Of all the odd, and sometimes gross functions our bodies endure, snoring is a pretty big head-scratcher. We’ve all been awoken (or begrudgingly kept awake) by the robust, involuntary gurgles—be it those of a bed partner or our own—yet most of us don’t understand why they happen. It’s time to change that—and learn how to alleviate the rumbles when a swift nudge or flipping over doesn’t work. Here's why you snore—plus common causes of snoring, and how to stop snoring.
What is snoring?
At its very core, snoring is a sound, and sound is created by vibration, explains Dr Abhinav Singh. During sleep, breath supplies oxygen to the body, and when that airflow passes over the soft tissues of the back of the mouth (also known as the posterior pharynx)—including the uvula, the mouth’s side walls, the back of the tongue, and the soft palate—they vibrate, causing a snore. Vibration of the back of the nasal passages can also contribute to the sound, says Singh, but the back of the mouth does the heavy lifting.
Snoring Symptoms
The symptoms of snoring may seem pretty obvious—especially to your bed partner. But loud noise isn’t its only function. Snoring can also come with:
- Witnessed breathing pauses during sleep
- Excessive daytime sleepiness
- Difficulty concentrating
- Morning headaches
- Sore throat upon awakening
- Restless sleep
- Gasping or choking at night
- High blood pressure
- Chest pain at night
Snoring Causes
Some people snore more than others due to a naturally narrow airway or weight gain in the neck area, Dr Singh explains. More often than not, though, consistent snoring happens when the soft palate and its surrounding tissues are relaxed, or as Dr Singh puts it, “flabby.”
“When these tissues are sagging and the air is flowing by, they vibrate,” adds Dr Raj Dasgupta. What causes the sag? Lifestyle habits, mostly. Drinking alcohol before bed, taking certain medications (like sleep medications), and pre-existing health conditions can all relax the mouth’s muscles. Inflammation of the airways caused by congestion, sinusitis, or rhinitis also creates opportunity for vibration, which is why you might snore when you’re sick.
Tips for a quieter night’s sleep
Whether you’re the nudger or the nudged at night, you might benefit from these tips for more undisturbed sleep.
- Get off your back. Dr Dasgupta says you’re more likely to snore when sleeping on your back because gravity causes the tongue to block your airway. Try side sleeping instead.
- Eat a balanced diet. Both Dr Dasgupta and Dr. Singh say a narrowed airway caused by weight gain can lead to increased snoring.
- Stay rested. It may be easier said than done, but when you’re overtired, Dr Dasgupta says the body “skips” directly into deeper stages of sleep, creating heavier snoring.
- Try a sleep tracking app. Apps like SnoreLab record and track snoring, which can help you understand its patterns and make adjustments. “They’re not the most accurate, but they will give you a starting point,” advises Dr Singh.
- Do a sinus rinse. If you’re struggling with allergies or sinusitis, Dr Singh says a sinus rinse (like a neti-pot) may help clear them out and minimise noise.
- Use an air purifier. Although you love your pets, their dander may not always love you.
When to see a doctor
If you’ve tried all of these solutions and still struggle to sleep soundly (or if you’re getting elbowed more than three times a week), Dr Singh says a sleep apnea evaluation may be warranted. The condition affects over 750 000 Aussies and is marked by breathing disturbances that cut off oxygen supply, creating brain wave tribulation and preventing quality sleep.
Along with snoring, other signs of sleep apnea include headaches, night sweats, fatigue, forgetfulness, difficulty concentrating, and high blood pressure. If untreated, the condition can cause a laundry list of other symptoms including heart attack, stroke, anxiety, and depression.
Whether it’s you or your sleep mate who constantly saws logs, don’t let it persist for too long. “When you’re in your usual state of health, and you snore, that’s when it needs to be addressed,” urges Dr Singh. “Ignore the snore no more. When you hear something, say something.”
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