Snoring vs sleep apnea: how to know the difference

sleep

Oct 8

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Is it snoring or is it sleep apnea? Learn how to tell the difference, 19 ways to protect your (and your partner's) sleep, and when to know it's time to see a doctor.

How many times have you woken up in the middle of the night to the all-too-familiar rumble of snoring? You know the rhythms, the pauses, and the way it temporarily stops if you gently roll your bed partner onto their side. Sometimes, if you’re lucky, it’s just background noise you can ignore. Other times, it’s so loud that you start to wonder whether it’s just snoring or something more concerning.

Snoring by itself is extremely common and often harmless. But when it comes with pauses in breathing, gasping for air, or exhaustion the following day, the snoring may be a sign of something more serious, like a condition called obstructive sleep apnea (OSA). The real question is this: How do you know if you or your partner suffers from this sleep condition, or if it’s simply a case of snoring that’s at play?

Let’s break down the difference between snoring and sleep apnea, the warning signs that suggest OSA, and a handful of practical strategies to make sleep easier for both you and your partner.

Snoring vs sleep apnea: how to tell the difference

Snoring and sleep apnea share similar characteristics, but they aren’t the same thing. Snoring is the sound of air vibrating against relaxed tissues in your nose and throat. It can be loud, soft, happen only on occasion, or occur nightly. For most people, it’s a noisy but ultimately harmless part of sleep.

On the other hand, sleep apnea is a medical condition. With obstructive sleep apnea, the airway narrows or collapses during sleep and causes repeated pauses in breathing that last several seconds at a time. During this process, the body briefly wakes up to restart breathing, often without the sleeper realizing it.

These interruptions can happen multiple times a night, leaving the sleeper feeling drained the next day. Here’s where it gets tricky — not everyone who snores has sleep apnea, and not everyone with sleep apnea snores. The difference comes down to whether breathing is disrupted.

What are some common causes of snoring?

For many people, snoring comes and goes depending on the season, lifestyle choices, and how tired they are. In general, occasional or mild snoring without other symptoms is not a cause for concern. Here are six of the most common reasons a person might snore:

Nasal congestion from colds, allergies, or sinus issues
Sleeping on your back, which makes your tongue and soft palate fall backward
Alcohol use, especially close to bedtime
Weight gain, which can narrow your airway
Anatomical traits, like a longer soft palate, larger tonsils, or a deviated septum
Sleep deprivation, which makes your throat muscles relax more deeply

5 warning signs that your snoring might be obstructive sleep apnea (OSA)

Obstructive sleep apnea (OSA) is the most common sleep-related breathing disorder, and snoring is often one of its first signs. Whether snoring shows up alongside other symptoms is usually the telltale sign of OSA. Here are five red flags to pay attention to:

1. Pauses in breathing during sleep: If your partner notices that you stop breathing for short periods of time, or if you wake up and can’t catch your breath, this is a classic sign of sleep apnea.

2. Gasping, choking, or snorting awake: These abrupt awakenings happen because the body is trying to reopen the airway after a blockage. They may last only a second or two, but they can happen many times throughout the night.

3. Morning headaches or dry mouth: If you wake up with a pounding headache or dry throat, this is often a sign of mouth breathing during the night. Mouth breathing likely indicates low oxygen.

4. Daytime sleepiness: Feeling drowsy, sluggish, or in need of constant caffeine, despite getting enough hours in bed, often points to sleep being interrupted by apneas (or moments of not breathing) you may not remember.

5. Difficulty concentrating, irritability, or low energy: Poor-quality sleep makes you tired, but it also affects your mood, focus, and patience.

How to deal with snoring: 19 simple tips to help both you and your partner sleep better

Now that you understand the main differences between snoring and sleep apnea, it’s worth looking at what you can do if snoring is the main issue. While snoring isn’t usually dangerous on its own, it can still disrupt your sleep — and your partner’s. The good news is that there are simple strategies you can try at home to reduce snoring and improve rest.

1. Sleep on your side

Lying on your back makes the tongue and soft palate fall backward, which can narrow your airway and increase vibration. But side sleeping usually keeps your airway more open. If you struggle to stay on your side, consider hugging a body pillow or propping a pillow behind your back.

2. Elevate your head

Raise your head slightly. This can help reduce snoring by preventing airway collapse. Typically, a wedge pillow works best since it lifts your upper body evenly. Another option that works is adjusting the head of your bed 4–6 inches.

3. Skip alcohol within 3–4 hours of bedtime

Alcohol relaxes your throat muscles, which makes snoring more likely (and often louder). So, if you like a nightcap, consider shifting it earlier or replacing it with a mocktail.

4. Clear your nose before bed

Congestion makes it harder for air to move freely. To open your nasal passages, use a saline rinse or take a warm shower. You can also use an over-the-counter spray, but limit it to a few days to avoid rebound stuffiness.

5. Use nasal strips or dilators

External strips or internal dilators physically open the nostrils, which can reduce or quiet snoring for people with nasal narrowing. These are inexpensive and typically effective when congestion is your main culprit.

6. Mask the sound for your partner

If you share a bed, sometimes managing the noise is just as important as reducing the snoring itself. To soften the sound enough for your partner to sleep, consider using a fan or white noise machine.

