Like a stubborn alarm clock that refuses to die, snoring remains one of the most irritating nighttime noises — the kind that ruins a peaceful sleep and sends partners fleeing to the couch. The American Academy of Sleep Medicine says snoring is so disruptive that over a third of American couples now sleep in separate rooms because of it.
But here’s the twist: snoring isn’t just embarrassing. Sometimes it’s a glaring red flag for deeper health issues — and in many cases, it’s completely fixable.
Below is what experts say about why you snore, how common it really is, and the proven ways to finally stop.
Snoring is far from rare — in fact, it’s a worldwide epidemic.
“Snoring affects billions of people globally,” explains Patrick McKeown, advisor at the International Academy of Breathing and Health and author of The Breathing Cure.
For many, it’s just a nighttime nuisance. But for others, it’s an alarming clue. Nearly one billion people suffer from obstructive sleep apnea, a disorder strongly linked to heavy snoring and tied to increased risks of high blood pressure, cognitive issues, and type 2 diabetes.
And while snoring cuts across all ages and genders, Stanford University’s Dr. Ann Kearney notes that it becomes more common with age and is particularly prevalent in men — though post-menopausal women also catch up.
So, What Really Causes Snoring?
Kids & Teens
UCLA’s Dr. Nina Shapiro says enlarged tonsils and adenoids are the leading culprits in younger people.
Adults
Snoring in adulthood, however, is a mixed bag of triggers:
Allergies and sinus congestion
Alcohol intake
Obesity
GERD/acid reflux
Weak throat and palate muscles
Structural issues like a deviated septum
Poor sleep posture
And then there’s the mouth-versus-nose debate. McKeown says snorers fall into two categories:
1. Mouth Snorers – often caused by open-mouth breathing
2. Nasal Snorers – triggered by congestion, narrow nasal passages, or septal deviation
Understanding which type you are is half the battle.
Experts agree: you can’t fix snoring until you identify the cause.
This means evaluating everything from sleep position to weight, anatomy, breathing habits, and even medications.
Smart Ways to Figure Out What’s Going On:
Have a partner record your sleep
Use sleep-monitoring apps
Analyze your diet and weight
Visit a sleep specialist for a formal assessment
Once you know what you’re dealing with, here’s what actually works:
✓ 1. Mouth Snorer? Try Mouth Taping
A 2022 study shows that mouth taping — which encourages nasal breathing — led to a 47% reduction in snoring among participants.
✓ 2. Nasal Snorer? Clear the Airways
Decongesting the nose using safe breathing exercises or treating chronic nasal blockages can drastically cut noise levels.
✓ 3. Lose Weight if Needed
Shapiro explains that excess tissue around the throat narrows the airway, making snoring louder and more frequent.
✓ 4. Change How You Sleep
Sleep on your side, not your back
Add an extra pillow to elevate your head
Rule out colds or allergies
These simple changes can immediately reduce snoring in some people.
If sleep apnea is suspected, specialists may recommend:
CPAP machines
Oral sleep appliances
Corrective surgeries
Left untreated, sleep apnea can be dangerous — but with proper treatment, it’s highly manageable.
“Combining measures to address the causes of snoring can lead to quieter, healthier nights and better overall well-being,” says McKeown.
Snoring doesn’t have to be a lifelong battle, a relationship wrecker, or the soundtrack of your night. With the right tools, habits, and professional advice, you can finally reclaim your sleep — and your silence.
