Does Weight Loss Help Snoring?
Weight loss can play a significant role in reducing snoring for individuals who are overweight or obese. Excess weight, particularly around the neck and throat, can narrow the airway and increase the likelihood of vibrations that cause snoring.
By losing weight, these obstructions can be reduced, leading to improved airflow during sleep. While weight loss may not eliminate snoring entirely—especially if other factors like sleep apnea or nasal issues are involved—it can be a crucial step toward better sleep quality and overall health.
What leads us to snore?
The muscles in your throat relax while you sleep at night. They slacken so much at times that they almost touch. This causes the walls to vibrate when you breathe in and take in air, which results in snoring.
Obese people develop fat on their tongue and weight buildup at the neck. This makes the airway even more crowded and raises the possibility of airway blockage, which increases the likelihood of snoring.
Sometimes, obstructive sleep apnea is caused by snoring. The breathing-related sleep condition can lead to weight gain and other sleep issues if treatment is not received. Health issues like coronary artery disease, stroke, and high blood pressure can also result from this illness.
If you’re trying to reduce the likelihood of snoring or lessen its severity, is a weight management plan the best course of action? To find out, we need to learn about the causes of snoring and the effective treatments for it. At her Internal Medicine, we sometimes get inquiries regarding snoring and why it happens.
Reason for Snoring:
The restriction of airflow through your throat and noise while you sleep is the main cause of snoring. The breathing sound we all recognize and detest is then produced by the tissues around your voice and noise vibrating. A lot of variables can increase this condition and result in additional noise being made. Among them are:
Nasal Issues:
Snoring will become louder and more frequent in people who have nasal issues. Noisy sleepers may be caused by a clogged airway or a problem such as a stuffy nose. Using some form of antibiotic can help.
Dry Air:
The dry air in your sleeping area could be fueling your snoring. Dryer air might impact the membranes of your nose and throat, producing swelling. As a result, you may experience snoring issues or your existing snoring may become more noticeable. Using a humidifier could be beneficial.
Sleeping Posture:
For certain individuals, snoring is only related to their sleeping position. When you sleep on your stomach, for instance, the tissue in your throat may become overly relaxed. Snoring can be avoided by sleeping differently.
Your Gender and Genes:
Regretfully, there are instances when snoring is simply a result of your physical makeup. Snoring can be caused by several medical conditions, including swollen adenoids, cleft palates, and small throats. In addition, men are more likely than women to snore.
Alcohol, Drugs, or Smoking:
Both alcohol and tobacco use, as well as some medications, can relax your muscles while you sleep. Snoring can be lessened by switching medications or adopting healthier lifestyle choices.
Being Overweight:
Lastly, we can observe that snoring can also be caused by being overweight. Does that imply that the solution to permanently reducing your snoring may lie in losing weight? We shall see.
If I lose weight, will my snoring stop?
You can have trouble losing weight if you frequently snore at sleep. This explains why it happens:
- You burn fewer calories.
If you snore or experience periods of decreased airflow due to apnea, you miss out on restorative sleep. The likelihood of waking up in the middle of the night struggling for oxygen increases. This entails spending more time in the light stages of slumber and less time in the deep, rejuvenating Rapid Eye Movement (REM) sleep. - Reduced drive to move
You may feel exhausted during the day if you don’t get enough deep, quality sleep. You are less likely to get up or exercise when you feel exhausted and lethargic. Additionally, your capacity to reduce weight is impacted if you don’t exercise or move. - Your hunger has increased.
Leptin and ghrelin production can be impacted by inadequate sleep. The latter causes you to feel hungry, whilst the former makes you feel satisfied and full.
Loud snoring causes poor-quality sleep, which increases your appetite since we release more ghrelin when we’re sleep-deprived and more leptin when we’re in deep sleep.
You continue to eat because you don’t get enough deep sleep, and nibbling keeps you from dropping the few pounds you want to. - You’re craving salty and sugary foods.
You feel rejuvenated and energized after getting a good night’s sleep. However, if you don’t get enough sleep, you won’t have the energy or motivation to move. The sensation of exhaustion and weariness increases the desire for foods that are high in calories, sugar, and fat. This disrupts your weight loss goal and causes you to seek pizza, cookies, and sugary drinks.
