r/snoring

Please I need some advice from anyone is using or did use a chin strap. I can't use full mask and for now I am using resmed p10 and I am very happy with it but I can't keep my mouth closed all night long. I bought biron Philips Respironics Premium Chinstrap. But this mask isn't what is supposed to do. So please I would appreciate some guidance.

As I am typing this, I have been woken up for the 5th time this night and all I want is uninterrupted sleep! My husband does not snore loudly but the ear plugs I currently have just don't cut it. I can even hear him breathe through them. Does anyone have any good recommendations? I don't like hard ones as I am a side sleeper.

As always complained by my wife about being affected by my snoring at night. I recently went down a bit of a rabit hole after asking myself a simple question: can the air we breath at night actually make snoring worse?

Most of us (me and my wife included before this) usually think snoring is about things like anatomy, weight, allergies, or just “that’s how someone’s airway is built.” But there’s actually a growing body of research suggesting something a lot more overlooked: the air inside the bedroom itself.

One study I came across looked at this in a pretty detailed way. It followed about 260 school aged kids in Boston and measured indoor air pollution, specifically fine particels called PM2.5.

What stood out:

When indoor PM2.5 levels were higher (around 15.6 µg/m³ or more), the odds of sleep disordered breathing were about 3.5 times higher, even after adjusting for things like age, weight, socioeconomic factors, and secondhand smoke.

And here’s the part I found even more interesting: when they looked specifically at nighttime exposure, the association was still strong—about 3.3 times higher odds.

So it wasn’t just “living in a polluted city” in general. It pointed more toward what’s happening while you’re actually sleeping in that room.

Now, to be clear—this doesn’t prove pollution causes snoring. It’s observational data, so it can’t fully rule out other factors. But the consistency across different analyses made me pause a bit.

There are also studies from other places showing similar patterns. For example, a school-based study in Australia found links between snoring and things like gas heating and traffic exposure around the home. Other reviews have also suggested that pollutants like fine particles and nitrogen dioxde may contribute to breathing issues during sleep.

The proposed mechanism actually makes sense biologically:

• tiny particles irritate the nose and airway
• that leads to inflammation and swelling
• nasal breathing gets worse
• and a narrower, more inflamed airway is more likely to collapse during sleep

So instead of being just a “structural” issue, it can become partly an enviroment + inflammation problem.

What I took away from all this is not “buy an air purifier and snoring is solved.” It’s more nuanced than that.

Snoring can still come from a lot of causes, and if it’s frequent or loud—or if there are signs like pauses in breathing, gasping, poor sleep quality, or daytime fatigue—it’s still something worth discussing with a doctor or slepp specialist.

I’m genuinely geniunely curios if anyone here has noticed patterns like this in reall life.

Like:

• snoring worse during wildfire smoke?
• worse in winter when heating is on more?
• better when air quailty improves?

Would love to hear real-world experiences, because the research is intresting—but livd experience is often where things become clerarer.

Below are the papers I read about if you are also interested:
Wang, J., Gueye-Ndiaye, S., Castro-Diehl, C., Bhaskar, S., Li, L., Tully, M., Rueschman, M., Owens, J., Gold, D. R., Chen, J., Phipatanakul, W., Adamkiewicz, G., & Redline, S. (2025). Associations between indoor fine particulate matter (PM2.5) and sleep-disordered breathing in an urban sample of school-aged children. Sleep Health, 11(4), 408–414. doi:10.1016/j.sleh.2024.06.004.

Zhang, G., Spickett, J., Rumchev, K., Lee, A. H., & Stick, S. (2004). Snoring in primary school children and domestic environment: a Perth school based study. Respiratory Research, 5(1), 19. doi:10.1186/1465-9921-5-19.

Tenero, L., Piacentini, G., Nosetti, L., Gasperi, E., Piazza, M., & Zaffanello, M. (2017). Indoor/outdoor not-voluptuary-habit pollution and sleep-disordered breathing in children: a systematic review. Translational Pediatrics, 6(2), 104–110. doi:10.21037/tp.2017.03.04.

newlywed wife here of 3 months! my husband (27M) snores very loudly which doesn’t mix with a wife who is a light sleeper.

he can’t sleep on his side due to restricted airflow, breathing strips don’t help the snoring, and the ~45db blocking earplugs i got on amazon worked for 2 weeks but now fall out frequently/hurt my ears. tried white noise fan too and that did nothing.

i try starting out with him but i’m awake again literally 30 minutes later. we both have demanding jobs so i just have resorted to our guest bedroom. neither of us like it but i don’t know what else to do.

he only drinks on the weekends, but the snoring loudness is usually the same. he works out 5 days a week. we eat healthy.

please suggest ANYTHING no matter how crazy. not looking to rack up medical bills, but i’ll look into anything, including anything homeopathic.

thank you!
- a desperate newlywed wife

Just moved in for my final semester and had a completely new experience. I woke up at 2AM to hear my dorm neighbor absolutely sawing logs through the walls, and now I can’t get back to sleep. Bro even broke through my white noise machine.

