Understanding Snoring: Causes, Effects and Treatment Options

If you or your partner snore, you are not alone. Approximately 40% of adults in the UK snore at least occasionally. Out of these, around 25% snore habitually or regularly.

There are many different factors that can contribute to snoring, including structural abnormalities in the nose, mouth, or throat, being overweight or obese, the use of alcohol or sedatives, allergies, aging, sleep position, and smoking. Often snoring worsens with age, as more tissue develops, and muscles weaken.

Snoring is the sound that occurs when air flows past relaxed tissue in the throat, causing the tissue to vibrate as you breathe. Snoring can vary in intensity and pitch, ranging from a mild, occasional snorting sound to a loud, persistent and disruptive noise that interferes with your sleep and the sleep of others.

The severity of your snoring can depend on the degree of relaxation in your throat muscles and the narrowness of your airway. Often illnesses such as a common cold can cause snoring to worsen, as it can further restrict the airways.

While it may seem harmless, chronic snoring can disrupt sleep patterns, leading to fatigue, irritability, and even health complications.

Determining whether an individual is a mouth breather can help identify potential causes and exacerbating factors for snoring. Look for the following signs:

• Dry mouth: Waking up with a dry mouth and throat can be an indication of mouth breathing
• Open mouth: If the person is frequently found with an open mouth during sleep, it suggests mouth breathing.
• Bad breath: Bad breath, also known as halitosis, can be an indication of snoring. Snoring itself does not directly cause bad breath, but the underlying factors that contribute to snoring such as mouth breathing (the reduction in saliva production), post nasal drip, poor dental hygiene and Sleep Apnoea can contribute to bad breath.
• Waking up tired: Chronic snoring can result in insufficient sleep duration and poor sleep quality. When you don’t get enough restful sleep, it can lead to daytime sleepiness, mental fatigue, and difficulty focusing. Waking up tired can also be an indication that your snoring is more serious and could be a sign that you have Sleep Apnoea.
• Brain fog: Brain fog can potentially be an indication of snoring, especially if it is accompanied by other symptoms related to poor sleep quality or sleep disorders. Snoring is often associated with sleep disruptions, such as brief awakenings or micro-arousals throughout the night. These interruptions can prevent you from entering deep, restorative sleep stages, leading to fragmented sleep. As a result, you may wake up feeling groggy, mentally foggy, and lacking clarity. In the case of chronic snoring, this can lead to a lack of oxygen and sleep deprivation.

Sleeping with your mouth open occurs when your nasal passages become obstructed. Your body’s automatic reaction to nasal blockages is to breathe through your mouth. There are several anatomical and health conditions that can cause consistent mouth breathing and these include:

• Small or collapsing nostrils
• Nasal polyps
• Hay fever & allergies
• Enlarged adenoids and/or tonsils
• Congestion and nasal blockages
• Deviated septum
• Inflamed nasal tissue
• Sleep Apnoea

Although, women snoring is less likely than men it is still common. Here’s a few reasons why women snore:

• Menopause: As hormone levels drop during menopause, the risk of Sleep Apnoea increases. The hormonal changes can lead to weight gain and a redistribution of body fat, which can result in larger tissue around the neck increasing snoring or causing it. During menopause there can be a decreased level of estrogen and progesterone which can result in a reduction in the tone of the muscles in the upper airway. When muscle tone decreases, the airway may become narrower when laying down, making it harder to breathe.
• Pregnancy: During pregnancy, hormonal fluctuations occur in the body. Increased levels of estrogen and progesterone can lead to relaxation and swelling of the tissues, including the throat and nasal passages. In addition, many pregnant women experience nasal congestion due to increased blood flow to the mucous membranes and hormonal changes. These factors can both narrow the airway, potentially leading to snoring.
• Hormonal imbalances
• Weight gain: Weight gain can result in the accumulation of fatty tissues around the neck and throat. This extra tissue can obstruct the airway during sleep and contribute to snoring.

It’s important to note that while snoring can be a common occurrence during pregnancy, it is essential to distinguish between pregnancy-related snoring and other potential sleep disorders like Sleep Apnoea. If snoring is accompanied by excessive daytime sleepiness, frequent interruptions in breathing during sleep, or other concerning symptoms, it is advisable to consult with a healthcare professional for further evaluation or take a sleep test.

There are plenty of natural ways to reduce or stop snoring. Here are a few things you can try:

1. Sleep on your side: Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, leading to snoring. Try sleeping on your side to see if it helps reduce your snoring.
2. Lose weight: Being overweight can contribute to snoring, so losing weight may help reduce or eliminate your snoring.
3. Avoid alcohol, smoking and caffeine: Alcohol, smoking and caffeine are sedatives that relax the muscles in your throat, which can lead to snoring. Avoiding these substances or taking them only in moderation may help reduce your snoring.
4. Treat allergies: Allergies can cause congestion in your nose and throat, leading to snoring. Try using over the counter or prescription allergy medications to treat your allergies and reduce snoring. Keeping your home clean and free of irritants will help reduce allergy symptoms
5. Avoid sleeping on your stomach and back: Sleeping on your stomach can cause your neck to twist and your airway to become blocked and sleeping on your back can cause your tongue to fall backwards. Try sleeping on your side instead.
6. Pillows and bedding: Special pillows and bedding designed to keep the head and neck in a proper position may help reduce snoring. If you suffer from allergies you may need to replace feather pillows to synthetic fibre.

Does snoring indicate a health problem?

If these strategies do not help reduce your snoring, if your snoring is severe, or you experience choking in your sleep, you should seek further advice. In some cases, snoring may be a sign of a more serious underlying condition, such as Sleep Apnoea, which requires medical treatment.

The effectiveness of anti-snoring devices can vary depending on the cause of the snoring and the individual using the device. Some people may find that certain devices work well for them, while others may not experience much improvement. Anti-snoring devices that are available, include:

Mandibular Advancement Devices (MADs): These are mouthpieces that are worn at night and hold the lower jaw in a slightly forward position to help keep the airway open. Mandibular Advancement Devices can be used to treating snoring and mild Sleep Apnoea.

Nasal strips: These are adhesive strips that are placed on the outside of the nose to help open the nostrils and improve airflow.

Positional Sleep Therapy: A positional sleep therapy device is a great option for those who only snore when lying on their back. The Positional Sleep Therapy Trainer is worn each evening and vibrates when the wearer rolls over on to their back. The vibration encourages them to roll back over.

Tongue Retaining Devices (TRDs): These are mouthpieces that hold the tongue in a forward position to help keep the airway open.

Continuous Positive Airway Pressure (CPAP) machines: CPAP machines deliver a continuous flow of air through a mask or nasal plugs to help keep the airway open.

Nasal irrigation: If you have nasal congestion, try using a saline nasal spray, a nasal irrigator or a humidifier to keep your nasal passages open and reduce snoring. The SinuPulse Elite Nasal Irrigator uses a natural saline solution to clear your sinuses and nasal passages in minutes.

Humidification: Dry air can irritate the tissues in your throat and lead to snoring. Using a humidifier can help keep the air moist and reduce snoring. If you suffer from Sleep Apnoea and use a CPAP machine, a compatible humidifier can be added to your therapy depending on the device you use.

It’s important to note that not all anti-snoring devices are suitable for everyone and there can be some trial and error to find the one that works best for you.