Snoring is one of the most common sleep-related concerns. While it may seem like a harmless annoyance, snoring is often a sign of what’s happening inside the airway, and in some cases, it can signal a more serious issue.

Snoring occurs when air struggles to move smoothly through the nose and throat during sleep. As the airway narrows, the tissues vibrate, producing that familiar sound. Snoring often increases in midlife due to decreased throat muscle tone and gradual weight gain. Structural issues, such as a deviated septum, enlarged turbinates, or nasal valve collapse, can also make breathing harder at night.

Lifestyle factors play a big role as well. Evening alcohol use relaxes the throat muscles, making snoring louder. Sleeping on your back allows the tongue to fall backward, narrowing the airway even more. And for many people, seasonal allergies or chronic sinus issues inflame the nasal passages, forcing mouth breathing, which increases snoring.

While snoring itself isn’t dangerous, it can be a red flag for obstructive sleep apnea (OSA), a condition where breathing repeatedly stops and starts during sleep. Signs that snoring may be related to apnea include waking unrefreshed, daytime fatigue, morning headaches, or a bed partner noticing pauses in breathing. Untreated OSA can contribute to high blood pressure, heart disease, and cognitive decline, so evaluation is important.

The good news: there are effective strategies to reduce snoring. Weight management and avoiding alcohol near bedtime can make a noticeable difference. Sleeping on your side, using nasal strips, or trying a humidifier may also help. For those with structural nasal issues or suspected sleep apnea, an ENT evaluation can determine whether additional treatments are needed.

Snoring isn’t just a nighttime nuisance; it’s a message from your airway. Understanding it is the first step toward better sleep and better health.