Causes of Snoring in Men: Why Men Snore More

Men are more likely to snore than women, and the reasons come down to a mix of anatomy, hormones and habits. Understanding what's driving your snoring is the first step towards doing something about it.

Why men snore more than women

Snoring happens when the soft tissues at the back of your throat relax and vibrate as air passes over them during sleep. Several factors make this more likely in men than in women, and most of them relate to how male airways and bodies are typically built.

For a broader look at what causes snoring in general, our guide to why do I snore, causes, types and what your snoring means is a good starting point. Here, we focus specifically on the factors that tend to affect men.

Anatomical differences that make men more prone to snoring

Narrower, longer airways

Men typically have longer, narrower throats than women. A longer airway has more soft tissue that can vibrate, and a narrower one means less room for air to pass without disturbance. This structural difference alone accounts for a good deal of the gender gap in snoring.

Larger neck circumference

Men tend to carry more fat and muscle around the neck. A thicker neck can press inward on the airway during sleep, narrowing it further. This is one reason neck size is often used as a rough indicator of snoring and sleep apnoea risk in men.

Deeper voice, larger larynx

The male larynx (voice box) is generally larger, and the surrounding tissues, including the soft palate and uvula, tend to be bulkier too. More tissue in this area means more potential for vibration when muscles relax during sleep.

Body fat distribution and weight

Men are more likely to store fat around the abdomen and neck rather than the hips and thighs. This pattern of fat distribution has a direct effect on snoring, because fat around the neck and throat narrows the airway, while abdominal fat can restrict how freely the chest and diaphragm move during breathing.

This doesn't mean only overweight men snore, plenty of slim men do too, but carrying extra weight, particularly around the middle and neck, tends to make snoring worse. We've covered this connection in more detail in snoring and weight gain, how extra weight affects your airway, which explains the mechanics and what modest weight changes can do.

Lifestyle and habits that tip the balance

Several everyday habits are more common among men on average, and each one can make snoring worse.

• Alcohol in the evening. Alcohol relaxes the muscles in your throat, making the airway more likely to collapse or narrow during sleep. Drinking closer to bedtime tends to make snoring louder and more frequent.
• Smoking. Smoking irritates and inflames the airway, which can lead to swelling and increased mucus, both of which contribute to snoring.
• Sleeping on your back. Back sleeping allows gravity to pull the tongue and soft palate backward into the throat. Men who fall asleep on their backs, especially after a few drinks, often snore more heavily in that position.
• Poor sleep routine. Irregular sleep patterns and overtiredness can cause deeper muscle relaxation, including in the throat, which increases the likelihood of snoring.

None of these habits are exclusive to men, but they occur more commonly in male lifestyles on average, which helps explain part of the difference in snoring rates.

Hormones and ageing

Testosterone appears to play a role in airway structure and muscle tone, and some research suggests it may influence snoring risk, though the relationship is complex and not fully understood. What's clearer is that snoring tends to increase with age in both sexes, as throat muscles naturally lose some tone over the years. For men, this age-related change often compounds existing anatomical factors, which is why snoring frequently becomes more noticeable from midlife onwards.

Nasal and structural issues

Some men snore mainly because of physical obstructions rather than general throat anatomy. These include:

• A deviated septum, where the wall between the nostrils is off-centre, restricting airflow through one or both nasal passages.
• Enlarged tonsils or adenoids, which take up extra space at the back of the throat.
• Chronic nasal congestion, from allergies or sinus issues, which forces you to breathe through your mouth, a position that makes snoring more likely.

These issues can affect anyone, but they're worth ruling out if your snoring seems disproportionate to your weight or lifestyle, or if it's always come from one side of your nose feeling more blocked than the other.

What you can do about it

Once you understand what's contributing to your snoring, there's usually something practical to try. Cutting back on evening alcohol, addressing nasal congestion, losing some weight around the middle if that applies to you, and training yourself out of back sleeping are all sensible first steps. A well-fitted mandibular advancement device can also help by gently repositioning the jaw to keep the airway clearer. Our best anti-snoring mouthpieces (MADs), tested and compared guide walks through the options if you'd like to explore that route. For a wider view of causes, remedies and when to seek help, visit our main snoring hub.

When to see a GP

Snoring on its own is usually harmless, if noisy. But you should see a GP if you snore loudly and also experience gasping or choking during sleep, if someone notices pauses in your breathing while you sleep, or if you feel persistently exhausted during the day despite a full night in bed. These can be signs of obstructive sleep apnoea, a treatable condition that's worth having properly assessed.