Why Do I Snore More In Winter? Causes and Solutions

Winter is a beautiful season, full of celebrations and traditions — but it does have its downsides. Not everyone enjoys the cold — your risk of illness increases, and sometimes your snoring spikes. 

Even if you don’t typically snore, some people often find themselves snoring in the colder months.

You’re not the only one dealing with winter snoring or snoring in cold weather. It’s actually incredibly common and completely fixable. Let’s break down why it happens, and what you can do to sleep quieter this season.

First, a quick biology primer on why snoring happens. 

Snoring is the noise that happens when airflow is partly blocked, causing the soft tissues in your nose and throat to vibrate. Snoring on its own isn’t something you should ignore, as there are many dangers of snoring — for example, it’s often a sign of sleep apnea.

But why does winter amp up the vibration? 

Simply put: many factors are at play. The cold air, dry indoor air from heaters, and seasonal lifestyle changes (like increased drinking, food consumption, and traveling) all increase airway resistance and irritation, making snoring more likely.

Let’s break down the four biggest culprits, one by one.

Indoor heaters are a lifesaver during the coldest weather, especially if you live in an area with lower temperatures. 

However, indoor heaters can drop the humidity in your house, drying out your nasal passages and throat. This dryness will lead to increased inflammation, which can cause mouth breathing — both generally and while you sleep — which is a major snoring trigger.

It's best to try to fix it before you sleep. Increasing moisture in all forms is advisable.

• Use a humidifier

• Drink water throughout the day

• Use a nasal saline spray before bed

These simple solutions can help alleviate your snoring. Remember — a little moisture goes a long way. 

You’re more likely to catch colds, sinus infections, and respiratory viruses in winter. Even mild nasal congestion can significantly increase snoring by forcing mouth breathing.

Fighting nighttime congestion is key to avoiding snoring. Remember to do the following when you’re battling a cold:

• Rest, hydrate, and treat symptoms early (always as advised by your doctor)

• Steam inhalation before bed to open nasal passages

• Try a saline rinse to flush congestion

• Slightly elevate your head to improve sinus drainage

Congestion is basically snoring fuel, and the faster you deal with it, the quieter your nights get.

Learn more about how to stop snoring while sick. 

We get it, part of the holiday spirit is eating a lot of delicious food and having a few drinks.

Without wanting to sound like a buzzkill, here are the facts. Alcohol relaxes your throat muscles, increasing snoring risk. Big, rich meals close to bedtime also increase diaphragm pressure and airway restriction, worsening snoring.

Strike a balance between your sleep and your social life.

• Avoid alcohol within three hours of bedtime

• Eat earlier, and keep dinners lighter when possible

• Stick to a regular sleep schedule as often as possible, so those few late nights don’t have a knock-on effect

We love a good holiday season — we just don’t love the holiday snoring playlist.

Winter’s cold means we tend to keep our windows closed all the time, and this isn’t ideal.

Closed windows mean allergens — like trapped dust, pet dander, and mold spores — have nowhere to go. All of these things trigger nasal inflammation and worsen your winter snoring. Allergens and seasonal allergies are a common cause of snoring.

Consider simple solutions, like:

• Vacuum regularly, especially around vents

• Use air purifiers or humidifiers

• Wash your pillowcases and blankets weekly

• Wipe down bedside surfaces regularly

• Use an antihistamine if needed

Controlling the allergens in your environment and bedroom will go a long way in reducing your snoring.

Snoring is an all-year-round problem, and sometimes what starts out as a seasonal or occasional issue becomes a chronic one. There are plenty of anti-snoring hacks out there, but here are some of the best:

• Sleep on your side, not your back

• Don’t smoke

• Keep your sleeping area clean and free of allergens.

• Limit alcohol before bed

• Stay active, and maintain a healthy weight

• Use devices like MADs or nasal dilators to provide extra relief.

Numerous snoring solutions may help, including anti-snoring pillows and nasal tips. 

The best of these simple devices is the mandibular advancement device (MAD), a type of anti-snoring mouthpiece that works by gently advancing your jaw to improve airflow. MADs are clinically proven, non-invasive, and highly effective at keeping your airway open while you sleep.

Snoring more in winter is common, but it’s far from something you just have to put up with. There are many reasons you could be snoring, and all of them have a solution.

Most winter snoring is multi-factorial. For example, dry indoor air plus congestion plus holiday drinking overlap to make winter feel like your airway’s least favorite season. 

You’re not powerless in the face of winter snoring. Make sure you address the causes of your snoring, and use devices like a nasal dilator or MAD if you need that extra bit of help. Small changes, paired with the right tools, can absolutely protect your breathing and sleep all season long. 

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.