Snoring symptoms, causes and solutions?
Snoring 3 out of 4 people do it! Now and then, softly, or so loudly that it has become a serious sleep disorder. Snoring is a rough, buzzing or hissing sound. The snoring noise occurs because the airways are narrowed, causing air to flow through at a certain speed and soft tissues in the throat, such as the soft palate and uvula, to vibrate.
Although it is often dismissed as something annoying or even comical, chronic snoring is not always as harmless as it seems. In some cases, it is even the body’s warning that something more is going on. Snoring can also have a major impact on your sleep and your partner’s sleep (Sleep Divorce). Whether you snore yourself or lie next to someone who rumbles all night long, it disrupts sleep quality and can lead to tiredness, irritability and even health issues.
Fortunately, there are many ways today to reduce snoring or even stop it completely. Whether you are looking for a simple aid such as nasal strips, or something more structural such as a dedicated anti-snoring pillow, we help you on your way to a quieter, better night’s sleep. Read on below for more information about snoring, the causes of snoring, and how to stop snoring.
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Consult a doctor if the snoring persists
If you have followed all the steps but the snoring remains severe, it is sensible to consult a doctor. Snoring can be a symptom of a sleep disorder such as Obstructive Sleep Apnoea (OSA). Symptoms that may indicate OSA include:
- Loud snoring with breathing pauses
- Excessive daytime tiredness
- Waking up suddenly with shortness of breath
- Concentration problems
- A sleep study can determine whether you have apnoea and whether further treatment is needed (such as CPAP, a customised splint, or surgery).
Do nasal strips help with snoring?
Nasal strips you have probably seen them, or maybe even tried them. Nasal strips are flexible adhesive strips you place across the bridge of the nose. They gently lift the sides of the nose, widening the nostrils. This allows more air to flow in through the nose, reducing the need for mouth breathing. Mouth breathing is one of the main causes of snoring. Below, we explain what nasal strips actually do, who they are suitable for, and what you should (and should not) expect from them.
When do nasal strips work for snoring?
Nasal strips work best when snoring is caused by nasal congestion or a narrow nasal passage. They can be especially effective in situations such as:
- A cold or hay fever
- Allergies that block the nose
- A deviated septum
- Naturally narrow nasal passages
- During pregnancy, due to swollen mucous membranes
There are studies showing that nasal strips can reduce nasal breathing resistance by up to 30%.
When do nasal strips not (or less) work for snoring?
Although nasal strips can help some snorers, they are less effective for snoring that originates in the throat and airways, in other words, the most common cause of snoring:
- Relaxed tongue and throat muscles
- Excess weight or a thick neck circumference
- Sleep apnoea (OSA)
- Sleeping on your back
- Alcohol consumption
In these cases, the cause is not in the nose, but deeper in the airway. Nasal strips may offer slight relief at best, but they almost never solve the snoring.
Alternatives to nasal strips for a blocked nose
Of course, you may not like the idea of sticking a nasal strip, essentially a plaster onto your nose. There are other options that mimic the effect of a nasal strip, such as:
- Nasal dilators: small inserts placed in the nostrils
- Saline sprays to clear your nose
- Anti-allergy medication for hay fever, if you suffer from it
- Steam inhalation or a warm shower before bedtime
Nasal strips are affordable, easy to use, and offer many snorers immediate relief. They are especially recommended if you snore due to a blocked nose or a narrow nasal passage. For throat- or tongue-related snoring, however, a different approach is needed, such as an anti-snoring mouthpiece, an anti-snoring pillow, or a change in sleeping position.
Anti-snoring products: what do I need?
There is no single product that works for everyone. The right approach always depends on the cause of the snoring, your sleeping position, physical characteristics, and personal preference. To help you make a good choice, we have compared the most commonly used anti-snoring products. We look at how they work, their benefits, who they are suitable for, and their limitations.
Nasal strips
Nasal strips slightly open the sides of the nose so air can flow more easily through the nose. This helps prevent mouth breathing, which is often a cause of snoring. The advantages of nasal strips are that they are inexpensive, easy to use, and they often provide immediate results. This also makes nasal strips ideal as a first attempt to stop snoring. They are suitable for people who snore due to a blocked nose, allergies, or a cold. However, they are not effective for snoring caused by throat or tongue issues, which is the cause in almost all cases.