Any tips on how to deal with this without making enemies? I can’t fall asleep wearing headphones and I’m afraid I’ll sleep through my alarm if I fall asleep with the tv playing. I’ll also get fined if I do any minor or major DIY stuff like spraying insulation foam.

Hello,

I(male) know my partner(female) for 1.5 years now. The first year or so she never snored and never made a noise. When i woke up in that first year i needed to listen very carefully of she was still breathing. She always was breathing lucklily.(her mother said the same thing when she was youngh they needed to listen very carefully aswell)

About 6 months ago all of a sudden she started snoring, it changes to snoring, what looks like tongue clicking and also blowing really hard trough the mouth, it looks like she sleeps with het mouth open, she said she has always done that, i dont think she did but I only know her for 1.5 years.

But my nights are almost ruined every night, if i dont sleep before her i move to the couch to get some rest, if i do sleep before her i normally wake up and 4 A.M. and then i get frustrated about the sounds and move to the couch to get some sleep.

I pushed her to go the the doctor but she doesnt want to go. Says because it is probably because she gained weight.

Do you guys have any advice for me? I am thinking about buying earbuds especially designed for when you partner snores. I notice myself getting really really frustrated when I hear her making all those sounds.

I’ll provide the specifics at the end.
I’m 33m and I’ve had issues with chronic throat clearing since early teens. Feel like a lump of phlegm at the back of my throat that won’t move. Sometimes I’m able to cough up phlegm but most of the time it’s too deep to cough up, so I have fits of having to keep clearing my throat constantly, not just because of the annoying sensation but also because the phlegm would often drip onto my vocal cords after a while and make me choke the next time I spoke.
I’ve gone to several ENTs starting around 2008 age around 14 and none of them have helped at all. They’ve said it’s acid reflux, but I never had any improvement with antacids. They said it was an auditory tic and sent me to a speech therapist. They said it was stress and I got meds for that too. None of it worked and I’ve basically concluded that it’s either all in my head and I’m nuts, or it’s abnormality of my throat itself, like excess tissue or even polyps or pockets of skin that get stuck with mucus, 🤷‍♂️. But no one has been able to see it.
Well last year I was finally diagnosed with severe obstructive sleep apnea, and am currently using a CPAP machine. I knew I had it for a while, because friends and family have told me that I snore louder than they’ve ever heard or thought possible, and sometimes stop breathing for long periods and gasp for air. And I even remember waking up several times gasping, with the sensation that I was about to suffocate. Scary stuff. Well the sleep centers are so small and backed up that you have to wait 6-8 months just to schedule to first visit. As is common with my ADHD, I of course missed the appointment and had to wait another 6 months. But at that time I had a new job with insurance that didn’t cover any local sleep specialists, so things were put on hold for a while. Eventually I get Medicaid and was able to schedule again, I got a sleep study, results were 67 breathing events per hour which is very high. My throat collapses while sleeping and causes ridiculous snoring and periods where my throat is closed completely.
I hate the CPAP, but the specialist told me it would help and to give it a chance. But I toss and turn in my sleep, and I like to cuddle with my dog, and so none of the masks I tried were comfortable at all. I finally found a nasal mask that is acceptable, but still very inconvenient and awkward. Plus, I still snore and my breathing events are still usually above 10.
Its dawned on me that my 20 year chronic throat clearing is related to my Sleep Apnea. But I’ve had the CPAP for 8 months and my throat clearing hasn’t improved. I have another appointment with specialist in a month or 2, but at our last appointment she said that a dental device would be the next try, then possibly the inspire device. Well I’ve been doing some research about the correlation between obstructive sleep apnea and chronic throat clearing, and I kind of doubt either will work. My opinion is that my throat has an abnormality that have been making me miserable for the last 20 years, and has also caused sleep apnea as well. I’ve read that the throat closing up can cause a vacuum effect that can suck stomach acid into the throat and irritate it, which is why I wake up with a throat full of thick phlegm that I spend all day clearing.
I think surgery will be the best option to try to end all of it. I’m wondering if any ENT experts here have heard of this or have any advice as to how to convince the sleep specialist to consider this, and try to get me approved for a surgery? Anyone else here had these two symptoms severely? Thank you for any help. Thank you.
Details: I have Obstructive Sleep Apnea, HBP, and several psychological disorders (not Tourette’s or tic disorder) I had a stutter when I was around 6 or 7 but I grew out of it with speech therapy for a year or two. Meds for HBP, a stimulant ADHD med, an NDRI, an SSRI, a mood stabilizer, an antihistamine for anxiety and sleep, and Multivitamin. Cannabis and Alcohol used regularly, but throat problems started in early teens when I was on Adderall for ADHD, but years before any other meds or recreational substance use.

