Why Do We Snore? Find Out the Real Causes

What is Snoring?

Snoring is a harsh rumbling or rattling sound produced by the air flowing past relaxed tissues in your throat, such as your adenoids, tonsil, tongue, and soft palate, while you sleep. Almost everyone snores occasionally, but snoring can be a chronic (long-standing) and severe problem for some people. 

Snoring can result from an anatomical issue or a sign of a serious sleep disorder, such as obstructive sleep apnea (OSA). 

Typically, snoring isn’t harmful. However, if snoring is a sign of OSA, it can increase your risk of health issues such as heart attack, stroke, diabetes, and obesity. Not to mention, snoring can prevent you and your bed partner from getting a good night’s sleep. 

Risk Factors and Prevalence of Snoring Among Adults

Experts estimate that almost half of all adults snore occasionally, and one in four adults snore regularly. Risk factors for snoring include:

• Being overweight or obese

• Age (middle-aged or older men and postmenopausal women are more likely to snore due to weak muscles and poor muscle tone in the throat, which causes narrowing of the airways)

• People assigned male gender at birth

• Mouth and throat anatomy (such as enlarged tonsils, enlarged tongue, or long soft palate)

• Nose problems (such as a stuffy nose or deviated nasal septum)

• Health problems such as allergies or the common cold

• Drinking alcohol

• Certain medications, such as sedatives 

• Sleep deprivation

• Sleep position on your back

• Family history of snoring

Find out: Best Sleep Aids: Prescription Vs. Over-The-Counter.

The Physiology Behind Snoring

The Impact of Airflow and Blockage

During sleep, the muscles in your tongue, soft palate, and throat relax. This causes your airway to become partially blocked. As a result, your throat narrows. A narrowed airway results in turbulent airflow, which causes the tissues to vibrate, giving rise to snoring. 

The Role of Throat Muscles, Soft Palate, Uvula, and Nasal Airways

Snoring happens when the following relaxed tissues vibrate:

• Throat muscles

• Soft palate (the back of the roof of the mouth)

• Tonsils and adenoids (infection-fighting tissues located at the back of the mouth and top of the throat)

• Uvula (a small piece of flesh that hangs from the roof of the mouth, just over the throat)

Explanation of the 'Vibration'

The root cause of snoring is the vibration of tissues in your nasopharynx (nose and throat), such as your adenoids, tonsils, tongue, and soft palate. This vibration occurs when you breathe, as air passes through your mouth, nose, and throat. The vibrations are quiet in people with normal airways. However, they cause a rattling, rumbling, whistling, or snorting sound in people with narrowed airways. 

The Main Culprits: What Causes Snoring?

Obstructive Sleep Apnea (OSA): A Common Sleep Disorder

When the upper throat muscles relax during sleep, they partially block the airway. This results in brief breathing pauses called apnea. Snoring occurs when air squeezes through a narrowed airway. Obstructive sleep apnea (OSA) is therefore characterized by loud snoring, followed by a few seconds of silence when breathing stops, and then a snorting sound when the snoring and paused breathing resumes. It is common for people with this condition to have daytime sleepiness. Read: Can Sleep Apnea Be Controlled With Medication?

Overweight and Obesity Issues

People with excess weight have neck fat and bulky throat tissue that contribute to snoring. It can be especially difficult for such individuals to breathe properly when lying down due to the effect of gravity. The extra tissues compress the airways, causing them to snore loudly.

Enlarged Tonsils and Adenoids 

Enlarged tonsils and adenoids can make the airways narrower. This is a common reason why a child snores. It can lead to snoring in children and stopped breathing for short periods of time during sleep (apnea).

Nasal Polyps, Deviated Septum, and Other Nasal Issues

Nasal polyps are small, painless, non-cancerous growths in the nose. They can cause a blockage in the nose (nasal congestion). Allergies can cause the nasal polyps to swell and cause even more symptoms. As the polyps get larger, they may cause problems breathing through the nose. This forces breathing through the mouth, which causes loud snoring. Sometimes, the snoring caused by nasal polyps can be severe enough to cause obstructive sleep apnea.

The nasal septum is the wall that divides the two nasal passages. It is made up of bone and cartilage. Some people have a deviated nasal septum, where this wall is displaced to one side or another. It can be present from birth or occur due to nasal trauma. A deviated septum causes one nasal passage to become narrower. It can also be an S-shaped deviation that causes the narrowing of both nasal passages. The narrowing and obstruction to airflow through the nose can cause loud snoring and make obstructive sleep apnea worse.

Alcohol Consumption and Sedative Use

Drinking alcohol makes the muscles in the mouth and throat relax, causing snoring. Too much alcohol can also contribute to sleep apnea and result in more severe breathing disruptions. Additionally, alcohol slows down the nervous system and can worsen breathing in people with sleep apnea. Alcohol also reduces your sleep quality. 