The significance of losing weight
Sleep apnea and being overweight are known to be related. Excess tissue in the back of the throat is more common in overweight people, and it can collapse over the airway and obstruct the airflow into the lungs while they sleep.
Losing weight can have significant effects, even though it’s easier said than done. Sleep apnea and other health issues [like heart disease] would disappear if fat and overweight persons lose weight. The symptoms of sleep apnea can significantly improve with even a 10% weight loss. Significant weight loss may even be able to cure the illness in certain situations.
Weight Loss’s Effect on Snoring
- Cutting Down on Neck Fat:
The reduction of fat deposits around the neck is one of the most direct advantages of losing weight in terms of reducing snoring because excess fat in this area puts a lot of pressure on the airway, which narrows and becomes more prone to blockage. When the nasal passage is obstructed, the throat’s tissues vibrate, producing the sound of snoring. Reducing weight and fat around the neck relieves this pressure, which makes the airway wider and less likely to give way and obstruct airflow during sleep, which in turn results in a noticeable decrease in snoring and promotes more restful, undisturbed sleep. - Increasing Muscle Tone:
Losing weight can also improve muscular tone, especially in the neck and throat.
Being overweight frequently results in weakened muscles in these regions, which can exacerbate snoring. Because weakened muscles are less able to maintain an open airway, snoring and airway collapse are more likely to occur.
Losing weight improves the endurance and flexibility of the muscles surrounding the neck in addition to reducing fat accumulation. Stronger muscles maintain the airway more effectively, which lowers the likelihood that it will obstruct while you sleep.
Incorporating specific neck and throat workouts into one’s program, along with other lifestyle modifications that support general health, can help reinforce this muscle improvement. - Improving the Respiratory System:
Sustaining a healthy weight is essential for the best possible respiratory health. Overweight can lead to greater irritation in the respiratory tract and greater obstruction in the airways, aggravating snoring.
Losing weight helps to reduce inflammation and clear the airways, hence increasing overall respiratory function. With reduced inflammation and obstruction, breathing becomes simpler and more effective during sleep.
Because there is less chance of airway blockage and snoring, this increase in respiratory function leads to quieter and more restful sleep. People who reach and maintain a healthy weight support their general respiratory health in addition to improving the quality of their sleep.
The advantages of losing weight:
Let’s now focus on a bright future devoid of snoring. You have to break the cycle somehow. The outcomes are frequently remarkable when you do.
The impact of reducing weight on breathing problems during sleep has been the subject of numerous studies. They discovered that by dropping just 10% to 15% of their body weight, many people can reduce the severity of their sleep apnea by half.
But why limit yourself to 10–15%? Sleep and snoring are drastically affected by further weight loss. According to a different study, 86% of patients experienced a complete cessation of apnea episodes after bariatric surgery, which reduces the size of their stomachs by 60%.
Strategies for snorers to lose weight:

When it comes to weight loss, there are plenty of diet plans and advice available. It might all be a little intimidating and perplexing. Not everyone responds well to a single method, and radical fixes are rarely maintained for very long. To get started on the path to weight loss, try a mix of these sustainable techniques:
- Put your diet first.
In other words, eat less in the evening and more in the morning. Smaller evening meals appear to promote weight loss, though no one knows why. Many customers at SnoreLab have told us that foregoing their evening meal significantly reduces their snoring. - Diet low in carbohydrates
You can lose weight quickly by cutting back on carbohydrates, which include sugar and carbs. With careful ingredient replacements, this can be accomplished. - Avoid eating right before bed.
Reflux and discomfort brought on by indigestion can interfere with sleep. Eat earlier, sleep better, and feel more prepared to shed pounds. Your snoring may be stopped tonight with Snore Lab’s Four-Hour Fast! - Eat frequently and in small amounts.
Large meals cause you to feel lethargic. Eating fewer quantities throughout the day will make you feel healthier and more energetic. - Reduce your speed.
We may be biologically full before our brains recognize it due to a natural delay in absorption, which can lead to overeating. Eating slowly not only causes us to stop eating sooner, but it also increases our enjoyment of the meal.
