10 reasons you snore, and what to try for each

Most snoring comes down to a few causes: sleeping on your back, alcohol in the evening, a blocked or narrow nose, a mouth that falls open, and extra weight around the neck. Each one has a matching fix, which is why it pays to work out your likely reason before you buy anything. First, though, rule out sleep apnea, because no home fix treats it.

Check for sleep apnea first

The NHS explains that snoring happens when your tongue, mouth, throat or the airways in your nose vibrate as you breathe, because these parts relax and narrow during sleep. Sometimes the cause is obstructive sleep apnea, where the airway becomes temporarily blocked.

The American Academy of Sleep Medicine (AASM) says snoring paired with choking, gasping or silent pauses in breathing is a strong sign of sleep apnea, and that daytime sleepiness, morning headaches and unrefreshing sleep are other warning signs. 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. If any of that fits, read snoring vs. sleep apnea and book an appointment before trying the fixes below.

Reasons linked to how you sleep

You sleep on your back

Lying on your back lets your tongue relax toward the back of your throat and partly block your airway, Cleveland Clinic explains. In a 2003 study of 72 habitual snorers, most of those without sleep apnea snored less, in both time and loudness, when they lay on their side.

What to try: the NHS suggests taping or stitching a tennis ball to the back of your sleepwear, or using a special pillow or bed wedge to keep you on your side. More ideas in sleep position and snoring.

You had a drink in the evening

Alcohol relaxes the muscles that keep your upper airway open. A 2020 meta-analysis of 13 studies with 279 people found alcohol was associated with worse snoring, more breathing interruptions and lower oxygen levels in people prone to snoring. A Cleveland Clinic sleep specialist describes alcohol at night as something that makes your airway more floppy.

What to try: notice whether you snore more on nights you drink, and leave a gap of several hours before bed. See why alcohol makes snoring worse.

You're short on sleep

Cleveland Clinic lists lack of sleep alongside alcohol and sedatives as things that can relax the muscles in your upper airway once you finally drift off. That relaxation limits airflow and can lead to snoring.

What to try: a regular schedule with enough time in bed. The National Heart, Lung, and Blood Institute lists 7 to 8 hours a day for adults, and notes that lost sleep adds up: losing 2 hours a night leaves you with a 14-hour sleep debt after a week.

You take sleeping pills or sedatives

The NHS says sleeping pills can sometimes cause snoring, and Cleveland Clinic includes sedatives among the things that relax the airway muscles.

What to try: if you take something to help you sleep, ask your doctor or pharmacist whether it could be playing a part. Don't stop a prescribed medicine on your own.

Your mouth falls open

Some people's mouths drop open once they're asleep, so they breathe through the mouth instead of the nose. The NHS lists a mouth that falls open as a cause of snoring in its own right and suggests a chin strap or a mouthpiece that encourages nose breathing.

What to try: mouth tape is the simplest version of that idea, as long as your nose is clear. A small 2022 study of mouth breathers with mild sleep apnea found snoring roughly halved after a week of taping (the research). A 2025 systematic review noted the studies are small and flagged a serious risk for anyone taping with a blocked nose, so take the nose test and read our safety page before your first night.

Our pick here is the Titan Sleep System, which pairs Titan's bamboo silk mouth tape with TitanAir nasal strips, so it covers a mouth that falls open and a nose that needs help at the same time. Titan says the strips use flexible spring-loaded bands and are designed to pair with the tape, and that every batch is third-party tested and certified PFAS-free.

Reasons linked to your nose and throat

Your nose is blocked by a cold or allergies

Cleveland Clinic says partly blocked nasal passages make you work harder to pull air through, which can draw together the soft tissue in your throat and cause snoring. The AASM notes that congestion from a cold or allergies can make you snore, and Cleveland Clinic says snoring can come and go with allergy season or a sinus infection.

What to try: the NHS suggests nasal strips or dilators, or decongestants and nasal sprays to reduce swelling. In a small randomized trial of 12 people with chronic rhinitis, snoring dropped from about 258 to 173 snores an hour with a real nasal strip compared with a placebo strip, though loudness didn't change.

Something in your nose narrows the airway

Cleveland Clinic names a deviated septum, the wall between your nostrils, and nasal polyps, which are inflammatory growths, as causes of the kind of blockage that leads to snoring. These don't clear up on their own the way a cold does.

What to try: nasal strips can help with airflow in the meantime, but an ear, nose and throat doctor can tell you whether treatment makes sense. Cleveland Clinic lists septoplasty, surgery to straighten the septum, among snoring treatments. Read deviated septum symptoms for the signs to watch for.

Your soft palate, uvula or tonsils are on the large side

If the roof of your mouth is longer or softer than usual, or your uvula is longer, the opening from your nose to your throat can be narrower, Cleveland Clinic explains. Enlarged tonsils, adenoids or a large tongue can also restrict airflow.

What to try: when the tongue falls back and blocks the throat, the NHS suggests a mouthpiece that brings the tongue forward. The AASM says these should be custom fitted to work properly. Ask your doctor or dentist whether this suits your snoring.

Reasons linked to your health and habits

You're carrying extra weight

Cleveland Clinic says snoring and sleep-related breathing problems are more common in people with overweight or obesity, and the National Heart, Lung, and Blood Institute explains that fat deposits in the neck can block the upper airway. In a small 1995 study of men who snored heavily, those who lost at least 3 kg went from about 320 to 176 snores an hour.

What to try: in that study, the three men who lost an average of 7.6 kg almost stopped snoring, while men who gained weight saw no improvement. Even a modest loss may be worth aiming for.

You smoke

The NHS says you're more likely to snore if you smoke, and the National Heart, Lung, and Blood Institute says smoking can cause inflammation in your upper airway, which affects breathing.

What to try: cutting down or quitting, which may help your nose and throat as well as your snoring.

Some factors you can't change also play a part. The AASM says snoring appears to run in families and becomes more common as you get older, and Cleveland Clinic adds that hormone changes in pregnancy can contribute. Those are good reasons to stack the fixes you can control. For more on the nose side of things, browse our nasal breathing hub.

Read next

• 13 snoring remedies, ordered by the evidence
• 10 snoring myths, and what's actually true
• 6 reasons to pair mouth tape with nasal strips

* 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.