Does Alcohol Cause Snoring? (UK Guide)
- James Smurthwaite
- May 4
- 6 min read
Snoring can turn a peaceful night into a frustrating ordeal — not just for the person snoring, but for anyone within earshot. And if the snoring seems to get worse after a few drinks, there’s a scientific reason for that. Alcohol is one of the most common lifestyle-related causes of snoring, and its effects on the body during sleep are more disruptive than many realise.
This guide breaks down the relationship between alcohol and snoring, looks at the science behind it, and offers real-world advice (and product solutions) to help reduce snoring after drinking. If snoring is affecting sleep quality, or possibly hinting at something more serious like sleep apnoea, this article is for you.
Why Does Alcohol Make You Snore?
Alcohol acts as a central nervous system depressant. That means it slows down brain activity, which in turn relaxes the muscles in your body, including those in your throat and airway. When the muscles in the back of the throat relax too much, they collapse slightly, narrowing the airway. As air passes through this restricted space, the surrounding tissues vibrate, producing the familiar (and often unwelcome) sound of snoring.
Key mechanisms:
Muscle relaxation: Alcohol reduces the tone of muscles that normally keep the airway open.
Delayed arousal response: Alcohol reduces your ability to wake up or adjust position in response to breathing difficulties.
Changes in sleep architecture: Alcohol reduces REM sleep and increases deep sleep initially, but can lead to sleep fragmentation later in the night.
In short: the more alcohol you consume, the more likely your throat muscles are to slacken, especially during deeper sleep stages — the perfect conditions for snoring.
Is Alcohol-Induced Snoring Dangerous?
Occasional snoring after a few drinks isn't usually a medical emergency. However, chronic or loud snoring, especially when linked to alcohol consumption, can sometimes indicate a more serious condition: obstructive sleep apnoea (OSA).
Sleep apnoea involves repeated episodes of airway blockage during sleep, leading to reduced oxygen levels and brief awakenings. Alcohol increases the risk of these episodes by relaxing the upper airway and reducing your natural response to low oxygen.
Warning signs to watch for:
Choking or gasping during sleep
Excessive daytime sleepiness
Morning headaches
High blood pressure
Pauses in breathing noticed by a partner
If these are present, especially after drinking, it’s worth speaking to a GP or sleep specialist. The NHS offers referrals for sleep studies where OSA is suspected.
Does the Type of Alcohol Matter?
While no alcohol is completely innocent when it comes to snoring, some types may have more noticeable effects than others. In general, the issue is quantity and timing, not necessarily the specific drink.
That said:
Spirits (e.g. whisky, gin) are more concentrated and often consumed in smaller volumes but may still impact sleep heavily.
Wine may increase nasal congestion in some people due to histamine content, compounding airway issues.
Beer may contribute to bloating, making diaphragm movement less efficient during sleep.
Regardless of type, drinking alcohol within 2–3 hours of bedtime is the key risk factor for snoring.
How Long Before Bed Should You Stop Drinking?
To reduce the risk of snoring, sleep experts generally recommend cutting off alcohol at least 3–4 hours before bedtime. This gives your body time to metabolise the alcohol before you fall asleep.
A standard unit of alcohol (e.g. one 25ml shot of spirits, half a pint of 4% beer, or a small 125ml glass of wine) takes roughly 1 hour to process, depending on factors like body weight, liver function, and hydration levels. Drinking water and eating food can help slow absorption, but they won’t eliminate the effect on airway muscles.
Who’s Most at Risk of Snoring After Drinking?
Some people are more susceptible to alcohol-induced snoring:
Men: Generally have narrower airways and higher risk of OSA.
People with larger neck circumference: More tissue to obstruct the airway.
Overweight individuals: Fat deposits around the throat and diaphragm reduce airflow.
Smokers: Increased inflammation in the upper airway.
Post-menopausal women: Reduced oestrogen may affect airway tone.
People with allergies or nasal congestion: Increased upper airway resistance.
These groups may also experience compounded effects when alcohol is added to the mix.
