Australian Sleep & Breathing Report
Snoring in Australia 2026: Causes, Statistics & How to Stop It
How common is snoring in Australia, what causes it and which drug-free solutions may help? Explore Australian statistics, warning signs and practical ways to support quieter sleep.
Updated July 2026 • 12 min read • Evidence-informed guide
The Short Answer
Snoring is extremely common in Australia, but the right solution depends on where the airway is narrowing.
The Sleep Health Foundation reports that around 40% of men and 30% of women experience at least mild snoring on some nights. Approximately 15% of people snore on most nights.
Snoring may be linked to restricted nasal airflow, mouth breathing, sleeping on your back, alcohol, excess tissue around the airway or relaxed tissues in the tongue and throat.
For people whose snoring is associated with restricted nasal airflow, On The Nose Co. Nose Strips for Snoring may support clearer nasal breathing without medication.
Loud snoring accompanied by breathing pauses, gasping, choking, morning headaches or severe daytime sleepiness should be assessed by a doctor because it may indicate obstructive sleep apnoea.
Australia at a Glance
Australian Snoring and Sleep Statistics
40%
Around four in ten men experience at least mild snoring on some nights.
30%
Around three in ten women experience at least mild snoring on some nights.
15%
Approximately 15% of people snore on most nights.
48%
Nearly half of Australian adults report at least two sleep-related problems, according to the Australian Institute of Health and Welfare.
Sources: Sleep Health Foundation and Australian Institute of Health and Welfare. Estimates vary according to study methods, definitions and self-reporting.
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What Is Snoring?
Snoring is noisy breathing that occurs when air moves through a narrowed airway during sleep. The airflow causes relaxed tissues in the nose, mouth or throat to vibrate, producing the familiar rattling or rumbling sound.
Occasional snoring may occur during a cold, after drinking alcohol or when sleeping on your back. Persistent snoring may have several contributing causes and can affect the sleep quality of both the person snoring and anyone sharing the room.
Snoring is not always sleep apnoea
Many people snore without having obstructive sleep apnoea. However, loud snoring combined with breathing pauses, choking, gasping or excessive daytime sleepiness requires medical assessment.
Why Australians Snore
The Most Common Causes of Snoring
Restricted Nasal Airflow
Allergies, colds, congestion, narrow nasal valves, nasal polyps and a deviated septum may make nasal breathing more difficult. When the nose feels restricted, people may breathe more forcefully or switch to mouth breathing.
Sleeping on Your Back
Back sleeping allows gravity to pull the tongue and soft tissues towards the rear of the throat. This can reduce the available airway space and increase tissue vibration.
Mouth-Open Breathing
The jaw may relax and the lips may fall open during sleep. Open-mouth breathing can contribute to dryness and may worsen some forms of snoring.
Alcohol Before Bed
Alcohol relaxes the muscles surrounding the airway and may make ordinary snoring louder or more frequent, particularly when consumed close to bedtime.
Body Weight and Neck Circumference
Additional tissue around the neck and throat may reduce airway space during sleep. Weight is not the cause for every snorer, but it can be an important contributing factor.
Age and Muscle Tone
Snoring becomes more common through middle age as muscle tone around the tongue, soft palate and throat changes.
Jaw, Tongue and Throat Anatomy
A smaller jaw, enlarged tonsils, a long soft palate or relaxed tongue may narrow the airway and contribute to snoring that originates deeper in the throat.
Nasal Snoring
Signs Your Nose May Be Contributing
- You regularly wake with a blocked or congested nose.
- One nostril consistently feels narrower than the other.
- Your snoring becomes worse during hay fever season.
- You snore more when you have a cold.
- You tend to breathe through your mouth at night.
- Your breathing feels easier when the sides of your nose are gently lifted.
- Your snoring improves when your nasal passages feel clear.
Recommended for Nasal Snoring
On The Nose Co. Nose Strips for Snoring
Drug-free external nose strips designed to gently lift the sides of the nose and support clearer nasal airflow during sleep.
Australian Demographics
Snoring in Australian Men vs Women
Snoring is reported more frequently by men, with the Sleep Health Foundation estimating that around 40% of men and 30% of women experience at least mild snoring on some nights.
Differences in anatomy, body-fat distribution, hormones and upper-airway structure may contribute to this gap. Snoring can still affect women significantly, particularly during pregnancy, menopause, weight changes or periods of nasal congestion.
Some people may not recognise or report their own snoring, particularly when sleeping alone or when symptoms are described as disrupted sleep rather than loud snoring.
Does Snoring Become More Common with Age?
People of any age can snore, including children, but the Sleep Health Foundation identifies middle-aged adults as the group most at risk.
| Life Stage | Possible Contributors |
|---|---|
| Children | Enlarged tonsils, adenoids, allergies or nasal obstruction |
| Young Adults | Congestion, alcohol, anatomy and sleep position |
| Middle Age | Changes in muscle tone, body weight and airway structure |
| Older Adults | Reduced tissue tone, medication effects and health conditions |
Practical Solutions
10 Drug-Free Ways to Reduce Snoring
1. Sleep on Your Side
Side sleeping may prevent the tongue and soft tissues from falling directly backwards and narrowing the airway.
2. Support Clearer Nasal Airflow
If your nose feels restricted, try saline where appropriate and consider external nose strips for snoring.
3. Avoid Alcohol Close to Bedtime
Reducing alcohol during the three hours before bed may decrease airway relaxation and improve sleep quality.
4. Address Allergies and Congestion
Regularly wash bedding, reduce bedroom dust and discuss persistent allergies with a pharmacist or doctor.
