Breathe Easy at Night: Strategies to Stop Snoring

Definition of Snoring and Its Common Causes

Snoring is a harsh rattling or rumbling sound that occurs when one breathes during sleep. Most people snore occasionally, but some snore almost every day due to potentially dangerous sleep disorders.

Common causes of snoring include:

Age and Gender

Older individuals are more likely to snore due to low muscle tone in the airways. Men are more likely to snore than women.

Obstructive Sleep Apnea

Snoring is closely linked to a sleep disorder called obstructive sleep apnea (OSA), which is caused by a physical obstruction or narrowing of the upper airway. OSA is associated with loud snoring, interrupted by brief periods of stopped breathing (apnea). Once the person starts breathing again, they loudly snore, gasp for breath, and resume breathing.

Note: Central sleep apnea is a breathing disorder caused by abnormal signals from the central nervous system to the breathing muscles. It results in periods of apnea (when you stop breathing) alternating with normal breathing. Read: Hypopnea vs Apnea: Know the Difference.

Anatomical Abnormalities

Snoring can occur due to narrowing of the airways caused by anatomical (structural) issues in the nose, such as nasal polyps or a deviated nasal septum; in the mouth, such as a thick tongue or long soft palate; or in the throat, such as enlarged tonsils and adenoids.

Sleep Issues

Sleep deprivation and sleep posture, such as sleeping on your back, can close the airway and lead to snoring.

Obesity

Being overweight or obese increases the risk of snoring due to excess neck fat and soft tissues in the throat, which can cause partial blockage of the upper part of the airway.

Alcohol Consumption

Drinking alcohol can lead to snoring by causing relaxation of the throat muscles, which leads to narrowed airways.

Family History

People who have close family members who snore or have obstructive sleep apnea are more likely to snore.

The Science Behind Why People Snore

The Role of Throat Muscles, Soft Palate, and Nasal Passages

Snoring occurs due to an obstruction of airflow in the upper airway. This obstruction is often the result of muscles in the tongue, soft palate, and throat relaxing during sleep. The relaxed muscles cause a narrowing of the airway, which leads to turbulent airflow. As a result, the surrounding tissues vibrate, causing snoring sounds. The narrower the airway becomes, the louder the snoring because it requires a greater force for the air to flow, causing increased vibration.

Another common cause of snoring is a structural issue in the nose, such as a deviated septum. The nasal septum is a cartilage that divides the two nasal passages. If it is deviated to one side, it can make one nasal passage much narrower. A narrow sinus passage can cause trouble breathing through the nose, leading to mouth breathing and snoring.

Impact of Sleep Position on Snoring

Sleeping on your back can make snoring worse. The effect of gravity in this sleep posture causes the soft palate and the base of the tongue to collapse against the airway, making it narrower. Then, airflow comes through, vibrating these soft tissues in the nose and throat, causing the rattling noise of snoring. Sleeping on your side or stomach may reduce snoring or even eliminate snoring in some people.

Factors That Worsen Snoring

Health Conditions

Some health conditions that can make snoring worse include:

Obesity
Allergies and swollen nasal tissues leading to chronic nasal congestion
Obstructive sleep apnea
Structural abnormalities in the face, nose, mouth, or throat
Diabetes
Hypothyroidism or underactive thyroid
Certain medications, such as sedatives and sedating antihistamines

Find out the Best Sleep Aids: Prescription Vs. Over-The-Counter.

Lifestyle Choices

Lifestyle choices that can cause or worsen snoring include:

Alcohol consumption.
Smoking.
Sleeping position on the back.

The Health Implications of Snoring

Snoring and Sleep Apnea: Recognizing the Signs

Snoring and obstructive sleep apnea (OSA) frequently occur together. Loud snoring is a telltale sign of sleep apnea. Other signs and symptoms of OSA include:

Observed episodes of paused breathing during sleep.
Waking up during the night gasping for air.
Daytime sleepiness.
Morning headaches.
Dry mouth or sore throat in the morning.
Memory problems or trouble focusing and concentrating.
Mood changes, such as irritability and depression.
High blood pressure.
Low libido (decreased interest in sex).

Other Health Conditions Associated with Snoring

Untreated snoring and obstructive sleep apnea syndrome is associated with:

Daytime fatigue and sleepiness due to sleep deprivation.
Motor vehicle accidents and injuries due to sleepiness and reduced concentration.
An increased risk of cardiovascular disease, including high blood pressure, arrhythmia (irregular heartbeat), heart failure, heart attack, and stroke.
Diabetes.
An increased risk of eye problems, such as glaucoma.
Complications during surgery.
Sleep partner’s poor sleep quality.

