Snoring is caused by the vibration of soft tissues in your mouth. According to a 2005 study, 29.5% of men and 8.9% of women snore, and it’s a problem that can disturb the sleep of both the snorer and their partner. But what causes snoring? What solutions are there to stop snoring? Does any treatment exist? Read on to find out.
Treatment for snoring
Elevate your body
Do you suffer from snoring? At night, before going to bed, place several pillows at the top of your mattress to gently elevate your body when you’re lying down. By keeping the upper part of your body a little more vertical, your breathing will be less “disturbed” when you sleep. This is a simple tip to try to decrease snoring. Make sure, however, that your position is comfortable enough to avoid any aches and pains in your back when you wake up.
Surgery
Many snorers consider solving their problems with surgery, undergoing a procedure where a nose and throat specialist removes a part of the patient’s soft palate or uvula. However, this treatment tends to be reserved for snorers who suffer from sleep apnea. Why is that? Simply because it’s a surgical procedure that carries with it certain risks, and which is not 100% effective. While three out of four patients who undergo the procedure note an improvement, many state that their symptoms returned after a few weeks or months. Others also suffer complications after going under the knife (an altered voice, bleeding, problems drinking, etc.).
Essential oils
There are several essential oils that help combat snoring such as thyme, peppermint, lavender, chamomile or eucalyptus. Place the oils in a burner or drop them directly onto your pillow. To get the right dose of essential oils for you, consult an aromatherapist.
Lose weight
According to a 2005 study, people who are obese are more at risk of suffering from snoring than those who aren’t. Through weight loss, you will stop your respiratory tract and throat from contracting. You’ll also reduce your risk of suffering from other conditions, particularly heart conditions.
Give up smoking
Smokers are more likely to suffer from snoring. According to a study published in 2004 in the American Journal of Respiratory and Critical Care Medicine, 24% of smokers, 20% of ex-smokers and 14% of non-smokers snore at least three times a night. In fact, the more you smoke the higher your risk of snoring. Another good reason to kick the habit!
Don’t drink alcohol before going to bed
Drinking, especially before going to bed, makes you more likely to snore. The relaxing effect of alcohol relaxes your throat muscles and increases the risk of your respiratory tract becoming obstructed. One more reason for drinking in moderation. When you do drink in the evening, try to avoid going to bed straight after your final glass. Although that’s easier said than done…
Sleep on your side
Sleeping on your back is the position most likely to make you snore. By sleeping on your side, you reduce the risk of your respiratory tract becoming obstructed while you sleep. To avoid rolling back onto your back (and waking up your partner with your snores), place a pillow between your legs. Do not sleep on your stomach. In this position, although you may feel as though you’re snoring less, over the long term you will probably end up with a bad back.
Use a decongestant
Sometimes, snoring can be caused by allergies or a cold. A decongestant or another treatment for allergies often helps to reduce snoring. Before using any medication, seek advice from your pharmacist. Some drugs can be almost as stimulating as caffeine. You might not be snoring, but you won’t be sleeping either, and that’s a whole other problem.
Avoid taking sleeping pills
Sleeping pills are known to increase snoring. Those who snore a lot should avoid taking them.If you find you’re having to use pills to get to sleep, ask your doctor whether there are any alternative treatments. You might be advised to try relaxation techniques or other medicines.
Continuous positive airway pressure machines
Sufferers from sleep apnea can receive treatment with continuous positive airway pressure (CPAP). These machines consist of a mask that provides the sleeper with a continuous stream of air, helping them make less noise during the night. Although it is effective, this device is expensive and a bit invasive. Not everyone is able to sleep while wearing a mask.
Eat honey
Eating a tablespoon of honey before going to bed helps combat snoring. This home remedy reduces inflammation in the throat region, as well as providing some lubrication. Your respiratory tract will be therefore less likely to become obstructed during the night.
Use a humidifier
Sleeping in a room that is too dry can cause you to snore. A humidity level of 30% or less irritates the nose and throat. A humidifier might help solve this problem. However, make sure you don’t go overboard! Too high a level of humidity (over 60%) can lead to mildew, which is bad for your health.
Sleep!
People who don’t get enough sleep at night are at higher risk of snoring. Go to bed earlier or get up later if you want to reduce your snoring. To help you get to sleep more easily, try to set more regular times for going to bed and waking up.
Consequences of snoring
Lethargy
Some snorers suffer from sleep apnea, meaning that they momentarily stop breathing when they sleep. One of the most common symptoms of this condition is fatigue, even after having slept for a good number of hours. Consult your doctor if you believe you may be suffering from this.
Memory problems
Every morning, before heading out to work, do you struggle to remember where you put your keys? Perhaps your memory problems are caused by your snoring. According to a study published in Neurology, the American Academy of Neurology’s official journal, snorers are more likely to suffer memory problems.
Migraines
Snoring every night causes many people to suffer from chronic headaches. As part of a 2003 study published in Neurology, researchers discovered that 24% of migraine sufferers snored.If you live alone, you might not be aware that you snore. However, if you often have bad headaches, this might be the cause. Make an appointment with your doctor to shed some light on your situation.
High blood pressure
Few people are aware that high blood pressure is not only caused by obesity and stress. Snoring is another risk factor. According to a 2000 study, snorers are 1.6 to 6.8 times more likely to receive a diagnosis of high blood pressure than the rest of the population.
Heart conditions
Snoring from time to time doesn’t put you at any great risk of a heart attack. However, if you are a chronic snorer your risk of suffering from heart conditions is increased, particularly if you are overweight or suffering from sleep apnea.
Depression
It’s true: snoring can cause depression among sufferers. A 2013 Australian study concluded that 32% to 53% of those who snore have symptoms of depression, compared to 21% among the rest of the population.
Trouble sleeping for your partner
Some snorers can make a noise that is over 100 decibels loud. That’s louder than shouting! It’s not surprising, then, that partners of snorers often suffer from trouble sleeping. Furthermore, a study carried out by InterContinental Hotels Group (IHG) indicated that more than 60% of people have their night’s sleep reduced by at least 15 minutes (and up to five hours in certain cases) due to their partner’s snoring. Not surprising, then, that many of these couples choose to sleep in separate rooms!
Philippe Michaud, Espresso
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