---
title: Why Do I Snore? – Causes of Snoring and Ways to Fix It
description: Ever wonder why you snore? Have questions about snoring, like, is it bad for me? Learn details here, including what you can do to help your snoring.
image: https://info.ancsleep.com/hubfs/7-Why-Do-I-Snore--Causes-of-Snoring-and-Ways-to-Fix-It.png
---

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# ANCSLEEP BLOG

# Why Do I Snore? – Causes of Snoring and Ways to Fix It

Posted by [Tyler Britton](https://info.ancsleep.com/blog/author/tyler-britton) on Sep 3, 2020 8:00:00 AM

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## ![7-Why-Do-I-Snore--Causes-of-Snoring-and-Ways-to-Fix-It](https://info.ancsleep.com/hs-fs/hubfs/7-Why-Do-I-Snore--Causes-of-Snoring-and-Ways-to-Fix-It.png?width=750&name=7-Why-Do-I-Snore--Causes-of-Snoring-and-Ways-to-Fix-It.png)

## Normal vs. Socially Unacceptable Snoring

Does your partner wear earplugs to ward off the blows of your nightly, nasally snores? Is your snoring a common joke among family members?

These are all signs that you have a snoring problem. Why do we call it a *problem*? For one, it’s disruptive – maybe not for you, but certainly for anyone who has to sleep in the same room or house as you. Secondly, snoring may also be the primary sign in deeper underlying condition that can impact your quality of life.

The difference between occasional snoring and a *snoring problem* are fairly easy to identify:

- Others around you (e.g. spouse, partner) change their habits to mitigate your snoring
- Your partner’s sleep is impacted
- It’s well known that you are a snorer
- You snore most nights

When it is a problem, it’s definitely worth look at a little closer to see what might causing it, and how you might prevent it.

## OSA's Cause of Snoring

There are many things that can cause snoring, and finding out if there is a primary reason for your snoring is the easiest way to stop snoring.

For example, excessive snoring is one of the primary signs of [**obstructive sleep apnea (OSA)**](https://info.ancsleep.com/blog/overview-of-obstructive-sleep-apnea-osa), which is when you repeatedly stop breathing at night. OSA has significant long term effects on your health, such as:

- Lower life expectancy
- Lower quality of life in nearly all areas (cognitive ability, mood, stress levels, etc.)
- Lower performance in nearly all areas of life
- Increased risk of many heart-related diseases

Obesity can also be a primary factor in your snoring, as it narrows the breathing canal, and cutting weight may also cut decibels off of your snoring intensity.

Allergies and smoking can irritate the lining of the throat, narrowing it, and causing snoring. Alcohol can relax the breathing muscles in the throat, which causes snoring.

## How to Mitigate Snoring

[![Sleep-apnea-is-a-factor-in-many-eye-problems,-but-you-can-get-help](https://info.ancsleep.com/hs-fs/hubfs/Sleep-apnea-is-a-factor-in-many-eye-problems,-but-you-can-get-help.jpg?width=600&name=Sleep-apnea-is-a-factor-in-many-eye-problems,-but-you-can-get-help.jpg)](https://ancsleep.com/contact-us/)

### Sleep Apnea Treatment

Sleep evaluation, consultation, or research in regard to sleep apnea. In other words, find out if you have it or not. If you have sleep apnea, a [CPAP machine ](https://info.ancsleep.com/blog/are-cpap-machines-effective)will likely completely eliminate your snoring. It certainly did for several known snorers in my family.

### Reducing Alcohol Intake

If you enjoy a night cap (or two) before bed, try eliminating it from your nightly routine and see if your snoring improves.

### Cutting back (or quitting) smoking

While it’s certainly easier said than done, cutting back on smoking may make a big difference in your snoring habits, as you eliminate the irritant (smoke) which causes/contributes to your snoring.

### Losing weight

Like smoking, losing weight is easier said than done. However, if you are losing weight, try and evaluate (asking your partner) whether or not your snoring has improved.