5. Maintain a Healthy Weight
When excess tissue around the neck is contributing, gradual weight loss may help create more airway space.
6. Elevate Your Upper Body
A supportive wedge pillow may help selected sleepers. Avoid stacking several soft pillows that push the chin towards the chest.
7. Stay Hydrated
Adequate hydration may reduce dryness and irritation in the nose and throat.
8. Exercise Regularly
Regular activity supports healthy weight, muscle tone and overall sleep quality.
9. Consider Mouth Tape Carefully
Purpose-designed sleep mouth tape may suit selected adults who can already breathe completely comfortably through the nose but habitually sleep with the mouth open.
10. Keep a Consistent Sleep Routine
Maintaining regular sleep and wake times may improve overall sleep quality and reduce extreme sleep deprivation, which can increase muscle relaxation.
Product Recommendation
The On The Nose Co. Sleep Stack
Suitable adults with both restricted nasal airflow and open-mouth sleeping may benefit from a combined night-time routine.
Step 1: Nose Strips
Gently support clearer nasal airflow while you sleep.
Step 2: Sleep Mouth Tape
Gently encourage closed-mouth breathing only when nasal airflow is completely clear.
Step 3: Side Sleeping
Reduce the tendency of the tongue and soft tissues to move backwards.
Stronger Nasal Support
What About Magnetic Nasal Strips?
On The Nose Co. Magnetic Nasal Strips use replaceable adhesive tabs and a reusable magnetic lifting band.
The band connects to tabs on either side of the nose and gently pulls the nasal walls outwards. Some people prefer this system because it creates a more noticeable opening sensation than a conventional adhesive strip.
Magnetic nasal strips may suit people wanting:
- A stronger outward lifting sensation
- A reusable magnetic component
- Replaceable adhesive tabs
- Support for sleep or exercise
- An alternative to conventional adhesive strips
Can a Deviated Septum Cause Snoring?
A deviated septum occurs when the wall dividing the two sides of the nose is crooked, making one side narrower. This can affect nasal breathing and may contribute to noisy breathing or snoring.
Nose strips may improve the feeling of airflow for some people, but they cannot straighten or treat the underlying septum. Persistent one-sided obstruction should be discussed with a doctor or ENT specialist.
Snoring vs Sleep Apnoea
When Snoring May Be a Medical Warning Sign
Obstructive sleep apnoea occurs when the airway repeatedly narrows or closes during sleep. This disrupts normal breathing and may reduce oxygen levels.
Snoring is a common symptom, but not everyone who snores has sleep apnoea. The combination of snoring and other symptoms is what raises concern.
Speak with a GP if you experience:
- Witnessed pauses in breathing
- Waking while gasping or choking
- Severe daytime sleepiness
- Morning headaches
- Unrefreshing sleep despite enough time in bed
- Difficulty concentrating or staying awake while driving
- High blood pressure
- Persistent loud snoring in a child
A Practical Starting Point
Try This Two-Week Snoring Routine
- Sleep on your side rather than your back.
- Apply an On The Nose Co. nose strip to clean, dry skin before bed.
- Avoid alcohol for at least three hours before sleep.
- Address nasal congestion with saline where suitable.
- Wash bedding regularly and reduce bedroom allergens.
- Maintain consistent sleep and wake times.
- Ask your partner whether the volume or frequency of snoring changes.
Frequently Asked Questions
Snoring in Australia FAQ
How common is snoring in Australia?
The Sleep Health Foundation reports that approximately 40% of men and 30% of women experience at least mild snoring on some nights. Around 15% of people snore on most nights.
What is the most common cause of snoring?
Snoring often has several contributing factors, including restricted nasal airflow, back sleeping, alcohol, relaxed throat tissues and mouth-open breathing.
Do nose strips help with snoring?
Nose strips for snoring may help when restricted nasal airflow or congestion contributes to the noise. They are less likely to help snoring originating mainly in the tongue or throat.
Are nose strips drug free?
Yes. External nose strips work mechanically by gently lifting the sides of the nose rather than using medication.
Can a deviated septum cause snoring?
Yes. A significant deviation can narrow one side of the nose and make nasal breathing more difficult. Nose strips may support airflow comfort but cannot correct the deviation.
Does sleeping on your side reduce snoring?
Side sleeping may reduce snoring for people whose symptoms worsen on their back by helping prevent the tongue and soft tissues from moving directly backwards.
Can mouth tape stop snoring?
Sleep mouth tape may help selected adults whose snoring is linked to open-mouth sleeping. It should only be used when nasal breathing is completely clear.
Are magnetic nasal strips better?
They are not automatically better for every user, but they may provide a more noticeable outward lifting sensation and include a reusable magnetic component.
Is snoring always a sign of sleep apnoea?
No. Many people snore without sleep apnoea. Breathing pauses, gasping, choking and severe daytime sleepiness are important warning signs.
Can children use adult nose strips?
Products should only be used within their stated age and safety instructions. Persistent loud snoring in a child should be assessed by a doctor.
How long should I test a snoring solution?
One to two weeks of consistent use is usually enough to determine whether an ordinary drug-free change affects your snoring or breathing comfort.
Australian Sources and Further Reading
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Find the Right On The Nose Co. Product for Your Routine
Explore drug-free nose strips, magnetic nasal strips and sleep mouth tape designed to support nasal breathing during sleep and everyday life.
This article provides general information only and is not medical advice. On The Nose Co. products may support nasal or closed-mouth breathing but do not diagnose or treat obstructive sleep apnoea. Speak with a healthcare professional if you experience breathing pauses, gasping, choking, persistent loud snoring or excessive daytime sleepiness.