Snoring is a noise you make when your breathing gets partially blocked while you’re sleeping.
Snoring is a noise you make when your breathing gets partially blocked while you’re sleeping.
If your airway becomes narrow, the air can’t move through your nose and throat properly, which causes the tissues to vibrate and make a snoring sound. This narrowing of your airway has many possible causes, from being overweight or having a cold, to the position of your tongue while you sleep.
Snoring can be frustrating, for you and your partner. It can stop you from getting a good night’s sleep and leave you feeling tired, irritable and less able to get on with your day.
You might think it’s something you just need to put up with. But good sleep is important – so we want to stop snoring getting in the way of you waking up refreshed.
Find useful information on other areas of sleep with our .
The good news is that snoring isn’t usually a sign of anything serious. And in most cases it’s treatable, either with self-care or treatment from a doctor. So here’s what you need to know about snoring, including what you can do about it and when to see a doctor.
Snoring can be caused by lots of things. It happens while you’re asleep, when all your muscles relax, including the muscles in the roof of your mouth, tongue and throat.
Sometimes, the tissues in your throat can relax so much that they narrow or partially block your airway. This causes the tissues to vibrate as air goes over them, creating a snoring sound. The narrower your airway gets, the more the tissues vibrate – and the louder your snoring gets.
Common snoring triggers include:
In some cases, snoring can be a symptom of another health condition, including:
Snoring is sometimes treated as a bit of a joke, but over time, it can affect your health – and the health of your partner.
It can lead to problems that can affect your ability to get the most from your day, including:
Some studies have also suggested that there’s a link between snoring and heart disease – but the evidence is limited and more research is needed.
If your snoring is caused by 1 of the health conditions listed above, such as OSA, it may also be associated with other problems. Read about
Snoring occasionally is very common, and it’s thought that almost everyone will probably snore at some point in their life. But it’s hard to say exactly how many people it affects. This is because whether or not you snore varies from night to night, as does whether you – or anyone you share a bedroom with – notices it.
However, you’re more likely to snore if:
While snoring is more common in men, it’s also quite common in women. If you’re a woman, you’re more likely to snore if:
As snoring happens while you’re asleep, you may not always be aware that you’re doing it. Signs that you snore include:
If you live alone and you aren’t sure if you snore, you could try recording yourself on your phone while you sleep. There are even apps that can analyse your sound patterns.
If you notice that you’re waking up gasping or choking in the night, your snoring may be a symptom of OSA. Read more about
.Self-care steps to help stop yourself from snoring include:
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“If your partner snores, it’s likely to be keeping you up at night and affecting your energy levels,” says
, Healthily Clinical Content Reviewer. “This can be frustrating, but rather than not saying anything, or ending up feeling angry or resentful, try discussing it with them.“First, you need to let them know that there’s a problem – after all, they won’t necessarily even realise that they’re snoring. But once they know how it’s affecting you, they’ll be more likely to want to make changes – and you can tackle the problem together.”
You can help your partner by:
There are also things you can try to improve your sleep, including:
If you think your snoring is being caused by nasal congestion or an allergy, your pharmacist may recommend
or to help you breathe better.Decongestant nasal sprays and tablets can help in the short term (a week or less), but they shouldn’t be used as a long-term measure.
You may also be able to buy other anti-snoring devices, including nasal strips. These are sticky strips you wear across your nose at night, which can help to open up your airway if you have blocked or narrowed nasal passages.
You should speak to your doctor if:
If you’re still not sure whether you need to see a doctor, use our
to help you work out what to do next.To find out what’s causing your snoring, your doctor may ask about your:
Your doctor may also listen to your heart, check your blood pressure, and look inside your mouth and nose to check for any problems that might be causing your snoring.
In some cases, you may need to be referred to a specialist for further tests, such as a breathing (respiratory) specialist or an ear, nose and throat specialist.
What treatment you’re offered for your snoring will depend on what’s causing it. Some of the most common treatment options include:
A less common treatment is surgery to help your breathing (such as removing large tonsils). This may be considered if other treatments don’t help. But it isn’t widely available on the NHS, and it doesn’t always work – some people find their snoring comes back.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.