Sedatives (sleeping pills) and other sedating medications, such as antihistamines, can relax your throat muscles and make snoring worse.

Sleeping Positions

Sleeping on your side or stomach can help to keep your airways open and stop snoring. On the other hand, sleeping on your back makes your tongue and soft palate collapse against the back of your throat. This can make snoring worse.

Allergies and Sinus Problems

Allergies can cause swelling and blockages in the nasal passages, leading to chronic nasal congestion. This can make it hard to breathe through the nose during sleep. It can lead to mouth breathing, which can contribute to snoring. Similarly, sinusitis, which is an inflammation of the sinuses, can lead to nasal congestion and snoring.

Smoking

Smoking causes postnasal drip, congestion, and narrowing of the upper airways. This can contribute to airway obstruction and snoring. Studies have found that the risk of snoring and sleep disorders like sleep apnea is higher in smokers compared to people who do not smoke. Read How To Heal Lungs From Smoking Damage.

When Snoring Sounds Alarm: Recognizing Warning Signs

Symptoms of Sleep Apnea: From Daytime Sleepiness to Gasping for Air

Common symptoms of habitual snoring and obstructive sleep apnea include:

• Loud snoring interrupted by periods of quiet (apnea or stopped breathing), followed by gasping sounds and a loud snort with the resumption of breathing

• Light sleep with frequent interruptions

• Morning headache

• Sore throat

• Daytime sleepiness

• Not feeling rested upon awakening in the morning

• Waking up in the middle of the night, gasping for air and confused

• Irritability

• Depression

• Problems with memory, concentration, and attention

• Weight gain

Sleep Study (Polysomnography)

If your health care provider suspects obstructive sleep apnea or some other sleep disorder, they may order a sleep study, also called a polysomnography. This can be done at home or in a sleep center. Find out: Hypopnea vs Apnea: Know the Difference.

Polysomnography evaluates your breathing patterns (how often you stop breathing or gasp for air), sleep patterns, and snoring. It also tracks your heart rate, oxygen levels, and brain activity. In addition, arm and leg movements (tossing and turning) are noted.

Understanding Snore Scores 

Sleep medicine specialists categorize snoring based on its severity:

• Grade 1 snoring is occasional, not very loud, and does not affect breathing or cause serious health problems.

• Grade 2 snoring occurs on 3 or more days per week, causes mild to moderate breathing problems during sleep, and affects sleep quality and daytime wakefulness.

• Grade 3 snoring is loud, occurs nightly, and is often associated with obstructive sleep apnea (OSA) due to partial blockage of the airways during sleep.

The Risks of Ignoring Snoring

High Blood Pressure and Heart Issues

Left untreated, obstructive sleep apnea (OSA) can be dangerous. It can cause problems with both physical and mental health. OSA is associated with physical health problems such as: 

• Increased blood pressure

• Fluctuating oxygen levels

• Cardiovascular disease, including heart disease (cardiac arrhythmias and heart failure) and stroke

• Changes in how your body responds to insulin and glucose

Chronic Daytime Fatigue and Its Dangers

Snoring can cause interrupted sleep. This, in turn, can lead to chronic fatigue, daytime sleepiness, changes in mental function, and depressed mood. These symptoms can increase your risk of getting in a serious accident if you fall asleep while driving a car or operating machinery.

Potential Relationship Strains

Loud snoring can disrupt a bed partner’s sleep. It can lead to guilt in the snorer and resentment in their bed partner. This can escalate to problems with emotional and physical intimacy and damage the relationship. 

Silencing the Snore: Treatment and Reduction Strategies

CPAP Machines for Sleep Apnea

Continuous positive airway pressure (CPAP) is an effective treatment for obstructive sleep apnea. A CPAP machine consists of a hose connected to a nosepiece or face mask. The device delivers steady air pressure and helps you breathe while you are sleeping.

Dental Devices

Dental devices (oral appliances or mouthpieces) are used to treat snoring in people with OSA. They help to keep the airway open during sleep. There are two types of dental devices:

• Mandibular advancement devices or splints that pull your mandible (lower jaw) forward. This pulls your tongue forward and creates more space in the back of your throat. 

• Tongue-stabilizing devices treat OSA by using suction to pull your tongue forward. This helps to open your airway.

If you want to try a dental device for snoring, talk to your doctor about a custom-made dental appliance. These are the most effective as they are modeled to fit your mouth. However, you can also purchase oral appliances over the counter, including “boil and bite” devices that take an impression of your teeth. 

Nasal Strips

Nasal strips are flexible bands that help to keep your nasal passages open and reduce mouth breathing. You need to stick a strip to the outside of your nose before you go to bed. 

Throat Exercises

Your healthcare provider can show you some tongue and face exercises that may reduce snoring. These exercises strengthen your tongue and encourage you to breathe through your nose. You will need to do the exercises regularly three times a day, for at least three months, before you notice any results.

