When is Snoring Troublesome?
Snoring is a common experience that many of us are familiar with. We have either been told that we snore or have been bothered (even woken up) by the unpleasant sounds during the night. These sounds are caused when the muscles and tissue in the mouth, including the soft palate, as well as the throat relax, which makes the throat narrow. This restricts the airflow through the windpipe and causes the tissue in the throat to vibrate – the sound that is produced is what we refer to as snoring.
The mildness or loudness of snoring depends on how relaxed the muscles are and how narrow the airways are. When the throat narrows due to muscle relaxation and the backward sliding of the tongue, it can lead to airway obstruction. Snoring can range from an infrequent occurrence to being a symptom of a serious underlying health issue. It is important to be able to identify the symptoms, be aware of how snoring impacts your sleep, and know when to seek treatment.
Understanding Snoring
Snoring is a common phenomenon that affects millions of people worldwide. It is characterized by a hoarse or harsh sound that occurs when air flows past relaxed tissues in the throat, causing the tissues to vibrate as you breathe. This vibration is what produces the familiar snoring noise. While snoring can be a nuisance to your partner and disrupt the sleep patterns of those close to the snorer, it can also be a sign of a more serious health issue, such as obstructive sleep apnea (OSA). OSA is a condition where the airway becomes blocked during sleep, leading to pauses in breathing and often resulting in loud snoring.
Causes & Symptoms: Tissues in Your Throat
There is a wide range of factors that can cause snoring. The most common causes include:
- Anatomy: airways can be narrowed by the structure and features of the nose, mouth, and throat. Anatomical characteristics include a deviated nasal septum, enlarged tonsils, abnormally low roof of mouth, etc. During the transition from light sleep to deep sleep, the throat muscles and tissues in your throat relax, the throat narrows, which can lead to airway obstruction and increased snoring.
- Sleep Position: certain ways we sleep can impact the mouth and throat. Most notably, sleeping on your back which can lead the mouth to open and the muscles to relax can cause snoring.
- Alcohol contains active ingredients that relax throat muscles, so consuming alcohol during the evening can trigger snoring.
- Obesity: having excess tissue in and around the neck area and throat can construct airways as well.
- Aging: as adults age, there can be changes to tissues and bones that cause weakening or a relaxing of muscles that contributes to snoring.
Snoring can disrupt sleep and cause fatigue. People who snore are often unaware that they do, and their snoring impacts the people around them, particularly their partners. However, chronic snoring can be a symptom of a health issue, along with other symptoms that are more urgent.
Snoring & Obstructive Sleep Apnea
One in two people who snore also have a sleep disorder. According to the National Sleep Foundation, 50% of people who experience snoring regularly do so because they have sleep apnea. Sleep apnea is a common sleep disorder that is characterized by intermittent breathing during sleep. One’s breathing briefly stops, recurring throughout the night. This causes:
- Lack of sleep, which leads to exhaustion the following day
- Difficulty focusing and concentrating during meetings, conversations, and other tasks
- Headaches upon waking up
- Gasping or choking for air at night
- Snoring that is more aggressive and disruptive
If you experience these symptoms, which are also associated with serious medical conditions such as hypertension and diabetes, you absolutely should consult with a doctor. Lifestyle changes like weight loss, avoiding alcohol, and adjusting sleeping positions, as well as medical interventions such as devices or surgery, can help stop snoring by addressing its underlying causes.
Complications of Snoring
Snoring can lead to several complications, some of which are quite serious. Chronic snoring can contribute to high blood pressure, heart disease, stroke, and diabetes. If left untreated, snoring can also lead to cognitive impairment, mood disorders, and an increased risk of accidents and injuries due to daytime fatigue. Additionally, snoring can disrupt the sleep patterns of those close to the snorer, leading to their own health problems, such as headaches and persistent tiredness. Addressing snoring is not just about improving sleep quality but also about preventing these potential health risks.
Diagnosing Snoring
Diagnosing snoring typically involves a comprehensive approach that includes a physical exam, medical history, and often a sleep study. A healthcare provider may ask questions about the volume and frequency of your snoring, sleep positions that make your snoring worse, and any problems from affected sleep, such as feeling sleepy during the day or trouble with memory or concentration. An ear, nose, and throat specialist (otolaryngologist) may also examine your throat, neck, and the inside of your mouth to diagnose the cause of snoring. This thorough evaluation helps in identifying whether your snoring is a symptom of a more serious condition like obstructive sleep apnea.
