Sleep
Snoring
A rattling, snorting or whistling noise made when breathing during sleep as air passes a partly narrowed throat — usually harmless and very common, but sometimes a marker of obstructive sleep apnoea, in which breathing repeatedly pauses.
Education and reference only. This explains the common causes of snoring and the warning signs that need urgent help, in plain language — it is not a diagnosis or a substitute for advice from a clinician. If you feel very unwell or are worried, seek medical help.
Quick answer
What is snoring?
Snoring happens when the soft tissues at the back of the throat, including the soft palate and the base of the tongue, relax during sleep and vibrate as air passes them. It is extremely common and on its own is usually harmless, though it can disturb a partner's sleep as much as the snorer's own.
- Get urgent help: Seek a prompt appointment if a partner notices you stop breathing, gasp or choke during sleep — this can mean obstructive sleep apnoea. Get assessed if you are very sleepy by day, fall asleep at the wrong moments, or feel unrefreshed despite a full night in bed.
- Self-care: Several practical changes reduce simple snoring.
About snoring
Snoring happens when the soft tissues at the back of the throat, including the soft palate and the base of the tongue, relax during sleep and vibrate as air passes them. It is extremely common and on its own is usually harmless, though it can disturb a partner's sleep as much as the snorer's own. A range of everyday factors make it worse: being overweight, sleeping on the back, drinking alcohol in the evening, a blocked nose from a cold or allergy, and an underactive thyroid that puffs up the tissues. The most important thing to recognise is the difference between simple snoring and obstructive sleep apnoea, in which the airway repeatedly closes off so that breathing actually stops for seconds at a time. The tell-tale signs of apnoea are loud snoring punctuated by silences, gasping or choking, witnessed pauses in breathing, and feeling unrefreshed and very sleepy by day despite a full night in bed.
When to get help
Call 999 or go to A&E if snoring comes with any of these warning signs:
- Seek a prompt appointment if a partner notices you stop breathing, gasp or choke during sleep — this can mean obstructive sleep apnoea.
- Get assessed if you are very sleepy by day, fall asleep at the wrong moments, or feel unrefreshed despite a full night in bed.
- Seek urgent advice if daytime sleepiness puts you at risk while driving or operating machinery.
- Arrange review if loud snoring appears alongside morning headaches, poor concentration or high blood pressure.
When to see a doctor
Simple snoring that does not disturb your own sleep usually needs no medical attention, and lifestyle changes are the first thing to try. You should see a doctor, however, if a partner has witnessed pauses in your breathing, gasping or choking at night, or if you are excessively sleepy during the day despite a full night's sleep, as these point towards obstructive sleep apnoea, which is treatable and important to address. Sleepiness that affects your driving or safety needs prompt attention. New, sudden or very heavy snoring with weight gain, tiredness or a hoarse voice may also warrant a check for an underactive thyroid.
Not sure how urgent it is? It is always OK to call NHS 111 for advice, day or night.
What can cause it
Common causes of snoring
Snoring has many possible causes. Each links to a full, plain-language guide to that condition — what it is, how it's treated and when to seek help.
What helps
Self-care and what you can do
Several practical changes reduce simple snoring. Reaching and keeping to a healthy weight is one of the most effective steps, as is avoiding alcohol in the few hours before bed, since it relaxes the throat further. Many people snore most on their back, so encouraging side-sleeping — for example by propping pillows behind you — can help. Keeping the nose clear by treating colds and allergies, and keeping the bedroom air from being too dry, makes breathing through the nose easier. Stopping smoking reduces throat irritation and swelling. If, despite these measures, your snoring stays loud or your partner notices you stop breathing, gasp or choke in your sleep, seek medical advice rather than continuing to self-manage.
Answers
Snoring: frequently asked questions
Is snoring a sign of sleep apnoea?
Not always — most snoring is harmless. But loud snoring with silent pauses, gasping or choking, and feeling very tired by day, suggests obstructive sleep apnoea, which is worth assessing because it is treatable.
Why do I only snore on my back?
When you lie on your back, the tongue and soft palate fall backwards and narrow the airway, so air vibrates more as it passes. Many people find sleeping on their side reduces or stops their snoring.
Does alcohol make snoring worse?
Yes. Alcohol relaxes the muscles of the throat, narrowing the airway further during sleep, so avoiding it in the few hours before bed often reduces snoring.
Can losing weight stop snoring?
For many people it helps a great deal. Extra tissue around the neck narrows the airway, so reaching a healthy weight is one of the most effective ways to reduce snoring and the risk of breathing pauses.
Sources
Where this is drawn from
- NICE CKS: Obstructive sleep apnoea syndrome.
- British Lung Foundation: snoring and sleep apnoea.
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