Snoring is typically about 45 to 60 decibels (dB) when measured near the bed — roughly the level of a quiet-to-normal conversation — and louder snorers can go higher. In a study of 1,643 snorers recorded during overnight sleep studies, average snoring loudness ranged from about 46 dB in people without sleep apnea to about 60 dB in people with very severe sleep apnea. For comparison, the World Health Organization recommends bedroom noise at night stay below 30 dB for good sleep, so even average snoring is well above what a bed partner can comfortably sleep through.
Key takeaways
- Most measured snoring falls in the 45–60 dB range; peaks can be louder.
- Louder snoring tends to go with more severe obstructive sleep apnea (OSA), but loudness alone cannot diagnose or rule it out.
- About two-thirds of habitual snorers in one study snored above 45 dB(A), and roughly 14% exceeded 53 dB(A).
- Snoring sound is mostly low-pitched (under about 500 Hz), which is why it passes through walls and pillows so easily.
- Snoring is far below the 85 dBA level linked to hearing damage, but well above the WHO’s 30 dB bedroom guideline for sleep.
How loud is snoring? The research numbers
Snoring loudness depends on the person, the night, body position, alcohol, congestion and where the microphone sits, so published figures vary. Two large studies that measured snoring with calibrated equipment during sleep studies give a useful picture:
| Group (Maimon & Hanly, 2010; 1,643 snorers) | Average snoring loudness |
|---|---|
| No sleep apnea (AHI under 5) | 46.3 dB |
| Mild OSA (AHI 5–15) | 48.6 dB |
| Moderate OSA (AHI 15–30) | 51.6 dB |
| Severe OSA (AHI 30–50) | 54.2 dB |
| Very severe OSA (AHI over 50) | 60.5 dB |
AHI (apnea-hypopnea index) is the number of breathing pauses and shallow-breathing events per hour of sleep. In this study, snoring got steadily louder as sleep apnea became more severe, but the authors stressed that loudness varied widely between individuals, so it is not a reliable diagnostic test on its own.
A second study (Sowho and colleagues, Sleep, 2020) recorded 162 habitual snorers and found snoring above 45 dB(A) in about two-thirds of them, with roughly 14% exceeding 53 dB(A) — a level the authors treated as noise pollution for a bed partner. Both the loudness and how often a person snored helped predict who had sleep apnea.
What does 70 dB snoring mean?
Readings of 70 dB or more are possible, especially on a phone app held close to the snorer or in peak moments, but they are above the averages measured in sleep labs. Very loud, habitual snoring is one of the classic signs of sleep apnea, so a snorer who regularly hits these levels — particularly with gasping, pauses in breathing or daytime sleepiness — should talk to a doctor about a sleep apnea test.
Snoring compared with everyday sounds
| Sound | Approximate level |
|---|---|
| WHO guideline for a bedroom at night | Under 30 dB(A) |
| Typical snoring (sleep-study averages) | 46–60 dB |
| Normal conversation | 60–70 dBA |
| Movie theater | 74–104 dBA |
| Motorcycles | 80–110 dBA |
| Long or repeated exposure can cause hearing loss | 85 dBA and above |
Decibels are logarithmic: every 10 dB increase is roughly a doubling of perceived loudness. So a 60 dB snore sounds about twice as loud as a 50 dB snore, and around eight times louder than the 30 dB bedroom level the WHO recommends.
Snoring frequency range: why snoring is so hard to block
A review of snoring acoustics in Sleep Medicine Reviews describes snoring as a low-pitched sound with a fundamental frequency in the low-frequency range (under about 500 Hz), plus harmonics. Snoring driven by the soft palate is the classic low, fluttering snore; snoring from other parts of the throat, such as the tongue base, is more noise-like with energy above 500 Hz. Low-frequency sound travels through walls, doors and pillows more easily than high-pitched sound and is generally harder to block, which is why a partner’s snoring can be heard even with earplugs in. See our best earplugs for snoring guide for options with higher noise reduction ratings.
What makes snoring louder?
- Sleep apnea: snoring intensity rises with OSA severity.
- Sleeping on your back: gravity lets the tongue and soft palate fall back into the airway. See why you snore on your back.
- Alcohol and sedatives: relax throat muscles — see alcohol and snoring.
- Nasal congestion: forces mouth breathing and stronger suction on the throat.
- Weight gain: extra tissue around the neck narrows the airway.
How to measure how loud you snore
A smartphone snoring app is the easiest way to record your snoring and get a rough loudness score over the night. Keep the phone in the same spot each night (for example, on the nightstand about an arm’s length away) so the readings are comparable, and remember that phone microphones are not calibrated sound meters. Our guide to the best snoring apps compares the popular options. A recording is also useful to play for your doctor.
How loud snoring affects a bed partner
Night-time noise is a recognized health issue: the WHO notes that noise can cause sleep disturbance, and recommends under 30 dB(A) in bedrooms at night. A partner sleeping next to a 50–60 dB snorer may wake repeatedly, sleep lightly or move to another room. Practical options include earplugs, white noise, going to bed first, or separate rooms on bad nights — see what to do when someone is snoring and you can’t sleep. The longer-term fix is treating the snoring itself.
How to make snoring quieter
- Get checked for sleep apnea if snoring is loud and habitual, especially with pauses, gasping or daytime sleepiness. OSA is treated with CPAP, oral appliances and other therapies.
- Try side sleeping and raise the head of the bed slightly.
- Avoid alcohol in the hours before bed.
- Clear your nose with saline, allergy treatment, or nasal strips.
- Consider a mandibular advancement mouthpiece, which holds the lower jaw slightly forward to keep the airway more open during sleep.
This article is for general information and is not a substitute for medical advice. Loud, habitual snoring can be a sign of sleep apnea; talk to a healthcare professional if you are concerned.
Frequently Asked Questions
How many decibels is snoring?
Most snoring measured in sleep studies averages about 45 to 60 dB. In one study of 1,643 snorers, the average was about 46 dB in people without sleep apnea and about 60 dB in people with very severe sleep apnea.
What dB is considered loud snoring?
There is no single official cutoff. One sleep study treated snoring above 53 dB(A) as noise pollution for a bed partner. Anything that regularly wakes a partner is loud enough to address.
Is 70 dB snoring normal?
It is above the averages measured in sleep labs, though phone apps held close to the snorer can show such peaks. Regular, very loud snoring is a classic sign of sleep apnea and is worth discussing with a doctor.
What frequency is snoring?
Snoring is mostly low-pitched, with a fundamental frequency under about 500 Hz. Soft-palate snoring sits lower; snoring from the tongue base has more energy above 500 Hz.
Can snoring damage your hearing?
Snoring is well below the 85 dBA level linked to hearing damage from long or repeated exposure, so it is very unlikely to harm hearing. It can, however, seriously disrupt a bed partner’s sleep.
Does louder snoring mean sleep apnea?
Louder snoring is associated with more severe sleep apnea, but loudness alone cannot diagnose it. Quiet snorers can have sleep apnea and loud snorers may not. A sleep study is the only way to know.
Sources
- Maimon N, Hanly PJ. Does Snoring Intensity Correlate with the Severity of Obstructive Sleep Apnea? J Clin Sleep Med. 2010
- Sowho M, et al. Snoring: a source of noise pollution and sleep apnea predictor. Sleep. 2020
- Pevernagie D, Aarts RM, De Meyer M. The acoustics of snoring. Sleep Med Rev. 2010
- World Health Organization (Europe) — Noise fact sheet
- NIDCD (NIH) — Noise-Induced Hearing Loss
- NHLBI (NIH) — Sleep Apnea Symptoms
