Information About Snoring Causes and Treatment

Around 30% of people snore, making it one of the most common health problems in the world. Snoring may be overlooked by many, but leaving this problem untreated can be a serious risk to your health. Snoring is known not only as an annoying disturbance, but also as a dangerous health condition that can lead to life-threatening diseases further down in life. Numerous studies have linked snoring to an increased risk of heart attack and stroke.

Snoring is the coarse noise produced by vibrations from the respiratory system. This noise is a sign of oxygen deprivation as it means that the airway in the mouth, nose or throat is being partially blocked. When you are deprived of oxygen during the most crucial part of the day, sleep, the body is unable to recover and restore itself. As this harm accumulates over the years, certain parts of the body are damaged, resulting in serious health problems.

For example, the most common disorder that comes from snoring is obstructive sleep apnea (OSA). OSA is characterized by constant interruptions of a person’s breathing pattern during sleep. When the airway is blocked, the body goes into what’s called an apnea (literally “without breath”) where breathing pauses for 20 to 40 seconds. The lack of oxygen generates stress on your organs, especially the heart.

Fortunately because of increasing awareness, numerous cures have been invented to combat snoring. These treatments can range from anti-snoring devices to simple natural home remedies. Which cure is best for you will depend on how severe your snoring is and where the problem is originating from.

With this guide you’re going to understand what exactly causes snoring and how you can effectively cure it. Once you’ve understood the problem you can correctly find an aid to help you with your treatment.

What Causes Snoring

By now you know that it is the blockage in your airway that produces the sound of snoring. In this section you will find out exactly why your airway is being blocked.

Blockage can occur in any part of the airway ranging from your mouth, nose and throat. It could be due to the following:

• Obesity
• Relaxants
• Smoking
• Sleeping posture

Obesity

Studies show that the most common cause of snoring is obesity. If you have a bad lifestyle of eating unhealthy foods and not exercising, you could be overweight.

Many overweight people suffer from snoring because fat tissues around the throat restrict the airway. A person does not have to be extremely overweight in order to snore. When other factors mentioned above combine with obesity, people who are slightly overweight can also easily snore.

Relaxants

Relaxants such as alcohol or sleeping pills can force your body to overly relax. This isn’t a problem for other parts of your body but in order for you to breathe correctly, certain muscles near your airway need to tense up to a certain extent, this why we never snore while awake.

When overly relaxed, throat muscles can collapse on the airway, thus blocking oxygen. Another organ that causes problems when overly relaxed is your tongue. If breathing through your mouth, the tongue can slide in towards your throat and obstruct the airway. An overly relaxed tongue is particularly unsafe to those who sleep on their backs.

Smoking

Studies have proven that smokers have a higher incidence of snoring than non-smokers. Interestingly, it also has been linked that the more a person smokes the louder they snore. Second hand smokers also have an increased chance of snoring.

The blockage caused by smoking can come from both irritation and nicotine withdrawal. When smoke is inhaled, mucous membranes in the nostrils and mouth are irritated causing them to swell and inflame. Nicotine also affects snoring as extended exposure to this chemical can damage the nerves within the respiratory system. When sleeping, the body goes into a short nicotine withdrawal which could disrupt sleeping patterns and cause fatigue, increasing the chances of snoring.

Sleeping Posture

Having incorrect sleeping posture also affects your snoring. Generally people who lie on their backs have a much greater chance of snoring. This is because your tongue, chin or other tissues can push down on the airway. Sleeping with your chin against your chest can also partially close off the airway and worsen the snoring.

Snoring Treatments

Snoring is treated by clearing or preventing blockage in the breathing passage. Treatment is most effective when a change in lifestyle is made in conjunction with the help of an aid.

In the below sections, we will explore the different treatments that you can use to eliminate snoring.  As snoring problems differ in causes and severity, you need to decide which treatments are best suited to you.

Natural snoring treatments can be used for less severe cases. Snoring can be cured by using:

• Correct sleeping posture
• Correct mattress
• Humidifier
• The tennis ball trick
• Healthy lifestyle

If problems persist, anti-snoring devices can effectively cure more serious cases without the side effects of drugs and surgery. These are the most effective devices:

• Mandibular advancement splint (MAS)
• Chin-up strips
• Chin strap
• Nasal strips
• Nose clip
• Tape
• CPAP machine

If problems still continue, then you may want to get in contact with your doctor to try out medication or even surgery. However, people rarely have such a severe snoring problem.

Anti-Snoring Devices

Mandibular Advancement Splint (MAS)

The mandibular advancement splint (MAS) is a mouth guard like device that is worn in the mouth.