When to Consult a Healthcare Provider

You should consult a health care provider if you or your partner notes the following:

Loud snoring almost every night, enough to disturb others sleeping in the same or adjoining rooms.
Waking up gasping or choking during the night.
Waking up confused throughout the night.
Others observe pauses in your breathing during sleep.
Daytime drowsiness or falling asleep during routine activities such as reading, watching TV, or driving a motor vehicle.

Diagnosis of Obstructive Sleep Apnea

Snoring and obstructive sleep apnea (OSA) often go hand-in-hand because snoring is a symptom of OSA. OSA is a dangerous condition that needs to be properly diagnosed and treated. If your healthcare provider suspects OSA, they might refer you for a sleep study called polysomnography. This test can sometimes be done at home but is usually done in a sleep center and requires an overnight stay.

During a sleep study, your body is connected to sensors that measure various parameters, including sleep patterns, breathing rate, brain waves, heart rate, blood oxygen level, eye movements, and leg movements.

Depending on the results, your doctor may recommend lifestyle changes or prescription treatments to prevent snoring.

Natural Remedies and Lifestyle Changes to Stop Snoring

Adjusting Sleep Positions: How It Can Help

Sleeping on your back can worsen snoring. In this sleeping position, gravity causes the soft palate and base of the tongue to collapse toward the back of the throat, narrowing the airway. Adjusting your sleeping position to your side or on your stomach can help keep your airway open, reduce snoring, and treat mild sleep apnea.

Weight Loss and Exercise

Losing weight can improve snoring symptoms by reducing the airway crowding caused by neck fat and poor muscle tone.

Avoid Alcohol at Bedtime

Drinking alcohol before bedtime can increase the risk of loud snoring. Alcohol relaxes the throat muscles and makes them more prone to flutter and cause snoring.

Quit Smoking

If you smoke, quitting smoking may help to resolve snoring or at least make snoring intensity less severe. Smoking can cause or worsen snoring by causing airway and nasal congestion.

Home Remedies Worth Trying

Humidifiers

Using a humidifier in your bedroom at night can keep the soft tissues in your nose, mouth, and throat moist. Humidity can reduce the vibrations of dry tissues when you breathe, thus reducing snoring.

Nasal Strips

Nasal strips are adhesive strips available over the counter. They help widen nasal passages, decrease airflow resistance, and improve breathing. An internal nasal dilator or external nasal dilator can achieve the same purpose: to reduce snoring. Controlling snoring can help you fall asleep faster and get more restful sleep.

Tennis Ball Technique

The tennis ball technique prevents sleeping on your back. It involves sewing a tennis ball to the back of your pajamas, making it impossible for you to lay comfortably on your back. Another home remedy that may alleviate snoring is the use of a full-body pillow.

The Importance of a Regular Sleep Schedule

Snoring can interfere with the quality and quantity of sleep. Lack of restful sleep can lead to daytime sleepiness, fatigue, and other health problems. A regular sleep schedule can optimize sleep.

Tips for regular sleep include going to bed and waking up at the same time every day, including weekends. Additionally, experts in clinical sleep medicine recommend that you practice good sleep hygiene by:

Sleeping in a dark and quiet room at a comfortable temperature.
Switching off all electronics (smartphones, tablets, TV) at least 2 hours before bedtime.
Avoiding large meals, alcohol, or caffeine for at least 3 hours before bedtime as they can trigger snoring.
Getting regular exercise (this will also help you lose weight).

Medical Interventions and Technologies

Over-the-Counter Solutions

Nasal Dilators

Anti-snoring devices, such as nasal strips or external or internal nasal dilators, are available over the counter. These devices may provide relief from a snoring problem. They can reduce obstructed breathing and improve sleep quality. Using them might help you get a good night's sleep and improve energy levels the next day.

Oral Appliances

Oral appliances are also called dental devices or mouthpieces. They help to keep your airway open during sleep. There are two main types of oral appliances for snoring:

Mandibular advancement devices that push the mandible (lower jaw) forward.
Tongue-retaining devices that pull the tongue forward with suction.

These devices work best for mild to moderate obstructive sleep apnea. You can purchase them over the counter, including “boil and bite” devices that take an impression of your teeth. However, studies have found that custom-made oral appliances are the most effective in treating snoring.

CPAP: Continuous Positive Airway Pressure Devices

The gold standard for treating snoring and obstructive sleep apnea is a continuous positive airway pressure (CPAP) machine. This machine delivers pressurized air through a nose piece or facemask to keep your airways open and prevent snoring.

