Many people who snore notice a familiar pattern during winter. As temperatures drop, physical activity may decrease, comfort foods become more appealing, and a few extra kilos can gradually creep on.

For some individuals, these seasonal changes seem to coincide with louder or more frequent snoring. While this observation may appear anecdotal, there is scientific evidence suggesting that weight fluctuations can influence airway function during sleep.

Research published in JAMA Network Open found that Australian adults commonly experience seasonal changes in body weight throughout the year. After reaching their lowest average weight in autumn, participants showed a measurable trend towards weight gain during winter. Although these changes were relatively modest, they demonstrate that seasonal weight gain is a common experience for many Australians.

This raises an important question: can gaining weight make you snore more?

In many cases, the answer is yes. Excess weight, particularly when it accumulates around the neck and upper airway, can contribute to airway narrowing and increase the likelihood of tissue vibration during sleep—the primary mechanism behind snoring.

Understanding the relationship between winter weight gain, neck circumference and snoring may help explain why some people experience worsening symptoms during the colder months, and what practical steps may help reduce them.

Is Winter Weight Gain Common?

While Australians do not experience winter during the festive season as many Northern Hemisphere countries do, seasonal weight fluctuations still occur.

Researchers tracking Australian adults over a 12-month period observed a cyclical pattern in body weight. Participants generally reached their lightest weight during autumn before regaining some of that weight throughout winter. Factors such as reduced physical activity, shorter daylight hours, increased sedentary behaviour and greater consumption of energy-dense foods are believed to contribute to these seasonal changes.

For people who already snore, even small increases in body weight may affect breathing during sleep.

Can Weight Gain Cause Snoring?

Snoring occurs when airflow becomes partially restricted during sleep, causing soft tissues in the upper airway to vibrate.

Weight gain can contribute to this process in several ways:

• Increased fatty tissue around the neck can place pressure on the airway.
• Fat deposits around the tongue and throat can reduce available airway space.
• Excess weight may increase the likelihood of airway collapse during sleep.
• Weight gain is a recognised risk factor for obstructive sleep apnoea (OSA).

This is why some people notice their snoring becomes louder or more frequent after gaining weight.

Why Weight Gain Often Becomes Noticeable Around the Neck

When people gain weight, the body decides where excess fat will be stored based on factors such as genetics, age, hormones and overall body composition.

For some individuals, weight gain is more noticeable around the abdomen. For others, the face, jawline and neck may show changes first.

This is why someone may notice:

• A softer jawline
• A developing double chin
• Fuller cheeks
• A larger neck circumference
• Clothing feeling tighter around the collar

Because the neck contains relatively little space surrounding the airway, even modest increases in tissue volume may have a greater impact on breathing during sleep than people realise.

While weight gain around the neck may affect appearance, its potential effect on airway function is often the more important consideration when snoring becomes a concern.

How Neck Fat Can Affect Breathing During Sleep

The upper airway is a flexible passageway rather than a rigid tube.

Throughout the day, muscles within the throat help keep the airway open. During sleep, these muscles naturally relax.

If excess fatty tissue has accumulated around the neck, under the chin, or within structures surrounding the throat, the airway may have less room available for airflow once these muscles relax.

As the airway narrows, air must travel through a smaller space.

This increase in airflow resistance can cause the soft tissues of the throat to vibrate, creating the sound associated with snoring.

For some people, weight gain may turn occasional snoring into a nightly occurrence. Others may notice their snoring becoming louder or more disruptive after developing a larger neck circumference.

Can Losing Weight Around the Neck Improve Snoring?

Although it is not possible to target fat loss in one specific area of the body, reducing overall body fat may help decrease fat deposits around the neck and upper airway.

For some individuals, this may lead to:

• Reduced airway crowding
• Improved airflow during sleep
• Less tissue vibration
• Reduced snoring intensity

The degree of improvement varies between individuals because snoring can have multiple contributing factors, including anatomy, nasal obstruction, sleeping position and underlying sleep disorders.

However, maintaining a healthy body weight remains one of the most commonly recommended lifestyle strategies for managing weight-related snoring.

