Is snoring bad for you? When it's harmless and when it isn't

For most people, snoring isn't bad for you. Occasional snoring is common and usually harmless, according to Cleveland Clinic and the NHS. It becomes a health concern when it's loud and frequent, or when it comes with gasping, choking, pauses in breathing or heavy tiredness during the day. Those are warning signs of sleep apnea, which needs a doctor and a sleep test.

Is snoring bad for your health?

Snoring usually isn't bad for your health. Cleveland Clinic says occasional or "primary" snoring is common and can be normal, and that nearly everyone snores at some point. The NHS describes snoring as very common and says it isn't usually caused by anything serious.

Snoring is a sound. The NHS explains that it comes from your tongue, mouth, throat or the airways in your nose vibrating as you breathe, because these parts relax and narrow while you sleep. On its own, that vibration isn't a disease.

What matters is what's behind it and what comes with it. Cleveland Clinic says mild or occasional snoring usually isn't a cause for concern, but loud, jarring snoring may be a sign of a more serious sleep disorder such as sleep apnea.

When is snoring a sign of something more serious?

The main concern is obstructive sleep apnea, where the airway narrows or closes during sleep so breathing stops and starts. The NHS lists these as the main symptoms during sleep:

• Breathing that stops and starts
• Gasping, snorting or choking noises
• Waking up a lot

During the day, the NHS says you may also feel very tired, find it hard to concentrate, have mood swings or wake up with a headache.

The American Academy of Sleep Medicine (AASM) lists five warning signs: snoring, choking or gasping or silent pauses in breathing during sleep, fatigue or daytime sleepiness, obesity, and high blood pressure. Its president at the time put it plainly: "snoring is a warning sign that should be taken seriously." The NHLBI adds frequent loud snoring, insomnia and waking often during the night to urinate to the list.

Loudness is part of the picture. A Cleveland Clinic sleep specialist says people who describe loud, disruptive snoring are more likely to have sleep apnea. A 2022 analysis of 13 studies with 3,153 adults found a high correlation between how severe people's snoring was and how severe their sleep apnea was on a sleep test. Our guide to sleep apnea warning signs covers the full list.

Can snoring kill you?

Snoring itself doesn't kill you. The danger comes from untreated sleep apnea, which snoring can be the first sign of. Cleveland Clinic says snoring is, in many cases, one of the first signs of obstructive sleep apnea.

The NHS says sleep apnoea can be serious if it isn't diagnosed and treated. Without treatment, it lists these possible problems:

• High blood pressure
• A higher chance of stroke
• Type 2 diabetes
• Heart disease
• Depression or mood changes
• A higher chance of a serious accident caused by tiredness, such as a car accident
• Difficulty concentrating at work or school

A Cleveland Clinic sleep specialist adds that untreated moderate to severe sleep apnea is linked with heart attacks, cardiac arrhythmias and cognitive impairment. Drowsy driving is the most immediate risk for many people. If you nod off at the wheel or while watching TV, the AASM counts that as a symptom worth acting on.

Is heavy snoring bad for your heart or blood vessels?

The link between sleep apnea and heart disease is well established. Whether snoring alone harms blood vessels is less certain. The AASM notes that between 30 and 40 percent of adults with high blood pressure also have sleep apnea, and our guide to sleep apnea and high blood pressure goes into that link.

One study looked at snoring on its own. In 2008, researchers in Australia ran sleep studies and artery ultrasounds on 110 volunteers who had no more than mild sleep apnea. Carotid artery plaque was found in 20% of mild snorers, 32% of moderate snorers and 64% of heavy snorers, who snored for more than half the night. After adjusting for age, sex, smoking and high blood pressure, heavy snoring was still linked with plaque in the neck arteries, though not in the leg arteries.

That's a single, small observational study, so it shows a link rather than proof that snoring causes artery damage. It's a reasonable extra reason not to ignore heavy nightly snoring.

What other problems can snoring cause?

Most of the risks Cleveland Clinic lists relate to lost sleep and, when it applies, sleep apnea. They include lower blood oxygen levels, daytime sleepiness and trouble concentrating, high blood pressure, type 2 diabetes and stroke.

Snoring also affects the person next to you. Cleveland Clinic suggests partners treat loud snoring as a possible sign of a sleep disorder rather than just an annoyance, and the NHS says sleep apnoea can strain a relationship. If you're the one lying awake, see sleeping next to a snorer.

Can you have sleep apnea without snoring loudly?

You can have sleep apnea without snoring loudly. The NHLBI points out that you may not know about your nighttime symptoms until someone tells you, and that headaches, insomnia and daytime sleepiness can be the signs you notice yourself. A Cleveland Clinic specialist says many people with sleep apnea aren't aware that they stop breathing in their sleep. Being a quiet sleeper doesn't rule it out if you're exhausted during the day. Snoring vs. sleep apnea explains how the two overlap.

How do you know if your snoring is harmless?

You can't be certain your snoring is harmless without a test, but some signs are reassuring. Snoring that only happens now and then, after a drink, during a cold or when you sleep on your back, with no pauses or gasps and no daytime tiredness, is more likely to be simple snoring.

It helps to gather information. Cleveland Clinic suggests asking your partner or using an app or a noise-activated recorder, and lists questions a doctor may ask: how often you snore, what it sounds like, whether you stop breathing or gasp, and whether you feel rested during the day. Our list of questions to ask your doctor about snoring can help you prepare.

If a doctor suspects sleep apnea, the NHS says you'll be given devices that check your breathing and heartbeat overnight, usually at home. The home sleep apnea test guide explains what that involves.

When should you see a doctor about snoring?

The NHS says to see a GP if you feel sleepy during the day, your breathing stops and starts while you sleep, or you make gasping or choking noises. It also suggests going if lifestyle changes aren't helping or your snoring has a big impact on your life or your partner's. Cleveland Clinic adds fatigue and headaches to the list.

If your snoring has none of these signs, simple changes often help. The NHS suggests sleeping on your side, losing weight if you're overweight, not smoking, not drinking too much alcohol and avoiding sleeping pills. Our guide on how to stop snoring covers the options. If you do have warning signs, get checked first, because home fixes for snoring don't treat sleep apnea.

Read next

• Snoring vs. sleep apnea: how to tell the difference
• Sleep apnea warning signs
• How to stop snoring

* This content is for informational and educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure or prevent any disease or health condition. Talk to a qualified healthcare provider about your health.