Snoring is extremely common and affects people of all ages, although it tends to become more frequent with age. It happens when airflow through the nose or mouth is partially restricted during sleep, causing the soft tissues of the upper airway to vibrate. While occasional snoring is usually harmless, understanding what causes it is the first step towards finding the most effective treatment. For many people whose snoring is linked to nasal congestion or restricted nasal airflow, pharmacy treatments such as nasal strips, nasal dilators and saline sprays can help improve breathing during sleep. However, because there are many possible contributing factors, identifying the underlying cause is key to choosing the right solution.
What Causes Snoring?
How snoring happens
When you’re awake, the muscles that support your tongue, soft palate and throat help keep your airway open. As you fall asleep, these muscles naturally relax. If the airway becomes narrower than normal, air moves through a smaller space, increasing its speed and causing the surrounding soft tissues to vibrate. These vibrations create the sound we recognise as snoring.
The location of the narrowing can vary from person to person. Some people snore because their nasal passages are blocked or naturally narrow, while others experience obstruction further back in the throat. This distinction is important because treatments work in different ways.
Common causes of snoring
There isn’t a single cause of snoring, and many people have more than one contributing factor. One of the most common is nasal congestion, whether caused by a cold, flu, sinus irritation or seasonal allergies. When the nose is blocked, you’re more likely to breathe through your mouth, increasing turbulence in the airway and making snoring more likely.
Your sleeping position can also have a significant effect. Sleeping on your back allows gravity to pull the tongue and soft tissues towards the back of the throat, narrowing the airway. For some people, simply sleeping on their side can noticeably reduce snoring.
Several lifestyle factors are known to increase the likelihood of snoring. Carrying excess weight, particularly around the neck, can place additional pressure on the airway. Drinking alcohol in the evening relaxes the throat muscles more than usual, while smoking can irritate and inflame the airways, making airflow more restricted.
Snoring also becomes more common with ageing, as the muscles that help keep the airway open naturally lose tone over time. Pregnancy may also increase the risk due to hormonal changes and increased nasal congestion, particularly during the second and third trimesters. Finally, some people have anatomical factors that make snoring more likely, such as a deviated nasal septum, enlarged tonsils, nasal polyps or a naturally narrow airway.
Is Snoring Ever a Sign of Something More Serious?
There are some indicators when snoring can be a sign that there is a more serious underlying condition.
Signs it may be obstructive sleep apnoea
Although snoring is common, it can sometimes be a sign of obstructive sleep apnoea (OSA), a condition in which the airway repeatedly becomes blocked during sleep. Unlike simple snoring, OSA can reduce oxygen levels and disrupt normal sleep. Common symptoms include loud, persistent snoring, witnessed pauses in breathing, gasping or choking during sleep, waking with a dry mouth or headache, excessive daytime sleepiness, difficulty concentrating and irritability. While not everyone who snores has OSA, these symptoms should not be ignored, as untreated obstructive sleep apnoea can increase the risk of health problems, including high blood pressure and cardiovascular disease.
When to speak to your GP
You should speak to your GP if your snoring is frequent, particularly loud, or is affecting your quality of sleep or that of your partner. Medical advice is especially important if your snoring is accompanied by pauses in breathing, choking during sleep, excessive daytime tiredness or morning headaches, as these may indicate obstructive sleep apnoea. Your GP can assess your symptoms and, if necessary, arrange further investigations or refer you to a sleep specialist.
Lifestyle Changes That May Help Reduce Snoring Naturally
Simple lifestyle changes can often make a noticeable difference, particularly if your snoring is occasional or linked to factors such as sleep position, excess weight or smoking. If you usually sleep on your back, try sleeping on your side instead, as this can help prevent the tongue and soft tissues from falling backwards and narrowing the airway. Maintaining a healthy weight may also reduce pressure around the neck and improve airflow during sleep.
Limiting alcohol in the hours before bedtime can also help, as alcohol relaxes the muscles of the throat and may make snoring worse. If you smoke, quitting is one of the most beneficial changes you can make. Smoking irritates the lining of the nose and throat, leading to inflammation and swelling that can narrow the airway. Over time, stopping smoking may reduce this irritation and improve airflow during sleep.
If dry air seems to make your symptoms worse, keeping your bedroom comfortably humidified may help reduce irritation of the nasal passages and throat. While a humidifier won’t prevent snoring for everyone, it may be beneficial if dryness or nasal irritation is contributing to the problem.
