Snoring is the common sound of noisy breathing during sleep, but the source of the sound can be confusing. Identifying whether the primary restriction is in the nasal passages or the mouth and throat is the first step toward finding an effective solution. This distinction is important because treatments that work for nasal-related snoring are generally ineffective for throat-related snoring.
The Underlying Mechanism of Snoring Sound
The characteristic sound of snoring begins when the muscles in the throat and tongue relax during deeper stages of sleep. This muscular relaxation causes the airway to narrow, increasing the velocity of the air passing through the restricted space. This faster-moving air creates turbulence, causing the surrounding soft tissues to vibrate.
The soft palate and the uvula are the most frequent sources of this vibration. The resulting sound is often a low-frequency rumble, which can be loud and persistent. Regardless of whether the initial airflow restriction is in the nose or the mouth, the noise itself is always produced by vibrating soft tissue in the pharyngeal airway.
Nasal Snoring Causes and Identification
Nasal snoring occurs when obstruction within the nasal passages forces a person to breathe through their mouth while asleep. This shift to oral breathing causes the throat tissues to vibrate, leading to the snore. A common cause is temporary congestion from a cold, seasonal allergies, or a sinus infection, which prevents smooth airflow through the nose.
Structural issues can also be a cause, such as a deviated septum or the presence of nasal polyps. These conditions chronically narrow the passageway, making nasal breathing difficult. Another indicator of nasal obstruction is the collapse of the nostrils when trying to inhale forcefully.
A simple self-test involves closing one nostril and attempting to breathe through the other with the mouth closed. If breathing is significantly difficult, a nasal issue is likely forcing mouth-breathing and subsequent snoring. The sound of nasal snoring is often described as a softer, more muffled or “stuffy” noise compared to the deep sounds of throat snoring.
Oral Snoring Causes and Identification
Oral snoring is related to the relaxation of the muscles in the mouth and throat, with the obstruction occurring at or below the soft palate. This type of snoring is frequently caused by the tongue and lower jaw falling backward toward the throat, which is worsened by sleeping on one’s back. The relaxed tongue obstructs the pharynx, leading to the vibration of the soft palate and uvula.
Certain lifestyle factors exacerbate oral snoring by increasing muscle relaxation. Consuming alcohol or taking sedatives before bedtime can reduce muscle tone in the throat, increasing the likelihood and volume of the snore. Anatomical factors like a low, thick soft palate or enlarged tonsils also contribute to this obstruction by narrowing the airway space.
This type of snorer typically sleeps with their mouth open, indicating that the airway is primarily maintained through oral breathing. The sound tends to be louder, rougher, and more sustained than nasal snoring because the restriction is lower down the airway, closer to the source of the vibration.
Tailored Approaches to Reducing Snoring
Effective reduction of snoring must be matched to its source, whether nasal or oral, to address the correct cause of the airflow disturbance.
Nasal Snoring Solutions
For nasal-based snoring, solutions focus on opening the constricted nasal passages to encourage closed-mouth breathing. External nasal strips, which lift and widen the nostrils, can provide immediate relief by mechanically holding the passages open. For temporary congestion caused by allergies or colds, using saline rinses, decongestants, or a humidifier can clear the mucus that blocks airflow. When a structural issue like a deviated septum is the cause, consultation with a specialist may be necessary to discuss potential medical or surgical options.
Oral Snoring Solutions
Oral-based snoring often responds well to positional therapy, which involves sleeping on one’s side instead of the back. This prevents the tongue and jaw from collapsing into the airway. Anti-snoring mouthguards, known as mandibular advancement devices, can be custom-fitted to hold the lower jaw slightly forward, stabilizing the tongue and keeping the upper airway open. Lifestyle adjustments, such as maintaining a healthy weight and avoiding alcohol or sedatives before sleep, also reduce the muscle relaxation that contributes to this type of snoring. Persistent, loud snoring, regardless of its source, may be a sign of Obstructive Sleep Apnea and warrants a professional evaluation by a sleep medicine physician.