Occasionally, people snore, and it is usually not a cause for concern. However, snoring at night can interrupt sleep quality, leading to fatigue during the day and increasing health issues. There are many effective solutions that can help both you sleep better, for a quieter, deeper sleep. So how can snoring be completely cured?
1. What is snoring?
1.1. Definition of snoring
Snoring occurs when air intake during sleep causes the connective tissues in the throat to vibrate, producing unpleasant sounds.
Snoring can disrupt the sleep of both the snorer and those sleeping beside them. Even if these sounds do not cause significant annoyance, snoring can also be a sign of various health issues that the person may be experiencing, including:
- Obstructive sleep apnea
- Obesity
- Diseases related to the mouth, nose, or throat
- Prolonged insomnia
In some cases, sleep snoring may be caused by disruptions during sleep or by consuming excessive alcohol close to bedtime. Many studies conducted worldwide have shown that nearly half of the participants in these studies have a habit of snoring while sleeping.
1.2. Symptoms
Snoring is often related to a type of sleep disorder known as obstructive sleep apnea (OSA). Not everyone who snores suffers from this sleep disorder, but if snoring is accompanied by some of the following symptoms, it may be a warning sign of OSA:
- Risk of stopping breathing during sleep
- Always feeling sleepy, often napping during the day
- Difficulties concentrating
- Memory impairment or dementia
- Headaches and sore throat in the morning upon waking
- Interrupted sleep
- Gasping or difficulty breathing at night
- High blood pressure
- Chest pain at night
Typically, the snoring of someone with OSA is very loud and can disturb those around them. Additionally, obstructive sleep apnea is often characterized by periods of silence during apnea episodes. This reduction or cessation of breathing awakens the patient, causing them to wake up gasping or snorting continuously.
1.3. Causes and some risk factors for snoring
Snoring can be caused by several factors related to the anatomy of the oral cavity, sinuses, colds, obesity, and alcohol. When the body enters a deep sleep state, the muscles in the roof of the mouth, tongue, and throat relax.
The specific causes of snoring include:
- Oral anatomy: People with a low, thick, and soft palate are more likely to have their airway narrow during sleep compared to those with a high palate. Additionally, overweight individuals may have excess fatty tissue at the back of the throat, which narrows the airway.
- Drinking alcohol before sleep: Consuming too much alcohol before bed is also a cause of snoring. Alcohol can relax the muscles of the throat and reduce the body’s natural ability to counteract airway obstruction.
- Nasal issues: Chronic nasal congestion or a deviated septum can also contribute to snoring.
- Sleep deprivation: Not getting enough sleep can lead to excessive relaxation of the throat, resulting in snoring.
- Sleeping position: Snoring occurs most frequently and loudly when the body is lying on its back due to the effects of gravity on the throat, which narrows the airway.
Some factors that increase the risk of snoring include:
- Gender: Men are proven to snore more than women.
- Obesity: Overweight and obese individuals are more likely to suffer from snoring or obstructive sleep apnea than those of normal weight.
- Narrow airway: Some individuals may have a long palate or large tonsils that narrow the airway, causing snoring.
2. Ways to relieve snoring
In most cases, snoring does not affect health; however, it can disturb others and cause the snorer to feel less confident in social situations.
Sleep apnea can be effectively managed with several measures such as:
- Weight loss: One of the causes of sleep apnea is being overweight or obese. Losing weight helps reduce the amount of fat in the throat, thereby alleviating airway obstruction during sleep. One of the most effective ways to lose weight at home is to follow a healthy diet and exercise regularly.
- Changing sleeping position: Sleeping on your back causes gravity to affect the throat, leading to airway obstruction; therefore, sleeping on your side can be a good measure to increase airflow during sleep and reduce snoring.
- Using a higher pillow: Using a pillow that is higher by about 5-10 cm helps keep the airway clear and limits the occurrence of snoring.
- Using anti-snore nasal clips: Anti-snore nasal clips are designed to increase the space in the nose, allowing for easier airflow and reducing the resistance of air entering and exiting.
- Treating chronic nasal allergies: Allergies or chronic respiratory infections can cause individuals to sometimes breathe through their mouths during sleep, which increases the risk of snoring. Thus, treating these conditions effectively can help eliminate snoring.
- Limiting alcohol consumption before sleep: Alcohol relaxes the throat muscles, leading to snoring; therefore, avoid consuming alcohol at least 2 hours before going to bed.
- Avoiding the use of sedatives: If it is necessary to use sedatives before going to sleep, it is important to consult with a doctor for a suitable medication to avoid the risk of developing sleep apnea.
- Stop smoking: Smoking is an unhealthy habit that negatively affects many bodily functions, including increasing the risk of snoring during sleep.
- Get enough sleep: Try to maintain 7 to 8 hours of sleep each day.
- Use a CPAP mask: For patients with obstructive sleep apnea, doctors may prescribe treatment using a CPAP mask to keep the airway open, preventing snoring or breathing cessation.
- In many cases, patients may receive polyester fibers injected to stiffen the soft palate, which helps limit sleep snoring.
- Additionally, many new methods are currently being applied to reduce snoring, such as surgery to tighten throat tissue or using low-intensity radio waves to shrink the soft palate. However, these methods are relatively complex, so for people who snore but do not have obstructive sleep apnea, these treatments are often not indicated.
Snoring is a common syndrome for everyone. It can disrupt the sleep of the person snoring as well as those around them. However, aside from being disruptive, snoring can also be a sign of a serious health condition such as obesity or respiratory infections. There are many simple ways to help alleviate snoring, such as changing sleeping positions, limiting alcohol consumption before sleep, and quitting smoking…..For those with obstructive sleep apnea, treatment is often more difficult and requires adherence to the instructions of doctors.