Pharmacy Treatments for Snoring: Choosing the Right Snoring Treatment
The best treatment for snoring depends on what is causing the problem. If snoring is linked to restricted nasal airflow, products that help open or clear the nasal passages may be useful. These simple snoring remedies can be a useful starting point, particularly when snoring is linked to lifestyle factors or nasal congestion.
Anti-snoring nasal strips
Nasal strips are a simple, drug-free option designed to improve airflow through the nose during sleep. They work by gently lifting and widening the nasal passages from the outside, reducing resistance and making it easier for air to pass through. This can be particularly helpful for people whose snoring is caused or made worse by narrow nasal passages, mild congestion or difficulty breathing through the nose.
Unlike medications, nasal strips do not contain active ingredients and can be used as needed. They are most likely to help when the source of the snoring is nasal rather than caused by vibration of tissues further down the throat.
If your snoring is linked to nasal congestion or restricted airflow, browse our range of anti-snoring nasal strips to find a solution that supports easier breathing at night.
Nasal dilators
Nasal dilators work in a similar way to nasal strips by improving airflow through the nose, but they do this from inside the nasal passages. These small devices are inserted into the nostrils and gently hold the nasal openings wider, helping to reduce nasal resistance during sleep.
They can be especially useful for people who notice that their snoring is worse when they have difficulty breathing through their nose. Because they work mechanically rather than through medication, nasal dilators can be reused and may be suitable for regular use when nasal restriction is the main cause of snoring.
For those who prefer an internal approach to improving nasal airflow, nasal dilators for snoring provide an alternative to external nasal strips.
Saline nasal sprays
Saline nasal sprays can help keep the nasal passages clear and hydrated, making them a useful option for people whose snoring is linked to nasal dryness, irritation or mild congestion. By helping to loosen mucus and moisturise the nasal lining, saline sprays may make it easier to breathe through the nose during sleep.
Unlike medicated decongestant sprays, saline sprays do not contain active ingredients that shrink swollen nasal tissues, meaning they can generally be used regularly as part of a nasal care routine. They may be particularly helpful during colder months, when indoor heating can dry the nasal passages, or when environmental factors such as dust and allergens contribute to irritation.
Allergy treatments
Allergies can contribute to snoring by causing inflammation and congestion inside the nose, making it harder for air to flow freely during sleep. Managing the underlying allergy may help reduce symptoms, with options including antihistamines or nasal sprays depending on the type and severity of symptoms.
If seasonal allergies or allergic rhinitis are contributing to your snoring, treating the nasal inflammation may be an important part of improving night-time breathing.
Choosing the Right Snoring Treatment
| If your snoring is linked to… | You may want to consider… |
| A blocked or restricted nose | Nasal strips or nasal dilators |
| Nasal dryness or mild congestion | Saline nasal sprays |
| Seasonal allergies or allergic rhinitis | Allergy treatments |
| Sleeping on your back | Changing sleep position |
| You are unsure what is causing your snoring | Speak to your GP for advice |
If you are unsure which option is right for you, consider what symptoms you experience alongside snoring. For example, people who struggle to breathe through their nose at night may benefit from products that support nasal airflow, while allergy-related congestion may require treatment of the underlying cause. Consider also speaking to your GP or pharmacist for advice.
Frequently Asked Questions
Why have I suddenly started snoring?
Sudden snoring can be caused by temporary changes such as a cold, flu, allergies, nasal congestion, alcohol consumption or changes in sleeping position. Weight changes, ageing or increased nasal blockage can also contribute. If snoring appears suddenly and is persistent, it is worth discussing with your GP.
Can allergies cause snoring?
Yes. Allergies can cause inflammation and congestion inside the nose, making it harder for air to flow freely during sleep. Treating the underlying allergy and keeping the nasal passages clear may help reduce allergy-related snoring.
Do nasal strips really work for snoring?
Nasal strips can help some people, particularly those whose snoring is linked to restricted airflow through the nose. They work by gently opening the nasal passages, making it easier to breathe. However, they are less likely to help if snoring is caused by obstruction further down the airway.
Is snoring dangerous?
Occasional snoring is usually harmless, but loud and persistent snoring can sometimes be a sign of obstructive sleep apnoea. If snoring is accompanied by pauses in breathing, choking during sleep, excessive daytime tiredness or morning headaches, speak to your GP.
Are nasal dilators better than nasal strips?
Neither option is necessarily better — it depends on your preference and the cause of your snoring. Nasal strips work from the outside to lift the nasal passages, while nasal dilators support airflow from inside the nose. Both may help people whose snoring is linked to nasal restriction.
References
https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694
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