Causes of Snoring & How You Can Stop Forever

There can be a few causes of snoring and I’m sure for those who suffer (the snorer and the person next to them), the lifestyle changes connected to stopping snoring and sleep will be very welcomed. So first let’s look at the mechanism of snoring in the body to understand how it happens; then we will take a look at the risk factors that raise the chances of that happening with a view to seeing if those can be changed.

Snoring is extremely common with claims of regular snoring in 40% of women and more than 50% of men1 and most people snoring at some point in their lives2. In most cases, it is usually not caused by anything serious and doesn’t require any investigation but that doesn’t mean it is not troublesome. Snoring can cause significant sleep disruption to the sufferer; their sleeping partner and even the rest of the household. It is not therefore surprising that we ask what causes snoring?

Mechanism of Snoring

Put simply – Snoring is a description of noisy breathing when you are asleep. It can be generated at a number of anatomical levels

1. Nose

2. Mouth based

3. Throat based 

4. Base of tongue

In truth, there is a lack of clear and consistent definitions around snoring and that isn’t helpful when you are looking for a solution to a particular individual’s problem. Of course, this problem may be caused by more than one area as the risk factors are often similar. It’s also incredibly difficult to know which one is the major issue – snoring is so common, that you may presume your old broken nose is the problem, but how do you know you wouldn’t be snoring anyway? Probably – the main message is to keep an open mind and perhaps consider a few options to address a particular issue.

Nose/Nasal snoring

This is sometimes referred to as ‘real nose’ snoring as we naturally should breathe primarily through our nose at night. It can be broken down into two areas:

a. Anatomical collapsing nostrils: having small nostrils/a deviated septum a previously broken nose can all be risk factors.

b. A blocked nose: perhaps caused by catarrhal congestion, colds or allergy.

Anatomical collapsing nostrils:

It stands to reason that trying to open the nostrils here and seeing if this improves the situation is helpful. Nasal dilators and strips can support this type of approach and are readily available.

A blocked nose:

Looking further into the cause and perhaps getting some health professional advice here may be of some support. If you are aware you have an allergy – allergen (the thing you are allergic to) avoidance is often the first step. Antihistamines and nasal sprays may be further options. 

2. Soft Palate and Uvula, “Mouth based” based snoring

Whilst it has been called “mouth-based” here and elsewhere, it often also strictly refers to an area where the oral cavity moves to the pharynx. Long uvulas (the dangly bit at the back of your throat); enlarged tonsils etc can all be included herein potential obstructions that might increase your risk of snoring. This area is also considered to be one of the causes in snoring who aren’t significantly overweight (as well as those who are) and is sometimes referred to as palatal flutter, where your soft plate is vibrating at night as air pushes over it. Mouth and throat exercises (Myofunctional therapy or Oropharyngeal exercises) may be of support here to try and strengthen the muscles in the area of the palatal arch. Speech therapists have supported these and trials have shown benefits3. Snorgo can again be utilised here well. It can be considered to be like a ‘dumbbell for the pharynx’. We could all probably build bigger arm muscles by pushing against our other arm but simple gym equipment makes it easier. 

3. Pharyngeal-wall/Throat based snoring

This is caused by lack of tone of the sides of the pharyngeal wall -so the area is effectively weak. As a result, the tissue becomes floppy and vibrates at night. This is more likely to promote Obstructive Sleep Apnoea which requires medical advice and potential intervention. 

Ensuring the nasal passages are clear remains a first step here. This is helpful to know for all snoring as it otherwise means you are more likely to be forcing air through the mouth at night, rather than the nose. This can be supported by standing in front of a mirror, closing one nostril gently and then trying to breathe in through the other. It should be clear and easy and the patent nostril should not collapse. 

Snorgo, whilst not a treatment for OSA, can be used in snoring cases in this area. It may be that treatment efforts and length may need to be increased slightly if tissue is significantly floppy.

4. Tongue based snoring

The tongue may partially block the airway as you try to breathe at night. 

This commonly comes into play if, when you sleep on your back at night, you snore (but don’t forget it can come in combination with soft palate snoring). Strangely and frustratingly, prolonged and heavy snoring itself can also be a cause of this problem by damaging the nerves supporting muscles of the pharynx, larynx, tongue and soft palate. This then stops these muscles from doing their job of keeping the airway as patent. 

For immediate support with this – Mandibular Advancement Devices (MADs) may be of help. Positional snoring products may be of help here, which encourage you to not sleep on your back. MADs probably form the majority of over-the-counter mouth-based snoring solutions on the market and all aim to try and bring your lower jaw forward and keep your tongue away from the back of your throat. These are therefore worn when you are asleep at night. An alternative consideration is again Snorgo which of course aims to retrain the muscles into undertaking their support role. Snorgo is a training device that you use for a few minutes each day for about 6-8 weeks in order to try and cure your problem. 

Summary of mechanisms that make you a ‘Snorer’

As discussed, there are a few ways that people try to divide snoring and arguably the commonest is to divide these into anatomical areas. The reality is that there may well often be overlap and a bit of a ‘mixed bag’ but it is helpful to explore and try to have an understanding of those most relevant to yourself as it helps us focus treatments, understand what to do next if those don’t work or even when to seek medical support for other factors.

You can particularly see the overlap in ‘floppy tissue’ and how aids are increasingly focussing on trying to either make these areas more open/patent or to ideally strengthen the surrounding areas so they are potentially able to do that unaided. Sometimes a combination of those approaches is undertaken.

Other risk factors

In looking at the causes of snoring it is important to consider all the other risk factors. In many of our posts, we remind readers that other factors are crucial in considering if trying to stop snoring. (eg What Can I Do To Stop Snoring? Or How to Stop Snoring DIY?).

We have listed a few of those considerations here but feel free to check out other posts.

Sleep better…stop snoring

Sleep is such an important part of our well-being that it is vital for the person snoring and everybody around them to gather as much useful information as possible. Snoring and sleep disorder often go hand in hand and although we have the solution with our patent-pending Snorgo, there are still some other factors worth considering if you want to stop snoring and sleep better.

1. Reduce Alcohol

Alcohol is a known muscle relaxant and, now you have read the above mechanism of snoring, you will understand why this plays such an important role.

2. Stop Smoking

We have all been made aware just how many toxins there are in cigarettes. Unfortunately, some of these also target our soft tissues and also make them floppier.

3. Lose weight

Weight increases the risk of having more fatty tissue in the mouth and pharynx area and by the mechanisms above increase the risk of snoring. 

4. Increase your exercise.

Strangely, this is an independent risk factor for snoring and doesn’t just help by losing weight. No one is 100% sure quite why this happens. It should be mentioned that vigorous exercise isn’t recommended just before bed, which is sometimes tempting if trying to take this approach for snoring. Always exercise safely and consider your health and suitability.

5. No large meals before bed

These also seem to relax the tongue and pharynx.


Hopefully, you now have a greater understanding of the types of causes of snoring and can get yourself, or your partner, on the right track for you to start improving the problem of snoring and sleep. 

Remember that solutions can be found but these may well work best when combined with addressing the other risk factors listed above. You can find further snoring related health information from the links below.

1. Schwab, R. J. (2020, June). Merck Manual Professional Version: Snoring. Retrieved February 2, 2021, from

2. American Academy of Sleep Medicine. (2014). The International Classification of Sleep Disorders – Third Edition (ICSD-3). Darien, IL.

3. Sleep Apnea – Guimaraes KC, et al. Effects of Oropharyngeal Exercises on Patients with Moderate Obstructive Sleep Apnea Syndrome. American Journal of Respiratory and Critical Care Medicine 2009; 179(10): 962-966.