Continuous positive airway pressure (CPAP) is highly effective in treating sleep apnea and snoring when used correctly. However, many people do not tolerate or have trouble with these devices. If you have moderate to severe sleep OSA, it is worth the time to speak with your doctor to weigh the option of using a CPAP machine and receiving proper training.

Surgical Options

Addressing Obstructive Sleep Apnea (OSA) Through Surgery

You may need surgery if lifestyle changes or medical treatment do not resolve snoring. Surgical procedures can correct a partial blockage in your airway that is causing snoring and obstructive sleep apnea. Various surgical options are available, including:

Uvulopalatoplasty and Somnoplasty

Uvulopalatopharyngoplasty (UPPP) is a surgical procedure performed under general anesthesia in the hospital. During this procedure, the surgeon removes extra tissue from the back of the mouth and upper throat. Other procedures that can achieve the same thing include laser-assisted uvulopalatoplasty (LAUP), radiofrequency ablation (somnoplasty), palatal implants, and palatal stiffening procedures.

Tonsillectomy and Adenoidectomy

Tonsillectomy and adenoidectomy involve removing the tonsils and adenoids, which are a common cause of snoring in children.

Hypoglossal Nerve Stimulation

Upper airway stimulation can be done using an implantable device that stimulates the hypoglossal nerve, which controls tongue movement. The device causes the tongue to move forward instead of backward, where it can block the throat. This treatment is appropriate for people who cannot tolerate CPAP or BiPAP.

Jaw Surgery

Maxillomandibular advancement is a type of jaw surgery in which the upper and lower jaw are moved forward in relation to the other facial bones. This movement creates more space behind the tongue and soft palate, reducing the likelihood of airway obstruction.

Nasal Surgery

Nasal surgery can remove or remodel nasal tissue, such as removing polyps, straightening a deviated septum, or lifting nasal passages to create more room in the nasal cavity.

Tracheostomy

Tracheostomy is the creation of a surgical opening in the neck with a metal or plastic tube for breathing. It bypasses an obstruction in the throat. This surgery is reserved for people with life-threatening obstructive sleep apnea who have not responded to other treatments.

The Role of Professional Consultation

Diagnosing the Underlying Cause Through Sleep Studies

It is very important to find the underlying cause of your snoring. Your primary care provider may refer you to a specialist in sleep medicine. These doctors are experts in diagnosing and treating sleep disorders. At the appointment, you may be advised to undergo a sleep study. This study can give your healthcare providers useful information and help them identify the cause of your snoring.

Tailoring Treatment to the Individual

Medical treatment or surgery for snoring is not one size fits all. Various factors can cause snoring, and it can be a symptom of serious health conditions, including sleep disorders. Snoring can also cause poor sleep, significant distress, and poor quality of life. Additionally, if you snore loudly, it can result in your bed partner lying awake all night.

Therefore, it is vital that you consult a health care provider. They can evaluate you thoroughly and recommend a personalized treatment plan for snoring.

FAQs: Answering Your Questions About Snoring

What is the Trick to Stop Snoring?

The trick to stop snoring is to find out the underlying cause. For example, if obstructive sleep apnea is causing loud snoring, using a CPAP machine can alleviate snoring.

Why Do I Snore So Badly?

Obstructive sleep apnea (OSA) is a common cause of loud or bothersome snoring. This dangerous condition should be properly diagnosed and treated. If you snore most nights, your snoring is loud enough to disturb others, and you have daytime sleepiness, make an appointment to see your healthcare provider as soon as possible.

How Can I Stop Snoring Naturally?

Lifestyle modifications and home remedies that can help you stop snoring naturally include losing weight, avoiding alcohol, stopping smoking, and changing your sleeping position to sleeping on your side or stomach. It’s also important to reduce allergens such as dust mites and pet dander in your home. Allergies can cause soft tissue swelling in the nose and throat, leading to snoring.

Can Sleep Apnea Be Controlled With Medication?

What Calms Snoring?

Over-the-counter anti-snoring treatments include nasal strips and internal and external nasal dilators that open nasal passages.

You may also benefit from oral appliances that create more room in the back of the mouth and upper throat. These devices typically work well for mild to moderate snoring. However, they may not be effective for people with snoring associated with severe obstructive sleep apnea.

If your snoring is due to allergies, taking over-the-counter allergy medication or nasal sprays may clear nasal passages, leading to smooth breathing and reduced snoring.