What is snoring?

Snoring is the sound created by a “turbulent” airflow.  The airflow becomes turbulent when the area at the back of the throat becomes obstructed, narrowed or crowded during sleep.  Air passing through this smaller opening causes the surrounding soft tissues (the uvula and soft palate) to vibrate, which in turn can cause the sounds of snoring.

Snoring is annoying, it doesn’t allow the snorer nor the bed partner to rest and have good quality sleep.  Many adults snore occasionally.  As we grow older, the prevalence of snoring increases.  Very often snoring can be a sign of something more serious.  A sleep study interpreted by a board certified sleep physician will help determine if a person has primary snoring or other life threatening conditions like Obstructive Sleep Apnea (OSA).  A person who primarily snored can develop sleep apnea over time.

Causes of Snoring

• Obesity: Obesity is associated with the presence of additional or enlarged tissue that can obstruct the upper airway.
• Nasal congestion: Both allergies and colds can make you stuffy. This congestion can increase airflow resistance, contributing to more vibration and snoring.
• Anatomical features: Physical features can impact how air moves through the mouth or nose.
  • Mouth: enlargement of the tongue, tonsils, or soft palate.
  • Nose: nasal polyps or a deviated septum.
  • Jaw size and structure: a small lower jaw (mandible) or a narrow or flat upper jaw (maxilla) cause narrowing of the airway and snoring.
• Pregnancy: Snoring will often increase during pregnancy as a result of weight gain, swelling and congestion.
• Sedatives and medications: Narcotics, alcohol, muscle relaxants and many sleep aids cause muscles in the airway to relax, leading to looser tissue that is more prone to vibrating.

How to Reduce Snoring

• Changing sleep positions: avoid sleeping on your back, it can cause the tongue to fall back in the mouth and block the throat. Sleeping on the stomach, side, or with the upper body inclined at a 15-30 degree angle can help keep the airway open.  Special pillows and accessories can be used to help with positioning.
• Avoid Alcohol and Sedatives: these relax the muscles around the airway and make snoring more likely.  Avoid consuming alcohol or taking sedative drugs for at least a few hours before bedtime.
• Mouth and throat exercises: can reduce snoring by strengthening the muscles around the airway and improve breathing through the nose.  The exercises can target parts of the face and mouth, including the soft palate, tongue, lips, and jaw.
• Weight loss: losing weight helps many people snore less often, but the results vary among individuals.
• Exercise: can be part of a strategy for weight loss, but it may help reduce snoring on its own. Research has found that exercising may decrease the frequency of disrupted breathing during sleep even in people who do not lose weight.
• Nasal strips: nasal strips widen the nostrils and allow for increased airflow. It can help people who snore, but nasal strips are not efficient for obstructive sleep apnea.

When to Talk to a Doctor

Occasional snoring is common and usually not a cause for concern. However, frequent or excessive snoring may be a sign of an underlying health problem. If you or your bed partner have the following signs and/or symptoms, contact us: 

• Frequent and loud snoring
• Excessive daytime sleepiness
• Frequent morning headaches
• Obesity
• High blood pressure
• Gasping, choking, or other breathing disruptions while sleeping
• Typically waking up feeling unrefreshed despite getting sufficient sleep (at least seven hours)

These symptoms may be signs of Obstructive Sleep Apnea, a life-threatening condition where the person repeatedly stops breathing.  Frequent and loud snoring is common in people with OSA and in many cases, one only becomes aware of this when told about it by a bed partner.  OSA can cause lower-quality sleep and problems staying awake during the day.  This can impact concentration and safety. It is also associated with serious health issues like heart attack and stroke.  It is important for people with symptoms of OSA to talk with a doctor or sleep specialist.

Bed Partners

• Snoring usually disturbs bed partners or roommates and negatively affects personal relationships.
• Snoring can be loud and bothersome. Untreated snoring will interrupt your bed partner’s sleep, leading then to suffer from daytime sleepiness as well.

If you or your partner snore, make an appointment with THE SLEEP TEAM to get evaluated and treated with an oral appliance!