If you’ve ever been nudged awake by an annoyed partner or startled yourself mid-snore, you’re definitely not alone.
Millions of people struggle with snoring, but here’s the thing: your daily habits might be turning that quiet slumber into a full-blown symphony.
Many people are unwittingly sabotaging their airway health before they even change into their pyjamas, according to Aaron M. Fuhrman, a sleep expert and CEO of the modern sleep therapy brand Sleeplay.
He says these surprising culprits could be worsening your snoring:
1. The late-night protein load
That post-gym steak or late-night chicken breast might feel like a healthy choice, but high-protein meals right before bed are a major snore trigger.
Why it happens: Protein takes a lot of energy to digest. While your body is working overtime to break it down, your digestive process can trigger inflammation and excess relaxation in your throat muscles.
“A heavy protein meal close to bedtime forces your digestive system into overdrive, which can lead to your airway muscles narrowing and making snoring significantly louder,” says Fuhrman.
The fix: Aim to finish heavy protein meals at least four hours before bed.
2. The “relaxing” nightcap
A glass of wine might help you fall asleep, but it’s actually a nightmare for your breathing patterns.
Why it happens: Alcohol is a potent muscle relaxant. It causes the muscles in the back of your throat to collapse more than usual. When these muscles go “floppy,” they vibrate against each other as you breathe, creating that classic snoring sound.
Fuhrman notes that even one or two drinks can turn a quiet sleeper into a loud snorer by disrupting the natural tension that keeps your airway open.
The fix: Swap the nightcap for water or herbal tea to keep throat tissues from drying out. If you do consume alcohol, try to have your last drink at least three to four hours before your head hits the pillow.
3. The sedentary slump
If you spend your day at a desk or on the couch, your lack of movement might be following you to bed.
Why it happens: Poor muscle tone throughout the body includes the muscles in your throat. When these muscles aren’t “toned” through regular activity, they are much more likely to collapse during the night.
You don’t need to become a marathon runner to see benefits. Furhman recommends moderate exercise like a 30-minute walk, some light strength training, or yoga for peaceful, snore-free sleep.
“When these muscles are toned, they’re better able to stay open during sleep, which reduces snoring dramatically,” Fuhrman explains.
The fix: Move more: Even light stretching can help maintain the muscle tone needed for clear breathing.
Consider these as well:
A bone-dry room
If you have the heater or air conditioner running all night, the air in your bedroom likely has zero humidity.
Dry air dries out the membranes in your nose and throat. This creates congestion and irritation, which narrows your breathing passages. The smaller the space for air to travel through, the faster it has to move, leading to louder, more intense vibrations.
The fix: Use a humidifier or even just place a bowl of water near your heater to add moisture back into the air.
Expired pillows
Believe it or not, your favourite pillow could be the problem, not because of its shape, but because of what’s inside it.
Pillows are magnets for dust mites and allergens. Even if you don’t think you have allergies, breathing in these microscopic irritants all night causes your nasal passages to swell (a condition called “allergic rhinitis”). This inflammation restricts airflow and triggers snoring.
The fix: Replace your pillows every 6 to 12 months and wash your pillowcases in hot water once a week.
