Snoring

Snoring is no stranger to many. It happens to some occasionally, because they have a cold, for example, while others snore every night.

It is often a harmless ailment that can be particularly bothersome to the partner. However, snoring can also be a symptom of sleep apnea, a condition in which breathing stops or even occasionally stops.

Sleep apnea is a serious condition that requires treatment to prevent serious health problems.

Snoring results from the narrowing of the airways and additional tissue vibrations at the narrowing sites, which can occur in different areas in the mouth and throat. Most often, snoring sounds originate from the area of the soft palate and uvula.

Specifically, the narrowing of the airways can cause turbulent airflow through a confined space, generating tissue vibrations that produce characteristic snoring sounds.

The soft palate and uvula, located at the back of the oral cavity, are often subject to these narrowings, resulting in frequent snoring.

Also, snoring can be triggered by nasal problems, such as a stuffy nose or a narrowing of the nasal cavity caused, for example, by a crooked nasal septum.

These problems create additional obstacles to the free flow of air, which increases the chances of tissue vibration and the creation of snoring sounds. Understanding the specific causes of snoring helps tailor the approach to treating and addressing this common sleep problem.

Is your or your partner’s sleep constantly disturbed by snoring?

There are a number of lifestyle adjustments and sleeping habits that you can implement to reduce this unwanted condition.

Below, we present some tips that are aimed at relieving the narrowing of the airways, mouth and pharynx, which can reduce snoring.

There are steps you can take on your own to deal with snoring:

• Quit smoking

Smoking can irritate the airways and contribute to snoring. Quitting smoking can have a positive impact on the quality of your sleep.

• Maintain a healthy weight

If you’re overweight, losing weight can reduce pressure on your airways and improve airflow. Your GP can provide you with support and guidance for healthy weight loss.

• Limit your alcohol intake

Alcohol can relax the muscles in the throat, which can increase snoring. Try to avoid drinking alcohol at least an hour before bedtime.

• Avoid medications to relax muscles

Certain medications, such as sleeping pills and tranquilizers, can contribute to the relaxation of the muscles in the throat. Talk to your doctor about alternatives or dose reduction.

• Change your sleeping position

If you notice that you snore the most while sleeping on your back, try changing your sleeping position on your side. Positional therapy can be effective in reducing snoring.

Implementing these tips can help you reduce snoring and improve sleep quality, making both your and your partner’s sleep more peaceful and undisturbed.