Nasal dilator
A nasal dilator is a small, flexible insert you place in your nostrils to keep them open from the inside. The advantages of nasal dilators are that they are reusable, discreet, and more effective than nasal strips for structural nasal narrowing. Nasal dilators are suitable for people with a narrow nasal passage or mild chronic nasal congestion. That said, wearing a nasal dilator can take some getting used to, especially at first.
But is that really the solution?
Nasal strips and nasal dilators are helpful because they are accessible and can provide quick relief. They work by opening the nostrils, improving airflow through the nose and reducing mouth breathing, a known trigger for snoring.
But in practice, these products are rarely the solution for chronic or disruptive snoring. That is because most snoring sounds are generated in the throat due to relaxed muscles, a tongue that falls backwards, or vibrating soft tissues in the airway. The nose then plays only a minor role.
That is why we mainly see nasal strips and nasal dilators as something to try: a first step if you suspect nasal congestion (for example due to allergy or a cold) is the culprit. If it helps little or not at all, then it is time to look deeper into:
- Your sleeping position: Sleeping on your back significantly increases the likelihood of snoring. An anti-snoring pillow can help here.
- The cause of your snoring: Think of excess weight, alcohol use, smoking, or relaxed throat muscles.
- Your physical characteristics: Some people naturally have a narrower airway or lower muscle tone during sleep.
Only when you know the real cause can you choose a solution that truly has an effect, whether that is an anti-snoring pillow, a tongue stabiliser, lifestyle adjustments, or a review of your bed setup.
In short: nasal strips and dilators are easy to start with, but do not expect miracles. Snoring usually requires a broader, more conscious approach.
Tip! Sleep apps and trackers
Sleep apps and trackers analyse snoring sounds, sleep patterns, and breathing. They help you gain insight into when and why you snore. Sleep apps are easy to use, increase awareness, and help measure the effectiveness of other solutions. They are suitable for anyone who snores and wants to understand their sleep pattern better. They do not provide a direct solution, but work as a supportive tool.
Anti-snoring mouthpiece (MRA)
A mandibular repositioning device (MRA) gently moves the lower jaw forward to keep the airway open. This means that, regardless of sleeping position, the tongue can no longer fall back and the airway remains clear. MRAs are scientifically proven to be effective for many forms of snoring and mild sleep apnoea. An MRA can help people whose snoring is caused by relaxation of the tongue or jaw muscles. The biggest drawback of an MRA is that it can feel uncomfortable to wear and may feel unnatural. In addition, a custom-made device is more expensive.
Tongue stabiliser
This is a silicone aid that keeps the tongue in place and prevents it from falling backwards during sleep, creating a similar effect to an anti-snoring mouthpiece. A tongue stabiliser is an alternative for people who do not want or cannot wear a mouthpiece, and it mainly helps those whose tongue blocks the airway during sleep. As with an MRA, the downside is that not everyone finds it comfortable to wear, and it definitely takes some getting used to.
Anti-snoring pillow
This pillow encourages side sleeping and prevents you from rolling onto your back, a common snoring position. The benefits of an anti-snoring pillow are that it is comfortable, user-friendly, and a natural way to reduce snoring. Anti-snoring pillows are ideally suited for back sleepers or people who snore mildly without a medical cause. They are less effective for severe snoring or snoring caused by tongue/throat problems.
Anti-snoring band (position trainer)
An anti-snoring band, often worn around the chest or abdomen, detects when you are lying on your back and then gives a subtle vibration signal. This signal is just enough to unconsciously prompt you to change position, without waking you. By avoiding sleeping on your back, the likelihood of snoring is greatly reduced in most cases. Through active correction without noise or discomfort, users automatically learn to stay on their side. This makes it suitable for long-term use, including for mild sleep apnoea. Especially for people who snore when lying on their back (positional snoring), or for whom an anti-snoring pillow alone is not enough, an anti-snoring band can be the solution. It is less effective if snoring also occurs when side sleeping and is not intended as a replacement for medical therapies in severe sleep apnoea.