### Wear a chin strap

This is not ideal for comfort, but chin straps can be extremely effective for snoring that is caused by being a “mouth breather” at night. If you are a restless sleeper, this solution may not be for you. But if you can sleep through anything, a chin strap is an inexpensive, quick fix.

### Use an anti-snoring pillow

Like a chin strap, this solution may not be ideal for picky sleepers or those of you who have your *special pillow*. Anti-snoring pillows elevate the head, which can significantly reduce snoring.

### Sleep on your side

I know what you are thinking, how do you avoid moving onto your back while you are sleeping? Well, there’s no magic trick. Your best bet is to give yourself every incentive to stay on your side: try and fall asleep on your side, use a pillow between your legs, change the sleeping position of your arms legs (e.g. bending them) to prevent rolling onto your back.

[![Take a Free Online Sleep Test](https://no-cache.hubspot.com/cta/default/2589155/7aac5edb-65b7-4bef-a8f3-925ec898aff1.png)](https://cta-redirect.hubspot.com/cta/redirect/2589155/7aac5edb-65b7-4bef-a8f3-925ec898aff1)

 Topics: [Snoring](https://info.ancsleep.com/blog/topic/snoring)

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- [social media (2)](https://info.ancsleep.com/blog/topic/social-media)
- [stroke and sleep (2)](https://info.ancsleep.com/blog/topic/stroke-and-sleep)
- [testosterone and sleep (2)](https://info.ancsleep.com/blog/topic/testosterone-and-sleep)
- [thyroid (2)](https://info.ancsleep.com/blog/topic/thyroid)
- [vitamin deficiency and sleep (2)](https://info.ancsleep.com/blog/topic/vitamin-deficiency-and-sleep)
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- [womens sleep (2)](https://info.ancsleep.com/blog/topic/womens-sleep)
- [Academics and sleep (1)](https://info.ancsleep.com/blog/topic/academics-and-sleep)
- [CKD (1)](https://info.ancsleep.com/blog/topic/ckd)
- [Cleaning (1)](https://info.ancsleep.com/blog/topic/cleaning)
- [Cortisol (1)](https://info.ancsleep.com/blog/topic/cortisol)
- [Crohn's Disease (1)](https://info.ancsleep.com/blog/topic/crohns-disease)
- [Dementia and sleep (1)](https://info.ancsleep.com/blog/topic/dementia-and-sleep)
- [Kidney disease (1)](https://info.ancsleep.com/blog/topic/kidney-disease)
- [Neuropathy (1)](https://info.ancsleep.com/blog/topic/neuropathy)
- [New Puppy (1)](https://info.ancsleep.com/blog/topic/new-puppy)
- [Peripheral neuropathy (1)](https://info.ancsleep.com/blog/topic/peripheral-neuropathy)
- [Pulmonology (1)](https://info.ancsleep.com/blog/topic/pulmonology)
- [RLS (1)](https://info.ancsleep.com/blog/topic/rls)
- [Reflux (1)](https://info.ancsleep.com/blog/topic/reflux)
- [SRPE (1)](https://info.ancsleep.com/blog/topic/srpe)
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- [acid reflux (1)](https://info.ancsleep.com/blog/topic/acid-reflux)
- [addiction and sleep (1)](https://info.ancsleep.com/blog/topic/addiction-and-sleep)
- [adjustable beds (1)](https://info.ancsleep.com/blog/topic/adjustable-beds)
- [ai and sleep (1)](https://info.ancsleep.com/blog/topic/ai-and-sleep)
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- [altitude (1)](https://info.ancsleep.com/blog/topic/altitude)
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- [antioxidants (1)](https://info.ancsleep.com/blog/topic/antioxidants)
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- [aromatherapy and sleep (1)](https://info.ancsleep.com/blog/topic/aromatherapy-and-sleep)
- [arthritis and sleep (1)](https://info.ancsleep.com/blog/topic/arthritis-and-sleep)
- [artificial intelligence and sleep (1)](https://info.ancsleep.com/blog/topic/artificial-intelligence-and-sleep)
