Last Updated: October 28, 2026
Snoring happens when the soft tissues at the back of the throat relax during sleep and vibrate as air passes through. The narrower the airway, the louder the sound. Most people snore for more than one reason, so it helps to know which causes apply to you. Here are the nine most common, and what you can do about each.
1. Sleeping on your back
When you lie on your back, gravity pulls your jaw and tongue towards the back of your throat, narrowing the airway. This is why many people snore mainly on their back.
What to do: train yourself to sleep on your side. A body pillow, or a pillow wedged behind your back, makes it harder to roll over during the night.
2. A blocked or stuffy nose
Colds, hay fever, allergies and dust can all block the nose. When nasal breathing takes effort, you switch to breathing through your mouth, which makes snoring more likely. Some people also have narrow nostrils whose side walls draw inward as they breathe in, or a structural problem inside the nose, such as a deviated septum, nasal polyps or enlarged turbinates.
What to do: a saline rinse before bed can clear congestion. Decongestant sprays should only be used for a few days at a time, as longer use can make congestion worse. The Snore Attack Magnetic Nasal Clips gently support the sides of the nose to keep it open, making nasal breathing easier through the night.
Snore Attack Magnetic Nasal Clips โ Starter Pack โ
If your nose is blocked most of the time, see your GP. They may refer you to an ear, nose and throat (ENT) specialist, who can treat structural problems such as a deviated septum or polyps.
3. Mouth breathing
When your mouth falls open during sleep, your jaw drops and your tongue moves back, narrowing the airway. Mouth breathing also dries the mouth and throat, which is why many snorers wake up parched.
What to do: Snore Attack Mouth Tape keeps your lips gently closed so you breathe through your nose. Apply it to clean, dry lips with no lip balm, across the centre of the lips, and peel it off slowly from one corner in the morning. Only use it when your nose is clear, and not if you feel nauseous, have been drinking or taking sedatives, or have broken skin or cold sores on your lips. It is not suitable for children. Always read the label and follow the directions for use.
4. Alcohol and sedatives
Alcohol and sedating medications relax the muscles that hold your airway open, so snoring is often louder after a few drinks or a sleeping tablet.
What to do: avoid alcohol in the three to four hours before bed. If you take a medication that makes you drowsy, ask your GP or pharmacist whether it could be making your snoring worse. Don't stop a prescribed medication without advice.
5. Excess weight
Extra weight, particularly around the neck, puts pressure on the airway and narrows it when the throat muscles relax during sleep.
What to do: losing even a moderate amount of weight reduces snoring for many people. Small, steady changes to diet and activity are easier to keep up than crash diets, and your GP can help you set a realistic plan.
6. Getting older
As we age, the muscles of the throat and tongue lose some of their tone, so the airway relaxes more easily during sleep. This is one reason snoring often starts or gets worse in middle age.
What to do: the other changes on this list matter more as you get older. If your tongue tends to fall back, the Snore Attack Shield positions it against the roof of your mouth and encourages a closed-mouth posture. It is designed to be used with the mouth tape and nasal clips.
7. The shape of your mouth and throat
Some people are simply built with a narrower airway. A thick or low soft palate, a long uvula, large tonsils or a small or set-back lower jaw all leave less room for air to pass.
What to do: these causes can't be changed with lifestyle alone. Your GP can refer you to an ear, nose and throat (ENT) specialist, who can assess your palate, tonsils and nose and advise whether surgery or other treatment would help. A custom mandibular advancement splint, made by a dental professional, is another option: it holds the lower jaw forward to create more space in the airway.
8. Smoking
Smoking irritates and inflames the lining of the nose and throat, causing swelling and congestion that narrow the airway.
What to do: quitting reduces this irritation over time. Quitline (13 78 48) and your GP can help you make a plan.
9. Being overtired
When you go to bed exhausted, you tend to fall into a very deep sleep, and the throat muscles relax more than usual. Shift work and irregular sleep patterns can have the same effect.
What to do: aim for a regular bedtime and wake time, even on weekends, so your body isn't catching up on lost sleep.
When snoring is a sign of something more
Most snoring is a nuisance rather than a health problem, but loud snoring can be a sign of obstructive sleep apnoea, where the airway repeatedly narrows or closes and breathing stops for seconds at a time. Consider a sleep study if:
- your partner notices pauses in your breathing, gasping or choking
- you are very sleepy during the day, even after a full night in bed
- you wake with headaches
- you have high blood pressure that is hard to control
Aer Healthcare arranges home sleep studies across Australia, with results reported by a sleep physician.
Find out more about a home sleep studyhttps://www.snoringtreatment.com.au
Frequently Asked Questions
What is the most common cause of snoring?
Sleeping on your back and mouth breathing are two of the most common. Both let the jaw and tongue fall back and narrow the airway. Most people snore for a combination of reasons, so it is worth checking the whole list.
Can a blocked nose make you snore?
Yes. When your nose is blocked, you breathe through your mouth, which narrows the airway and makes snoring more likely. Clearing the nose, or using a nasal dilator such as the Snore Attack Magnetic Nasal Clips, can help.
Why do I snore more after drinking alcohol?
Alcohol relaxes the muscles that hold your airway open, so the tissues in your throat vibrate more easily. Avoiding alcohol in the few hours before bed often makes a noticeable difference.
Is snoring dangerous?
Snoring on its own is usually not harmful, but it can disturb your sleep and your partner's. If it comes with pauses in breathing, gasping or daytime sleepiness, it may be a sign of sleep apnoea, and a sleep study is the next step.
