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So many people snore that everyone thinks it is normal. Snoring happens when air doesn't move smoothly through the air passages. The sound of snoring comes from the soft palate and the uvula vibrating against the back of the throat or the base of the tongue. As a person falls asleep, the soft tissues at the back of the throat, the muscles that line the airway and the tongue muscle all relax, causing the tongue to drop back into the airway, narrowing the passage area. As air passes through this narrower airway, it moves faster and causes the tissues to vibrate against each other. As the air passage continues to narrow, pressure increases in the airway and snoring becomes louder. It's very much like the sound a flag makes when it waves in the wind.
A good night of sleep is very imporatnt to our overall health and ability to function effectively throughout the day. A calm, quiet setting is imporatnt to restful sleep. At least 30% of adults snore on a regular basis and up to 50% snore occasionally. Living with a snorer can strain even the best relationship. If you are kept awake night after night by a bed-partner's snoring, you are not getting the sleep you need. Sleep deprivation can lead to irritability, muddled thinking, illness, poor performance at work and drowsy driving. The effect of the noise on a sleeping partner of a snorer can raise blood pressure in direct relation to the intensity of the noise. High blood pressure is a known risk factor for stroke, heart disease, kidney disease and dementia.
Increased blood pressure is also a concern for the snoring person, as well as increased risk of heart attack and stroke. What seems to be simple snoring could also be related to the more serious condition of Obstructive Sleep Apnea.
The most common factors that cause increased snoring are:
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Sleeping on your back: In this position gravity pulls the jaw and tongue down and back. This causes the mouth to open and the tongue to drop back into the airway, and leads to narrowing of the air passage.
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Difficulty with nasal breathing: Breathing through the nose is a more efficient way to bring air into the lungs than mouth breathing. A deviated septum, allergies, pregnancy, or a cold can cause the blood vessels in the nasal area to swell, which can lead to congestion or stuffiness in the nose. This can cause mouth breathing and increased resistance in the air passage.
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Obesity: Excess neck and throat fat deposits cause an increase in pressure surrounding the air passage which leads to narrowing of the airway.
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Enlarged soft tissues in the throat area: A large tongue, long soft palate, large uvula or large tonsils can decrease the airway space leading to increased snoring.
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A small lower jaw: Again, less space in the back of the throat reduces the size of the air passage and increases snoring.
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Certain medications and alcohol consumption: Some drugs and alcohol can cause relaxation of the tissues in the throat leading to narrowing of the air passage, increasing the incidence of snoring.
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Cigarette smoke and other irritants:
These can cause increased nasal congestion and mucous in the throat area leading to increased snoring.
What can you do about snoring?
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Avoid sleeping on your back
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Raise the head of the bed 4 inches or so
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Lose weight
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Avoid drinking alcohol within a few hours of bedtime
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Stop smoking
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Avoid medications that relax the muscles (if possible)
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Don't eat a heavy meal within a few hours of bedtime
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Exercise to improve your physical condition
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Try nasal strips to keep the nostrils open
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Ask your dentist about oral appliance therapy
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