- [autism and sleep (1)](https://info.ancsleep.com/blog/topic/autism-and-sleep)
- [back pain (1)](https://info.ancsleep.com/blog/topic/back-pain)
- [back pain and sleep (1)](https://info.ancsleep.com/blog/topic/back-pain-and-sleep)
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- [burnout (1)](https://info.ancsleep.com/blog/topic/burnout)
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- [cbti (1)](https://info.ancsleep.com/blog/topic/cbti)
- [cerebral palsy and sleep (1)](https://info.ancsleep.com/blog/topic/cerebral-palsy-and-sleep)
- [chronic kidney disease (1)](https://info.ancsleep.com/blog/topic/chronic-kidney-disease)
- [climate and sleep (1)](https://info.ancsleep.com/blog/topic/climate-and-sleep)
- [cluster headache and sleep (1)](https://info.ancsleep.com/blog/topic/cluster-headache-and-sleep)
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- [cosleeping (1)](https://info.ancsleep.com/blog/topic/cosleeping)
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- [daytime fatigue (1)](https://info.ancsleep.com/blog/topic/daytime-fatigue)
- [decision-making and sleep (1)](https://info.ancsleep.com/blog/topic/decision-making-and-sleep)
- [desert sleep (1)](https://info.ancsleep.com/blog/topic/desert-sleep)
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- [eczema and sleep (1)](https://info.ancsleep.com/blog/topic/eczema-and-sleep)
- [epworth sleep scale (1)](https://info.ancsleep.com/blog/topic/epworth-sleep-scale)
- [essential oils (1)](https://info.ancsleep.com/blog/topic/essential-oils)
- [estrogen and sleep (1)](https://info.ancsleep.com/blog/topic/estrogen-and-sleep)
- [excessive daytime sleepiness (1)](https://info.ancsleep.com/blog/topic/excessive-daytime-sleepiness)
- [face shape and sleep (1)](https://info.ancsleep.com/blog/topic/face-shape-and-sleep)
- [family sleep health (1)](https://info.ancsleep.com/blog/topic/family-sleep-health)
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- [fibromyalgia (1)](https://info.ancsleep.com/blog/topic/fibromyalgia)
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- [grief (1)](https://info.ancsleep.com/blog/topic/grief)
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- [heart failure (1)](https://info.ancsleep.com/blog/topic/heart-failure)
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- [hot flashes and sleep (1)](https://info.ancsleep.com/blog/topic/hot-flashes-and-sleep)
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- [hypoglycemia (1)](https://info.ancsleep.com/blog/topic/hypoglycemia)
- [inflammation (1)](https://info.ancsleep.com/blog/topic/inflammation)
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- [light therapy (1)](https://info.ancsleep.com/blog/topic/light-therapy)
- [liver disease (1)](https://info.ancsleep.com/blog/topic/liver-disease)
- [metabolic syndrome and sleep (1)](https://info.ancsleep.com/blog/topic/metabolic-syndrome-and-sleep)
- [microsleep (1)](https://info.ancsleep.com/blog/topic/microsleep)
- [middle age (1)](https://info.ancsleep.com/blog/topic/middle-age)
- [midnight awakenings (1)](https://info.ancsleep.com/blog/topic/midnight-awakenings)
- [migraine (1)](https://info.ancsleep.com/blog/topic/migraine)
- [morning fatigue (1)](https://info.ancsleep.com/blog/topic/morning-fatigue)
- [mouthguards and sleep (1)](https://info.ancsleep.com/blog/topic/mouthguards-and-sleep)
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- [nighttime affirmations (1)](https://info.ancsleep.com/blog/topic/nighttime-affirmations)
- [nighttime awakenings (1)](https://info.ancsleep.com/blog/topic/nighttime-awakenings)
- [nighttime hives (1)](https://info.ancsleep.com/blog/topic/nighttime-hives)