CPAP device
This medical device blows air at gentle pressure through a mask into the airways to keep them open. A CPAP is a machine that falls under medical aids and is not intended for occasional snoring. A CPAP machine is highly effective for people with (severe) sleep apnoea and can significantly improve quality of life. A CPAP machine is suitable and available for people whose snoring is accompanied by breathing pauses or for whom sleep apnoea has been diagnosed. Only suitable with a medical indication, as use requires adjustment and discipline.
You are not the only one struggling with snoring
75% of people snore. Yet snoring is often looked down on as something small, just a minor nighttime inconvenience, but it can have a major impact on your energy, your relationship, or even your health. Whether you wake yourself up with your own snoring, or you have a partner who longs for silence every night: you are certainly not alone!
Fortunately, there is a lot of knowledge available today, and there are countless solutions that can truly help. From small adjustments in your sleeping position to innovative tools or medically supported treatments, every step can make a difference.
What matters is knowing where your snoring comes from. Only then can you find a solution that fits your body, your sleep, and your life. We are happy to help you with honest information, clear advice, and a carefully curated selection.
Get inspired by our tips and products.
Frequently asked questions about snoring
Why do we actually snore?
What causes that sawing sound? Snoring is caused by a narrowing in the airway between the nose and the vocal cords. During sleep, your muscles relax (in the tongue, uvula, and soft palate). This causes the tissue to collapse slightly. The air you breathe in has to pass through a narrower opening, making the tissue vibrate. That vibration is the snoring sound.
Why do men snore more often than women?
This is due to anatomy and hormones. Men often have more tissue around the neck and throat and their airways are shaped differently. Women are protected by the hormone oestrogen (which helps keep muscles firmer). After the menopause, this hormone drops and women often start snoring just as much as men.
Why do I only snore when I lie on my back?
When you lie on your back, gravity and muscle relaxation cause your tongue and lower jaw to fall backwards. This blocks the throat. This is called position-dependent snoring.
Is snoring unhealthy?
Is snoring harmful to my health? “Normal” snoring (social snoring) is not directly harmful to the snorer from a medical perspective, as long as breathing does not stop and you wake up feeling rested. It is mainly harmful to the relationship and to the partner’s sleep.
Please note: If snoring is accompanied by breathing pauses, gasping, or extreme tiredness, it may be sleep apnoea. That is harmful.
Can lifestyle make snoring worse?
Absolutely. The following factors significantly worsen snoring:
- Alcohol: further relaxes the throat muscles.
- Excess weight: fatty tissue in the neck puts pressure on the airway.
- Smoking: irritates the mucous membranes, leading to swelling in the nose and throat.
- Sleeping tablets: cause deeper muscle relaxation.
Do nasal sprays, strips and throat sprays really work?
That depends on the person and the underlying cause.
Nasal strips/sprays: Only work if snoring is caused by a blocked nose (e.g. with a cold or allergy). If the problem is in the throat (which it usually is), they barely help.
Throat sprays: Sometimes they can lubricate the tissue a little to reduce vibration, but they are rarely a definitive solution for loud snoring.
What is the “tennis ball trick”?
This is an old-fashioned but effective home remedy for back-sleeping snoring. You sew a tennis ball into the back of your pyjama top. This forces you to sleep on your side, which often keeps the airway more open. Is it comfortable? NO, definitely not! To turn from one side to the other, you have to sit upright first. Fortunately, nowadays there is a much better alternative, and one that is proven effective. This sleep position trainer has a vibration device and alerts you when you are lying on your back.
Does a mouthpiece help with snoring?
Yes, an MRA mouthpiece (Mandibular Repositioning Device) is often very effective. This sleep mouthpiece keeps the lower jaw slightly forward, keeping the throat open.
What can my partner do besides nudging me awake?
For a partner, snoring can be torture (“snoring terror”). Common questions from partners include:
Sleep earplugs: Special sleep earplugs (custom moulded earplugs) reduce sound much better than standard foam plugs.
Sleeping separately: This is often taboo, but for many couples it saves their relationship and health. It is increasingly seen as normal (“sleep divorce”).