Alcohol, Snoring and Sleep Apnoea
Alcohol doesn’t just cause snoring — it can trigger or worsen sleep apnoea, even in those who don’t normally have it.
A 2018 study published in Sleep and Breathing found that alcohol consumption significantly increased the number of apnoeic events per hour, particularly in the first half of the night when alcohol levels were highest.
In people with diagnosed OSA, alcohol is known to:
Increase the severity of breathing pauses
Prolong the duration of oxygen deprivation
Delay the brain’s response to airway obstruction
For this reason, alcohol is not recommended in the evening for those with known or suspected sleep apnoea.
How to Reduce Snoring After Drinking
Even if cutting alcohol completely isn’t on the cards, there are practical ways to reduce the impact:
Avoid alcohol before bed: As noted, stop drinking 3–4 hours before sleep.
Stay hydrated: Dehydration thickens mucus, increasing snoring. Drink water throughout the day and before bed.
Sleep on your side: Back-sleeping worsens snoring by allowing the tongue to fall back into the throat.
Use a nasal strip: Nose strips like Breathe Right can open nasal passages and improve airflow.
Try an anti-snoring mouthguard: These devices reposition the jaw slightly forward, keeping the airway open.
Keep the bedroom air clean: Use an air purifier or keep windows open to reduce allergens.
Lose weight if needed: Even a modest reduction can decrease snoring.
Address allergies or congestion: Consider saline sprays or antihistamines if nasal obstruction is a factor.
Products That May Help Snoring
If alcohol-related snoring is a common occurrence, consider trying one of the following snoring aids, especially if abstinence or earlier cut-off times aren't realistic:
1. Anti-Snoring Mouthguards (Mandibular Advancement Devices)
These mouthpieces gently reposition the jaw and tongue, preventing the airway from collapsing. NHS-approved options exist, though many are available over the counter.
Popular UK options:
Snoreeze Snoring Relief Oral Device
SleepPro Easifit
VitalSleep (order online from UK retailers)
2. Nose Strips for Snoring
Adhesive nasal strips can physically open the nostrils, reducing nasal resistance. They won’t solve throat-based snoring but can help if congestion is a factor.
Top picks:
Breathe Right Nasal Strips (UK available)
Boots Nasal Strips
WoodyKnows Advanced Nasal Dilators
3. Adjustable Bed Wedges or Pillows
Elevating the head can reduce the gravitational collapse of the throat. Ideal when alcohol makes side sleeping difficult.
When to See a Doctor About Snoring
Alcohol-related snoring that occurs occasionally isn’t necessarily harmful, but if it’s loud, nightly, or linked to choking episodes, fatigue, or mood issues, it’s time to speak to a GP.
The NHS may refer for a home sleep study or overnight sleep lab assessment if sleep apnoea is suspected. Diagnosis opens up more tailored options such as CPAP (continuous positive airway pressure) or custom-fitted oral appliances.
Final Thoughts: Alcohol and Snoring
So, does alcohol cause snoring? Yes — and the link is both direct and well-established. Alcohol relaxes the muscles that support the airway, interferes with sleep architecture, and makes the body less responsive to breathing disruptions. For many people, that’s a recipe for a noisy night.
The good news? You don’t have to give up alcohol entirely to sleep more quietly. By managing timing, using practical tools like nasal strips and mouthguards, and being aware of risk factors, it’s possible to drink socially without wrecking sleep.
For those facing persistent or worsening snoring, especially with alcohol in the mix, it may be time to explore deeper causes and better solutions.
FAQ: Alcohol and Snoring
Why do I snore after drinking alcohol?
Alcohol relaxes the muscles in your throat and tongue, which can partially block your airway and cause snoring. It also reduces your body’s ability to respond to airway obstruction during sleep.
Can alcohol make snoring worse even if I don’t usually snore?
How long before bed should I stop drinking to prevent snoring?
Does alcohol affect snoring more in men or women?
Are there any alcohol types that cause more snoring than others?
Can reducing alcohol intake help stop snoring?
Should I use snoring aids if I’ve been drinking?
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