Have you ever been jolted awake by your own snoring?
There’s no doubt this experience is frustrating and can seriously disrupt your sleep, especially if it’s happening every night!
Snoring can be more than just an annoyance, the culprit may be more serious than you think. Sometimes snoring can be a sign of sleep apnea or another underlying sleep disorder, especially if you wake up gasping for air.
In this article, we’ll explore why you wake yourself up snoring after you fall asleep, what causes it, and how you can fix it for better sleep quality.
Why You Wake Yourself Up Snoring
When you wake yourself up snoring, it’s usually because the vibrations within your airway become loud enough to trigger your brain to wake you.
Usually, this happens when the soft tissues in your nasal passages, throat, or soft palate vibrate because of obstructed airflow. This results in that unmistakable snoring sound.
Here are the reasons this might be happening:
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Obstructive Sleep Apnea
One of the most common reasons for snoring that wakes you up is obstructive sleep apnea.
This sleep disorder occurs when your airway becomes partially or completely blocked temporarily. This causes you to stop breathing for short periods of time throughout the night.
The response? You might suddenly wake up gasping for air or snore loudly enough to wake yourself up from sleep.
Sleep apnea doesn’t just interfere with your ability to stay asleep, it can also lead to daytime fatigue, headaches, and more serious health problems if left untreated.
If you suspect you might have sleep apnea, it's important to talk to your doctor or sleep specialist to get a proper diagnosis.
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Sleeping Position
Your sleep position plays a huge role in whether or not you snore. If you tend to sleep on your back, the position of your tongue and soft palate may obstruct your airway, causing that loud snore noise that can wake you.
Sleeping on your back allows gravity to pull these tissues down. This can create a partial blockage within your throat, causing the vibrations that lead to snoring.
The solution? Sleeping on your side can help reduce snoring by preventing the airway from narrowing.
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Being Overweight
Excess weight, especially around the neck, can increase the risk of being a snorer and having sleep apnea.
People who are overweight are more likely to experience airway obstruction, which leads to snoring. The extra tissue around the throat area can narrow the airway and make it more likely to vibrate during sleep.
Losing weight can significantly reduce snoring and improve overall sleep quality. If you’re experiencing chronic snoring, weight management may be one of the key factors to look into.
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Airway Obstructions Like Nasal Polyps and Enlarged Tonsils
Obstructions in your airway like nasal polyps or an enlarged tonsil can restrict airflow. This can make you more likely to snore.
That’s because these blockages cause the tissues in your throat to vibrate, leading to a snorting sound that can wake you up from sleep.
When your airway is obstructed, your body has to work harder to breathe, which not only disrupts sleep but can also result in louder, more frequent snoring.
If you frequently wake up snoring or struggling to breathe, it’s important to see a doctor to address possible obstructions within your nasal passage or throat.
Solutions to Stop Waking Yourself Up Snoring
The great news is that there are several ways to reduce snoring and prevent it from waking you up during the night.
From adjusting your sleep habits to using tools that keep your airway open, let’s take a look at the solutions that can help you stop snoring and get less interrupted sleep.
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Mouth Tape
Using mouth tape can be a game-changer if you’re snoring comes from mouth breathing (spoiler alert: it usually does!).
Mouth taping involves gently sealing your lips shut with specialized tape to prevent your mouth from opening while you sleep. This encourages nasal breathing, which can drastically reduce snoring and even improve REM sleep, support cardiovascular wellness, and boost dental health.
Using mouth tape is one of the best ways to train yourself to sleep with your mouth closed and is a simple and effective way to stop waking yourself up from snoring.
Not all mouth tapes are the same so it’s essential to choose a high-quality product that’s guaranteed to stay on all night.
There’s no doubt that the best mouth tape for sleeping is Dream Recovery. Thanks to the use of organic bamboo silk and hypoallergenic adhesive, Dream Recovery Mouth Tape is luxuriously soft and gentle on the skin, yet strong enough to remain in place until the morning. It’s also eco-friendly for total peace of mind.
For more about the benefits of mouth taping, check out: the benefits of mouth taping for sleep and the best mouth tape for sleep apnea.
Start sleeping silently with Dream Recovery Mouth Tape now!
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Nasal Strips and Dilators
Nasal strips and nasal dilators reduce the chance of you waking up from snoring by gently opening up the nasal passages, allowing for better airflow.
They are a great option for people who snore due to nasal congestion or mild airway obstruction.
By making it easier to breathe through your nose, nasal strips and dilators can reduce your reliance of mouth breathing - one of the most common causes of snoring.
