What causes snoring in men and best remedies to use

Various factors can contribute to snoring, including; the anatomy of your mouth and sinuses, allergies, colds, being overweight, age, and alcohol consumption. 

snoring in men

Snoring in men

Below are various factors that leave men more vulnerable to snoring compared to women. 

1) Biology 

Men have larger upper airways, and their larynxes hang lower, creating a large hollow space in the back of the throat, amplifying snoring. 

There is also more nasal and throat tissue. According to studies, the soft male palate, a primary generator of snoring sounds, has a larger cross-sectional area than women’s soft palate. This means that there is more tissue available to flap around and produce the snoring noise.

The male upper airway tends to collapse more, obstructing the airway. The reason for this is that the vulnerable area between the hard palate and epiglottis in men is larger, meaning that there is a more significant amount of unsupported soft tissue that will relax while you sleep.

2) Obesity

Obesity is one of the top risk factors for snoring. Fat distribution is different in men and women, and while women often gain fat on their thighs, hips, and buttocks, men gain fat around the neck and chest areas. The accumulated fat around the neck puts a lot of pressure on the airway, compressing and narrowing the throat and increasing the probability of snoring. 

3) Male hormones

Hormones are the body’s chemical messengers. They are produced in various glands and travel in the blood, communicating between different body areas and regulating the inner workings of cells.

Testosterone is the primary male sex hormone. It is responsible for maintaining and developing reproductive tissues and also plays a role in snoring.

Various studies exploring the effects of testosterone on breathing during sleep show strong links between testosterone and increased airway collapsibility and greater breathing instability.

4) Sleep apnea

This severe sleep disorder is characterized by multiple involuntary paused breathing episodes during sleep in one night. It is more common to men than women mainly because of hormones, upper airway anatomy, differences in obesity, breathing control.

5) Alcohol consumption

Men tend to drink more alcohol more often than women do. Drinking alcohol can lead to too much relaxation in your tongue and throat muscles, causing snoring.

Other factors that cause snoring in men

  • Sleep position and poor pillow choice: Sleeping on your back can provoke snoring for both men and women. Using a huge pillow or one that is too soft can also make you more prone to snoring.
  • Sleep deprivation: Lack of adequate sleep can cause your throat muscles to relax too much, which can lead to snoring.

Remedy for snoring 

Although you may not be entirely responsible for your snoring, it is still vital to find a way to minimize it. This is because, on top of being a nuisance to your loved ones, snoring can also be a sign of sleep apnea, a severe sleep disorder.

If your snoring is mild, then some simple fixes are all you need to remedy it. These can include;

Losing excess weight – Eating right, drinking lots of water, and exercising can help you shed the extra weight.

Sleeping on your side – sleeping on your back can cause the airway to collapse, which can lead to snoring. 

Practicing sleep hygiene – maintaining a regular bedtime, avoiding screens close to bedtime, keeping your bedroom dark and at a comfortable temperature are some of the ways you can maintain sleep hygiene.

 Using allergen-free pillows – bacteria and allergens tend to collect on your pillows. Running your pillows in the air fluff cycle at least once every two weeks and replacing them every six months can help keep them allergen-free.

Treating colds and allergies – congested nasals either from colds or allergies can cause snoring.

Cutting back on your alcohol consumption – taking alcohol too close to bedtime can cause your throat muscles to relax, which can trigger snoring. 

Quitting cigarette smoking – smoking irritates and inflames the upper airways, increasing the likelihood of snoring. Overnight nicotine withdrawal can cause sleep instability in smokers and raise the risk of upper airway obstruction, which causes snoring. 

Other Remedies

Another good remedy is use of anti snore devices, which are very effective at keeping airways open and preventing snoring.

If you suffer from chronic snoring accompanied by witnessed pauses in breathing, you might have sleep apnea. In this case, you ought to visit a doctor who specializes in sleep patterns to get a proper diagnosis. 

If your snoring is caused by structural defects in the airway, such as a deviated septum, you may need surgery to remedy it.


Getting proper sleep is crucial for your mental and physical wellness. It also impacts the overall quality of your life. There is nothing like snoring to put a damper on your sleep quality and that of your sleep partner. 

Anatomical differences between men and women, obesity, smoking, and alcohol consumption are just some factors that can cause snoring to be more prevalent in men. 

The good news is that there is hope, and snoring in men can be reduced or even completely cured. Try simple fixes such as eating healthy, exercising. Also, seek medical help to reclaim your good nights if you have chronic snoring.