Modifications to Lifestyle to Support Weight Loss:
- Handling Stress
Stress is a major factor in both managing weight and general health. Stress can make it harder to lose weight since it can lead to emotional eating, disrupt sleep, and influence unhealthy lifestyle choices. Think about incorporating stress-reduction strategies into your daily routine to help you fight stress. Techniques like deep breathing exercises, mindfulness, and meditation can help soothe the mind, lower anxiety, and enhance emotional health in general. Engaging in enjoyable hobbies and regular exercise can also reduce stress and promote a better way of living. Effective stress management can help you lose weight in a more balanced way and promote your general health, both of which can increase the advantages of less snoring. - Stay Away from alcohol and sedatives.
Because they relax the throat muscles, alcohol, and sleeping pills can significantly affect snoring and raise the risk of airway obstruction while you sleep. Avoiding alcohol and sedatives is advised to reduce these effects, particularly right before bed. To wind down in the evening, choose healthier relaxation techniques like tea with herbs or natural supplements. You can lessen the chance of airway collapse and preserve throat muscular tone by implementing these changes. In addition to supporting general health gains, this complimentary weight loss strategy helps reduce snoring more effectively. - Enhancing Sleep Quality
To minimize snoring and maximize sleep quality, proper sleep hygiene is essential. Your body’s internal clock can be regulated and your sleep habits can be improved by creating a regular sleep routine that involves going to bed and waking up simultaneously each day.- A comfortable mattress and pillows, as well as a dark, cool, and quiet bedroom, are essential for creating a comfortable sleeping environment. Avoiding stimulants like nicotine and caffeine, especially in the hours before bed, can also improve the quality of your sleep. You can further reduce the risk of snoring by doing these techniques, which also help you lose weight and improve the environment for sound sleep.
- The Role of Medical Intervention
While weight loss can significantly impact snoring, it may not always address the issue entirely, particularly if snoring is linked to more serious medical conditions like sleep apnea. Sleep apnea, a disorder characterized by repeated interruptions in breathing during sleep, can contribute to severe snoring and poses serious health risks.- In such cases, consulting with a healthcare provider is crucial for a thorough evaluation and a tailored treatment plan. Medical interventions might include continuous positive airway pressure (CPAP) therapy, a common treatment for obstructive sleep apnea, which involves wearing a mask that delivers a steady stream of air to keep the airway open during sleep.
- For individuals with severe snoring or sleep apnea that does not improve with weight loss alone, surgical options might also be considered. Procedures such as uvulopalatopharyngoplasty (UPPP) or laser-assisted uvulopalatoplasty (LAUP) can help to remove or reduce excess tissue in the throat, thereby improving airflow and reducing snoring.
Snoring treatments that work well for overweight individuals:
If the right remedies are used for the snorer, they can be quite successful. Some treatments are more appropriate for overweight individuals due to the type of their snoring:

- Mouthpieces
If head fat has reduced the tone of your neck muscles, your mouth opens while you sleep. To prevent your tongue from falling back and obstructing your airway, use a piece of equipment to move your jaw forward. Check out our introduction to anti-snoring mouthpieces, as they come in a wide variety. - Positional treatment
Another way to put it is: sleep on the side! Lying on your back and being overweight can have a severe negative impact on snoring. From specialized cushions and vibrating training equipment to easy tricks like strapping a ball of tennis to your back, there are numerous ways to alter your posture. - The wedge pillow
If you are unable to sleep on your perspective, a wedge cushion that raises your head slightly has been proven to be a very good way to reduce snoring, especially in overweight people. - CPAP machines
Continuous Positive Airway Pressure, or CPAP, is a device that can facilitate better breathing while you sleep. A CPAP machine keeps your airway from closing during inhalation by using a hose and mask to supply stable, continuous air pressure. It’s among the best methods for reducing snoring. - Mouth drills
Exercise isn’t the only way to reduce weight-related snoring; many snorers report significant improvements after completing different oral and throat exercises. - Natural cures
Attempting these natural therapies is another way to reduce snoring. Just a few moments of your day are needed to practice these simple methods. Using ginger tea, ajwain, eucalyptus oil, or peppermint oil can help reduce snoring.
