You know you snore. Your partner has made that abundantly clear. But here's what doesn't make sense: when you wake up in the middle of the night or first thing in the morning, your mouth isn't dry. Your lips aren't chapped. Your mouth is actually closed.
So how on earth are you making all that noise?
If you're snoring with your mouth closed, you're actually dealing with a very specific type of snoring that originates higher up in your respiratory system. And while it might seem like a medical mystery, it's both common and, in many cases, easier to address than the alternative.
The Anatomy of Closed-Mouth Snoring
When most people picture snoring, they imagine someone sleeping on their back with their mouth hanging open, sawing logs. That's one type of snoring, but it's not the only type.
Closed-mouth snoring happens when your nasal passages or the back of your nose (nasopharynx) are the source of the obstruction and vibration.[1] The sound is being generated before the air even reaches your mouth or throat.
Here's what's actually happening: As you breathe in during sleep, air should flow smoothly through your nose, past your soft palate, and down into your lungs. But if something is partially blocking your nasal passages, the air has to squeeze through a narrower opening. This creates turbulence and causes the tissues in and around your nose to vibrate, producing the snoring sound.[2]
Think of it like a partially clogged pipe. The narrower the passage, the more turbulent the airflow, and the more noise it makes. Your mouth can be completely closed because the problem isn't in your mouth or throat at all. It's in your nose.
What Causes Nasal Snoring
Several factors can narrow your nasal passages enough to cause closed-mouth snoring:
Deviated septum. The septum is the wall of cartilage and bone that divides your nose into two passages. When it's off-center (deviated), one or both nasal passages become narrower. About 80% of people have some degree of septal deviation, though most don't realize it.[3] If yours is severe enough, it creates resistance that leads to snoring.
Nasal valve collapse. The nasal valve is the narrowest part of your nasal airway, located about a third of the way back from your nostrils. Some people's nasal valves are naturally narrow, while others develop collapse due to aging, previous nasal trauma, or previous rhinoplasty. When you inhale during sleep, the negative pressure can pull these already-narrow valves even closer together, creating significant obstruction.[4]
Turbinate swelling. Turbinates are structures inside your nose that warm and humidify air. When they become inflamed due to allergies, irritants, or chronic rhinitis, they swell and take up more space in your nasal passages. This is especially common in people with seasonal allergies or those sensitive to dust, pet dander, or environmental irritants.[5]
Nasal polyps. These are soft, painless growths that develop in the lining of your nose or sinuses. While they're benign, they can physically block your nasal passages. Many people don't even know they have them until they get scoped by an ENT doctor.[6]
Congestion from colds or infections. Temporary nasal blockage from viral infections, sinus infections, or even pregnancy-related congestion can all cause closed-mouth snoring that resolves once the congestion clears.
How to Know If Your Snoring Is Nasal
Beyond the obvious fact that your mouth is closed, there are other clues that your snoring originates in your nose:
The Cottle's maneuver test. While awake, place your fingertips on your cheeks and gently pull outward and up, widening your nostrils. If breathing immediately becomes noticeably easier, you likely have nasal valve issues or narrow nasal passages contributing to your snoring.[7]
You can't breathe easily through your nose while awake. Try closing your mouth right now and breathing only through your nose. Does it feel restricted or difficult? That restriction only gets worse when you lie down and when your muscles relax during sleep.
Your snoring is worse during allergy season. If your snoring increases when pollen counts are high or when you're around specific allergens, inflammation in your nasal passages is the culprit.
Decongestants temporarily help. If taking a decongestant before bed reduces your snoring, your problem is at least partially nasal congestion-related.
Your snoring changes with position. Nasal snorers often notice that sleeping propped up on multiple pillows or with their head elevated reduces snoring. Gravity helps drain some of the congestion when you're more upright.
Is Nasal Snoring Better or Worse Than Mouth Snoring?
This is what a lot of people want to know, and the answer is nuanced.
In some ways, nasal snoring is "better" because it indicates you're maintaining good oral posture during sleep. You're not mouth breathing, which means your throat isn't drying out and becoming irritated overnight. Your teeth and gums are also better protected from the drying effects of mouth breathing.[8]
However, nasal snoring can still be loud, disruptive to your partner, and in some cases, indicative of significant airway resistance. If the obstruction is severe enough, you might not be getting adequate airflow, which can lead to poor sleep quality and daytime fatigue.
The real concern with any type of snoring, nasal or otherwise, is whether it's accompanied by apneas (pauses in breathing). If you're snoring with your mouth closed and also experiencing gasping, choking, or witnessed breathing pauses, you need to see a doctor. That combination suggests obstructive sleep apnea, which requires medical evaluation.[9]
What Actually Works for Nasal Snoring
The good news about closed-mouth snoring is that it's often very responsive to targeted interventions:
Nasal strips. Because the problem is in your nose, external nasal strips that physically open your nasal passages can be remarkably effective. They work by pulling your nostrils open from the outside, which widens the nasal valve area and reduces resistance.[10] For nasal snorers, these strips are often more effective than they are for throat-based snorers because they're targeting the actual source of the problem.
Internal nasal dilators. These are small devices that go inside your nostrils and hold your nasal valves open from within. They can be more effective than external strips for people with significant nasal valve collapse, though some people find them less comfortable.[11]
Treat the underlying inflammation. If allergies or chronic rhinitis are causing turbinate swelling, addressing that inflammation is key. This might mean:
- Daily antihistamines during allergy season
- Nasal corticosteroid sprays (like Flonase) to reduce inflammation
- Saline nasal rinses to clear out allergens and irritants
- Air purifiers in your bedroom to reduce environmental triggers
Sleep position adjustments. Elevating the head of your bed by 4-6 inches can help reduce nasal congestion. Gravity assists with drainage and reduces the amount of blood pooling in your nasal tissues.
