Why do I snore and how can I stop it?
Summary
Snoring happens when the soft tissues in the back of your throat vibrate because air can’t flow smoothly. Extra weight, back-sleeping, nasal blockage, alcohol, and sometimes obstructive sleep apnea drive the problem. You can often quiet snoring by losing 5–10 % of body weight, sleeping on your side, clearing nasal congestion, and avoiding alcohol 3 hours before bed. Persistent loud snoring, pauses in breathing, or daytime sleepiness warrant a sleep study.
Why is sound coming from my throat while I sleep?
Snoring is the audible vibration of relaxed throat tissues when air squeezes through a partially blocked airway. Anything that narrows the airway—fatty tissue, swollen tonsils, a floppy soft palate, or nasal obstruction—makes the tissue flutter and produce sound.
- Airway narrowing starts at the soft palateDuring deep sleep the soft palate and uvula lose tone; incoming air causes them to flap, creating the classic snore.
- Neck circumference matters more than weight aloneA neck size over 17 inches in men or 16 inches in women triples the likelihood of habitual snoring because extra tissue crowds the airway.
- Nasal blockage forces mouth breathingAllergic rhinitis and a deviated septum increase airway resistance by up to 75 %, pushing air to the mouth and amplifying vibration.
- Muscle relaxation from alcohol and sedatives“Just one nightcap can drop upper-airway muscle tone by 30 %,” notes the team at Eureka Health, explaining why late-evening drinks make occasional snorers roar.
- Up to 45 % of U.S. adults snoreHealthline estimates that nearly half of American adults experience snoring to some degree, underscoring how widespread the problem is. (Healthline)
- Men snore nearly twice as often as womenData from the Wisconsin Sleep Cohort show habitual snoring in 44 % of men versus 28 % of women, with obstructive sleep apnea present in 4 % and 2 % respectively. (SciAm)
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