When to Seek Medical Attention
If you experience any of the following symptoms, it is essential to seek medical attention:
- Loud snoring followed by periods of silence when breathing stops or nearly stops
- Periods of breathing pauses that may be repeated many times during the night
- Sleeping lightly due to disrupted sleep
- Excessive daytime sleepiness
- Morning headaches
- Recent weight gain
- Waking up in the morning not feeling rested
- Waking up at night feeling confused
- Changes in your level of attention, concentration, or memory
These symptoms can indicate a serious health issue, such as obstructive sleep apnea, and should not be ignored. Consulting with a healthcare provider can help determine the underlying cause and appropriate treatment.
Snoring in Children
Snoring in children is common and usually harmless. However, if your child snores, it is essential to consult a pediatrician to rule out any underlying issues. A stuffy nose is a common cause of snoring in babies, but it can also be a sign of a more serious condition, such as obstructive sleep apnea. A pediatrician can determine the cause of the snoring and recommend treatment if necessary. Addressing snoring in children is crucial as it can impact their overall health, development, and quality of sleep.
Preventing Snoring
Preventing snoring requires a combination of lifestyle changes and addressing underlying health issues. Here are some tips to help you prevent snoring:
- Maintain a Healthy Weight: Excess weight can cause fat to accumulate in the throat, narrowing the airway and contributing to snoring. Losing weight can help reduce snoring by decreasing the bulkiness of throat tissue.
- Exercise Regularly: Regular exercise can improve sleep quality and reduce snoring. Physical activity helps tone the muscles, including those in the throat, which can prevent them from relaxing too much during sleep.
- Avoid Drinking Alcohol: Consuming alcohol before bedtime can relax the throat muscles excessively, causing them to vibrate and produce the harsh sound of snoring. Limiting alcohol intake, especially in the evening, can help prevent snoring.
- Quit Smoking: Smoking can cause inflammation and swelling in the throat, leading to snoring. Quitting smoking can reduce these effects and improve overall respiratory health.
- Sleep on Your Side: Sleeping on your back can cause the tongue and soft palate to collapse to the back of the throat, blocking the airway and causing snoring. Sleeping on your side can help keep the airway open and reduce snoring.
- Use a Humidifier: Dry air can irritate the throat and nasal passages, leading to snoring. Using a humidifier can add moisture to the air, reducing irritation and helping to prevent snoring.
- Avoid Sedatives: Sedatives can relax the throat muscles, causing them to vibrate and produce the harsh sound of snoring. Avoiding sedatives, especially before bedtime, can help prevent snoring.
- Consider a Snoring Device: Various devices, such as mouthpieces and nasal strips, can help prevent snoring by keeping the airway open. These devices can be particularly useful for people with mild to moderate snoring.
By incorporating these tips into your daily routine, you can reduce the likelihood of snoring and improve your overall sleep quality.
Treatment
Typically, a doctor will conduct a physical examination and, inspect your mouth, throat, airways, etc., and refer you to a specialist who can further assess your sleeping pattern. A sleep specialist will likely monitor your sleep, specifically examining how your snoring impacts the kind of sleep you are getting. This test can determine if you have a sleep disorder and inform you of the most effective treatment options. Treatment can include:
- Adjusting Lifestyle: a doctor is likely to first recommend making changes to your Lifestyle, specifically targeting the things that can trigger snoring. This includes limiting consumption of alcohol, losing weight, not sleeping on your back, and taking medications to treat any allergies. These changes can help stop snoring by addressing its root causes and improving overall sleep quality.
- Using Oral Appliance: namely a dental mouthpiece molded to your mouth which keeps the jaw, tongue, and mouth properly in place; preventing the muscles from relaxing in a way that causes them to collapse.
- CPAP: continuous positive airway pressure is the most common method of treatment for sleep apnea. It involves wearing a mask over the nose, which releases pressurized air into the throat through the air pump that it is attached to. The air pump typically stands next to one’s bed.
- Surgery: there are a few surgical procedures that can alleviate snoring. Options include removing tissue from the throat, moving the jaw forward, correcting a deviated septum, etc.
Conclusion
Snoring is a common condition that affects millions of people worldwide. While it can be a nuisance, it can also be a sign of a more serious health issue, such as obstructive sleep apnea. By understanding the causes of snoring and taking steps to prevent it, you can reduce your risk of developing sleep disorders and improve your overall health. If you are concerned about your snoring, it is essential to consult with a healthcare professional to rule out any underlying health issues. With the right treatment and lifestyle changes, you can stop snoring and get a good night’s sleep.
By addressing snoring proactively, you not only enhance your sleep quality but also safeguard your long-term health. Don’t let snoring disrupt your life—take action today to ensure restful and rejuvenating sleep.