Snoring is one of the most common signs of airway dysfunction. While many people treat it as a harmless annoyance, snoring often indicates increased upper-airway resistance, poor nasal breathing, tongue-posture issues, or early sleep-disordered breathing. For some, it’s the earliest warning sign of obstructive sleep apnea.

This guide explains what causes snoring, which remedies work, which devices are worth considering, and when loud or frequent snoring requires a medical evaluation.

Causes of Snoring

Snoring occurs when airflow becomes partially blocked during sleep, causing tissue vibration in the nose, soft palate, uvula, or base of the tongue. The most common contributors include:

1. Mouth Breathing

Mouth breathing reduces airway stability and encourages the tongue to fall backward.
More on this: /blog/mouth-breathing-at-night

2. Nasal Obstruction

Chronic nasal congestion, allergies, deviated septum, and swollen turbinates increase resistance and force air to pass through narrower spaces.

3. Poor Tongue Posture

A low or backward-resting tongue reduces airway space. This is especially common in patients with:

• Tongue thrust
  
• Orofacial myofunctional dysfunction
  
• Breathing problems
  
• TMJ dysfunction
  
• Bruxism teeth grinding

4. Airway Anatomy

A crowded or narrow airway—small jaw, enlarged tonsils, or soft palate collapse—can lead to snoring and flow limitation.

5. Muscle Tone During Sleep

Reduced airway muscle engagement during REM sleep can collapse soft-tissue structures, especially in people with:

• Sleep dysfunction
  
• Sleep apnea symptoms in women
  
• Upper airway resistance syndrome (UARS)
  
• Chronic mouth breathing
  
• Sedative or alcohol use
  
• Fatigue-related hypotonia

Quick Wins to Stop Snoring

These evidence-supported changes can reduce snoring quickly:

1. Nasal Dilators or Nasal Strips

These improve nasal airflow by lifting the nasal sidewalls and reducing collapse.
They work best when snoring is caused by mild nasal obstruction.

2. Humidification and Nasal Saline

Helpful for patients with chronic nasal congestion, environmental dryness, or allergies.

3. Side-Sleeping

Sleeping on the side reduces tongue collapse and snoring intensity.

4. Avoid Alcohol Before Bed

Alcohol reduces airway muscle tone and increases snoring severity.

5. Address Mouth Breathing

Mouth breathing treatment—including retraining nasal breathing—often reduces snoring dramatically.
This is addressed clinically through myofunctional therapy:
/services/myofunctional-therapy

Devices That Help Snoring

Mandibular Advancement Devices (MADs)

These oral appliances gently reposition the lower jaw forward, increasing airway space and reducing tissue vibration. They are effective for mild to moderate snoring and mild OSA.

Tongue-Stabilizing Devices

These hold the tongue forward to prevent collapse in the mouth and airway.

Nasal Dilators

External strips or internal dilators support the nasal valve and reduce resistance.

CPAP Machines

Although typically used for sleep apnea, CPAP eliminates snoring by splinting the airway open with positive air pressure.

Airway Muscle Training

Myofunctional therapy strengthens the tongue, lips, soft palate, and pharyngeal muscles. Evidence shows it reduces snoring frequency and severity by improving airway control.

Myofunctional therapy is one of the most effective long-term tools for both snoring and sleep apnea:
/services/myofunctional-therapy

When Snoring = Obstructive Sleep Apnea

Snoring is one of the strongest predictors of obstructive sleep apnea (OSA).
You should consider sleep apnea testing if snoring is accompanied by:

• Pauses in breathing
  
• Gasping or choking awakenings
  
• Morning headaches
  
• Non-refreshing sleep
  
• Daytime fatigue or irritability
  
• Mouth breathing
  
• TMJ dysfunction
  
• Teeth grinding
  
• Anxiety and chest pain
  
• Difficulty concentrating or ADHD symptoms

Snoring that worsens with age, weight changes, chronic congestion, or jaw tension should also prompt evaluation.

To learn more about diagnostic options for snoring and sleep apnea:
/services/sleep-apnea-therapy

Long-Term Fixes That Actually Work

1. Myofunctional Therapy

A whole-patient approach that improves:

• Tongue posture
  
• Nasal breathing
  
• Soft palate strength
  
• Swallowing patterns
  
• Airway muscle stability

It treats the root dysfunction behind snoring, UARS, mouth breathing, TMJ dysfunction, and even dysphagia treatment needs.

2. Nasal Airway Optimization

This may include:

• Allergy management
  
• Nasal breathing training
  
• Chronic nasal congestion treatment
  
• Addressing eustachian tube dysfunction
  
• Structural interventions when needed

3. Oral Appliance Therapy

Effective for mild–moderate snoring and sleep apnea, especially in patients with jaw crowding, bruxism teeth grinding, or tongue-collapse patterns.

4. Weight, Fitness, and Lifestyle

In some people, fat deposition around the neck and tongue contributes to airway collapse and snoring.

5. Sleep Apnea Therapy

When snoring is a symptom of OSA, treating the sleep apnea resolves the snoring—not the other way around.
Explore treatment options here:
/services/sleep-apnea-therapy

FAQ

Do nasal strips work?

Yes—when snoring originates from nasal valve collapse or mild nasal obstruction. They are less effective when snoring is due to mouth breathing, tongue collapse, TMJ dysfunction, or deeper airway problems.

Is snoring normal?

Snoring is common, but not normal. It is a sign of restricted airflow, mouth breathing, or early sleep-disordered breathing. Persistent snoring should always be evaluated.

When is testing needed?

Testing is recommended when snoring is:

• Loud
  
• Frequent
  
• Associated with fatigue, headaches, or cognitive issues
  
• Coexisting with mouth breathing
  
• Worsening over time
  
• Accompanied by choking, gasping, or witnessed pauses

If snoring indicates likely OSA, a full evaluation for sleep apnea is appropriate:
/services/sleep-apnea-therapy