Snoring is a raspy sound that occurs when the tissues in the mouth and throat vibrate while breathing during sleep. It is common and often a problem for those around the snorer. But snoring can also be a sign of more serious health problems, such as obstructive sleep apnea. If you’re wondering how to stop snoring, it’s important to understand the underlying causes and explore potential solutions that might help.
Obstructive Sleep Apnea (OSA)
Getting enough quality sleep is important to maintain good health. However, snoring can make it difficult to fall asleep or stay asleep. If you experience loud snoring, gasping or pauses in breathing during sleep on a regular basis, talk to your doctor. Loud snoring may indicate that you have obstructive sleep apnea.
Obstructive sleep apnea is a condition in which your upper airway becomes narrowed and/or blocked, causing you to breathe harder to try to get enough oxygen. This makes the uvula (the triangular flap of tissue at the back of the throat) and the soft palate vibrate, producing the sound we call snoring. Obstructive sleep apnea can cause serious complications including daytime fatigue, poor concentration, mood changes and high blood pressure. It also can lead to heart disease, diabetes, stroke, high cholesterol and obesity. Fortunately, most cases of obstructive sleep apnea are treatable. Other causes of snoring include drinking alcohol before sleeping, smoking, a deviated septum, nasal congestion due to allergies or sinus problems, enlarged tonsils and adenoids and muscle weakness in the throat and tongue.
Sleeping Position
Many people snore when they sleep on their backs, also known as the supine position. This is due to gravity pulling the tongue and other structures towards the back wall of the throat, which can cause airway obstruction. In turn, this can cause the vibrations that lead to snoring. Back-sleepers are also more likely to snore when they are overweight, as the excess weight can add to the pressure on the neck and throat area.
In addition, sleeping with a soft pillow can encourage the person to tuck their chin in as they sleep, which can increase snoring because it pushes the tongue and other structures back into the throat. Snoring is also more prevalent during Stages 2 and 3 of sleep than in REM.
While changes in sleep position can decrease snoring, it is important to get treated for obstructive sleep apnea if you notice any paused or irregular breathing during sleep. Loud snoring is a serious problem that can lead to poor health outcomes, including high blood pressure and heart disease.
Tonsils and Adenoids
When you sleep, the muscles in your throat and mouth relax. But if the tissue in your mouth, nose and throat becomes too bulky or if the tissues in your airway are crooked or narrowed, you may snore.
Over time, people who snore may develop a condition called obstructive sleep apnea, which causes breathing pauses during sleep and can lead to heart disease, high blood pressure, diabetes, weight problems, depression and anxiety. Loud snoring is one of the most common symptoms of this serious health problem.
Other reasons for snoring include an enlarged tonsils or adenoids (tumors that are usually removed in childhood), and issues with your mouth or nasal area, such as a crooked nose or deviated septum (a problem with the wall that separates your nostrils). Aging also makes snoring more likely. As you get older, your throat and tongue muscles weaken, causing them to vibrate more and cause your snoring. People who are overweight can also snore, as excess weight can put strain on the neck and throat tissues.
Nasal Issues
Snoring can be caused by nasal issues, such as being stuffed up from allergies, colds or a stuffy nose. Over-the-counter medicine or nasal strips can help open up the airways. Cigarette smoking is another common cause of snoring, and quitting has been shown to improve snoring.
The shape and size of certain structures in the mouth, throat and nose can also cause snoring. A deviated septum, growths in the nose, enlarged tonsils and adenoids can all narrow the airways, which can lead to snoring. Poor muscle tone can also cause snoring. This can happen due to age, drinking alcohol or the use of sleep aids, and certain medical conditions.
If you snore, it is important to discuss it with your doctor. Sometimes snoring is a sign of something serious like obstructive sleep apnea. This is a condition in which breathing pauses and restarts during sleep, and it can lead to daytime tiredness, memory problems and high blood pressure.