Snoring during sleep is a common problem that affects millions of people around the world. While it may seem like fun to some, it can be harmful at times, as snoring can disrupt your own and others' sleep quality and strain relationships with loved ones. In some cases, it can also indicate an underlying health problem. In this blog post, we will discuss snoring, including what it is, why snoring occurs, whether snoring is a serious health concern, and practical solutions.
What is Snoring?
Snoring is a sound produced by the vibration of the
tissues inside the throat and nose during sleep. It occurs when the airways
become partially blocked, causing instability in the flow of air through the
nose. Snoring can range from mild and moderate to loud and chronic, affecting
not only the person concerned but also their sleeping partner.
Why Does Snoring Happen?
The causes of snoring can be varied, some of which are
discussed here –
1) Nasal Congestion – Colds, allergies or sinus
infections can block the nasal passages, leading to mouth breathing and
snoring.
2) Obesity – Sometimes excess weight, especially around
the neck, can narrow the airways, making snoring more likely.
3) Sleeping Position – Sleeping on the back causes the
tongue and soft tissue to collapse towards the throat, resulting in partial
obstruction of the airway and snoring.
4) Age – As people age, the muscles of the throat weaken,
which increases the tendency to vibrate and lead to snoring.
5) Alcohol and Sleeping Pills – These over-relax the
muscles of the throat, causing airway obstruction and snoring.
6) Physiological Problems – Conditions like enlarged
tonsils or long uvula can also cause snoring.
7) Sleep Apnea – In severe conditions like Sleep Apnea,
there is repeated obstruction of the airways during sleep, which often results
in loud snoring.
How to Solve Snoring Issues
A number of lifestyle changes, home remedies and medical
treatments can effectively control snoring conditions. Several solutions are
discussed here –
Lifestyle Changes
Weight Loss – Excess body weight, especially around the
neck, can cause the airways to narrow during sleep, leading to snoring. By
losing weight, you can reduce fatty tissue in the neck and improve breathing
during sleep. Exercise regularly and eat a balanced diet to achieve and
maintain a healthy weight.
Sleep on your Side – Sleeping on your back causes the
tongue and soft tissues to collapse to the back of the throat, partially
obstructing the airway. Sleeping in a certain position or on one side helps
keep the airways open.
Avoid Alcohol before Bed – Alcohol relaxes the throat
muscles and increases the risk of airway obstruction. So stopping alcohol
intake before bed helps to reduce snoring by maintaining muscle relaxation.
Home Remedies
Stay Hydrated – A dry throat increases the tendency of
its tissues to vibrate, which can lead to snoring. Drink plenty of water
throughout the day and consider using a humidifier to keep the air in your
bedroom moist.
Sleep with your Head Elevated – In most cases, sleeping
with your head elevated can prevent airway obstruction. And to do this you can
use the same bed or use an extra pillow under the head.
Keep the Nose Clean – Many times when the nose is
blocked, people are forced to breathe through the mouth while sleeping, which
increases the tendency of snoring. Therefore, you can use saline spray, nasal
strips, etc. to keep your nose clean and reduce snoring.
Is Snoring a Serious Health Issue?
Before we start discussing this topic, it should be noted that snoring is
not always a direct health concern. In some cases it is nothing more than a
cause of annoyance or a cause of sleep disturbance in others. However,
persistent snoring or loud snoring can indicate serious health problems,
particularly obstructive sleep apnea (OSA). The main feature of this problem is
recurrent obstructive sleep apnea, which can have serious consequences if left
untreated.
Obstructive Sleep Apnea (OSA) – Excessive relaxation of the throat muscles
during sleep can cause obstruction of the airway and cause this problem (OSA).
This persistent blockage in the airways causes breathing to stop for a few
seconds and the person struggles to breathe, resulting in severe wheezing or
choking sounds. These events occur multiple times throughout the night,
significantly reducing sleep quality, and can result in decreased blood oxygen
levels. Due to reduced supply of oxygen in the blood, it puts extra pressure on
the heart and increases the risk of various cardiovascular problems.
Persistent chronic snoring, especially when associated with obstructive
sleep Apnea (OSA), can lead to various health complications –
1) Daytime Fatigue – Frequent sleep disturbances prevent the person from
reaching deep stages of sleep, resulting in excessive daytime sleepiness or
daytime fatigue.
2) Difficulty in Concentration – Poor sleep quality can impair a person's
cognitive function. As a result, the ability to pay attention, process
information and make decisions can be impaired.
3) Irritability and Mood Swings – Lack of proper amount of sleep can affect
a person's emotional control. As a result, irritability may increase, mood
swings may occur, and even symptoms of depression may occur.
4) Risk of Heart Disease – As a result of frequent reduction of oxygen
levels in the body due to sleep disturbance, increased pressure is created on
the heart, which can increase the risk of high blood pressure, arrhythmia etc.
5) High Blood Pressure – Continuous snoring or sleep apnea can lead to high
blood pressure, which is an important risk factor for various cardiovascular
diseases.
6) Stroke – Repeated disruption of sleep due to continuous snoring or sleep
apnea and reduced supply of oxygen to the body can lead to stroke.
When to See a Doctor
It is important to consult a doctor if you experience the
following problems or symptoms related to snoring –
1) Persistent Loud snoring – Regular, persistent loud
snoring disrupts your and your partner's sleep, which can lead to sleep apnea
or other health problems.
2) Choking or Asthma-like condition – If choking or
wheezing sounds or similar conditions occur during sleep, it can be a symptom
of sleep apnea.
3) Oversleeping during the Day – Oversleeping or feeling
tired during the day after a good night's sleep can be an early sign of a
serious health problem.
4) Morning Headache or Mood swings – Frequent headaches
or mood swings in the morning indicate a lack of proper sleep and may be a sign
of a health problem.
5) Intermittent Breathing – If you have been having
intermittent breathing while sleeping for several months and your partner
notices it, then a doctor should be consulted.
Frequently Asked Questions (FAQs)
1) Why do people snore more as they age?
Ans): As people age, the relaxation of the muscles of the throat and
tongue decreases, which causes obstruction of the airways and increases the
likelihood of tremors and snoring.
2) Can snoring be completely cured?
Ans): In some individuals, snoring can be resolved with lifestyle changes
and medical treatment, while others require regular management.
3) Is snoring Genetic?
Ans): Genetic factors can play a significant role in snoring, especially
if there is a hereditary trait such as a narrow throat or chronic nasal
congestion.
4) Can children Snore?
Ans): Children may snore due to enlarged tonsils, colds or allergies. A
doctor should be consulted immediately if persistent snoring is observed in
children.
5) Does losing weight always stop snoring?
Ans): Weight loss can significantly reduce snoring in overweight
individuals. However, anatomical structure or sleeping position or any other
underlying problem can also contribute to snoring.
6) Are there any natural remedies for snoring?
Ans): Snoring can be remedied naturally by maintaining a healthy weight,
using a humidifier, and practicing good sleep hygiene. Saline sprays, nasal
strips or positional therapy can also be used to reduce snoring if necessary.
Although the problem of snoring may seem minor, its impact on overall
health and relationship with partner should never be underestimated.
Understanding the causes and addressing them with appropriate solutions can
lead to better sleep and overall well-being. By effectively controlling or
reducing snoring problems through lifestyle changes, home remedies or
appropriate treatment, one can improve the relationship with the partner as
well as take care of the overall health and well-being.