Dietary Strategies to Help Prevent Winter Weight Gain

Because excess weight around the neck develops as part of overall weight gain, the goal is not to target the neck specifically but to minimise seasonal weight gain altogether.

Focus on Protein at Every Meal

Protein helps promote satiety and may reduce the temptation to snack on calorie-dense comfort foods during winter.

Examples include:

• Fish
• Chicken
• Eggs
• Greek yoghurt
• Tofu
• Legumes

Protein-rich meals can help people feel fuller for longer while supporting healthy weight management.

Increase Fibre Intake

Foods rich in fibre can support appetite regulation and help reduce excess calorie consumption.

Good options include:

• Vegetables
• Fruit
• Whole grains
• Beans
• Lentils

These foods add volume to meals without dramatically increasing calorie intake.

Be Mindful of Comfort Foods

Winter often encourages cravings for rich and energy-dense meals.

Rather than eliminating favourite foods altogether, consider balancing them with:

• Lean protein
• Vegetables
• Whole-food carbohydrate sources
• Appropriate portion sizes

Small adjustments made consistently throughout winter may help prevent gradual weight gain from accumulating.

Limit Alcohol Before Bed

Alcohol can contribute to weight gain while also relaxing the muscles that help keep the airway open during sleep.

For people already experiencing snoring related to neck weight gain, alcohol may further increase airway collapse and tissue vibration.

Immediate Relief While Working on Weight Management

Weight management takes time, but there are several steps that may help reduce snoring in the meantime.

Avoid Alcohol Close to Bedtime

Reducing alcohol consumption in the hours before sleep may help maintain better airway muscle tone.

Maintain Good Sleep Positioning

Sleeping on the side rather than the back may help reduce airway narrowing for some individuals.

Establish Consistent Sleep Habits

Adequate sleep and regular sleep schedules support overall health and may contribute to better sleep quality.

Manage Overall Weight Gain Early

Addressing small increases in weight before they become significant may help reduce the likelihood of developing a larger neck circumference and worsening snoring.

Can a Mouthguard for Snoring Help?

For some people, lifestyle changes alone may not completely resolve snoring.

An anti-snoring mouthguard, also known as a mandibular advancement device, may help keep the airway more open during sleep by gently positioning the lower jaw forward.

This forward positioning can help reduce the tendency for the tongue and surrounding soft tissues to move backwards and narrow the airway.

SnoreMD is a boil-and-bite mouthguard for snoring that allows users to create a customised fit at home. As an adjustable mandibular advancement device, it is designed to provide a non-invasive option for people seeking snoring relief.

As with any snoring solution, suitability varies depending on individual anatomy and the underlying cause of snoring.

When to Seek Professional Advice

Snoring should not always be dismissed as a minor inconvenience.

It is important to speak with a healthcare professional if snoring is accompanied by:

• Pauses in breathing during sleep
• Choking or gasping during the night
• Excessive daytime fatigue
• Morning headaches
• Difficulty concentrating

These symptoms may indicate obstructive sleep apnoea or another sleep-related breathing disorder that requires professional assessment.

Final Thoughts

For some people, winter weight gain may become particularly noticeable around the face, jawline and neck. While these changes can affect appearance, they may also influence the size of the upper airway during sleep.

As neck circumference increases, additional tissue surrounding the airway can contribute to airflow restriction and tissue vibration, potentially leading to louder or more frequent snoring.

Maintaining a healthy weight, making sensible dietary choices during winter and taking steps to support airway function may help reduce the impact of weight-related snoring. For suitable candidates, a mandibular advancement device such as SnoreMD may also provide additional support as part of a broader snoring management plan.

Disclaimer: This article is intended for general educational and informational purposes only and should not be considered medical advice, diagnosis or treatment. Snoring can have multiple causes, including anatomy, lifestyle factors, nasal obstruction and sleep-related breathing disorders such as obstructive sleep apnoea (OSA). Individual results may vary, and weight management strategies may not affect everyone in the same way. If you experience persistent snoring, excessive daytime sleepiness, choking or gasping during sleep, witnessed pauses in breathing, or other sleep concerns, consult your GP or a qualified healthcare professional for personalised advice and assessment. SnoreMD is designed to assist with snoring management and is not intended to diagnose, treat, cure or prevent any medical condition.