How to identify your Snoring type ?

If you or someone you know snores, you’re far from alone. Snoring affects roughly 40% of men and 24% of women, yet not all snoring is the same. Understanding what type of snorer you are is the first step to finding a long-term solution.

This guide will walk you through a simple self-assessment to help pinpoint your snoring type. Whether it stems from your nose, mouth, tongue, or throat, understanding the cause can open the door to meaningful solutions. Let’s uncover what’s keeping you (and possibly your partner!) from a restful night’s sleep.

Why Does Understanding Snoring Types Matter?

Snoring can be harmless, but often it’s a symptom of underlying issues such as sleep apnea, chronic congestion, or muscle relaxation. Identifying the type of snoring is key to addressing its root causes, improving your sleep quality, and even benefitting your overall health.

The four main types of snoring are:

• Nasal Snoring
• Mouth Snoring
• Tongue-Based Snoring
• Throat Snoring

Each type has unique triggers and requires tailored solutions. Here’s how to identify which type of snorer you are.

Step 1: Tune Into Your Snoring Triggers

Before jumping into the self-assessment, it’s worth noting when and why you snore. Consider these common contributing factors:

• Sleeping position – Do you snore more when lying on your back?
• Lifestyle habits – Alcohol consumption, smoking, or being overweight can exacerbate snoring.
• Illnesses – Seasonal allergies or colds often worsen nasal snoring.

Start with these observations and keep them in mind as you work through the next steps.

Step 2: Identify Your Snoring Type 

1. Nasal Snoring

What it is: 

Nasal snoring happens when your nasal passages are blocked, forcing you to breathe through your mouth instead. Blockages could come from allergies, a deviated septum, or congestion.

How to test for it: 

• Close your mouth and try breathing deeply through your nose. 
• Does one or both nostrils feel blocked or restricted? If yes, your snoring may be nasal-related. 
• Try gently pressing the side of each nostril to see if airflow improves.

Solutions for nasal snoring: 

• Use a saline nasal spray or neti pot to clear congestion.
• Try adhesive nasal strips to open up your nasal passages during sleep.
• Consult a doctor if you suspect structural issues such as a deviated septum.

2. Mouth Snoring

What it is: 

Mouth snoring occurs when you breathe through your mouth while sleeping. This often happens if your nasal passages are blocked or if you naturally sleep with your mouth open.

How to test for it: 

• Lie down flat, relax, and allow your mouth to open. 
• Ask someone (or record yourself) to listen. If snoring starts the moment your mouth opens, this could be your type.

Solutions for mouth snoring: 

• Invest in a chin strap to keep your mouth closed during sleep.
• Use an anti-snoring pillow to encourage nasal breathing.
• Exercise caution with mouth breathing—it often points to nasal breathing issues that need addressing.

3. Tongue-Based Snoring 

What it is: 

Tongue-based snoring is caused when the tongue relaxes too much during sleep, falling back into the throat and obstructing airflow. This is more common in people who sleep on their backs or who have larger tongues relative to their oral cavity.

How to test for it: 

• Stick out your tongue and gently bite down so you hold it in place. 
• Now try snoring. If the snoring is reduced or disappears, it could mean your tongue is playing a significant role.

Solutions for tongue-based snoring: 

• Sleep on your side to prevent your tongue from falling back.
• Strengthen tongue and throat muscles with exercises like tongue stretches or singing. 
• Consider using a mandibular advancement device (MAD), which holds your tongue and jaw in a forward position while you sleep.

4. Throat (Obstructive) Snoring 

What it is: 

Throat snoring often results from relaxed throat muscles or tissues vibrating as you breathe. This type is more likely to be associated with loud, chronic snoring and may indicate obstructive sleep apnea (OSA), a serious health condition.

How to test for it: 

• Ask someone if your snoring is loud and accompanied by gasping or choking sounds. 
• Note if you feel excessively tired despite an apparent full night’s sleep; sleep apnea often causes disturbed sleep.

Solutions for throat snoring: 

• Seek an evaluation for sleep apnea—this type of snoring requires medical attention.
• Use a continuous positive airway pressure (CPAP) machine, if prescribed.
• Reduce alcohol consumption before bedtime, as it relaxes throat muscles.

Step 3: Combine Observations for an Accurate Diagnosis

It’s worth mentioning that some people experience mixed snoring, where multiple factors contribute to the issue. For instance, you might have tongue-based snoring that worsens when nasal congestion strikes. Take note of your triggers and symptoms to spot any overlaps. Somnishop’s online assessment tool can help you track these patterns and recommend suitable solutions like their adjustable mandibular advancement devices for combination snoring issues.

If you’re unsure after completing the self-assessment, consulting an ENT specialist or sleep therapist can provide greater clarity and guidance. They might also recommend trying proven anti-snoring solutions from trusted providers like Somnishop, who offer a 30-day trial period to ensure you find the right solution for your specific snoring type.

Step 4: Lifestyle Tweaks to Reduce All Types of Snoring 

Even without a specific type identified, there are universal changes that can reduce or eliminate snoring altogether:

• Maintain a healthy weight: Excess weight, especially around the neck, can put pressure on airways.
• Sleep on your side: Sleeping on your back often worsens snoring by allowing the tongue and throat to relax too much.
• Avoid alcohol before bed: Alcohol relaxes airway muscles, making snoring more likely to occur.
• Establish sound sleep hygiene: Aim for the same bedtime each night and limit screen time before bed. 

Step 5: When to Seek Medical Help

If your snoring is accompanied by other symptoms—like daytime fatigue, morning headaches, or interrupted breathing—it’s essential to consult a doctor. These symptoms could indicate sleep apnea or other underlying health issues that require treatment.

Wake Up Rested, Not Disrupted 

Snoring might seem like a minor nuisance, but it can significantly impact your quality of life—and that of those around you. By identifying your snoring type and taking action, you can enjoy deeper, more restful sleep. Whether it’s clearing nasal congestion, training your muscles, or seeking medical solutions, every step counts towards quieter, better nights.

Want professional advice to tackle snoring? Reach out to a sleep expert today and take charge of your sleep health.