I have a snoring side sleeping person in my house, looking at pillows it seems like there are J shaped side body pillows, wedge pillows and for side sleeper pillows. I wish I could frivolously buy all three but alas cannot. Which one would a side snoring adult benefit best from? Do people put there normal pillow on top of the wedge pillow? thanks

I(28M) snore very loudly at night and keep my partner(27F) up almost all night. Even if I go out to the couch to sleep I still keep her up. I currently do not have health insurance as the dealership I work at switched ownership earlier this year and their benefits package is too expensive.

For context: My partner and I aren't technically together at the moment, we split up last year but it only lasted about 7-8 months before we started hanging out again, so we each have our own places again. Well, we had a pretty bad rain storm a week ago and her apartment flooded. She has been staying with me which is nice because I obviously enjoy spending time with her as well as getting to sleep in the same bed. However, I snore VERY loudly, and get a sleep apnea notification monthly from my Apple Watch. I had a sleep study scheduled last winter but by the time it came around I had already missed a lot of work for let's just say "mental health" related issues, so I didn't show up for it.

My partner has told me many times that she has witnessed me stop breathing during my sleep followed by a very dramatic and loud gasp for air after about 8-12 seconds of not breathing. My septum is also deviated pretty badly to the point my right nostril hardly opens. I've tried nose strips and mouth tape, nose strips don't seem to do anything for me, and I salivate pretty heavily I'd say almost all the time and have facial hair so the tape is always stuck to my pillowcase when I wake up. I've seen people say that losing weight can help, but the thing is that I swam competitively for 13 years at a decently high level when I was a younger and was in insanely good shape and I'm pretty sure I still snored. I'm not exactly sure how loudly I did it but my 3 step siblings and parents never complained about it keeping them up.

I was 6'0 165lbs back then, and am currently 6'0 about 200-210lbs. Could this really be making this drastic of a difference? This morning my partner woke me up at around 1am complaining about my snoring so I instantly went out to the couch without any push back. I genuinely have no issues with going to the couch if it helps her sleep. About two hours later she came out to the living room screaming at me telling me that this will never work as long as I snore because she can't sleep. She says incredibly hurtful things to me when she gets like this, and I understand where she is coming from so I try not to hold it against her.

If anyone could please offer any advice for someone without health insurance that couldn't afford the copay regardless, it would be much appreciated. I just want my partner to be able to sleep, preferably next to me, comfortably and without the worry of being woken up by my snoring.

My boyfriend snores very loud, it’s heroic level snoring and I can hear him 2 rooms over. I currently use loop ear plugs and wear a blackout eye mask that has speakers over ears to play fan noise. It doesn’t always solve the problem to not hear him. Sometimes I can quite literally feel the bass of his snores in the bed lol curious if anyone has found ear plugs that drown out snoring completely? I’m tired of moving to the couch sometimes middle of the night or having him move. I want to sleep next to him! He is making an appointment for sleep study, just need something for the time being!

What do you guys do when traveling and sharing a room with other people? Any products or hacks that actually help reduce snoring for a few nights? I don't want to keep everyone else awake lol.

I feel like it would be easier to give a partner an ultimatum but in this case the culprit is my roommate next door. We have thin walls so I wear earplugs and use white noise, but I can still hear it.

I'm really want her to try a wedge pillow but every time I bring it up (nicely) she just apologises and pretends to be interested in changing but then does nothing about it. She's sleeping peacefully so I guess there's not really any incentive for her to change, I'm just her roommate after all.

So any ideas on what i can say or do here? Is it weird if I just buy the damn pillow for her or is that overstepping? I don't want to move out but it seems I might have to if I want to sleep more than 3 hours a night :(

​

I’m 17M and I have a 19M older brother. Because of the holidays, he came back home, and we’re sharing the same room.

Ever since he arrived, he’s been telling me, “Bro, you snore so badly.” I kept telling him, “Are you kidding me? I’ve never snored in my life.” 😂

He’s been saying this for like 2–3 weeks, but I honestly didn’t believe him because I’ve never heard myself snore.

Then today he showed me a video he recorded while I was sleeping…

And yeah… he was right. 💀

Apparently I snore WAY louder than I thought.

Has anyone else experienced this? Is there anything I can do to reduce or stop snoring? Any advice would be appreciated.