When people think about snoring, weight is often one of the first things that comes to mind.
But you don't have to be overweight to snore.
Snoring happens when airflow through the nose and throat becomes restricted during sleep. As you sleep, the muscles and tissues around your upper airway naturally relax. If the airway becomes narrower, the moving air can cause surrounding tissues to vibrate — producing the sound we know as snoring.
Your weight can be one contributing factor, but it is certainly not the only one.
So if you're otherwise healthy, active and within a healthy weight range, you may still find yourself — or your partner — asking:
“Why do I snore?”
Let's look at some of the common reasons.
1. Your sleeping position may be contributing
For some people, snoring is noticeably worse when sleeping on their back.
When you're lying on your back, the relaxed tissues of the tongue and soft palate can move backwards and contribute to narrowing of the upper airway.
This is one reason why some people notice that their snoring is much quieter when they sleep on their side.
That doesn't mean everyone who sleeps on their back will snore, or that changing position will solve the problem completely. But for position-dependent snoring, side sleeping may be worth trying.
2. Your nose may be making it harder to breathe
A blocked or congested nose can make breathing during sleep more difficult.
Nasal congestion can occur because of:
- Colds and respiratory infections
- Allergies
- Hay fever
- A deviated nasal septum
- Nasal polyps
- Chronic nasal inflammation
When your nose is difficult to breathe through, you may naturally breathe more through your mouth during sleep.
For some people, this can contribute to snoring.
If you regularly struggle to breathe through your nose, it's worth discussing the underlying cause with a healthcare professional rather than simply treating the snoring itself.
3. Your natural airway anatomy matters
Everyone's airway is slightly different.
The shape and size of your jaw, tongue, soft palate, tonsils and other structures can influence how easily air moves through your upper airway while you're asleep.
This means two people of exactly the same weight and fitness level can have very different experiences with snoring.
It's one reason why there isn't a single explanation — or a single solution — that works for everyone.
4. Getting older can change your snoring
Snoring can become more common with age.
As we get older, changes in muscle tone and the tissues surrounding the upper airway can affect how easily the airway remains open during sleep.
That doesn't mean snoring is simply an inevitable part of getting older.
If you've started snoring more frequently or your snoring has changed significantly, it's worth considering what else may have changed — including your sleep habits, medications, nasal breathing, alcohol consumption, weight or general health.
5. Alcohol can make snoring worse
Alcohol relaxes the muscles of the upper airway.
For some people, drinking alcohol — particularly close to bedtime — can therefore make snoring more noticeable.
If you've ever noticed that your snoring is worse after an evening out, there may be a connection.
You could try reducing alcohol in the hours before bed and see whether you notice a difference.
6. Being tired can affect your sleep
When you're particularly tired, the muscles involved in maintaining your airway can become more relaxed during sleep.
If you've been under-sleeping, travelling, exercising unusually hard or simply going through a period of poor sleep, you may notice that your snoring changes.
Sometimes the snoring isn't the only problem.
Poor sleep can become a cycle: disrupted sleep leaves you tired, and tiredness can make your nights feel even less restorative.
So, why do I snore if I'm not overweight?
There may be several contributing factors.
Your snoring could be related to:
Your anatomy
The natural structure of your nose, jaw, tongue and throat.
Your sleeping position
Some people snore predominantly when sleeping on their back.
Nasal congestion
A blocked nose can make comfortable nasal breathing more difficult.
Alcohol
Drinking close to bedtime may increase airway relaxation.
Age
Changes in muscle tone and airway tissues can influence snoring over time.
Your individual airway
Sometimes there simply isn't one obvious cause.
And importantly, snoring isn't always a reflection of your weight or fitness.
What can you do about it?
If your snoring is occasional and you're otherwise sleeping well, simple changes may help.
You could try:
- Sleeping on your side
- Keeping a consistent sleep schedule
- Limiting alcohol close to bedtime
- Addressing persistent nasal congestion
- Maintaining regular exercise
- Keeping your bedroom comfortable and conducive to sleep
- Looking at whether your snoring is worse after particular foods, drinks or lifestyle changes
If your snoring is frequent, disruptive or affecting your partner's sleep, it's worth looking at the cause rather than simply accepting it as part of your normal sleep.
For some adults with primary snoring, an anti-snoring mouthpiece may also be an option.
How can an anti-snoring mouthpiece help?
Mandibular advancement devices work by gently positioning the lower jaw forward during sleep.
This can help increase space in the upper airway and reduce the vibration associated with snoring in some people.
SnoreMeds is designed specifically for people looking for an at-home, mouldable anti-snoring mouthpiece.
If you'd like to understand how this type of device works, read:
How Do Anti-Snoring Mouthpieces Work?
And if you're unsure which SnoreMeds size is right for you:
Choosing the Right SnoreMeds Mouthpiece Fit
When should you speak to a doctor about snoring?
Snoring isn't necessarily a sign of a serious health problem.
However, loud and persistent snoring accompanied by other symptoms deserves attention.
Speak to a healthcare professional if you or your partner notice:
- Breathing pauses during sleep
- Gasping, choking or snorting during sleep
- Significant daytime sleepiness
- Waking frequently during the night
- Morning headaches
- Difficulty concentrating
- Snoring that is having a significant impact on your daily life
These symptoms can occur with obstructive sleep apnoea (OSA), which is different from simple snoring and should be medically assessed.
An anti-snoring mouthpiece should not be presented as a substitute for assessment or treatment of suspected sleep apnoea.
The bottom line
You don't have to be overweight to snore.
Snoring can be influenced by your anatomy, sleeping position, nasal breathing, alcohol, age and a range of other factors.
Rather than assuming that your weight is the reason, pay attention to when you snore, how often you snore and what else is happening during your sleep.
Understanding the possible cause is the first step towards finding an approach that works for you.
Ready to take the next step?
If your snoring is affecting your sleep — or the person sleeping beside you — explore whether SnoreMeds could help you enjoy quieter, more comfortable nights.
SnoreMeds is designed to help reduce snoring. It is not intended to diagnose, treat or cure sleep apnoea. If you experience breathing pauses, gasping, choking or significant daytime sleepiness, please speak to a healthcare professional.