Let’s be real—snoring isn’t just annoying (especially for your partner), it can be a sign that your sleep isn’t as restful or healthy as it should be. Whether it’s a light puff or a full-blown chainsaw, snoring affects 51% of us - and the reasons behind it can be more complex than you think.
So, what actually causes snoring—and why does it happen to some people more than others?
The Science of Snoring
Snoring happens when air can’t move freely through your nose and throat during sleep. This causes the surrounding tissues to vibrate, producing that all-too-familiar sound. The narrower your airway, the louder and more frequent your snoring is likely to be.
Several factors can contribute to this blockage—and understanding them is the first step to solving it.
1. Muscle Relaxation During Sleep
When you fall asleep, the muscles in your throat naturally relax. For some people, these muscles relax too much, allowing the tongue or soft palate to partially block the airway. As air struggles to pass through, it creates vibrations—aka snoring.
This is especially common during deep sleep, after drinking alcohol, or when taking certain medications like sedatives.
2. Nasal Congestion or Obstruction
If you can’t breathe well through your nose—due to allergies, a deviated septum, or even just a cold—you’re more likely to snore. That’s because blocked nasal passages force you to breathe through your mouth, which increases the risk of airway collapse and vibration.
3. Sleep Position
Back sleepers, listen up: sleeping on your back causes gravity to pull the tongue and soft tissues backward, narrowing your airway. This makes snoring more likely and often more severe.
Sleeping on your side can make a world of difference.
4. Weight and Neck Circumference
Excess body weight, especially around the neck, can compress your airway and restrict airflow. According to a study in Lung India, people with a higher body mass index (BMI) are significantly more likely to snore—and the louder and more chronic the snoring, the higher the risk of sleep disorders like obstructive sleep apnea.
5. Structural Differences
Some people are just more prone to snoring due to their anatomy. A narrow airway, enlarged tonsils, or a long soft palate can all contribute—even if you’re otherwise healthy.
When Snoring Isn't Just Snoring
Loud, frequent snoring can be a sign of obstructive sleep apnea (OSA)—a serious sleep disorder where breathing repeatedly stops and starts during sleep. If you’re snoring and also experiencing fatigue, headaches, or gasping for air at night, it’s worth speaking with a sleep specialist.
The Good News? Snoring Is Treatable
From lifestyle changes to targeted solutions like the Happy Sleep Anti-snore Mouthguard, there are plenty of ways to reduce or even stop snoring entirely. The key is understanding your personal cause and finding the right strategy to address it.
Because when your sleep improves, everything else in life gets a little better, too.
Stay tuned for more tips, tools, and science-backed sleep support— because a Happy Sleep, means a Happy Life.
Written by Olivia Arezzolo, Australia’s Leading Sleep Expert.
