Most of us have encountered someone in our life who snores. Snoring is a sound produced during sleep that is caused by the vibration of swollen or loose tissue in our airway as we breathe. These vibrations are caused by partial obstruction of the airway from a variety of different possible causes. Depending on the amount of obstruction and vibration, the sounds can be soft, or loud and unpleasant. It is estimated that between 30 and 50% of the population snores, with a higher incidence in men than women.

What causes snoring?
The improper airflow in the respiratory tract can be caused by a number of different things, although it often involves the soft palate or the uvula (the hanging ball at the back of your throat). Partial blockage can be caused by:

• Obstruction of the nasal passage
• Weakness of the throat muscles
• Fat accumulation around the throat
• Improper jaw position due to tension or clenching
• Sleeping on your back, which can allow the tongue to fall into the throat

Snoring can also be caused by the use of drugs or alcohol, as these substances can cause excessive relaxation of the throat muscles, resulting in increased vibration of the tissues. One of the most important causes of snoring that must be ruled out, is obstructive sleep apnea. This is a more serious condition in which relaxed tissues can completely block the airway and cause extended pauses in breathing. For more information on sleep apnea, please click here.

Effects of Snoring
Snoring can reduce the sleep quality and quantity both of the sufferer and of those around them. This can result in daytime drowsiness, lack of focus, irritability and reduced sex drive. Loud snoring has been associated with an increased risk of heart attack and stroke, although this may actually be due to sleep apnea, as mentioned above. Independently, the vibrations caused by snoring may be associated with an increased risk of carotid artery atherosclerosis, which increases the risk of brain damage and stroke. If loud snoring is a problem for you, it is important to be examined in a sleep study to rule out the possibility of sleep apnea or other potential underlying health concerns.

Conventional Treatments
Conventional treatments for snoring include dental appliances, continuous positive airway pressure (CPAP), or surgical intervention. Dental appliances are used to pull the lower jaw forward slightly, which advances the tongue and helps to keep the airway open during sleep. CPAP is a machine with a mask that fits over the nose and mouth and uses air pressure to keep the airway open during sleep. Surgery can be used to remove the excess tissue causing vibration, or to insert strips of material into the soft palate to stiffen it in order to prevent vibration. Surgical intervention can also involve widening the nasal passages to increase the free flow of air. The amount of success varies by case and type of surgery, but in general, surgery is not normally curative for snoring, and will only reduce the loudness or frequency of episodes.

Sleep Positioning
A more natural means of reducing snoring can be as simple as altering the sleeper's position as they sleep. Lying with too many pillows can angle the head forwards and further restrict the airway. Also, lying on your back during sleep can allow soft tissues to fall backwards and obstruct the airway. Many people find relief simply by changing their sleep position to a side-lying one. This position promotes proper head alignment, and allows loose soft tissues to fall sideways without causing any problems in the respiratory tract.

Airway Exercises
Learning and practicing musical instruments such as the didgeridoo have been shown to help reduce snoring and sleep apnea, as well as improve daytime sleepiness. Performing a series of tongue and throat exercises for 30 minutes a day has been shown to reduce snoring as well.

Other Interventions
Snoring rates increase with drinking alcohol, being overweight, and medications that relax muscles such as ibuprofen and sleeping pills. For information on alternative sleep aid supplements, please read our insomnia article here. Some people who snore can reduce their symptoms by avoiding alcohol, and muscle relaxants. Losing weight and can also significantly reduce or eliminate snoring by relieving the pressure of excess fat around the airway.

Natural Treatments
There are a number of natural products on the market that are targeted at reducing snoring. Some are as simple as nasal strips to open the nostrils and increase airflow in the upper airway. Others, such as sprays, are targeted at toning the tissues in the upper respiratory tract to help reduce their vibration during sleep. Other anti-snore formulas are focused on reducing any allergic or illness related swelling in the mucous membranes of the nose or throat. For more information on cold and flu remedies, please click here. For more information on environmental allergy remedies, please click here.

Coping with Someone Who Snores
If you are losing sleep because of a sleep partner or roommate who snores, it can be a very frustrating situation, especially if you don't have much say in getting them help. In situations such as this, it can be beneficial to use ear plugs to shut out the noise and let you get back to a good sleep hygiene routine.