Snoring is a harsh or hoarse sound that is produced through the mouth or nose when a person is sleeping. The obstruction of airflow in the mouth, nose or throat causes this snoring sound. The relaxed tissues vibrate during airflow and produce sounds.
Snoring is a common problem faced by many people. While some of them experience it occasionally, many experience it as a chronic issue. It can also be an indication of other critical health problems in a person. Moreover, snoring is always a disturbance to the partner sleeping next to the person.
Causes of Snoring
The main cause of snoring is blockage of the flow of air.
- Sleep Deprivation:
If a person is deprived of sleep for a long time, then the throat muscle will get too much relaxed and produce snoring by vibrating.
- Sleeping Position:
For some people, sleeping on the back can result in a snoring sound. These people can use a large and soft pillow while sleeping.
- Drug or Alcohol Use:
If you take any drug or consume alcohol, then it can relax the muscles of the throat and tongue, causing a snoring sound.
- Bulky Throat Tissue:
Many obese people have ‘bigger than normal’ tissues in the throat. Children with large adenoids or tonsils can produce snoring sounds.
- Blocked Nasal Airways:
Snoring can also happen due to sinus infection during allergy season. Nasal polyps (airways block) and deviated septum (off-centred nostril separation) can also be the cause of snoring.
- Structural Issue:
A few structural issues of throat, nose or mouth can lead to snoring.
Here are a few anti-snore solutions that can help you overcome the problem:
- Use Anti-Snoring Solutions
- Maintain Moderate Weight
- Stop Smoking
- Avoid Using Sedatives Before Sleeping
- Stop or Limit Alcohol Consumption Before Bedtime
- Use Nasal Dilator or Nasal Strips
- Elevate Your Head While Sleeping
- Get Proper Sleep
- Don’t Sleep on Back; Sleep on Side
Snoring Risk Factors
- Foetal Complications –
It has been found that snoring in the last trimester of pregnancy is somehow connected to increased foetal complications.
- Lower Sexual Satisfaction –
It has been found that there is a connection between snoring and sexual satisfaction. The louder the snore, the lower the level of sexual desire and satisfaction.
- Headache –
Many people have headaches in the morning due to snoring. It can also be related to sleep disorders, insomnia or sleep apnoea.
- Overweight –
Almost 50% of overweight people have snoring issues due to excess weight around the neck, which makes it difficult to breathe during sleep.
- Pregnancy –
Women who are pregnant have more chances to snore due to weight gain and hormonal changes.
- Narrow Airways –
Nasal issues due to common colds or allergies can block the airflow. The other issues that can narrow the airway are adenoids, large tonsils, and long soft palate.
- Family History –
Sometimes, snoring can be hereditary. If your parents have the habit of snoring, then you have also a high chance of snoring while sleeping.
- Gender –
Snoring is more common in men than women.
1. Stay hydrated and drink plenty of fluids.
2. Keep nasal passages open using salt water or nasal strips.
3. Avoid habits such as alcohol consumption before bedtime or working during sleeping hours.
4. Avoid sedatives, drugs or alcohol as they can relax the throat muscles.
5. Losing weight can reduce the weight around the neck and increase the airflow.
Don’t take long-term snoring habits lightly. Consult your doctor to understand if there are any underlying health issues.