White noise: Switching on a White Noise machine to mask irregular snoring sounds.
When should you see a doctor?
Although snoring is often harmless, it is sensible to consult your GP if:
- The snoring starts suddenly or becomes much worse.
- Your partner says you stop breathing.
- You are very tired during the day or fall asleep easily.
- The snoring causes social problems or relationship issues.
✔ Aid
Anti-snoring pillow
Nasal strips
Anti-snoring mouthpiece (MRA)
Tongue stabiliser
Sleep training / apps
✔ How it works
Prevents back-sleeping and supports side sleeping
Open the nasal passages and improve airflow
Keeps the lower jaw forward for a more open airway
Prevents the tongue from falling backwards
Provide insights and remind you to sleep on your side
✔ Who is it suitable for?
Back sleepers, people with mild symptoms
Snoring caused by a blocked nose or allergies
Moderate snoring, including mild sleep apnoea
People who snore due to tongue position
Anyone who wants to track their sleep behaviour
Consult a doctor if the snoring persists
If you have followed all steps but the snoring remains severe, it is wise to consult a doctor. Snoring can be a symptom of a sleep disorder such as Obstructive Sleep Apnoea (OSA). Symptoms that may indicate OSA include:
- Loud snoring with pauses in breathing
- Excessive daytime tiredness
- Waking up suddenly with shortness of breath
- Concentration problems
- A sleep study can show whether you have apnoea and whether further treatment is needed (such as CPAP, a custom mouthguard, or surgery).
Do nasal strips help with snoring?
Nasal strips, you have probably seen them before or maybe even tried them. Nasal strips are flexible adhesive strips that you apply across the bridge of the nose. They gently lift the sides of the nose, widening the nostrils. This allows more air to flow in through the nose, reducing the need for mouth breathing. Mouth breathing is one of the main causes of snoring. Below, we explain what nasal strips actually do, who they are suitable for, and what you should (or shouldn’t) expect from them.
When do nasal strips work against snoring?
Nasal strips mainly work when snoring is caused by nasal congestion or a narrow nasal passage. They can be especially effective in situations such as:
- A cold or hay fever
- Allergies that block the nose
- A deviated septum
- A naturally narrow nasal passage
- During pregnancy, due to swelling of the mucous membranes
Studies show that nasal strips can reduce nasal breathing resistance by up to 30%.
When do nasal strips not (or less) effectively work against snoring?
Although nasal strips can help some snorers, they are less effective when snoring originates in the throat and airways, the most common cause of snoring:
- Relaxed tongue and throat muscles
- Overweight or a larger neck circumference
- Sleep apnoea (OSAS)
- Sleeping on your back
- Alcohol use
In these cases, the cause is not in the nose, but deeper in the airway. Nasal strips may provide slight relief, but they almost never solve snoring.
Alternatives to nasal strips for nasal congestion
Of course, you may not like sticking a nasal strip (which functions like a plaster) on your nose. There are other options to mimic the effect of a nasal strip, such as:
- Nasal dilators: small inserts for the nostrils
- Saline sprays to clear your nose
- Anti-allergy medication for hay fever, if you suffer from it
- Steam inhalation or a warm shower before bed
Nasal strips are affordable, easy to use, and provide many snorers with immediate relief. They are especially recommended if you snore due to a blocked nose or a narrow passage. If your snoring is throat- or tongue-related, a different approach is needed, such as an anti-snoring mouthpiece, an anti-snoring pillow, or a change in your sleeping position.
Anti-snoring products: what do I need?
There is no single product that works for everyone. The right approach always depends on the cause of your snoring, your sleeping position, physical characteristics, and personal preference. To help you choose, we have compared the most commonly used anti-snoring products. We look at how they work, their benefits, who they are suitable for, and their limitations.
Nasal strips
Nasal strips slightly open the sides of the nose so air can flow more easily through the nostrils. This helps prevent mouth breathing, which is often linked to snoring. The advantages are that they are inexpensive, easy to use, and often give quick results. This makes them a good first attempt to reduce snoring. Nasal strips are suitable for people who snore due to a blocked nose, allergies, or a cold. However, they are not effective for snoring caused by throat or tongue issues, which is the cause in most cases.
