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Why You Snore: The 5 Types of Snoring and How to Identify Yours

Snoring affects an estimated 45% of adults occasionally and 25% habitually. But snoring is not a single condition — it is a symptom with at least five distinct causes, each requiring a different approach. Treating the wrong type is why so many anti-snoring products fail.

This guide explains how snoring works, the five main types, and how to figure out which one applies to you.

How Snoring Happens

Snoring is the sound of turbulent airflow vibrating soft tissues in the upper airway. During sleep, muscles relax throughout the body — including the muscles of the tongue, soft palate, uvula, and pharynx. When these tissues become too lax, they partially obstruct the airway. As air passes through the narrowed space, it creates the characteristic vibration.

The type of snoring depends on where in the airway the obstruction occurs and why the tissue is collapsing.

Type 1: Soft Palate Snoring (Most Common)

Sound: A low, rumbling snore. Often described as the "classic" snoring sound.

Cause: Vibration of the soft palate and uvula at the back of the roof of the mouth. Associated with weak oropharyngeal muscles, excess weight, alcohol use, and ageing.

Best solution: Oropharyngeal (throat) exercises. A 2015 study published in CHEST found that a targeted exercise programme reduced snoring frequency by 36% and snoring intensity by 59% over three months. Weight loss and alcohol avoidance at night also significantly reduce this type.

Type 2: Tongue-Base Snoring

Sound: Deep, rhythmic snoring that worsens when lying on the back.

Cause: The tongue falls back against the posterior pharyngeal wall during sleep, narrowing or obstructing the airway. More common in people with a small jaw (retrognathia) or excess weight.

Best solution: Positional therapy (sleeping on your side), tongue exercises, or a mandibular advancement device (MAD) — a dental appliance that holds the lower jaw forward to prevent tongue collapse.

Type 3: Nasal Snoring

Sound: Often congested or "stuffy" sounding. May worsen during allergy season or when ill.

Cause: Nasal congestion, a deviated septum, enlarged turbinates, or nasal polyps create airway resistance, forcing mouth breathing. Mouth breathing bypasses nasal filtration and leaves the throat drier and more prone to vibration.

Best solution: Treat the nasal cause directly — antihistamines for allergies, saline nasal rinses, nasal strips, or surgical intervention for structural issues like a deviated septum. Throat exercises will have minimal effect on nasal snoring.

Type 4: Sleep Apnoea-Related Snoring

Sound: Loud snoring followed by pauses in breathing, often ending with a choking, gasping, or snorting sound.

OSA is associated with hypertension, cardiovascular disease, type 2 diabetes, and cognitive impairment. Diagnosis requires a sleep study. Treatment typically involves CPAP therapy or a mandibular advancement device for mild-moderate cases. For more detail, read our guide to sleep apnoea signs and symptoms.

Type 5: Positional Snoring

Sound: Varies; typically worse when lying on the back and absent when side sleeping.

Cause: Gravity pulls the tongue and soft tissues posteriorly when supine, partially blocking the airway.

Best solution: Positional therapy devices — a wedge pillow, body pillow, or a positional training shirt (worn at night to prevent rolling onto the back). Combined with good sleep hygiene practices, positional snoring is often the most straightforward type to address.

How to Identify Your Snoring Type

1. Record yourself: A free app like SnoreLab categorises snoring sounds and tracks patterns over time. Use it for at least a week to identify patterns.
2. Note position: If snoring only occurs on your back, it is likely tongue-base or positional.
3. Check for apnoea first: If your partner reports breathing pauses or you wake gasping, see a GP and request a sleep study before trying anything else.
4. Note nasal congestion: If snoring sounds congested and worsens with allergies or colds, nasal snoring is likely.
5. Note alcohol correlation: If snoring is markedly worse after drinking, soft palate snoring is most likely — alcohol relaxes oropharyngeal muscles significantly.

⚕️ Disclaimer: This article is for informational and educational purposes only. It does not constitute medical advice. If you suspect you may have obstructive sleep apnoea, please consult a qualified healthcare professional and request a sleep study. Do not attempt to self-treat a suspected sleep disorder.