Proper sleeping habits:
Maintaining proper sleep hygiene will help you get a pleasant night’s sleep.
This isn’t about keeping your room clean, though taking a bath or shower does help.
Here are some helpful tips:
- Have a regular bedtime
- target 7 to 8 hours of sleep
- make sure your room is dark
- mentally declutter with a kind activity like reading a book
- avoid alcohol and caffeine
- avoid taking naps too soon before bed
- keep your bedroom cool
- Before going to bed, take a relaxing bath or shower.
- don’t force yourself to fall asleep if it isn’t coming.
Exercises to prevent snoring in the throat:
Say each of the vowels aloud for three minutes a few times a day.
Behind your upper front teeth, position the point of your tongue. Spend a few minutes each day sliding your tongue backward.
Shut your mouth and purse your lips. Wait 30 seconds.
Rotate your lower jaw to the right, open your mouth, and hold it there for 30 seconds. On the left side, repeat.
For 30 seconds, keep your mouth open while continuously contracting the muscle at the back of your throat.
Singing can reduce snoring brought on by lax muscles by strengthening the muscles that regulate the soft palate and throat.
FAQs
Can you reduce weight even though you snore?
Excess weight is typically connected with snoring, and those who snore are often recommended to lose weight. Losing weight can help you snore less, but often, snoring less can help you manage your weight. The idea that heavy people breathe has been perpetuated by the fact that over half of all sleep apnea patients are overweight.
Can weight increase induce snoring?
A frequent cause of snoring is weight gain. Excessive snoring during sleep is likely to occur when you put on more weight. Consequently, there is a strong correlation between snoring and weight loss.
What is the weight at which snoring stops?
Snoring decreased by a mean of 16.7 pounds among individuals who dropped more weight. Nevertheless, snoring persisted in a few individuals who reduced even more weight. As a result, most individuals who lose weight will probably stop snoring, although not everyone benefits from this.
Can snoring and sleep apnea aid in weight loss?
Even a five percent weight decrease can eliminate snoring and sleep apnea, which are frequently brought on by obesity around the neck. Therefore, you’ll likely sleep better after losing weight, which can help you lose weight even faster!
Is snoring common in overweight people?
Yes, in certain situations. The excess weight around the head and throat can cause “floppier” tissues than usual if you’re overweight or badly out of shape. Your loud snoring may be caused by the presence of such tissues.
How can snoring be lessened?
Many people can reduce or eliminate their snoring by wearing a mouthpiece, utilizing a nasal strip, or sleeping on their side. Additionally beneficial are weight loss, jaw exercises, alcohol abstinence, and smoking cessation. Surgery is known to lessen snoring, but it should only be used as a last resort.
Reference:
- Kayem, M. (2021, September 8). Will losing weight stop snoring problems? | Sinus and Snoring Center. LA Sinus and Snoring. https://lasinusandsnoring.com/will-losing-weight-stop-snoring-problems
- India, R. (2024, July 18). Snoring and Weight Loss: Is there a Real Connection? Resmed India. https://www.resmed.co.in/blogs/snoring-and-weight-loss-is-there-a-connection
- Matthews Internal Medicine. (2023, February 3). Can losing weight help you stop snoring? https://matthewsmd.com/news/can-losing-weight-help-stop-snoring/
- Watson, S. (2013, October 2). Weight loss and breathing devices are still best for treating obstructive sleep apnea. Harvard Health. https://www.health.harvard.edu/blog/weight-loss-breathing-devices-still-best-for-treating-obstructive-sleep-apnea-201310026713
- Saqib. (2024, July 31). Weight loss and snoring: How losing pounds leads to quieter nights – SnoringFocus.com. SnoringFocus.com. https://snoringfocus.com/weight-loss/
- Overweight and Snoring: a vicious circle – Record your snoring. (n.d.). https://www.snorelab.com/overweight-and-snoring-a-vicious-circle/
- Paterson, A. (2024, October 3). Does weight loss help snoring – Wellness Voice. Wellness Voice. https://wellnessvoice.com/does-weight-loss-help-snoring/