You’re not alone if your snoring has suddenly gone from occasional background noise to a full-blown sleep disruptor. As the seasons shift, so too can your sleep habits—and for many, that includes louder, more frequent snoring.
A 40-something office worker, for example. Her family recently told her that her snoring had seemingly intensified overnight. She wasn’t overtired or sick, but the problem had escalated. Her doctor’s suggestion? Blame the weather.
Why Snoring Gets Worse with Seasonal Changes
Snoring may sound harmless but can signal deeper health issues like sleep apnea, cardiovascular risks, or chronic fatigue. Surprisingly, seasonal changes—especially in early spring—can play a major role in aggravating it.
Here’s why:
- Wider temperature swings and shifting humidity levels during seasonal transitions can irritate the respiratory system.
- Conditions like colds, sinus infections, rhinitis, or bronchitis are more common this time of year. These inflame and swell the nasal passages, narrowing your airways and worsening snoring.
- If you suffer from allergies, it gets even trickier. Pollen, fine dust, and yellow dust irritate the nasal lining, triggering congestion and forcing mouth breathing—one of the main culprits behind snoring.
- Indoor air quality can decline, too. With less ventilation and the heat turned on, the air gets dry. This dries out your throat and nasal tissues, increasing vibration and snoring.
Why You Shouldn’t Ignore the Snore
It’s easy to blame snoring on a long day or poor sleep posture, but frequent snoring can be a red flag. It may indicate obstructive sleep apnea, where breathing repeatedly stops and starts during sleep, depriving your brain of oxygen. Left untreated, this can lead to:
- Daytime drowsiness and trouble concentrating
- High blood pressure
- Increased risk of heart disease
What You Can Do to Reduce Snoring
Nasal health comes first. To prevent the mucous membrane from drying out, wash your nose often after you’re outside and maintain an indoor humidity level between 40% and 60%. On days with a high concentration of dust or pollen, people with allergic rhinitis can also wear a mask or stay indoors.
Additionally, sleeping on your side can help keep your airway from narrowing. Alcohol and sleeping pills can exacerbate snoring, so it’s best to stay away from them.
Obesity is also a major cause of snoring. The thicker your neck circumference, the more likely your airway will be compressed, so losing weight often improves your condition.
If the symptom persists, it’s best to see a sleep specialist. Recently, polysomnography has been used to diagnose breathing conditions during sleep accurately. If necessary, surgery, a nasal dilator, or a positive pressure device can be used to treat it.
Snoring is more than just a sleeping pattern. You must pay closer attention to your body’s signals, particularly during the changing seasons when the throat and nose become more sensitive. Check your sleep health now if you don’t want to be bothered by unwanted snoring on a calm spring evening.
