Snoring loudly is often caused by factors such as your weight, anatomy of your mouth, allergies, a cold, or anything that causes your airways to narrow.
When you sleep, the muscles in your throat, tongue, and roof of your mouth relax, blocking your airway and causing air to flow through more forcefully. This leads to vibration of the soft tissues, which causes loud snoring.
Although everyone snores occasionally, some people are more likely to snore loudly due to factors such as:
- Being obese or overweight
- Enlarged tonsils
- Thick, soft palate
- Elongated uvula (soft tissue structure at the end of the soft palate)
- Weak pharyngeal muscles
- Narrow nasal passages (caused by conditions such as nasal polyps or deviated nasal septum)
- Sleeping on your back
- Sleep deprivation
- Infections such as cold or sinus infection
- Allergies
- Male gender
- Aging
- Menopause
- Pregnancy
- Certain medications such as sedatives
- Alcohol consumption
- Smoking
- Genetics
What are the complications of snoring?
Loud snoring can disrupt your sleep and may be associated with a serious condition called obstructive sleep apnea (OSA). OSA is characterized by temporary cessation of breathing during sleep. Snoring associated with OSA is seen in about 50% of people who snore and can cause several complications such as:
- Daytime sleepiness
- Poor concentration
- Memory issues
- Learning difficulties in children
- Anxiety, irritability, and other mood issues
- Headache, particularly in the morning
- Acid reflux
- Increased blood pressure
- Increased risk of heart diseases
- Increased risk of accidents while driving and operating machinery
How can I stop snoring so loudly?
Treatment of snoring mainly depends on the cause and may include:
- Weight management: If you are overweight or obese, losing some pounds may help reduce snoring.
- Hydration: Dehydration can contribute to loud snoring. Avoid beverages such as caffeine and alcohol which may cause fluid loss from the body.
- Sleep positions: Sleeping on your side or with your head elevated may help. Avoid large pillows, however, which can tilt your head forward and worsen snoring.
- Medications: Medications such as antihistamines or steroids prescribed for allergies or congestion can help snoring caused by congestion.
- Avoid alcohol: Alcohol consumption right before bed may worsen snoring by further relaxing the muscles. Avoid alcohol at least 3-4 hours before going to bed.
- Quit smoking: Smoking irritates and inflames the nasal passages and throat. If you smoke, quitting may help relieve your snoring as well.
- Get enough sleep: Aim to get at least 7-9 hours of sleep every night, as being sleep deprived can contribute to loud snoring.
- Assistive devices: Dental devices, mouthpieces, or nasal devices can help position your mouth so that your airways are more open. People with obstructive sleep apnea may be prescribed continuous positive airway pressure (CPAP) therapy which also helps pump air into your airway to keep it open while you are asleep.
- Surgery: If an anatomical obstruction is causing your snoring, such as polyps, adenoids, tonsils, or a deviated nasal septum, surgery may be needed.
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