why do i snore
Last updated September 6, 2026.
You snore when air moving through a partly narrowed nose or throat makes the soft tissue there vibrate. How loud it gets depends on how narrow that airway becomes during sleep. Sleeping on your back, nasal congestion from a cold or allergies, a deviated septum, enlarged tonsils, alcohol or sedatives before bed, and extra weight around the neck all narrow it further. Snoring by itself is common and often harmless, but snoring with gasping, choking, or breathing pauses can signal obstructive sleep apnea. Simple habits help many people: sleep on your side, treat congestion, avoid alcohol within a few hours of bedtime, and keep a steady sleep schedule. If a partner hears you stop breathing, or you wake unrefreshed most days, ask a clinician about a sleep study.
What to do
- Change position: Sleep on your side instead of your back, which keeps the tongue and soft palate from falling backward.
- Clear your nose: Treat allergies or a stuffy nose with saline rinses or the medicine your clinician suggests so you breathe through your nose at night.
- Skip alcohol before bed: Alcohol and sedatives relax throat muscles, so avoid them for a few hours before sleep.
- Keep a steady schedule: Going to bed and waking at the same times and getting 7 or more hours reduces the deep exhaustion that worsens snoring.
- Watch for warning signs: Gasping, choking, breathing pauses, morning headaches, or falling asleep during the day are reasons to get evaluated.
- Ask about a sleep study: If snoring is loud and nightly, a clinician can arrange home or lab testing for sleep apnea and discuss treatment.