Surgical Options for Structural Issues

Several types of surgery can be done to treat obstructive sleep apnea and reduce snoring, including:

• Surgery to repair facial defects that are interfering with breathing.

• Surgery to remove obstructions in the throat and create a wider airway.

• Laser-assisted uvulopalatoplasty (LAUP) or ablation therapy (somnoplasty) to remove excess tissue from the soft palate and/or tongue.

• Tonsillectomy and adenoidectomy (surgical removal of the adenoids and tonsils).

• Septoplasty to reshape bone and cartilage in the nose and correct a deviated nasal septum.

• Hypoglossal nerve stimulation with an implantable device that helps to synchronize your breathing.

Weight Management

Losing weight is typically the first recommendation from healthcare providers as it can help to decrease snoring or stop snoring. Weight loss of just 5-8 pounds has been found to cause less snoring, resulting in better sleep.

Altering Sleeping Positions and Routines

Try sleeping on your side or stomach rather than sleeping on your back. Also, avoid drinking alcohol for at least 3 hours before bedtime. Use your continuous positive airway pressure (CPAP) machine nightly if you’ve been prescribed one by your doctor.

Managing Allergies and Environmental Factors

Follow your healthcare provider’s recommendations for treating allergic rhinitis (allergies). This can reduce snoring and decrease other symptoms related to poor sleep. Your doctor may prescribe a non-sedating antihistamine and/or a nasal steroid spray for allergies.

When to Seek Professional Help for Snoring

Frequent Gasping or Choking at Night

If your partner has heard you gasping or choking at night, you should talk to your doctor about undergoing a sleep study. These are signs of sleep apnea, which is a dangerous condition if left untreated.

Excessive Daytime Drowsiness and Lack of Focus

Do not ignore snoring if it is accompanied by symptoms such as feeling drowsy during the daytime, falling asleep during activities such as driving, or having trouble focusing or paying attention. These are signs that you should consult your doctor.

Persistent Headaches Upon Waking

Morning headaches are a common symptom of disrupted sleep due to snoring. Your doctor may order a sleep study if they suspect sleep apnea.

Preparing for a Consultation with a Healthcare Provider

What to Expect During a Sleep Study

A sleep study is a non-invasive test. If it is being done in a sleep center, you will spend the night in a room that is more private than typical hospital rooms. Sleep medicine specialists will place a variety of sensors on your skin to measure breathing rate, brain waves, heart rate, oxygen levels, sleep patterns, and movement during sleep. 

You may not be able to sleep as well as you do at home in your own bed because you are in an unfamiliar place with many sensors on your body. You can bring your own pillow or comforter if you think it will help. 

If you need any help during the night, such as adjusting the room temperature, you can talk to the technicians through an intercom. They can also assist you in using the bathroom.

Even with less restful sleep, your doctors can obtain a lot of useful information from your polysomnogram in just a few hours. 

You will not get the results of your sleep study immediately. Your doctor will probably call you back to discuss the results in a week or two.

Note: You may qualify for a split-night study. This is offered when technologists detect apnea in the first few hours of the study and provide you with a CPAP machine during the second half of the night. It can prevent the need to come back another night to evaluate the treatment. 

Questions to Ask and Information to Provide

If you usually drink alcohol, talk to your doctor about whether you should have a drink on the night of your study. Drinking alcohol affects breathing during sleep, and your doctor may want to measure the effects of alcohol on your sleep. Make sure you do not drink and drive to the sleep lab. 

However, if you do not regularly consume alcohol or caffeine, avoid these substances in the afternoon and evening before your sleep study.

Common Questions

What is the main cause of snoring?

The main cause of snoring is the vibration of tissues in your throat, which occurs due to turbulent airflow.

Why do I start snoring at 3 am?

It may be that you start snoring at 3 am because typically breathing and snoring are worse in the last third of the night in apnea patients.

What is a bad snore score?

Grade 3 snoring is considered a bad snore score.

What is Grade 3 snoring?

Grade 3 snoring is nightly loud snoring that is caused by a partially blocked airway in people with obstructive sleep apnea (OSA).

Conclusion: Embracing a Quieter Night

Summary of Why People Snore and How to Combat It

Snoring occurs due to a vibration of tissues in your throat as a result of a narrowed airway. It often goes hand in hand with a sleep disorder called obstructive sleep apnea (OSA). 

Losing weight, avoiding alcohol, and sleeping on your side may help to stop snoring. If these lifestyle changes do not help or you are diagnosed with sleep apnea, you may need to use a CPAP device, oral appliance, or undergo surgery to correct structural defects or remove excess tissue from your throat.

The Importance of Addressing Snoring for Overall Health and Wellness

Sleep apnea is associated with an increased risk of serious issues in physical and mental health. That’s why getting treatment for snoring and OSA is important. 

Take Action for Personal and Relational Benefits

Getting evaluated and treated for snoring can not only help you get enough sleep and better quality sleep but also improve relations with your partner.