Snoring.

Signs You Might Be Snoring

The most obvious sign of snoring is, of course, the noise—ranging from a soft rumble to a full-on honk. (Some snores can reach 60 decibels, as loud as a conversation or a running washing machine.) If you have a bed partner, they’ll likely be the first to let you know. But if you sleep alone, you might not realize you’re snoring—you just know you’re waking up frequently or feeling exhausted despite going to bed early.

Whether someone calls it out or not, snoring often comes with other telltale symptoms, including:

• Daytime fatigue and sleepiness
• Waking up with a dry mouth or sore throat
• Gasping or choking during sleep
• Elevated blood pressure
• Trouble concentrating and increased irritability
• Pauses in breathing (often noticed by a partner)
• Morning headaches

Even mild snoring can interfere with sleep quality, preventing you from reaching deep, restorative rest. If you’re experiencing any of these symptoms, it may be time to explore solutions for a better night’s sleep.

Why Do We Snore?

Snoring occurs when air passes across the relaxed tissues of your upper airway. As you unwind and slip into slumber, muscles in the back of the mouth naturally relax and your breath can cause tissue to flap, vibrate, or rattle, producing rumbling or whistling sounds.

There are a number of reasons why people snore.

Excess weight and extra tissue around the neck area

Basic anatomy is a factor, such as having a small mouth and disproportionally large tongue, nasal polyps, a deviated septum (crooked or bent wall between the nostrils), and swollen tonsils or adenoids.

Sleeping position, specifically when lying on your back. Gravity works. Your tongue and soft tissues can disrupt your airway. You’ll know if your partner frequently rolls you to a slide-sleeping position, or if you’re the one who is (lovingly) pushed aside.

Alcohol can also cause snoring, as tissues relax even more with alcohol consumption, increasing the likelihood of snoring.

Some medications that contribute to snoring include the obvious, muscle relaxants, along with sleeping pills, and pain medications. The common denominator is air crossing over loose tissue.

When Does Snoring Become a Health Concern?

Occasional, light snoring that doesn’t disturb your sleep—or your partner’s—is typically harmless. But when snoring becomes loud, frequent, or accompanied by pauses in breathing, it may be a sign of a more serious issue. If you’re feeling constantly fatigued, struggling to focus, or noticing changes in your mood, your snoring could be impacting more than just your sleep.

Beyond disrupting rest, chronic snoring can strain relationships and contribute to long-term health risks, including:

• Reduced blood oxygen levels
• High blood pressure (hypertension)
• Difficulty concentrating
• Persistent daytime fatigue
• Increased risk of diabetes
• Heart disease

If snoring is affecting your sleep quality or daily life, it’s worth exploring potential causes and solutions for better health and well-being.

Put an End to Snoring!

Snoring isn’t just a nuisance—it can disrupt sleep and affect overall health. Fortunately, there are several ways to reduce or even eliminate snoring, starting with simple lifestyle changes:

• Maintain a healthy weight
• Limit alcohol consumption, especially before bed
• Avoid sedatives, which relax airway muscles
• Sleep on your side instead of your back
• Quit smoking, as it increases airway inflammation

If lifestyle adjustments aren’t enough, additional treatments may help:

Nasal strips – Help open airways for better breathing

Internal nasal dilators – Expand nostrils to improve airflow

Oral appliances – Reposition the jaw to prevent airway obstruction

Decongestants – Nasal sprays, antihistamines, or saline rinses can relieve congestion and improve airflow

If your bed partner notices loud, persistent snoring along with pauses in breathing or gasping for air, it may be time for a medical evaluation. This could involve an at-home sleep test or an overnight sleep study to determine if sleep apnea is the culprit. For those diagnosed with sleep apnea, treatment options like CPAP therapy can help restore restful sleep and improve overall health.