Snoring doesn’t happen for no reason. It’s usually a signal, a sign that something in your airway or sleep routine isn’t working as smoothly as it should. Whether you snore occasionally or every night, understanding why you snore is the first step towards reducing it. In this guide, we’ll break down the 7 most common causes of snoring, how to identify what’s affecting you, and what you can do tonight to start improving your sleep.
1. Nasal Blockage (congestion + stuffiness)
When your nose is blocked, your airflow is forced through a narrower space. This makes soft tissues vibrate more easily, which increases snoring.
Common triggers:
• Colds or flu
• Allergies
• Dry indoor air
• Deviated septum
Signs your snoring might be caused by congestion:
✔ Your snoring gets worse when you have a cold
✔ You breathe through your mouth at night
✔ You wake up with a dry mouth
What helps:
• Nasal strips to widen airflow
• Hydrating the airway before bedtime
• Keeping the bedroom humidity comfortable
2. Dry Airway (typically a dry throat)
Dry tissues vibrate more easily, which makes snoring louder and more frequent.
Causes of night-time dry mouth:
• Sleeping with your mouth open
• Imbalance between mucous production and mucous evaporation into your airway
• Central heating or AC
• Alcohol
Signs this might be you:
✔ You wake up with a sore or dry throat
✔ Your snoring pattern not related to whether you sleep on your side or back
✔ You also have dry or drier eyes
What helps:
• Throat sprays to support hydration
• Drinking more water during the day
• Reducing alcohol before bed
3. Sleeping Position (especially on your back)
When you sleep on your back, gravity pulls soft neck tissues downwards, narrowing the airway.
Signs sleep position is causing your snoring:
✔ You snore mostly when lying on your back
✔ Your partner notices position-based snoring
✔ Snoring improves when you turn sideways
What helps:
• Sleeping on your side
• Using supportive pillows
• Positional sleep trainers
4. Relaxed Airway Muscles (including alcohol)
The muscles in your throat naturally relax when you fall asleep. Alcohol makes them relax even more, which can make snoring louder.
Signs relaxed airway muscle might be triggering your snoring:
✔ Snoring is worse after drinking
✔ Snoring intensifies at the start of the night
✔ Dry mouth in the morning
What helps tonight:
• Avoid alcohol 3–4 hours before bed
• Hydrate well
• Use a throat spray to hydrate your throat
5. Weight Around the Airway
Extra weight around the neck and throat can narrow the airway, making vibrations (snoring) more likely.
Signs weight is a factor:
✔ Snoring has increased gradually over time
✔ You snore in multiple sleep positions
✔ You feel more tired in the morning
What helps:
• Improving sleep hygiene
• Supporting airway moisture
• Tracking patterns to understand when it’s worst
(Tracking your nights with the SoundSleep app will give insights over time)
6. Anatomy + Natural Narrowing
Some people simply have naturally narrower airways or softer palate tissue, which leads to snoring even without congestion or alcohol.
When anatomy is likely your cause:
✔ You snore but you are not overweight
✔ You snore even when well rested
✔ Snoring doesn’t change much day to day
What helps:
• Oral devices designed to optimise airway shape
• Adjusting sleeping position
• Tracking your patterns over time using the SoundSleep app.
7. Allergies (Seasonal or Indoor)
Dust mites, pollen, pet dander, and mould can cause nasal swelling, which disrupts airflow.
Signs allergies might be causing your snoring:
✔ Snoring changes with the seasons
✔ Morning congestion
✔ Sneezing or itchy nose
What helps:
• Dusting!
• Air purifiers
• Hypoallergenic bedding
• Nasal support products
How to identify YOUR cause of snoring
Ask yourself: When is your snoring worst?
• After drinking alcohol → relaxed airway
• When congested → nasal blockage
• On your back → sleep position
• Every night, regardless → anatomy / persistent snoring
If you’re not sure? Tracking your snoring in SoundSleep helps you spot patterns within days.
What you can do TONIGHT to reduce snoring
Here are simple steps that help most types:
✔ Hydrate your airway before bed
✔ Sleep on your side
✔ Reduce alcohol
✔ Use Snoreeze relief products to support airflow
✔ Keep your room cool and well-ventilated
Small improvements tonight can lead to better sleep tomorrow.
Your Sleep Health Journey Starts Here. Better sleep starts with understanding your snoring and that starts with you.