Why do we snore? The science explained.

Why Do We Snore

The science explained

Snoring happens when air cannot move freely through the upper airway during sleep. When the space becomes narrow, airflow turns turbulent. That turbulence makes the soft tissues of the throat vibrate, which creates the familiar snoring sound.

It is not just noise. It is a sign that something in the airway is relaxing, collapsing, or being obstructed.

Here is what is actually going on inside the body.

Muscle relaxation during sleep

When we fall asleep, many of the muscles in the upper airway naturally relax.

This includes the tongue
soft palate
side walls of the throat
muscles under the chin that help keep the airway open

In most people, they relax just enough to stay comfortable. In some people, they relax too much and the airway narrows. The tighter the space, the louder the vibration.

The genioglossus muscle is the real star of the show here. It is the main muscle that keeps the tongue forward and the airway open. When it relaxes too much at night, the tongue slides back and the sound begins.

The tongue falls back

This is one of the biggest causes of snoring. When the tongue relaxes, it moves backwards toward the throat. Even a few millimetres of movement can shrink the airway and create turbulence.

This is why many snorers notice
louder snoring when sleeping on their back
snoring that stops the moment they roll over
a heavy tongue feeling when they wake up

Tongue based snoring is incredibly common. It is one of the areas where electrical stimulation research has shown major promise, because the genioglossus responds directly to stimulation.

Throat vibration

The soft palate and walls of the throat are flexible. When air pushes through a narrowed airway, these structures vibrate like a flag in the wind. The vibration is the sound we hear.

The narrower the airway
the stronger the vibration
the louder the snoring
the more likely snoring will disturb a partner

This is why snoring often gets worse with alcohol, tiredness, or certain medications. They increase muscle relaxation even more.

Nasal blockage

Sometimes the problem is farther up the airway.

When the nose is blocked due to allergies
deviated septum
cold or sinus congestion

the body switches to mouth breathing. Mouth breathing increases turbulence, dries out the throat, and leads to heavier snoring.

Position matters

Sleeping on the back makes gravity pull the tongue and jaw backward. Even people who rarely snore can snore loudly when lying flat on their back.

Side sleeping usually helps because gravity is no longer dragging everything toward the airway.

Weight and airway structure

Extra soft tissue around the neck or throat can narrow the airway space. Even small changes in weight can affect snoring. That said, slim people snore too.

Sometimes it is simply anatomy
a naturally narrow airway
a long soft palate
reduced muscle tone

Everyone’s airway behaves differently at night.

When snoring becomes more serious

Snoring itself is not harmful, but it can be a warning sign. If the airway narrows enough to briefly close, even for a moment, airflow stops. This is called an apnoea.