Snoring: Causes, remedies, and treatment (original) (raw)

Snoring occurs when a person’s upper airway tissue vibrates, making them breathe noisily as they sleep. Tips for stopping snoring range from sleeping on your side to surgery.

Snoring is often not thought to be a serious health concern, and home remedies may reduce it. If these do not work, medical treatment may be available.

Sometimes snoring indicates a more serious health problem. If it becomes disruptive or a person has other symptoms, it is best to see a doctor.

During waking hours, the tissues in the throat and upper airway are open, and air enters the lungs easily for most people.

During sleep, the soft tissues and tongue relax. This can partially block the airway. If the air coming in and out of the airway meets resistance, vibration can occur, causing snoring.

Factors that can lead to snoring include:

According to the American Academy of Sleep Medicine, around 40% of adult males and 24% of adult females snore regularly.

Snoring is more common during middle age, while males aged over 70 years are less likely to snore than younger males.

Research also suggests that people who snore are more likely to have:

These factors all increase the risk of cardiovascular disease. However, experts do not know what exact role snoring plays in these conditions or whether they are a cause or an effect.

Sleep apnea

Snoring is a symptom of sleep apnea. A person who experiences this condition may appear to stop breathing for a while as they sleep, then make choking or gasping sounds.

There are two types:

Apart from loud snoring, a person with sleep apnea may also experience:

Some research suggests that approximately 50% of people with hypertension may have sleep apnea. Experts also believe that sleep apnea contributes to high blood pressure.

Several home remedies may help with snoring.

Avoiding alcohol and sedating medications

Drugs that act as depressants or sedatives aim to relax muscles, which can lead to snoring. Alcohol also acts as a depressant.

People should only use prescription or over-the-counter sleep aids under the guidance of a doctor.

Relieving nasal obstruction

Nasal congestion is often due to inflammation. Medicines and other techniques can help reduce congestion and inflammation.

They include:

Changing sleep positions

Sleeping position may affect snoring. A person who sleeps on their back can cause their tongue to relax and block the airway.

Alternative sleeping positions and methods to try include:

Another tip is to sew a tennis ball or other soft object in the back of a person’s sleep shirt. This might help prevent rolling over to the back sleeping position. There are also positional sleepers available online to help a person avoid sleeping on their back.

Weight management

In a person with obesity, fat tissue can surround and narrow the airway, obstructing the airflow, which can lead to snoring.

Maintaining a moderate weight may reduce the risk of snoring.

Oral appliances

A custom-fitted oral appliance, similar to a retainer or mouth guard, may help keep the airway open by moving the tongue and jaw slightly forward.

A specially trained dentist can design this device for a person.

Throat exercises

Research suggests that throat exercises may help strengthen throat muscles and prevent them from collapsing during sleep in some people. However, the study results are mild and inconsistent, while practitioners cannot agree on what these standardized exercises should be.

Here are examples of exercises that some experts recommend:

A person will need to practice these exercises consistently and regularly to see results.

Quitting smoking

Tobacco smoke is an irritant that can result in tissue inflammation. The upper airway is a narrow passage, so even small amounts of inflammation can restrict airflow.

Quitting smoking can help reduce this risk and lower the likelihood of other diseases and conditions.

Following good sleep hygiene practices

Develop a good sleep hygiene program by getting consistent sleep on a comfortable bed, in a dark, cool room. Experts link inadequate sleep with weight gain, which can lead to snoring.

Where possible, follow these tips for getting a good night’s sleep:

If a person’s snoring or sleep apnea is severe, a doctor may suggest treatment alongside lifestyle measures.

Continuous positive airway pressure (CPAP)

This is the first-line treatment for people with obstructive sleep apnea. A person wears a specialized mask during sleep that delivers pressurized air.

Surgery

In some cases, surgery may help resolve severe snoring. Several options are available for people with snoring or sleep apnea, but results are often difficult to predict and less robust than CPAP.

There are risks with all types of surgery, so it should be a last resort.

Heavy snoring and sleep apnea can disrupt sleep, leading to fatigue and difficulty concentrating. A lack of sleep can also increase the risk of some mental health issues.

If a person experiences severe snoring, especially with other symptoms, they may wish to seek medical advice.

A medical professional or dental specialist can help determine any underlying causes, and they may suggest ways of stopping or reducing snoring.

Snoring occurs due to the airway tissues vibrating during sleep. It can occur for various reasons.

Snoring may indicate a medical condition. It can also lead to embarrassment and can disrupt the sleep of the person and other nearby partners or people.

A doctor may advise a person on how to reduce their snoring.