Nasal strips and dilators both aim to open your nasal passages in slightly different ways. Nasal strips are placed on the outer bridge of your nose and have a spring-like action that “pulls” your nose open. Nasal dilators are placed inside your nose, to “push” your nasal passages open.
Not sure which one to choose? Learn more here about nasal strips vs nasal dilators.
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Chin Straps
Chin straps are useful devices that can help to reduce snoring caused by mouth breathing.
Chin straps wrap around your head and chin to keep your jaw closed while you sleep, encouraging nasal breathing instead of mouth breathing.
The result is reduced snoring and less likelihood of waking up in the middle of the night.
Chin straps work in a similar way to mouth tape to reduce waking up from snoring, but tend to be less effective since you can still open your mouth. Chin straps are also much bulkier than mouth tape, making them more uncomfortable.
Check out our more detailed comparison of chin straps vs mouth tape.
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CPAP Therapy
For those with obstructive sleep apnea, waking yourself up from snoring is very common. In this case, CPAP therapy is the gold standard of treatments.
A CPAP machine (Continuous Positive Airway Pressure) delivers a steady stream of air to keep your airway open while you sleep, preventing the breathing disruptions that cause snoring.
CPAP therapy not only reduces snoring but can also improve overall sleep quality in those with sleep apnea by ensuring your sleep is less interrupted.
Remember to talk to your doctor or sleep specialist if you suspect that sleep apnea may be the cause of your snoring.
Learn more here about CPAP alternatives.
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Change Sleep Position
Sleeping on your back can make snoring worse by allowing your throat muscles to collapse inwards, which can restrict proper airflow.
Switching to a side-sleeping position can help keep the airway open and reduce the likelihood of snoring.
If you struggle to stay sleeping on your side, you can get special pillows or positional aids to help keep you in the correct position.
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Weight Loss
Being overweight is a significant contributor to snoring. Therefore, losing weight can have a huge impact on your ability to breathe more easily and quietly during sleep without waking yourself up.
This is because extra weight around your neck can narrow your airway, making snoring much more likely.
By losing even a small amount of weight, you may notice a significant reduction in snoring and an improvement in your overall health and sleep quality.
7. Avoid Alcohol and Sedatives
Alcohol and sedative medications relax your throat muscles, which can worsen snoring and even lead to obstructive sleep apnea.
Avoiding alcohol and sedatives before bed can help keep your airway open and reduce the chances of snoring.
So, if you snore and often drink before bed, consider cutting back to improve your sleep quality.
8. Talk To a Doctor
If you’ve tried various at-home interventions yet you’re still struggling with chronic snoring that frequently wakes you up and impacts your sleep quality, you may want to visit a doctor who specializes in sleep medicine.
They can help to determine if disorders like sleep apnea or nasal obstructions like polyps are the underlying cause of your snoring and offer targeted solutions based on your unique case.
FAQ
Can you wake yourself up from snoring?
Yes, you can wake yourself up from snoring. If the vibrations within your airway and throat get loud enough, you might find yourself jolted awake.
Why is my snoring so loud it wakes me up?
Your snoring might be so loud that it wakes you up if you struggle with mouth breathing, sleep apnea, nasal congestion, you’re overweight or you have obstructions within your nasal passages.
How to stop snoring at night immediately?
To stop snoring at night immediately, you can try using mouth tape or a chin strap, changing your sleep position, reducing nasal congestion with nasal strips, or starting CPAP therapy if you have sleep apnea.
Is snoring a symptom of sleep apnea?
Yes, snoring is a symptom of sleep apnea, particularly obstructive sleep apnea (OSA). While not all snoring indicates sleep apnea, loud, frequent snoring, especially when accompanied by gasping sounds, is often a sign that airflow is being blocked during sleep.
What causes the sound of snoring?
The sound of snoring is caused by the vibration of tissues in the airway, like the soft palate and the back of the throat. This can happen when airflow is partially obstructed during breathing resulting from factors like relaxed throat muscles, mouth breathing, or nasal congestion.
Final Thoughts
Waking yourself up with your own snoring can be frustrating, but it may also be a sign of a more serious issue, like sleep apnea.
Thankfully, with the right tools and adjustments such as mouth taping, changing your sleep position, lifestyle changes, and sometimes CPAP therapy, you can reduce or eliminate your snoring problem to ensure uninterrupted sleep.
Try Dream Recovery Mouth Tape to experience a quieter, more restful night of sleep.