Australian Sleep & Breathing Report
The Australian Snoring & Nasal Breathing Report 2026
A plain-English guide to how common snoring is in Australia, what causes it and which drug-free strategies may support quieter sleep and clearer nasal breathing.
Updated July 2026 • 10 min read • Fact-checked
The Short Answer
Snoring is extremely common, 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.
For people whose snoring is connected to blocked or restricted nasal airflow, improving nasal breathing may be one of the simplest places to begin. This can include addressing allergies, sleeping on your side and using external nose strips.
However, loud snoring accompanied by breathing pauses, gasping, morning headaches or daytime sleepiness should be assessed by a doctor because it may be a sign of obstructive sleep apnoea.
Australia at a Glance
Snoring and Sleep in Australia
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.
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 depending on how snoring and sleep problems are measured.
Why We Created This Report
Snoring is often treated as a joke or a relationship annoyance, but persistent snoring can affect sleep quality for both the person snoring and anyone sharing the room.
It can also be difficult to know which information to trust. Many articles focus only on expensive treatments, while others promise that one product will stop every type of snoring.
The truth is more nuanced. Snoring may come from the nose, soft palate, tongue or throat. The most useful solution is the one that addresses the part of the airway contributing to the noise.
This article provides general information only. It does not diagnose snoring, obstructive sleep apnoea or any other medical condition.
Understanding the Noise
What Actually Causes Snoring?
Snoring occurs when airflow passes through a narrowed airway and causes surrounding tissues to vibrate during sleep.
The narrowing may happen around:
The Nose
Congestion, allergies, a deviated septum or narrowing around the nasal valve can make nasal breathing more difficult.
The Soft Palate
Tissue near the roof and back of the mouth may vibrate as air moves through the airway.
The Tongue and Throat
During sleep, the tongue and surrounding muscles can relax backwards and reduce the space available for airflow.
Nasal Snoring
Signs Your Nose May Be Contributing
- You regularly wake with a blocked or congested nose.
- Your breathing feels restricted through one or both nostrils.
- You experience hay fever or other allergies.
- You breathe through your mouth while sleeping.
- Your snoring becomes worse when you have a cold.
- Your snoring improves when your nasal passages feel clearer.
Recommended for Nasal Airflow
On The Nose Co. Nose Strips
External nose strips gently lift the sides of the nose to support clearer nasal airflow without medication.
Drug-Free Strategies
What May Help Reduce Snoring?
Improve Nasal Airflow
If nasal restriction is contributing to your snoring, addressing congestion and using nose strips for snoring may support easier nasal breathing overnight.
Sleep on Your Side
Sleeping on your back can allow the tongue and soft tissues to move backwards. Side sleeping may help people whose snoring is position dependent.
Address Allergies and Congestion
Saline rinses, allergen reduction and appropriate allergy treatment may help when nasal blockage is caused by hay fever or chronic congestion.
Limit Alcohol Before Bed
Alcohol can relax muscles around the airway and disrupt sleep. Avoiding it close to bedtime may reduce snoring for some people.
Maintain a Healthy Weight
Additional tissue around the neck and throat may reduce airway space during sleep. Gradual weight loss may help when weight is a contributing factor.
Consider Mouth Tape Carefully
Sleep mouth tape may encourage closed-mouth breathing in suitable adults who can already breathe clearly through their nose. It should not be used as a treatment for sleep apnoea or when nasal breathing is restricted.
Be Cautious of Quick-Fix Claims
No single product can stop every type of snoring. Be cautious of products that:
- Claim to cure obstructive sleep apnoea
- Promise permanent results after one use
- Do not explain how the product works
- Discourage medical assessment
- Make medical claims without appropriate evidence
Snoring vs Sleep Apnoea
When Snoring May Be More Than Just Noise
Ordinary snoring involves tissue vibration. Obstructive sleep apnoea involves repeated narrowing or closure of the airway that interrupts normal breathing.
A person can snore without having sleep apnoea, but loud and persistent snoring is one of the warning signs.
Speak to a GP if you notice:
- Pauses in breathing during sleep
- Waking while gasping or choking
- Severe daytime sleepiness
- Morning headaches
- Unrefreshing sleep despite enough time in bed
- Snoring that affects driving, work or concentration
- 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.
- Use a saline rinse if nasal congestion is an issue.
- Keep bedding clean and minimise bedroom allergens.
- Ask your partner whether the frequency or volume of snoring changes.
Frequently Asked Questions
Australian Snoring Report 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.
Do nose strips help with snoring?
Nose strips for snoring may help when restricted nasal airflow or congestion is contributing to the noise.
Can a deviated septum cause snoring?
A significant deviated septum may make nasal breathing more difficult and can be associated with snoring or noisy breathing during sleep.
Is snoring always sleep apnoea?
No. Many people snore without sleep apnoea. However, loud snoring combined with breathing pauses, gasping or severe daytime sleepiness should be medically assessed.
Are nose strips drug free?
Yes. External nose strips work mechanically by lifting the sides of the nose rather than using medication.
Can I use nose strips every night?
They can generally be used regularly when applied and removed as directed. Stop using them if you experience persistent redness, irritation or discomfort.
Australian Sources and Further Reading
Ready to Breathe Better Tonight?
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Explore our drug-free nose strips for sleeping, snoring, running and everyday breathing.
This article is for general information only and is not medical advice. On The Nose Co. nose strips may support nasal airflow but do not diagnose or treat obstructive sleep apnoea. Speak with your GP if you experience breathing pauses, gasping, choking or excessive daytime sleepiness.