Snoring is often seen as a male-dominated issue, but snoring in females is more common than many people realise. In fact, it can be just as loud, persistent, and disruptive as it is in men. Whether you’re a light snorer or someone who snores loudly enough to disturb your bed partner, understanding what causes snoring in females is the first step towards finding a solution.
This blog explores the unique factors behind snoring in women, how it differs from male snoring, and what can be done to reduce or eliminate it. From hormonal changes to nasal congestion and weight gain, let’s dive deep into the causes, risks, and treatments for snoring in women.
Snoring in Females: Why It’s Often Overlooked
Snoring is the noise that results when airflow through the mouth and nose gets partially obstructed during sleep. This leads to the vibration of soft tissues in the throat, such as the soft palate, uvula, and other relaxed areas, producing the familiar sound of snoring. While it affects both genders, snoring in females is often underdiagnosed or minimised because it’s not as socially expected.
Some women may feel embarrassed to seek help, while others may not even realise they snore. However, habitual snoring, especially when accompanied by daytime sleepiness, restless sleep, or morning headaches, may indicate an underlying and more serious sleep disorder, such as obstructive sleep apnoea.
So, What Causes Snoring in Females?
There’s no single answer to what causes snoring in females. Instead, it’s typically a combination of several contributing factors:
1. Hormonal Changes and Menopause
Hormonal fluctuations during menstruation, pregnancy, and menopause can impact muscle tone in the throat muscles and upper airway, making it easier for tissues to collapse and vibrate. Hot flashes and night sweats can disrupt regular sleep patterns, which may contribute to greater sleep deprivation and raise the chances of snoring.
2. Weight Gain and Excess Tissue
Carrying excess weight, specifically around the neck, can raise the risk of airway obstruction during sleep. This is due to the accumulation of excess tissue around the throat, which can narrow the airway and exacerbate snoring. Losing weight and maintaining a healthy weight are often recommended to reduce snoring in women.
3. Obstructive Sleep Apnoea (OSA)
Obstructive sleep apnoea is a significant sleep disorder in which breathing repeatedly pauses and resumes throughout the night. It is a major cause of chronic snoring in both men and women. Signs include loud snoring, gasping for air during sleep, excessive daytime sleepiness, and poor sleep quality.
When not treated, obstructive sleep apnoea can result in high blood pressure, heart-related issues, and persistent fatigue. Fortunately, medical treatments like continuous positive airway pressure (CPAP) therapy can help keep the airway open and restore a good night’s sleep.
4. Sleep Position and Gravity
Lying on your back during sleep can make snoring more severe because gravity pulls the relaxed tissues and tongue backward, further narrowing the airway. Encouraging side-sleeping with the help of anti-snore pillows can improve airflow and help stop snoring.
5. Nasal Issues and Congestion
Chronic or occasional nasal congestion, caused by allergies, sinus infections, or a deviated nasal septum, can block the nasal passages and force breathing through the mouth. This dry-mouth breathing contributes to snoring and can even lead to a sore throat.
Clearing the nasal passages using nasal strips, nasal devices, or saline sprays before bed can help restore natural breathing and reduce snoring.
6. Underactive Thyroid Gland
An underactive thyroid gland (hypothyroidism) can contribute to weight gain, fatigue, and snoring. Low thyroid hormone levels may also affect the tone of throat muscles, making snoring persists more likely. A blood test and appropriate treatment from your doctor can help address this underlying issue.
7. Alcohol and Sleep Medication Use
Alcohol consumption, especially close to bedtime, relaxes the throat muscles excessively and impairs natural breathing patterns. Similarly, sedatives or sleep medications can do the same, leading to habitual snoring. Avoiding alcohol before bed or exploring alternative sleep aids may help.
Common Symptoms That Accompany Snoring in Women
If you’re unsure whether your snoring is just occasional snoring or a sign of something more serious, pay attention to these associated symptoms:
- Frequent waking during the night
- Daytime sleepiness
- Headaches upon waking in the morning
- Waking up with a dry mouth or sore throat in the morning
- Difficulty concentrating
- Complaints from your bed partner about loud snoring
- Signs of sleep deprivation
If these symptoms sound familiar, it might be time to explore solutions or consult a healthcare provider for further evaluation.
