can wake both people up and lead to fragmented sleep, which can result in daytime fatigue, poor concentration, and irritability.
• Reduced Oxygen Intake: Snoring can cause a partial obstruction in the airway, which can lead to reduced oxygen intake during sleep.
• Relationship Strain: Snoring can cause strain in relationships, as the loud noise can prevent bed partners from getting a good night's sleep. This can lead to feelings of resentment, frustration, and isolation, which can have a negative impact on overall well-being.
• Decreased Quality of Life: Snoring can lead to decreased quality of life and thus impact social activities, work performance, and overall enjoyment of life.

If snoring is affecting your sleep quality — or that of your loved ones — we encourage you to consult a healthcare professional. They can guide you through these diagnostic steps to uncover the root cause and recommend personalized treatment options.

Remember, you're not alone in this, and solutions are available to help you get the quality snooze you deserve.

Snoring might seem like a harmless annoyance — perhaps it's even something your partner playfully teases you about. But chronic snoring can often be a helpful warning sign of underlying health issues that you can’t afford to ignore.

Over time, persistent snoring can lead to serious health consequences, affecting not just your sleep quality but your overall well-being.

Some of these health consequences may include:

• Hypertension (high blood pressure)

• Heart disease and stroke

• Decreased alertness

• Memory problems

• Difficulty concentrating

• Depression and anxiety

• Irritability

• Weight gain

• Weakened immune system

• Emotional strain and relationship issues

Let's say you've been struggling with snoring for quite some time. You know that you're snoring, but you're unaware that you're actually dealing with a pretty severe case of sleep apnea.

At this point, making adjustments to your sleep routine isn't going to cut it. Sure, changing your sleeping position may bring you some relief, but it won't deal with the underlying cause.

It may be the case that you need surgical intervention or a CPAP machine.

In a nutshell — understanding what's causing your snoring will help you get the treatment you need.

Ignoring snoring is like ignoring your car’s engine light — it might not seem urgent now, but it could lead to serious problems later on.

Key Takeaways:

• Multiple causes: Snoring can result from various factors, including sleep apnea, chronic nasal congestion, and lifestyle habits like alcohol consumption and sleeping posture.

• Health risks: Ignoring snoring can lead to serious health complications, such as cardiovascular issues, daytime fatigue, and mental health challenges.

• Early intervention: The sooner you identify the underlying cause of your snoring, the sooner you can take steps to mitigate health risks.

While knowledge of these causes is no replacement for proper professional help, they can steer you in the right direction and, at the very least, make you aware of a previously unknown and potentially serious problem.

At SnoreLessNow, we're committed to helping you beat the snore and reclaim your restful nights with our tried-and-tested anti-snoring solutions. Join our community of Snoreless Sleepers, and you’ll receive 20% off your first purchase!

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.