Why Do People Snore?
Snoring is an unfortunate part of many people’s night. It can be even more unfortunate for whoever is sleeping next to a snorer, as the noise can prevent them from falling asleep. That’s why we think it’s important to help you find a way to stop snoring and get a peaceful night’s sleep.
Snoring happens when your throat, tongue, mouth or the airways in your nose vibrate as you breathe in your sleep. This happens because these body areas naturally relax when you sleep, causing them to narrow. It is this narrowing which restricts the flow of air and causes the vibrations that make a snore.
Causes Of Snoring
There are many possible causes of snoring, most of which are easy to counter. Some of the most common causes are being overweight, smoking, consuming too much alcohol, and sleeping on your back. All of these can cause your airways to narrow, making those snore-inducing vibrations more likely.
Sleep Apnoea
Another common cause of snoring is a sleep apnoea, a condition which means that your airways become blocked while you sleep. This is caused by the walls of the throat relaxing during sleep, narrowing the airways. While being one of the major causes of snoring, it can also cause you to wake up frequently during the night. This will have a serious impact on your energy levels as it can leave you underslept.
Sleep apnoea is more common in men and those aged 40 years and above. However, it is also more common in women who are going through the menopause. Other potential causes include having a particularly large neck, nasal congestion, and some sedative medicines such as sleep tablets. The above triggers of snoring also raise the likelihood of sleep apnoea.
You may also be more at risk of sleep apnoea if you have a family history of the condition, as it can be passed down genetically.
Methods To Help You Stop Snoring
Often you will be able to greatly reduce the amount of snoring you do in your sleep by simply adjusting your lifestyle. Depending on the cause of your snoring, this can be fairly easy to achieve. You can start by making sure that you aren’t consuming too much alcohol. By simply reducing the amount you drink, you can achieve a noticeable reduction in how much you snore.
You should also try to lose some weight if being overweight is your issue. On top of reducing your risk of snoring, this has a host of additional health benefits. On top of this, you should try to quit smoking if you are a smoker. This is often easier said than done, but there are many ways in which you can gradually reduce the amount you smoke if you are having difficulties.
Something else which you should avoid is using sleeping pills. While this might initially seem counter intuitive, sleeping pills contain chemicals which can lead to sleep apnoea. Therefore it’s best to avoid them if you can.
Another method to help you stop snoring is to try sleeping on your side. One method suggested on the NHS website is to tape a tennis ball to the back of your sleepwear. This should prevent you from rolling onto your back while you sleep. This can also be achieved by using a bed wedge to help you remain on your side. There are also special anti-snore pillows which can help to keep your airways open.
Should I See My Doctor?
The NHS website recommends that you see a doctor if:
- the changes to your lifestyle have not improved your snoring
- your snoring is having implications on your partner’s sleep and health
- you regularly feel sleepy throughout the day, or if you making gasping or choking noises in your sleep – these are potential signs of sleep apnoea which can be serious if left untreated
Treatments for snoring vary, and your doctor will guide you through the best treatment for you.
For more information the causes of snoring, visit the NHS website by clicking here. For more on sleep apnoea, click here.