Humidify your air. Dry air can worsen nasal inflammation and make breathing through your nose more difficult. Aim for 40-50% humidity in your bedroom.[12]
Consider nasal surgery if needed. For people with structural problems like a severely deviated septum or collapsed nasal valves, surgical correction (septoplasty or nasal valve repair) can be life-changing. These procedures are typically day surgeries with manageable recovery times.
What Won't Help (And What People Try Anyway)
Because nasal snoring is mechanically different from throat-based snoring, certain popular interventions won't make much difference:
Chin straps. These devices keep your mouth closed during sleep. If your mouth is already closed, a chin strap is pointless.
Mandibular advancement devices (MADs). These mouthguards reposition your jaw forward to open your throat. They're effective for throat-based snoring but do nothing for nasal obstruction.
Throat sprays and lubricants. Products that coat your throat tissues might help mouth snorers, but they won't address nasal passage narrowing.
Tongue stabilizing devices. Same logic. These target the tongue, which isn't your problem.
The key is matching the intervention to the anatomical source of your snoring. For nasal snorers, you need solutions that target the nose.
When to See a Doctor
While much nasal snoring is manageable at home, certain situations warrant medical evaluation:
You can barely breathe through your nose even when awake. This level of obstruction needs professional assessment. You might need imaging or nasal endoscopy to see what's actually going on inside.
You're experiencing chronic sinus infections. Recurrent infections can indicate structural problems or nasal polyps that need treatment.
Over-the-counter interventions haven't helped after a month. If you've tried nasal strips, treated your allergies, elevated your head, and addressed environmental factors without improvement, it's time to see an ENT specialist.
You have other symptoms of sleep apnea. Excessive daytime sleepiness, morning headaches, difficulty concentrating, or witnessed breathing pauses all suggest you need a sleep study.
The snoring started suddenly after nasal trauma. A broken nose or other injury can create structural changes that lead to snoring.
The Practical Reality
If you're snoring with your mouth closed, you're dealing with a nose problem, not a mouth or throat problem. This is actually useful information because it narrows down your intervention options significantly.
Start with the low-hanging fruit: external nasal strips, allergy management, and sleep position changes. These interventions are low-risk, affordable, and many nasal snorers see improvement within just a few nights.
If those don't work, escalate to internal nasal dilators or see an ENT for structural assessment. The important thing is that you're not trying random anti-snoring products and hoping something sticks. You know your snoring is nasal, so you can focus your efforts accordingly.
Your closed mouth is actually giving you diagnostic information. Use it.
References:
[1] Verse, T., Maurer, J. T., & Pirsig, W. (2002). Effect of nasal surgery on sleep-related breathing disorders. The Laryngoscope, 112(1), 64-68.
[2] Miyazaki, S., Itasaka, Y., Ishikawa, K., & Togawa, K. (1998). Acoustic analysis of snoring and the site of airway obstruction in sleep related respiratory disorders. Acta Oto-Laryngologica, 118(537), 47-51.
[3] Bhattacharyya, N. (2016). Clinical presentation, diagnosis, and treatment of nasal obstruction. JAMA, 316(9), 988-989.
[4] Rhee, J. S., Arganbright, J. M., McMullin, B. T., Hannley, M., & Yaremchuk, K. L. (2008). Evidence supporting functional rhinoplasty or nasal valve repair. JAMA Facial Plastic Surgery, 10(1), 27-33.
[5] Benninger, M. S., & Sindwani, R. (2003). Impact of allergic rhinitis on quality of life, sleep, and nasal obstruction. Otolaryngology–Head and Neck Surgery, 128(5), 616-631.
[6] Bachert, C., Pawankar, R., Zhang, L., Bunnag, C., Fokkens, W. J., Hamilos, D. L., ... & Blaiss, M. (2014). ICON: chronic rhinosinusitis. World Allergy Organization Journal, 7(1), 1-28.
[7] Roithmann, R., Cole, P., Chapnik, J., Barreto, S. M., Szalai, J. P., & Zamel, N. (1994). Acoustic rhinometry, rhinomanometry, and the sensation of nasal patency. The Journal of Otolaryngology, 23(6), 454-458.
[8] Koutsourelakis, I., Vagiakis, E., Roussos, C., & Zakynthinos, S. (2006). Obstructive sleep apnoea and oral breathing in patients free of nasal obstruction. European Respiratory Journal, 28(6), 1222-1228.
[9] Guilleminault, C., Stoohs, R., & Duncan, S. (1991). Snoring (I): daytime sleepiness in regular heavy snorers. Chest, 99(1), 40-48.
[10] Gosepath, J., Amedee, R. G., Romantschuck, S., & Mann, W. J. (1999). Breathe Right nasal strips and the respiratory disturbance index in sleep related breathing disorders. American Journal of Rhinology, 13(5), 385-389.
[11] Höijer, U., Ejnell, H., Hedner, J., Petruson, B., & Eng, L. B. (1992). The effects of nasal dilation on snoring and obstructive sleep apnea. Archives of Otolaryngology–Head & Neck Surgery, 118(3), 281-284.
[12] Sunwoo, B. Y., Shin, Y. A., Lee, M. H., Jung, S. Y., & Choi, J. H. (2020). Effects of winter humidification on sleep pattern, symptom, and residual sleepiness in patients with obstructive sleep apnea. Journal of Clinical Sleep Medicine, 16(3), 429-437.