Darrick Robles Sometimes it’s just a soft crackling, sometimes a shrill whistle: snoring can be annoying not only for those with whom you share the bedroom, but also for the snorers themselves.
Snoring is very common. Most of the time it is harmless, but there could also be a medical condition behind it. Either way, it can affect your sleep quality.
What causes snoring?
“Snoring is breathing loudly during sleep,” explains general practitioner Dr. Nikki Ramskill. It can be triggered by various factors. In general, narrowed upper airways are responsible for this. The snoring noise can be caused by anatomical causes in the pharynx, e.g. B. through the nose, the uvula, the pharynx, the tonsils and the base of the tongue.
Snoring is promoted by the fact that the muscles in the body relax during sleep – this includes the throat muscles. When you snore, parts of the airways relax and sink downwards. The lowered parts then vibrate when the air flows over them during inhalation and exhalation. It’s normal for this to happen during sleep, but not everyone snores.
Who usually snores?
“Almost everyone snores occasionally, but research shows that snoring is a common problem in people between the ages of 40 and 60, especially men,” said Dr. ram skill Almost half of men and about a quarter of women snore. Snoring also seems to run in families.
Why do people snore?
Snoring is usually not caused by an underlying disease, but some diseases promote snoring – these include
- severe overweight ,
- an underactive thyroid ,
- enlarged tonsils or
- a stuffy nose, e.g. B. by a cold, allergy or a curvature of the nasal septum.
“Sometimes our lifestyle also plays a role in whether we snore or not. Alcohol increases the relaxation effect – that’s why some people snore even more after they’ve had a drink – especially if it happens right before going to bed,” explains Dr. ram skill Anyone who smokes regularly, takes sleeping pills or tranquilizers, or prefers to sleep on their back is also more likely to snore.
Is there a connection between body weight and snoring?
A research study showed that obesity can disrupt sleep and lead to snoring.2 “This is because obesity tends to narrow the airways,” says Dr. ram skill This can then lead to poor sleep quality, waking up tired.
“Especially in overweight people, snoring can quickly develop into sleep apnea with breathing pauses . Sleep apnea is a serious condition in which the airways are so narrow that breathing stops,” explains Dr. ram skill
If this happens in the middle of the night, the oxygen levels in your blood can drop, causing you to wake up more often. The symptoms of sleep apnea (loud snoring, gasping and pauses in breathing) are often only noticed by the partner. But it can also happen that you are very tired during the day, have a headache or have trouble concentrating.
How do I know if my snoring should be treated?
If you’re trying to figure out if you’re snoring because of a medical condition, Dr. Ramskill the STOP Bang Questionnaire. The more questions you answer “yes,” the higher your risk of having sleep apnea.
If you answered “yes” to one or more of these questions, it doesn’t mean you have sleep apnea, just that your risk may be increased. You should talk to your doctor about the results of this test. These will help you decide if you should be referred to a specialist practice.
Medical tips against snoring
There are a few strategies you can try to help you snore less, from simple lifestyle changes to special mechanical devices.
1. Simple lifestyle changes
An effective way to combat snoring is to adopt an overall healthy lifestyle. If you’re concerned about snoring, try these tips:
- maintaining a healthy weight
- do sports regularly
- drink less alcohol
- quit smoking
- take fewer sleeping pills or sedatives
2. Sleeping on your side
Snoring can be related to sleeping on your back, so you’re better off sleeping on your side. dr Ramskill recommends the “tennis ball trick,” which involves sewing a tennis ball into the back of pajamas at back height. This will prevent you from accidentally rolling onto your back while you sleep.
3. Treat allergies (if you’re affected)
“In general, an allergy usually means that your nose is blocked and you are therefore forced to breathe through your mouth.” If your snoring is caused by hay fever or allergic reactions, you should vacuum regularly, including on the mattress, and no pets take to bed with you. If you suffer from hay fever, you should not hang your laundry out to dry in the summer.
4. Try tools
To combat snoring yourself, you can try various remedies:
- If you suffer from a stuffy nose, try a decongestant or steroid nasal sprays.
- Some people find snoring devices helpful.
- You can also try nasal strips and nasal dilators from the pharmacy.
- If you breathe through your mouth at night, you could try a chin strap to keep your mouth closed.
Always speak to a doctor before trying a new drug.
How is sleep apnea treated?
If the snoring is caused by a serious condition like sleep apnea, you may need special treatment.
“There are specific therapy devices for people with sleep apnea. These include so-called CPAP devices that support breathing. CPAP stands for “Continuous Positive Airway Pressure,” explains Dr. ram skill A CPAP machine consists of a breathing mask that is connected to the machine with a hose and that you wear at night. It opens the airways with a strong air pressure when the person breathes in. This prevents the oxygen level in the blood from falling. Many experience a noticeable improvement as a result.
Many of those affected find wearing the mask during sleep uncomfortable. But if you use them every night, you will get the best results.
What really helps when your partner snores?
“Snoring can be really annoying, even if it seems harmless. In some cases, it can lead to relationship problems,” says Dr. ram skill
Luckily, there are a lot of things you can do as a partner:
- high-quality earplugs are a good solution (wax tips work better than foam tips),
- but you can also use a white noise app or a fan to drown out the snoring,
- and try to fall asleep in front of your partner.
Ultimately, you should tackle the problem together. It doesn’t matter whether your partner decides to change their lifestyle or just tries out a snoring aid. These efforts can help both of you get a good night’s sleep.
When should I see a doctor about my snoring?
“Not everyone who is overweight and snores automatically suffers from sleep apnea. In most cases, snoring isn’t a cause for concern,” says Dr. ram skill But it’s important to talk to a doctor if you notice signs of possible sleep apnea.
Get medical advice if you or your partner observe the following:
- You snore 3 or more nights a week.
- Snoring is very loud or particularly annoying.
- There are wheezing, choking, or snorting noises.
- You feel sleepy during the day or have trouble concentrating.
- You wake up in the morning with a headache and a stuffy nose.
The doctor can then determine whether additional examinations or special treatment are necessary – and help you to get the snoring problem under control.
