Snoring is embarrassing. But can you help it?

By Uko Destiny

As embarrassing as it is, snoring is a sleep problem suffered by millions of people worldwide. Roughly 90 million adults in the United States snore, with 37% of adults snoring regularly. In reality, though, the toll of adults who snore could be higher, owing to the feeling of embarrassment it evokes.

Snoring is a sleep problem that occurs when the flow of air through the nasal passages and throat is partially blocked, causing the tissues to vibrate. This in turn produces the characteristic drone, as if from a steam engine.

What causes snoring?

A series of factors can cause this blockage and lead to snoring. One of these is the anatomy of the nasal system, which varies from person to person. Studies suggest that individuals with narrower airways are more likely to snore.

Another cause is obesity. Excess weight can cause accumulated fat in the throat, thereby narrowing the airway. Related to this is an unhealthy lifestyle, which can increase the possibility of amassing excessive body fat. Smokers, for instance, are more likely to snore than non-smokers.

Perhaps a prominent cause of snoring is sleep position. Lying on your back—a preferred position amongst many sleepers—can cause your tongue and soft palate to relax, blocking the airway.

Research studies increasingly link snoring with ageing, owing to the natural changes that occur in the body of ageing adults. In the same vein, genetical studies highlight a 30% chance that children can inherit snoring from their parents.

How can snoring be eliminated?

Losing weight can help reduce fat in the throat and improve airflow.

• Avoid eating late into the night. Also allow for some time from when you eat to when you retire to bed.
• Sleep on your side: Sleeping on your side, rather than on your back, can help keep your airway open. Experiment with these two sleeping positions and note the difference in your breathing and airflow.
• Elevate your head: Use the pillows!. Raising the head of your bed by 4-6 inches can help improve airflow.
• Use a humidifier: Dry air (especially during dry weather) can cause the throat to lose its moisture. This could lead to snoring, as air struggles to escape, causing snoring. A humidifier can help keep the air moist.

• Avoid alcohol and smoking: If you can abstain completely from these two, do it. If you can’t, then minimise your intake of them. Both can cause a relaxation of the muscles in the throat and reduce airflow.

Is snoring dangerous? Is it something to bug about?

Apart from the inconvenience it could cause people around, snoring in itself is not harmful. However, when snoring becomes abnormally loud and persistent, it could be a sign of sleep apnea (irregular pauses in breathing during sleep), choking during sleep, morning headaches or daytime fatigue.

Machines to stop snoring?

A good few devices exist to aid you in combating this unwanted noise:

• CPAP machine: CPAP (Continuous Positive Airway Pressure) involves wearing a mask over the nose and mouth during sleep. The mask is connected to a machine that provides a continuous flow of pressurised air, which helps to keep the airway open and prevent pauses in breathing, such as sleep apnea.

•  Mandibular Advancement Device (MAD): This is a customised oral device that gently pulls the lower jaw (the mandible) forward to keep the airway open, reducing snoring and sleep apnea by improving airflow and preventing obstruction.
• Humidifier: This device adds moisture to dry air. This is especially needed in the dry season.

Final Thoughts

Snoring can be a troubling issue that affects not only the snorer but also the people around them. By understanding the causes of snoring and following the above discussed steps, you can overcome snoring. If snoring persists, seek medical advice.