Nasal dilator
A nasal dilator is a small, flexible insert you place inside the nostrils to keep them open from within. The advantages are that they are reusable, discreet, and often more effective than nasal strips for structural narrowing. Nasal dilators are suitable for people with a narrow nasal passage or mild chronic congestion. That said, wearing one can take some getting used to, especially at first.
But is that really the solution?
Nasal strips and nasal dilators are aids because they are easy to try and can offer quick relief. They work by opening the nostrils, improving airflow through the nose and reducing mouth breathing, a known contributor to snoring.
But in practice, these products are rarely the solution for chronic or disruptive snoring. That is because most snoring sounds originate in the throat, due to relaxed muscles, a tongue that falls backwards, or vibrating soft tissue in the airway. The nose often plays only a minor role.
That is why we mainly see nasal strips and nasal dilators as a trial: a first step if you suspect nasal congestion (for example due to allergy or a cold) is the culprit. If it hardly works, it is time to look deeper into:
- Your sleeping position: Sleeping on your back significantly increases the chance of snoring. An anti-snoring pillow can help.
- The cause of your snoring: Think of overweight, alcohol use, smoking, or relaxed throat muscles.
- Your physical characteristics: Some people naturally have a narrower airway or lower muscle tone during sleep.
Only once you know the real cause can you choose a solution that truly works, whether that is an anti-snoring pillow, a tongue stabiliser, a lifestyle adjustment, or a re-evaluation of your bed setup.
In short, nasal strips and dilators are accessible and easy to start with, but do not expect miracles. Snoring usually requires a broader and more conscious approach.
Tip! Sleep apps and trackers
Sleep apps and trackers analyse snoring sounds, sleep patterns and breathing. They help you understand when and why you snore. They are easy to use, increase awareness and help measure the effectiveness of other solutions. They are suitable for anyone who snores and wants to understand their sleep behaviour better. They do not directly solve snoring, but they are a helpful support tool.
Anti-snoring mouthpiece (MRA)
A mandibular repositioning appliance (MRA) gently moves the lower jaw forward to keep the airway open. This prevents the tongue from falling backwards and helps keep the airway clear, regardless of sleeping position. MRAs are scientifically proven to be effective for many forms of snoring and mild sleep apnoea. They can help when snoring is caused by relaxation of the tongue or jaw muscles. The main downside is that they can feel uncomfortable and unnatural to wear. A custom-made appliance is also more expensive.
Tongue stabiliser
This is a silicone aid that holds the tongue in place and prevents it from falling backwards during sleep, with a similar effect to an MRA. A tongue stabiliser is an alternative for people who do not want or cannot wear a mouthpiece, and it mainly helps when the tongue blocks the airway during sleep. As with an MRA, the downside is that not everyone finds it comfortable, and it takes time to get used to.
Anti-snoring pillow
This pillow encourages side sleeping and helps prevent you from rolling onto your back, a common snoring position. The advantages are that it is comfortable, user-friendly, and a natural way to reduce snoring. Anti-snoring pillows are ideal for back sleepers or people who snore mildly without a medical cause. They are less effective for severe snoring or snoring caused by tongue/throat issues.
Anti-snoring band (position trainer)
An anti-snoring band, often worn around the chest or abdomen, detects when you are sleeping on your back and then gives a subtle vibration signal. The signal is just enough to prompt an unconscious position change without waking you up. By avoiding back sleeping, snoring is often significantly reduced. Because it actively corrects posture without noise or discomfort, many users learn to remain on their side automatically. This makes it suitable for long-term use, including mild sleep apnoea. It is particularly suitable for people who snore mainly on their back (positional snoring), and for those for whom an anti-snoring pillow alone is not enough. It is less effective if snoring also occurs while side sleeping, and it is not intended to replace medical therapy for severe sleep apnoea.