7. Keep a steady sleep schedule

When you’re overtired, your muscles relax more deeply during sleep, which increases the likelihood of snoring. But if you go to bed and wake up around the same time each day, it can help keep your sleep and airway tone more stable.

8. Move your body most days

Exercise supports healthy sleep and helps maintain muscle tone in the airway. Regular walks, stretching, and light activity can all reduce your risk of disruptive snoring.

💙 Get your blood pumping by joining Mel Mah in this guided exercise, Your Body, Your Home.

9. Aim for gradual weight loss (if advised)

Extra tissue around the neck or throat can narrow your airway, which means that a weight loss of 5–10% can make a noticeable difference in your sleep. However, the key is to make slow and sustainable changes, rather than relying on crash diets.

10. Cut back on smoking or vaping

Smoke irritates and inflames your airway tissues, which can worsen snoring. Reducing or quitting can significantly improve your nighttime breathing, as well as provide many other health benefits.

11. Manage allergies consistently: Allergies cause nasal swelling and congestion, which make snoring more likely. To reduce these triggers, consider washing your bedding weekly in hot water, using dust mite-proof covers, and adding a HEPA filter to your bedroom.

12. Tame dry air

If your bedroom is very dry, your nasal passages can become irritated. This may worsen your snoring. A cool-mist humidifier can keep airways more comfortable, especially in winter. But remember to clean it regularly to avoid mold or bacterial buildup.

13. Choose the right pillow height

A pillow that’s too flat can allow your airway to narrow, while one that’s too high can push your chin toward your chest. To combat this, look for a pillow that promotes neutral neck alignment.

💙 Set yourself up for more quality rest by listening to Easy Tips for Better Sleep with Dr. Matthew Walker.

14. Avoid heavy meals at night

Eating a large, rich meal right before bed can worsen acid reflux and irritate your airway. To give yourself the best shot at sleep, keep your late-night snacks light, like peanut butter and toast or cottage cheese with fruit.

Related read: 8 best breathing exercises for sleep

15. Try a mouthguard

Mouthguards work by gently moving the lower jaw forward, which keeps your airway open at night. Over-the-counter versions are available at pharmacies, but custom guards from a dentist tend to fit better and are usually more comfortable.

16. Record your snoring patterns

Apps and audio recorders can help you track when and how often you snore. These recordings can be useful for noticing patterns and sharing with your doctor if needed.

17. Treat nasal or sinus issues

Chronic congestion may need more than a saline rinse. If this is the case for you, reach out to a doctor. They may be able to recommend a nasal steroid spray, an allergy medication, or, in some cases, an ear, nose, and throat doctor (ENT) for structural issues like a deviated septum.

18. Address nighttime reflux

If you regularly wake up with a sour taste in your mouth, cough, or sore throat, reflux may be contributing to your snoring. To help with this, consider raising the head of your bed or eating earlier in the evening.

19. Know when to see a doctor

If your snoring is frequent, loud, or paired with symptoms like gasping and pauses in breathing, talk to a healthcare provider. They can help you get set up with a sleep study, which is the most reliable way to find out if your snoring is caused by sleep apnea.

Snoring vs sleep apnea FAQs

Is all snoring a sign of sleep apnea?

It’s not. In fact, most people who snore don’t have sleep apnea. Snoring on its own, especially if it’s occasional, mild, or linked to things like a cold, usually isn’t something to worry about.

With that said, if your snoring is frequent, loud, and paired with other symptoms like pauses in breathing, choking sounds, and feeling exhausted during the day, then this might be a sign that you have sleep apnea.

Can you have sleep apnea without snoring?

You can. Some people with obstructive sleep apnea don’t snore, particularly if their airway obstruction happens deeper in the throat or if they’re mainly mouth breathers without vibration in the soft tissues. This is why snoring alone isn’t enough to diagnose OSA or rule it out.

If you experience unexplained fatigue, headaches, or other symptoms of disrupted sleep, it’s worth talking to your healthcare provider.

What are the signs of sleep apnea vs snoring?

Snoring is just a sound — it’s the vibration of tissues in the airway while you sleep. And it doesn’t necessarily interrupt your breathing. On the other hand, sleep apnea involves repeated pauses in breathing, which typically lead to sudden awakenings with gasping or choking.

People with sleep apnea often feel unrested even after a full night in bed, and can notice morning headaches, daytime sleepiness, and difficulty focusing.

What’s the most reliable way to diagnose sleep apnea?

The most reliable way is to do a sleep study. This can be done at home with portable equipment or in a sleep lab where your breathing, oxygen levels, and sleep patterns are monitored overnight.

While smartphone apps and recordings can help spot snoring, they can’t measure breathing pauses or oxygen drops. This is why if sleep apnea is suspected, only a sleep study can give a clear answer.

When should I worry about my snoring?

You should start to worry about your snoring if it becomes consistent and it’s paired with red flags like pauses in breathing, choking, and extreme daytime fatigue.

It’s also worth checking in with a doctor if snoring starts suddenly without an obvious cause, gets noticeably worse over time, or shows up in children or during pregnancy. Otherwise, if it’s mild and occasional, lifestyle tweaks may be all that’s needed.

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Calm Editorial Team