Snoring happens when the tissue in a person’s upper airway vibrates, causing noisy breathing during sleep. While often seen as a minor issue, it can sometimes indicate a more serious health concern. If snoring becomes disruptive or is accompanied by other symptoms, it’s important to consult a doctor.
Causes of Snoring
How Snoring Occurs
When awake, the tissues in the throat and upper airway remain open, allowing air to flow freely into the lungs. However, during sleep, the soft tissues and tongue relax, which can partially block the airway. This resistance to airflow causes vibration, leading to snoring.
Common Risk Factors
Several factors can contribute to snoring, including:
- Smoking
- Drinking alcohol
- Using depressants or muscle relaxants
- Sleeping on your back
- Nasal congestion from a cold or allergies
- A deviated septum or other structural issues
- Being middle-aged
- Being male
- Pregnancy
- Genetic traits affecting the structure of the mouth and throat
Prevalence and Health Risks
According to the American Academy of Sleep Medicine:
- Around 40% of adult men and 24% of adult women snore regularly.
- Snoring is more common in middle age, though men over 70 are less likely to snore compared to younger men.
- Research suggests that people who snore are more likely to have:
- Obesity
- Stress
- Low levels of high-density lipoprotein (HDL) or “good” cholesterol
These factors can increase the risk of cardiovascular disease. However, experts are unsure whether snoring directly causes these conditions or if they result from them.
Snoring and Sleep Apnea
Snoring can be a sign of sleep apnea, a condition where a person may temporarily stop breathing while sleeping, followed by choking or gasping sounds.
Types of Sleep Apnea
- Obstructive sleep apnea (OSA) – Caused by a physical blockage in the airway and often linked with snoring.
- Central sleep apnea (CSA) – Arises from a malfunction in the central nervous system that controls breathing and is not typically associated with snoring.
Symptoms of Sleep Apnea
- Loud snoring
- Daytime sleepiness
- Insomnia
- Morning headaches
- Difficulty concentrating or remembering things
- Irritability
- Low libido
Sleep apnea is also associated with conditions like hypertension, congestive heart failure, hypothyroidism, and certain nervous system disorders. Studies suggest that about 50% of people with hypertension may also have sleep apnea, which may contribute to high blood pressure.
Home Remedies for Snoring
1. Avoiding Alcohol and Sedating Medications
- Alcohol and sedatives relax muscles, increasing the likelihood of snoring.
- Sleep aids should only be used under a doctor’s supervision.
2. Relieving Nasal Obstruction
- Nasal congestion can contribute to snoring.
- Treatments include:
- Nasal strips
- Corticosteroid and moisturizing nasal sprays
- Antihistamines
- Room humidifiers
3. Changing Sleep Positions
- Sleeping on your back can cause the tongue to block the airway.
- Solutions:
- Sleep on your side
- Raise the head of the bed by a few inches
- Use an anti-snore pillow
- Sew a tennis ball or a soft object onto the back of your sleep shirt
- Use positional devices to maintain side-sleeping
4. Weight Management
- Excess fat around the airway can narrow the passage and obstruct airflow.
- Maintaining a healthy weight can reduce snoring risk.
5. Oral Appliances
- A custom-fitted oral appliance can help keep the airway open by moving the tongue and jaw forward.
- A trained dentist can design this device.
6. Throat Exercises
- Strengthening throat muscles may help prevent airway collapse.
- Suggested exercises:
- Repeating vowels aloud for 3 minutes daily
- Holding pursed lips for 30 seconds
- Tightening the back throat muscles for 30 seconds
- Sliding the tongue back while it’s behind the top front teeth for 3 minutes daily
- Pressing the tongue against the roof of the mouth for 3 minutes daily
- Moving the jaw to one side, holding for 30 seconds, then repeating on the other side
- Consistency is key for results.
7. Quitting Smoking
- Tobacco smoke irritates airway tissues, causing inflammation and narrowing the airway.
- Quitting smoking reduces inflammation and lowers the risk of other conditions.
8. Following Good Sleep Hygiene Practices
- Poor sleep is linked to weight gain and snoring.
- Tips for better sleep:
- Ensure a comfortable bed
- Keep the room cool and quiet
- Use blackout curtains
- Stick to a regular sleep schedule
- Avoid screen time before bed
- Avoid large meals and drinks close to bedtime
- Exercise regularly, but not within 2-3 hours of bedtime
- Limit caffeine and nicotine intake
- Keep electronic devices out of the bedroom
Medical Treatments for Snoring
1. Continuous Positive Airway Pressure (CPAP)
- Standard treatment for obstructive sleep apnea.
- A mask delivers pressurized air to keep the airway open.
2. Surgery
- Surgery is a last resort when other treatments fail.
- Options include:
- Palatal implants – Stiffen loose tissue in the soft palate.
- Septoplasty – Corrects a deviated nasal septum.
- Uvulopalatopharyngoplasty (UPPP) – Removes excess tissue from the soft palate and uvula.
- Radiofrequency treatment – Tightens loose tissue in and around the throat and tongue.
- Genioglossus advancement – Moves the tongue’s attachment forward to create more space for breathing.
- All surgeries carry risks and should be carefully considered.
Conclusion
Snoring is a common issue that can often be managed through lifestyle changes and home remedies. However, if it becomes disruptive or is linked to sleep apnea, medical intervention may be necessary. Consulting a doctor can help determine the best treatment approach for reducing snoring and improving overall sleep quality.