If you have started snoring more as you get older, you are not alone. Snoring can become more common in your 50s and 60s as natural changes in muscle tone, body composition and airway structure make the upper airway more vulnerable during sleep.
But getting older does not mean you simply have to put up with loud snoring. Depending on what is causing it, lifestyle changes, positional therapy and an oral appliance for snoring may help reduce the noise and improve sleep.
Why do people snore more as they get older?
Snoring happens when airflow through the upper airway causes relaxed tissues in the throat to vibrate. As we age, several changes can make this more likely.
Reduced muscle tone: The muscles of the tongue and throat naturally lose some tone with age. During sleep, these relaxed tissues can move towards the airway, narrowing the passage and contributing to snoring.
Changes in airway tissues: Throat tissues can become less flexible or thicker over time, potentially reducing the space available for airflow.
Changes in body composition: Weight and fat distribution can change with age. Additional tissue around the neck may put pressure on the airway and contribute to snoring in ageing.
Hormonal changes: For women, the hormonal changes associated with menopause can affect upper-airway muscle tone and fat distribution, potentially causing snoring to begin or become worse.
This helps explain why snoring in your 50s or snoring in your 60s may appear even if you rarely snored when you were younger.
Is snoring in your 50s and 60s normal?
Occasional snoring does not necessarily indicate a health problem. A blocked nose from a cold or allergies, sleeping on your back or drinking alcohol before bed can temporarily make snoring worse.
However, snoring more as you get older should not automatically be dismissed as a normal part of ageing.
Age is also associated with a greater risk of obstructive sleep apnoea (OSA), where the airway repeatedly becomes blocked during sleep. Seek medical advice if snoring occurs alongside:
- Witnessed pauses in breathing
- Gasping, choking or snorting during sleep
- Excessive daytime tiredness
- Morning headaches
- Waking with a very dry mouth or sore throat
- High blood pressure or other concerning symptoms
If these symptoms are present, a healthcare professional or sleep specialist can determine whether a sleep assessment is appropriate.
What can make snoring worse in your 50s or 60s?
Ageing is only one part of the picture. Everyday habits and other conditions can also contribute to loud snoring.
Alcohol can relax the muscles around the upper airway, particularly when consumed close to bedtime. Sleeping on your back can allow the tongue and soft palate to move towards the back of the throat. Smoking can irritate and inflame airway tissues, while nasal congestion and allergies can make breathing more difficult.
Weight gain can also increase the amount of tissue around the neck and throat, potentially narrowing the airway.
Addressing these contributing factors can therefore be an important part of a stop snoring strategy.
What are the best anti-snoring solutions for people in their 50s and 60s?
There is no single snoring remedy that works for everyone. The right approach depends on what is causing the snoring.
1. Snoring mouth guards and oral appliances
A snoring mouth guard, also called an oral appliance or mandibular advancement device (MAD), is designed to help keep the upper airway open during sleep.
Devices such as SnoreMD gently position the lower jaw forwards. This can help move the tongue and surrounding soft tissues away from the back of the throat, creating more space for airflow.
For people experiencing regular primary snoring, an adjustable anti-snoring mouthpiece can be a practical non-surgical option, particularly when snoring is related to the position of the jaw and tongue.
If you are looking for a best anti-snoring mouthpiece, consider adjustability, comfort, fit and whether the device is appropriate for your individual circumstances rather than choosing based on price alone.
2. CPAP therapy
Continuous positive airway pressure (CPAP) uses pressurised air to help keep the airway open during sleep. It is commonly used when snoring is associated with obstructive sleep apnoea rather than uncomplicated primary snoring.
If you suspect you may have OSA, a medical assessment should come before simply choosing an anti-snoring device.
3. Positional therapy
If you mainly snore while sleeping on your back, changing sleep position may help. Side sleeping, specialist pillows and other positional aids can reduce the effect of gravity on the tongue and soft palate.
4. Nasal strips and nasal dilators
Nasal strips and dilators can mechanically increase the space in the nasal passages. They may be useful when nasal congestion or restricted nasal airflow contributes to snoring, but they cannot address every cause of throat-based snoring.
5. Lifestyle changes
Reducing alcohol close to bedtime, maintaining a healthy weight, avoiding smoking and managing nasal congestion may all help reduce factors that contribute to snoring.
Do night guards help with snoring?
A conventional dental night guard for snoring is not necessarily the same as an oral appliance specifically designed to address snoring.
A traditional night guard primarily protects teeth from grinding or clenching. A mandibular advancement device, by comparison, is designed to alter the position of the lower jaw during sleep. Therefore, if your goal is to stop snoring, look for an oral appliance specifically intended for snoring rather than assuming a standard night guard will have the same effect.
What is the best snoring solution in your 50s or 60s?
For people with regular but uncomplicated snoring, an oral mouthpiece for snoring, such as an adjustable mandibular advancement device, may be one option worth considering alongside lifestyle and positional changes.
However, if your snoring is accompanied by breathing pauses, choking, gasping or significant daytime fatigue, don’t rely on a snoring mouthpiece or home remedy alone. These symptoms can indicate sleep apnoea and warrant professional assessment.
The bottom line: Snoring in old age is common, but persistent or worsening snoring should not simply be accepted as an inevitable part of getting older. Identifying the cause is the first step towards finding an effective, appropriate stop snoring solution.
Medical Disclaimer: The information provided in this article is for general educational purposes only and is not intended to diagnose, treat, cure or prevent any medical condition. SnoreMD is not a sleep clinic and does not diagnose sleep apnoea or other sleep-related conditions. If you have persistent, worsening or loud snoring, or experience symptoms such as pauses in breathing, gasping, choking, excessive daytime sleepiness or morning headaches, speak with your GP or another qualified healthcare professional. If you have an existing medical condition, take medication, or have concerns about whether an oral appliance is suitable for you, consult your GP or healthcare professional before using a snoring device.
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