Why Do I Snore When I Never Used To?

You never used to snore… and now, you’re shaking the walls at night. What gives?

You’re not alone — many people suddenly start snoring as adults, even if they never made a peep before. And while it might feel random, snoring is usually your body’s way of responding to something new.

In this guide, we’ll break down what might be causing your sudden snoring, how to tell if it’s something more serious, and what you can do to start sleeping soundly again.

Sudden snoring doesn’t usually come out of nowhere, even if it feels like it. More often than not, it’s the result of a change in your body, habits, or sleep environment that’s messing with how easily air moves through your airways at night. And when airflow gets disrupted? That’s when the snoring starts.

Let’s break down the most common culprits behind snoring that seems to start out of the blue.

Weight gain is a common cause of snoring . Even a little can make a big impact.

Any extra fat around your throat can narrow your airway, especially when you lie down to sleep, making it harder for air to pass through smoothly. The result of this obstructed airway? Snoring. 

They can help you relax, but maybe a little too much. Alcohol and strong sleep medications can relax the muscles in your throat, which might sound like a good thing. 

The problem is that those muscles collapse inward if they relax too much and partially block your airway. This often leads to snoring — and if you already snore, it leads to deeper, heavier snoring than usual.

Hormones, weight changes, and congestion — oh my! If you're pregnant (or Googling on behalf of someone who is), snoring can be totally new and totally normal. Increased progesterone, added weight, and even nasal swelling can all team up to create a perfect snoring storm.

If you’ve recently started sleeping on your back (whether by choice, by pregnancy, or thanks to a new partner or mattress), gravity might be pulling your tongue and soft palate back into your throat. That makes your airway narrower, which increases your chances of snoring.

The perfect sleep setup is no one-size-fits-all, but a mattress that’s too soft or too firm, or a pillow that changes your neck angle, can really mess with your sleep.

If your head isn’t elevated enough or your neck is strained, you’re more likely to snore.

A blocked nose is a recipe for snoring. Nasal congestion forces you to breathe through your mouth, which increases snoring. While a blocked nose can be caused by a cold, be aware that allergy-related snoring is also pretty common — which is why snoring may flare up in spring for some people. 

Smoke (even second-hand smoke) irritates your airway, causing it to swell and narrow. The same goes for colds, the flu, or even post-nasal drip. Irritation means inflammation, which causes snoring.

If you smoke or vape, it will inflame your throat tissue, which puts you at high risk of snoring. (And yes, this includes smoking or vaping cannabis and non-nicotine products, too.) 

When you’re totally wiped, your body goes into deeper sleep cycles more quickly, and your throat muscles can get too relaxed too fast. If you’ve been overworked, overwhelmed, or burned out, your snoring might be your body’s tired way of asking for help.

If you’re tired of snoring disrupting your sleep (or your partner’s), there are simple snoring solutions you can try tonight to start seeing improvement.

Side sleeping can reduce snoring by keeping your airway open. Sleeping on your back can cause the tongue and palate to block the airway, leading to snoring. Try sleeping on your side, and consider using an anti-snore pillow like our Posiform Pillow for extra support.

Learn more in our guide to the best sleep positions for snoring.

Cut back on alcohol or sedatives at least a few hours before bed. These relax the muscles in your throat too much, making snoring more likely.

Try nasal dilators or sprays to help reduce snoring caused by congestion. Nasal strips or a saline spray can clear blocked nasal passages and make breathing easier, preventing mouth breathing and snoring. Try using our Airflow Clip Nasal Dilator for clear airways and better sleep.

Keep a regular bedtime, as an inconsistent sleep schedule can cause deeper, irregular sleep cycles that worsen snoring. Aim for consistency and a calming bedtime routine.

Elevating your head slightly helps keep your airway open. Use a wedge pillow or adjustable bed for this small change that can significantly reduce snoring. 

Snoring might seem like a harmless (if annoying) habit, but it can be a sign of something more serious, like sleep apnea. Even when it’s not too serious, it still impacts your health.

In typical snoring, soft tissues vibrate as air moves through a partially blocked airway. But with OSA (obstructive sleep apnea), the airway becomes completely blocked, forcing the brain to wake you up briefly, and repeatedly, to start breathing again.

You might not remember waking, but your body does. Over time, this can lead to:

• Morning headaches or dry mouth

• Daytime fatigue, irritability, and fogginess

• Loud gasping or choking at night

If this sounds familiar, don’t brush it off. Talk to your doctor or get a referral to a sleep clinic or sleep-focused dentist. Sleep apnea is treatable, and the sooner you get it looked at, the better.

Snoring, without sleep apnea, can still disrupt your rest and chip away at your health. It’s linked to:

• High blood pressure and heart strain

• Poor immune function

• Low energy and mood issues

And it’s not just your sleep, as partners of snorers often struggle too.

Bottom line: If snoring is stealing your rest, it’s worth taking seriously. You deserve better sleep.

You never used to snore, and now your sleep sounds like a chainsaw. It’s frustrating, sure. But more than that, it’s a sign that something in your body has shifted.

The good news? You’re not alone, and more often than not, snoring has a clear cause. Whether it’s weight gain, allergies, alcohol, a new sleep setup, or plain-old exhaustion, understanding the why behind your snoring is the first step to actually fixing it.

You don’t have to live with disrupted sleep, a tired partner, or groggy mornings. The sooner you take steps to address it, even small ones, the sooner you (and the person sleeping next to you) can get back to peaceful, restorative rest.

Take the first step toward better sleep and browse our top-rated anti-snoring products, like our Airflow Clip Nasal Dilator or our specially designed Posiform Anti-Snore Pillow. 

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.