Nobody wakes up loving the fact that they snore but the fix that works brilliantly for one person's snoring can do nothing for someone else's if you're solving the wrong cause.
Around 45% of adults snore occasionally, and roughly 25% are habitual snorers. It happens when airflow through the nose or throat gets restricted enough that the surrounding tissue vibrates — what's actually restricting it is different for almost everyone. Here are the five most common reasons, and the specific fix for each.
1. A blocked or congested nose
If you snore worse with a cold, during hay fever season, or generally feel like you're never quite breathing freely through your nose, this is probably you. A blocked nose forces you into mouth-breathing, which is a much snorier way to sleep since the airway is looser and less supported.
The fix: open the nose back up mechanically. A nasal strip is a flexible band across the bridge of the nose that gently lifts and holds the nostrils open all night, so air moves through the nose instead of forcing its way through the mouth. If congestion is your main issue, this is usually the fastest thing to try first.
2. Your jaw, tongue, or throat anatomy
Some people snore because of how their airway is built, not because of anything temporary. A thick soft palate, enlarged tonsils, or a jaw that sits further back can all narrow the airway right where the vibration happens — this type of snoring tends to be there every night, regardless of allergies, alcohol, or tiredness.
The fix: gently reposition the jaw forward so the airway stays open. That's the job of a mandibular advancement device — an anti-snoring mouthguard that holds the lower jaw slightly forward through the night. Unlike nasal strips, it works whether your nose is blocked or clear.
3. Sleeping on your back
Lying flat lets your tongue and soft palate fall backward into your throat, narrowing the airway. If your snoring is noticeably worse — or only happens — on your back, this is a big part of it.
The fix: train yourself onto your side, with a body pillow, an anti-snore pillow, or the old tennis-ball-sewn-into-your-shirt trick. Pairing this with a mouthguard helps more, since it keeps your airway supported no matter which way you're facing.
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4. Alcohol and sedatives
A nightcap relaxes more than your mind — it relaxes your throat muscles too, making them easier to vibrate and collapse. This is why people who don't normally snore often do after a few drinks.
The fix: cutting back, especially in the hours before bed, is the honest answer.
5. Weight and age
Extra weight around the neck adds tissue that presses in on the airway, and as we age, throat muscle tone naturally decreases — both make the airway more prone to vibrating. It's part of why men snore more than women on average, alongside neck circumference and muscle tone differences, though the gap narrows after menopause.
The fix: weight loss helps if that's a factor, but it's a long game — a mouthguard or nasal strip (or both) gives real, immediate relief while lifestyle changes catch up.
Which one is yours?
Most people are a mix of two or three of these. Rough guide: blocked-nose problem, start with a nasal strip; airway collapse regardless of congestion, the mouthguard is the bigger lever. Many people use both, since they solve different parts of the problem.
When it's worth seeing a doctor
Loud snoring every night, or snoring with gasping, choking, or breathing pauses, is worth a proper conversation with your doctor — it can signal obstructive sleep apnea, which needs different treatment than the fixes above.
FAQ
Why do I suddenly snore when I didn't before? Usually weight change, more alcohol or a new medication, nasal congestion from allergies or a cold, or age-related muscle tone loss.
Do nasal strips and mouthguards work together? Yes — one opens the nose, the other supports the jaw, so using both covers more ground than either alone.
Can snoring affect my partner's sleep? Yes, it's one of the most common causes of sleep disruption for bed partners, which makes it worth addressing for both people, not just the snorer.
This article is general information, not medical advice. If snoring is significantly affecting your health or sleep quality, speak with a healthcare provider.
