I doubt there is anyone who hasn’t been kept awake at some point by the sound of snoring. Perhaps you even keep yourself awake by snoring. So, what exactly is this irritating nuisance, and how can we gain control over it?
Over 90 million Americans are affected by snoring, with 37 million experiencing it on a regular basis. While men make up the majority of snorers, it affects both genders and people of all ages.
What is Snoring?
Snoring occurs when the muscles in your body relax during sleep, including those in the back of your throat. As your tongue falls back and the throat narrows, the walls of the throat vibrate during inhalation, creating that unmistakable snoring noise. If the narrowing of the throat is severe enough, the walls can collapse entirely, leading to a complete cessation of breathing, a condition known as sleep apnea. Sleep apnea is a serious medical condition that requires immediate intervention, as it can lead to heart attack or stroke.
What Causes Snoring?
There are numerous causes of snoring, with the most common ones being:
- Alcohol consumption – Alcohol relaxes the muscles, including those in your throat, causing airway blockages and triggering the vibrations that lead to snoring. Since alcohol also promotes deep sleep, the snorer is less likely to wake up and adjust their position. If you only snore after drinking, the solution is simple—limit alcohol consumption, especially before bed.
- Poor muscle tone in the throat and tongue – This is a normal part of the aging process.
- Obstructed nasal passages – Any condition that inflames the airway passages can cause obstruction. Illness, allergies, infections, or a crookedly healed broken nose can all contribute. Additionally, conditions like enlarged adenoids or polyps are major factors in snoring.
- Bulky throat tissue – This is often a result of excessive weight.
- Elongated uvula (soft palate) – This narrows the throat opening and causes the vibrations that result in snoring.
Are There Any Easy Ways to Reduce Snoring Occurrences?
If snoring is not a nightly occurrence, there are several steps you can take to reduce its frequency. Simple measures include:
- Reducing your weight
- Establishing regular sleep patterns
- Limiting alcohol consumption (especially before bed)
- Avoiding meals for several hours before bedtime
- Sleeping on your side instead of your back
- Elevating your head with extra pillows
- Avoiding sleep enhancers such as antihistamines, sleep medications, and tranquilizers
While these tips can help reduce snoring, there are also various sleep devices on the market that claim to inhibit snoring. While they don’t address the physical causes of snoring, many of these devices can be effective.
What Are the Medical Treatments Available?
If snoring is severe or associated with sleep apnea, seeking medical attention is essential. Several medical treatments and surgical interventions can help:
- Tonsillectomy – Although less common today, this procedure is necessary if enlarged tonsils or adenoids are causing the snoring.
- Somnoplasty – If excessive tissue is the problem, this procedure uses radiofrequency energy to shrink the tissue.
- Genioglossus advancement – This surgery pulls the tongue forward to prevent it from collapsing in the lower throat.
- CPAP (Continuous Positive Airway Pressure) – This non-surgical treatment involves a nasal mask that forces air through the airway, preventing tissue collapse during sleep.
If snoring is disrupting your sleep, it’s likely affecting your overall health as well. It’s crucial to address the issue and seek a solution for a healthier night’s rest.