How Snoring in Females Differs From Men
While the causes of snoring in women are similar to those in men in many respects, there are key distinctions:
- Women are more likely to report fatigue, insomnia, or depression rather than loud snoring, even if they have obstructive sleep apnoea.
- Hormonal cycles play a greater role in women, especially during pregnancy and menopause.
- Women may have a narrower airway structure to begin with, making them more prone to obstructive sleep apnoea during periods of increased vulnerability.
What You Can Do to Reduce or Eliminate Snoring
Thankfully, there are several lifestyle adjustments and treatment options available for women who snore. The most suitable option will depend on what is causing the snoring in the first place.
1. Lifestyle Changes That Help
- Maintain a healthy weight to decrease excess tissue around the neck.
- Avoid alcohol consumption and sedatives before bed.
- Try changing your sleeping positions, especially side-sleeping
- Treat nasal congestion with nasal strips, sprays, or decongestants.
- Improve sleep hygiene to prevent sleep deprivation.
- Use oral appliances or anti-snore pillows to improve breathing.
2. Medical Treatments to Explore
If lifestyle adjustments don’t provide relief, it may be time to consider professional help. Medical treatments may include:
- CPAP machines to treat obstructive sleep apnoea
- Oral appliances designed by a dentist to keep the airway open
- Surgery to remove enlarged tonsils, correct a deviated septum, or reduce excess tissue
- Allergy testing or management of chronic nasal congestion is a concern.
- Thyroid medication if an underactive thyroid gland is identified
Your dentist may recommend a sleep study to monitor your breathing patterns overnight. This can confirm if obstructive sleep apnoea or another sleep disorder is contributing to your snoring.
When Should You Be Concerned?
While not every instance of snoring is dangerous, habitual snoring combined with symptoms like daytime sleepiness, restless sleep, or morning headaches should never be ignored. Snoring may be more than just a nuisance. Left untreated, it can impact your cardiovascular health, mental clarity, and overall well-being.
Supporting a Loved One Who Snores
If your partner, sister, or mother snores, encourage them to talk about it. Gently bring it up with empathy rather than frustration. Remind them that solutions are available and that snoring doesn’t have to be a lifelong struggle. With the right steps, both of you can enjoy better sleep and stronger health.
Frequently Asked Questions
What are the most common causes of snoring in women?
Hormonal changes, weight gain, nasal issues, and obstructive sleep apnoea are among the top causes.
Can snoring in women be a sign of a serious health issue?
Yes, especially if it’s chronic and accompanied by fatigue or morning headaches, it could indicate sleep apnoea.
Does menopause increase the risk of snoring?
Yes, falling estrogen levels can reduce muscle tone in the airway, making snoring more likely.
When should I see a doctor for snoring?
If your snoring persists, is loud, or affects your quality of life, it’s best to get a professional evaluation.
Final Thoughts: You Don’t Have to Put Up With Snoring
Understanding what causes snoring in females is the first step to finding real, lasting relief. From hormonal shifts and weight changes to nasal congestion and obstructive sleep disorders, the causes are varied but manageable. Whether you’re trying to reduce the noise for your bed partner or regain your own energy and focus, there are effective ways to stop snoring and reclaim a good night’s sleep.
If your snoring is interfering with your life, don’t wait. Speak with your dental professional to find out what’s going on and what you can do about it. Snoring doesn’t have to control your nights or your days.
Contact Melbourne Dental Sleep Clinic today to book a consultation and take the first step towards quieter, more restful sleep.
Schedule an appointment with us at:
- Caulfield North : (03) 9068 5355
- Footscray: (03) 9068 5357
- Niddrie: (03) 9068 5316
References
Cleveland Clinic. (n.d.-a). Obstructive sleep apnea (OSA): Symptoms & treatment. Retrieved from https://my.clevelandclinic.org/health/diseases/24443-obstructive-sleep-apnea-osa
MedlinePlus. (n.d.-b). Hypothyroidism. Retrieved from https://medlineplus.gov/hypothyroidism.html
Mayo Clinic Staff. (n.d.-c). Sleep aids: Understand options sold without a prescription. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-aids/art-20047860