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- [ocd and sleep (1)](https://info.ancsleep.com/blog/topic/ocd-and-sleep)
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- [parent (1)](https://info.ancsleep.com/blog/topic/parent)
- [parenting (1)](https://info.ancsleep.com/blog/topic/parenting)
- [peripheral vascular disease and sleep (1)](https://info.ancsleep.com/blog/topic/peripheral-vascular-disease-and-sleep)
- [phones and sleep (1)](https://info.ancsleep.com/blog/topic/phones-and-sleep)
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- [psych (1)](https://info.ancsleep.com/blog/topic/psych)
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- [recovery and sleep (1)](https://info.ancsleep.com/blog/topic/recovery-and-sleep)
- [remote workers (1)](https://info.ancsleep.com/blog/topic/remote-workers)
- [reproductivity and sleep (1)](https://info.ancsleep.com/blog/topic/reproductivity-and-sleep)
- [retirement and sleep (1)](https://info.ancsleep.com/blog/topic/retirement-and-sleep)
- [revenge bedtime procrastination (1)](https://info.ancsleep.com/blog/topic/revenge-bedtime-procrastination)
- [school and sleep (1)](https://info.ancsleep.com/blog/topic/school-and-sleep)
- [sciatica and sleep (1)](https://info.ancsleep.com/blog/topic/sciatica-and-sleep)
- [sedentary lifestyle and sleep (1)](https://info.ancsleep.com/blog/topic/sedentary-lifestyle-and-sleep)
- [sids (1)](https://info.ancsleep.com/blog/topic/sids)
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- [sleep and appetite (1)](https://info.ancsleep.com/blog/topic/sleep-and-appetite)
- [sleep and empathy (1)](https://info.ancsleep.com/blog/topic/sleep-and-empathy)
- [sleep and executive functioning (1)](https://info.ancsleep.com/blog/topic/sleep-and-executive-functioning)
- [sleep and mood (1)](https://info.ancsleep.com/blog/topic/sleep-and-mood)
- [sleep and outlook (1)](https://info.ancsleep.com/blog/topic/sleep-and-outlook)
- [sleep and self-perception (1)](https://info.ancsleep.com/blog/topic/sleep-and-self-perception)
- [sleep and stroke (1)](https://info.ancsleep.com/blog/topic/sleep-and-stroke)
- [sleep and temperature (1)](https://info.ancsleep.com/blog/topic/sleep-and-temperature)
- [sleep and trauma (1)](https://info.ancsleep.com/blog/topic/sleep-and-trauma)
- [sleep and work (1)](https://info.ancsleep.com/blog/topic/sleep-and-work)
- [sleep doctors (1)](https://info.ancsleep.com/blog/topic/sleep-doctors)
- [sleep drive (1)](https://info.ancsleep.com/blog/topic/sleep-drive)
- [sleep inertia (1)](https://info.ancsleep.com/blog/topic/sleep-inertia)
- [sleep influencers (1)](https://info.ancsleep.com/blog/topic/sleep-influencers)
- [sleep score (1)](https://info.ancsleep.com/blog/topic/sleep-score)
- [sleepwear (1)](https://info.ancsleep.com/blog/topic/sleepwear)
- [snacks (1)](https://info.ancsleep.com/blog/topic/snacks)
- [snooze (1)](https://info.ancsleep.com/blog/topic/snooze)
- [social media and sleep (1)](https://info.ancsleep.com/blog/topic/social-media-and-sleep)
- [somniphobia (1)](https://info.ancsleep.com/blog/topic/somniphobia)
- [stimulants and sleep (1)](https://info.ancsleep.com/blog/topic/stimulants-and-sleep)
- [substance abuse and sleep (1)](https://info.ancsleep.com/blog/topic/substance-abuse-and-sleep)
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- [teeth grinding at night (1)](https://info.ancsleep.com/blog/topic/teeth-grinding-at-night)
- [tension headache and sleep (1)](https://info.ancsleep.com/blog/topic/tension-headache-and-sleep)
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[see all](https://info.ancsleep.com/blog/why-do-i-snore-causes-of-snoring-and-ways-to-fix-it#)

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