Snoring can quietly accompany your sleep, often unnoticed until it disrupts your partner’s rest or causes other disturbances.
If you’re sleeping alone, it may go unnoticed for years.
However, if you do snore, it’s important to recognize any symptoms or underlying conditions that could be linked to it, know which treatments work best, and determine when to seek medical advice.
Symptoms Associated with Snoring
Snoring happens when the tissues in your upper airway vibrate as air flows through your nose and throat, creating sound.
While snoring is often harmless, it can become louder if the airway narrows or collapses during sleep.
If the airway becomes obstructed, leading to a drop in blood oxygen levels and disrupted sleep, it may result in sleep apnea. Snoring and sleep apnea often occur together.
Mild or occasional snoring might not be a significant issue, but it can cause discomfort like dry mouth or become worse with nasal congestion from colds or allergies.
Factors such as sleep position (back sleeping being the worst), alcohol intake, and aging (which weakens muscle tone) can also contribute to snoring.
For women, menopause can increase both the frequency and severity of snoring.
If snoring evolves into sleep apnea, it may be associated with more serious issues such as daytime fatigue, frequent nighttime urination, teeth grinding, and other symptoms.
Sleep apnea can also raise the risk of conditions like high blood pressure, diabetes, heart disease, and stroke.
For children, chronic snoring is not normal and should be evaluated by a healthcare professional.
Treatment Options for Snoring
There are various treatment options for snoring, ranging from home remedies to medical interventions. Here are some solutions to consider:
- Quit Smoking
Smoking irritates and inflames the airways, making snoring worse. Quitting can reduce airway swelling and improve overall health. Consult with a healthcare provider for methods to quit, such as counseling or medications. - Sleep on Your Side
Sleeping on your back can worsen snoring. Try sleeping on your side, and consider positional therapy aids like sewing a tennis ball into your shirt or using devices like Night Shift or Zzoma. - Limit Alcohol Consumption
Alcohol relaxes throat muscles, which can increase snoring and the risk of sleep apnea. Avoid alcohol for several hours before bedtime. - Use Nasal Saline Sprays or Rinses
Clearing nasal congestion with saline sprays or rinses (like a neti pot) can help improve airflow and reduce snoring by clearing out allergens and moisture. - Try Nasal Strips
Over-the-counter Breathe Right strips can open nasal passages and reduce snoring by lifting the nasal bridge, though they may not be comfortable for everyone. - Consider Theravent Snore Therapy
These adhesive strips create pressure in the nostrils to stabilize the airway and reduce snoring. However, they may not always work consistently, and air can escape if the mouth opens during sleep. - Lose Weight
Excess weight, particularly around the neck, can restrict the airway and contribute to both snoring and sleep apnea. Losing weight may improve both conditions. - Treat Allergies
Allergies can worsen snoring due to nasal congestion. Using steroid nasal sprays (like Flonase or Nasacort) or oral antihistamines (like Allegra or Zyrtec) can help relieve symptoms and reduce snoring. - Elevate the Head of Your Bed
Raising the head of your bed by about 30 degrees can help prevent the airway from collapsing during sleep. You can use an adjustable bed or simply prop your head with pillows or a wedge. - Avoid Chinstraps
Chinstraps are designed to keep the mouth closed, but they can interfere with breathing if you need to breathe through your mouth. These products are generally not recommended. - Practice Tongue Exercises
Myofunctional therapy strengthens airway muscles, potentially reducing snoring and sleep apnea severity. However, it requires consistent practice, often up to 45 minutes per day, which can be challenging for many people. - Use Oral Appliances
Oral devices, like mouthguards, can shift the lower jaw forward to open the airway. These are available over-the-counter or can be custom-made by a dentist, though custom versions can be costly. - CPAP for Sleep Apnea
For those with both snoring and sleep apnea, a continuous positive airway pressure (CPAP) machine is very effective. It provides a steady flow of air to keep the airway open and prevent snoring and airway collapse. - Surgical Options
In some cases, surgery may be necessary, such as removing tissue from the uvula or soft palate (UPPP) or implanting stabilizing devices. These treatments are only effective for some individuals. Other options may include nasal surgeries or tonsillectomies for children.
When to See a Doctor
If snoring is disrupting your sleep, or if you experience symptoms such as excessive daytime sleepiness, frequent awakenings, or difficulty breathing at night, it’s important to consult a doctor or sleep specialist.
They can assess whether your snoring indicates a more serious condition, like sleep apnea, and guide you toward the right treatment options.
Addressing the root causes of snoring can improve your sleep quality and overall health, benefiting both you and those around you.