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Ways to reduce snoring
Snoring is the vibration of respiratory structures and the resulting sound, due to obstructed air movement during breathing while sleeping. In some cases the sound may be soft, but in other cases, it can be loud and unpleasant. Snoring during sleep may be a sign, or first alarm, of obstructive sleep apnea (OSA)
In order to tackle this sleep troubling phenomena, and allow your partner to sleep peacefully, we give you a few tips to help reduce and eliminate snoring…
The causes of snoring:
Identify the cause to find the cure
Not all snoring is the same. In fact, everyone snores for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter, deeper sleep.
People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing. Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making your snoring better.
Where does the snoring sound come from?
Snoring happens when you can’t move air freely through your nose and mouth during sleep. Often caused by the narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.
Common causes of snoring
As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
- The way you’re built.
Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
- Nasal and sinus problems.
Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
- Being overweight or out of shape.
Fatty tissue and poor muscle tone contribute to snoring.
- Alcohol, smoking, and medications.
Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.
- Sleep posture.
Sleeping flat on your back causes the flesh of your throat to relax and block the airway.
How you snore reveals why you snore
It’s crucial to note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.
- Closed-mouth snoring may indicate a problem with your tongue.
- Open-mouth snoring may be related to the tissues in your throat.
- Snoring when sleeping on your back is probably mild snoring – improved sleep habits and lifestyle changes may be effective cures.
- Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.
What is the clinical importance of snoring?
It is important to recognize determine if snoring is related to an underlying medical condition or is an isolated (primary) problem (not associated with any underlying disease).
More specifically, primary snoring is not associated with obstructive sleep apnea, upper airway resistance, insomnia, or other sleep disorders. This distinction is important because of the associated link between the underlying conditions and other adverse health effects.
For example, obstructive sleep apnea (OSA) is associated with higher risks of cardiovascular disease such as heart attacks and strokes. This association is thought to exist because of higher prevalence of high blood pressure (hypertension) in individuals with obstructive sleep apnea. On the other hand, studies have shown that people with primary snoring did not have higher rates of elevated blood pressure compared to the general public.