Most of us have encountered someone in our lives who snores. Snoring occurs when swollen or loose airway tissues vibrate during sleep. Partial airway blockages cause these tissue vibrations during breathing. Depending on the amount of obstruction and vibration, the sounds can be soft or loud and unpleasant. It is estimated that about 45% of the adult population snores, with a higher incidence in men than women.

What Causes Snoring?

Several factors can disrupt airflow through the respiratory tract. Problems often involve the soft palate or uvula. Partial blockages can develop from several causes, including:

  • 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

Drugs and alcohol can increase snoring. These substances relax throat muscles and increase tissue vibration. Healthcare providers should rule out obstructive sleep apnea as a possible cause. This is a more serious condition in which relaxed tissues can completely block the airway, causing prolonged pauses in breathing.

Negative Effects of Snoring

Snoring can reduce the sleep quality and quantity of the sufferer and of those around them. This can result in daytime drowsiness, lack of focus, irritability and reduced sex drive. Researchers have linked loud snoring with higher heart attack and stroke risk. Sleep apnea may explain some of this increased risk. Snoring vibrations may also contribute to carotid artery changes. These changes may increase stroke risk. Consider a sleep study if loud snoring becomes a concern. Testing can help rule out sleep apnea and other health conditions. 

Are There Treatments For Snoring?

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, thereby advancing the tongue and helping keep the airway open during sleep. CPAP is a machine with a mask that fits over the nose and mouth, using 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

Playing instruments like the didgeridoo may help reduce snoring and sleep apnea symptoms. These exercises may also improve daytime sleepiness. Daily tongue and throat exercises may also reduce snoring.

Other Interventions

Snoring rates increase with drinking alcohol, being overweight, and medications that relax muscles, such as ibuprofen and sleeping pills. Some people who snore can reduce their symptoms by avoiding alcohol and muscle relaxants. Losing weight can also significantly reduce or eliminate snoring by relieving the pressure of excess fat around the airway.

Natural Snoring Solutions

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. Sprays aim to tone the upper airway tissues, making these products helpful in reducing tissue vibration during sleep. Other formulas target allergy-related or illness-related swelling. These products focus on swelling in the nose and throat.

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.