CPAP device
This medical device delivers air with gentle pressure through a mask to keep the airway open. CPAP is medical equipment and is not intended for occasional snoring. A CPAP machine is highly effective for people with (severe) sleep apnoea and can greatly improve quality of life. It is suitable for people whose snoring is accompanied by breathing pauses or who have been diagnosed with sleep apnoea. It is only suitable with a medical indication, as it requires adjustment and discipline.
You are not the only one struggling with snoring
75% of people snore. Yet snoring is often dismissed as something small, just a minor night-time annoyance, but it can have a major impact on your energy, your relationship, or even your health. Whether you wake yourself up with your own snoring or have a partner who longs for silence every night: you are certainly not alone.
Fortunately, there is a lot of knowledge today, and countless solutions that can truly help. From small changes in sleeping position to innovative aids or medically supported treatments: every step can make a difference.
What matters is knowing where your snoring comes from. Only then can you find a solution that fits your body, your sleep, and your life. We are happy to help with honest information, clear advice, and a carefully selected range.
Get inspired by our tips and products.
Frequently asked questions about snoring
Why do we snore?
What causes that sawing sound? Snoring happens due to a narrowing of the airway between the nose and the vocal cords. During sleep, your muscles (in the tongue, uvula and soft palate) relax. As a result, the tissue partially collapses. The air you breathe in has to pass through a narrower opening, causing the tissue to vibrate. That vibration is the snoring sound.
Why do men snore more often than women?
This comes down to anatomy and hormones. Men often have more tissue around the neck and throat, and their airways are shaped differently. Women are partly protected by the hormone oestrogen (which helps keep muscles firmer). After the menopause, this hormone decreases and women often start snoring just as much as men.
Why do I only snore when I sleep on my back?
When you lie on your back, gravity and muscle relaxation cause your tongue and lower jaw to fall backwards. This blocks the throat. This is called position-dependent snoring.
Is snoring unhealthy?
Is snoring harmful to my health? “Regular” snoring (social snoring) is not directly harmful for the snorer medically, as long as breathing does not stop and you wake up feeling rested. It is mainly harmful to the relationship and the partner’s sleep.
Please note: If snoring is accompanied by pauses in breathing, gasping, or extreme tiredness, it may be sleep apnoea. That is harmful.
Can lifestyle make snoring worse?
Absolutely. The following factors can significantly worsen snoring:
- Alcohol: further relaxes the throat muscles.
- Overweight: fatty tissue around the neck puts pressure on the airway.
- Smoking: irritates the mucous membranes, leading to swelling in the nose and throat.
- Sleeping pills: cause deeper muscle relaxation.
Do nasal sprays, strips and throat sprays really work?
That depends on the person and the cause.
Nasal strips/sprays: only help if snoring is caused by a blocked nose (e.g. with a cold or allergy). If the problem is in the throat (which it usually is), they help very little.
Throat sprays: can sometimes lubricate tissue and reduce vibration, but they are rarely a definitive solution for loud snoring.
What is the “tennis ball trick”?
This is an old-fashioned but effective home remedy for back-sleeping snoring. You sew a tennis ball into the back of your pyjama top. This forces you to sleep on your side, which often keeps the airway more open. Is it comfortable? NO, definitely not. To turn from one side to the other, you often have to sit up. Fortunately, there is now a much better alternative that is also proven effective. This sleep position trainer has a vibration device and alerts you when you are lying on your back.
Does a mouthpiece help against snoring?
Yes, an MRA (Mandibular Repositioning Appliance) is often very effective. This sleep mouthpiece holds the lower jaw slightly forward, keeping the throat open.
What can my partner do besides nudging me awake?
For the partner, snoring can be torture (“snore terror”). Common partner questions include:
Sleep earplugs: Special sleep earplugs (custom moulded earplugs) reduce sound much better than standard foam ones.
Sleeping separately: This is often taboo, but for many couples it is the chance of their relationship and health. It is increasingly seen as normal (“sleep divorce”).
White noise: Turning on a White Noise machine to mask the irregular snoring sound.
When should you see a doctor?
Although snoring is often harmless, it is wise to consult your GP if:
- The snoring starts suddenly or gets much worse.
- Your partner says you stop breathing.
- You are very tired during the day or fall asleep easily.
- The snoring causes social or relationship problems.