Snoring Myths: What You’ve Heard (and What’s Actually True)

Snoring Myths: What You’ve Heard (and What’s Actually True)

From bedtime myths to real risks—here’s what snoring is really trying to tell you.

Snoring is one of those things people love to joke about—like it’s just another quirky bedtime habit. We’ve all heard the playful complaints: “You could saw logs with that noise!” or “I had to sleep with earplugs… again.” But for anyone who snores (or sleeps next to someone who does), it’s not always so funny.

Snoring can disrupt sleep, lead to tension between partners, and—most importantly—be a sign that something deeper is going on with your breathing. The problem is, most people don’t know that. They either shrug it off or feel stuck, assuming it’s just part of getting older or something they can’t control.

Let’s change that. In this post, we’re tackling some of the most common snoring myths that could be holding you back from better rest. Because understanding what’s really going on is the first step toward a healthier, quieter night.

Myth #1: Snoring is harmless.

Let’s start with the big one.

Occasional light snoring—especially if you’ve got a cold or allergies—might not be cause for concern. But habitual or loud snoring isn’t just a nuisance. It can be a red flag for obstructive sleep apnea (OSA), a sleep disorder where your airway repeatedly becomes partially or completely blocked during sleep. This blockage causes you to stop breathing for seconds (or even minutes) at a time, sometimes hundreds of times per night.

Think about that: you could be waking up over and over without even realizing it. Your brain briefly jolts you out of deep sleep to restore breathing, leaving you exhausted by morning—even if you don’t remember waking up.

Left untreated, sleep apnea has been linked to high blood pressure, heart disease, stroke, and even memory and mood issues. So no, snoring isn’t “just noise.” It might be a whisper (or a roar) from your body saying, “Hey, I’m working harder than I should be.”

Myth #2: Only older or overweight people snore.

Sure, age and weight can be risk factors. As we get older, muscle tone in the throat and tongue naturally decreases. And excess tissue around the neck can put pressure on the airway, making it easier to collapse during sleep.

But here’s the truth: anyone can snore. Young, athletic, healthy people snore. Even kids can snore if they’re mouth breathing or have enlarged tonsils.

Why? Because snoring isn’t just about age or size—it’s about the structure and function of your airway. Things like:

• Nasal congestion or allergies
• Jaw alignment or tongue posture
• Weak throat muscles
• Mouth breathing (especially at night)
• A large uvula (that soft flap at the back of your throat), enlarged tonsils, or swollen adenoids (glands behind the nose)—all of which can block airflow
• Even your sleep position

That’s why it’s so important to look beyond the stereotypes. If you or your partner snores, don’t assume it’s “normal” just because you’re not in a high-risk group. The underlying issue could still be worth addressing.

Myth #3: There’s nothing you can do about it (unless you want a CPAP or surgery).

This one keeps a lot of people feeling stuck. Maybe they’ve tried a few snore strips or sprays with no luck. Maybe they’ve heard horror stories about CPAP machines or invasive surgeries and thought, “No thanks.”

The good news? There’s a middle ground.

One promising approach is called myofunctional therapy—a set of targeted exercises that strengthen the muscles of the tongue, mouth, and throat. Think of it like physical therapy for your airway. When these muscles are stronger, they’re less likely to collapse or vibrate during sleep.

What’s exciting is that recent studies have shown that myofunctional therapy can significantly reduce snoring and even help with mild to moderate sleep apnea. It’s simple, non-invasive, and doesn’t require wearing anything to bed.

And you don’t have to carve out extra time for exercises if you don’t want to. With a tool like the REMplenish™ Myo-Nozzle, you can build that muscle tone passively—just by sipping water during the day. The specially designed resistance nozzle engages your airway muscles while you hydrate. Over time, that daily habit can lead to quieter nights and easier breathing.

Myth #4: If you sleep on your back, you’re doomed.

It’s true that back sleeping tends to make snoring worse. Gravity causes the tongue and soft tissues to fall backward, narrowing the airway and increasing vibration.

But “doomed”? Not quite.

There are ways to work around it:

• Side sleeping is often better. (Some folks even use body pillows or wearable devices that help train them to stay on their side.)
• Elevating your head slightly can reduce pressure on the airway.
• Strengthening your airway muscles, as mentioned above, helps keep your airway open—regardless of your sleep position.

So even if you’re a committed back-sleeper, there’s still hope. It’s not about perfection—it’s about giving your body the best chance to breathe freely, however you sleep.

Myth #5: You’ll know if your snoring is serious.

Not necessarily.

Many people with moderate to severe sleep apnea go undiagnosed for years because they assume everything’s fine. After all, they don’t feel like they’re waking up gasping. But that’s the thing—your body gets used to these interruptions. You may not remember them, but the effects build up: daytime fatigue, brain fog, mood swings, and that constant “I slept 8 hours but still feel tired” feeling.

A partner might notice pauses in your breathing or sudden choking or gasping sounds at night. But if you sleep alone, you might not even know it’s happening.

Some subtle signs to watch for:

• Waking up with a dry mouth or sore throat
• Frequent headaches in the morning
• Difficulty concentrating
• Irritability or mood changes
• Falling asleep during quiet activities like reading or watching TV

If any of that sounds familiar, it’s worth checking in with a healthcare provider or a sleep specialist. A simple home sleep test could provide answers—and peace of mind.

Myth #6: Snoring is “just one of those things.”

We tend to treat snoring like a normal part of life—just another thing people do in their sleep. And while it is common—affecting around 90 million Americans—it’s not something you have to accept as inevitable. Common doesn’t mean harmless, and it certainly doesn’t mean unchangeable.

Airway health is like any other part of your body: it responds to strength, support, and consistent care. That means your breathing (and your snoring) can absolutely improve with the right habits.

It’s not about fixing everything overnight. It’s about making small, sustainable choices that support better function—like breathing through your nose, avoiding alcohol before bed, staying hydrated, and yes, strengthening those airway muscles a little each day.

The Bottom Line

Snoring doesn’t have to be your forever story.

Whether it’s keeping you up at night, causing friction with your partner, or leaving you drained during the day, snoring is your body’s way of waving a flag and asking for attention. And thankfully, you don’t need drastic measures to start making a difference.

By understanding the truth behind these common myths, you’re already ahead of the game. And by taking small steps—like nasal breathing, sleep position tweaks, or sipping water through a REMplenish Myo-Nozzle—you’re giving your airway the support it needs to stay open and strong.

So here’s your takeaway today: If you’ve been ignoring snoring, now’s a great time to start listening. You might be surprised by how much better you (and your partner) can feel with just a few thoughtful changes.

Because better sleep isn’t just about silence—it’s about health, energy, and truly waking up refreshed.