Snoring and sleep apnea are often seen as simple nuisances that cause noise or make breathing difficult during sleep, but they can signal more serious health concerns. These conditions can be warning signs of underlying health issues that require attention. In this guide, we'll dive deep into the causes of snoring and sleep apnea and offer practical solutions to help you breathe easier and sleep better. Discover how to address these issues and improve your sleep quality below!
The excessive narrowing that causes snoring is usually related to the narrowing of the upper airway around the area behind the tongue and throat. In other words, any problem you experience in your upper airway will further constrict this narrow passage and eventually result in loud snoring.
A study by the British Snoring & Sleep Apnoea Association found that snoring can lead to arguments between couples and even divorce. 81% of partners said they suffered from sleeplessness due to their partner's snoring, and 70% said they slept in separate rooms.
During sleep, the reduced elasticity of the muscle in the upper airway can cause it to collapse too much for some people, leading to breathing interruptions. Each episode can last 10 seconds or longer. When you experience an apnea episode during sleep, your brain often wakes you up with a very loud snore to start breathing again. Additionally, people with sleep apnea have a significantly higher risk of heart attacks and strokes!
During sleep, the reduced elasticity of the muscles is insufficient to prevent the vibration of airway tissues. When you're awake, the muscle elasticity keeps the airway in good condition, so this issue doesn't occur. Similarly, since sleep apnea episodes only happen during sleep, this breathing interruption doesn't occur while you're awake.
Factors like overeating, lack of exercise, alcohol, smoking, sleeping pills, sleeping position, allergies, nasal congestion, mouth breathing, small or collapsed nostrils, loose throat and tongue muscles, thick throat tissue, and having an elongated soft palate and uvula can all contribute to snoring.
If you wake up with a severe headache, have reduced sexual desire, suffer from heart disease or high blood pressure, experience dizziness, fatigue, concentration problems, excessive sweating during sleep, forgetfulness, or irritability, pay attention!
Not at all. In men, weight gain around the neck and abdomen increases the likelihood of snoring. But women shouldn’t get too excited about this—after menopause, hormonal changes can cause women’s snoring rates to approach and even equal those of men.
The first step in reaching a solution is identifying the cause of snoring and sleep apnea. One of the recommended methods for this is a sleep test (polysomnography), which can be done in hospitals.
You can self-diagnose with an interactive snoring test.
You can start fighting snoring by changing your sleep position. Body pillows, which are known to prevent sleeping on your back, are made precisely for this!
Any elevation you create at the foot of your bed can be a factor in reducing snoring.
Being overweight or following unhealthy diets can increase the fat in your throat tissues, making your snoring worse.
Neither are our friends. Smoking can irritate the membranes in your nose and throat, blocking airways, while alcohol and sedatives relax muscles, which can obstruct your airways.
Nasal strips help you breathe more easily through your nose while sleeping, reducing the need to breathe through your mouth, making them an effective tool against snoring.
If you're thinking, “Where would I even find this instrument?” this suggestion may not be for you. But for our readers who want to learn a new instrument and get rid of snoring, this is for you! Playing this instrument strengthens throat tissue, significantly reducing snoring.
Keeping your mouth closed without applying too much pressure can provide a temporary but effective solution to snoring. You can try this simple but effective innovation, known as a 'snoring mask,' and see the results for yourself.