This anti-snoring device works by bringing forward the lower jaw pulling the muscles, soft tissues and tongue away from the upper airway to prevent blockage during sleep. The device also tightens the area around the chin to prevent tissues from vibrating as a person inhales or exhales, eliminating snoring noise.

The MAS can cause excessive drooling and gum irritation but is generally considered to be a good treatment as it is easy to apply, and less annoying than other devices.

Chin-Up Strips

Chin-up strips are another effective solution. This device is just a u-shaped strip that sticks below your mouth.

The purpose of this aid is to redirect airflow from your mouth to the nose. However, this transition can be difficult to get used to. Initially, most people will feel awkward changing their long time habit of breathing through the mouth. But if you persevere, change to the correct breathing technique will become permanent.

Chin Strap

Chin straps treat snoring in the same way as chin-up strips – by promoting airflow to the nose. The advantage of a chin strap is that unlike chin-up strips, it won’t be able to fall off during sleep.

Even though it’s more expensive, a chin strap can be reused which in the end could actually save you money. This is the wiser option if you feel that your snoring problem will take longer to fix.

Nasal Strips

Commonly used to improve nasal airflow, this aid can also help to reduce snoring. These strips open up the nose to make breathing easier. Even though they are unlikely to cure snoring, they can help reduce the problem as increased airflow in to your nose will result in less need to breathe through your mouth.

Nose Clip

A nose clip is a small anti-snoring device which attaches to the wall that separates your two nostrils. The device puts pressure on the nerves in your nose, triggering it to open up.

Some might not like this option as it touches the sensitive inside part of the nose making it unpleasant to sleep with.

Tape

One simple and inexpensive trick that you can try at home is sticking a piece of tape over your mouth. This might seem a bit silly but it can actually be quite effective.

What it does is shutoff your mouth so that you can only breathe through your nose. This method forces you to grow accustomed to nose breathing.

CPAP Machines

Probably the most complex and expensive anti-snoring device out there, the CPAP (Continuous Positive Air Pressure) machine is a device that basically breathes for you. The machine works by blowing air into your nose, keeping the airway open throughout sleep. Yes it does sound very cool and advanced but a CPAP machine should only be used by chronic snorers.

Getting comfortable with a CPAP machine takes a long time. Settings need to be adjusted to suit your breathing pattern. Nasal irritation, dryness and pressure sores can come as a side effect of using this treatment. Because of these difficulties, research has shown that many patients become unwilling to continue with the treatment. If a person can overcome these side effects, the CPAP machine can be tremendously helpful for curing chronic snoring.

How to Stop Snoring Naturally

Correct Sleeping Posture

Sleeping with the correct posture can reduce the level of constriction put on the airway. By sleeping on your side, you shift the force away from problematic areas. Using a correct sleeping posture can also improve quality of sleep as blood flow will increase, further reducing the chances of snoring.

Snoring is more likely to occur when sleeping on your back. So in order to prevent the tongue and throat muscles from blocking the airway, you must learn to sleep on your side. Making this change will be challenging at first but you must persist if you want to cure your snoring.

Correct Mattress

Sleeping on a mattress with an incorrect firmness can promote snoring. A bad mattress can restrict circulation, disturb your sleep and cause fatigue.

If a mattress is overly soft, it won’t provide enough support for a correct sleeping posture. Your body weight can compress on your airway causing you to snore.

An overly firm mattress can encourage you to sleep on your back as turning to your side will be uncomfortable. On top of that, the lack of circulation will make you more tired, over relaxing the tongue and throat into the airway.

If you do feel uncomfortable while sleeping you should consider switching to a more suitable mattress. Memory foam mattresses also have been shown to help reduce snoring.

Humidifier

If your room does not reach a certain level of humidity, snoring can increase due to dryness in your upper airway. This dryness can cause difficulty in your breathing and result in snoring. If you wake up with a parched mouth or throat, consider using a humidifier near your bed.

By using a humidifier, membranes in your mouth and throat are moistened making breathing much smoother. The optimum level of humidity you should set is 35% to 45%.

The Tennis Ball Trick

If you continue to find sleeping on you back challenging then placing a tennis ball in the back of your pajamas can be effective.

There’s no way you’re going fall asleep lying on a ball so the only option you have is to sleep on your side. This will eventually make you grow out of your old habit.

Healthy Lifestyle

Living a healthy lifestyle is probably the most effective cure that everyone overlooks. Snoring originates from an unhealthy lifestyle. When multiple factors of an unhealthy body combine, snoring turns into a permanent condition.

If you can correct your lifestyle by eating healthy and exercising, problems that cause snoring such as fatigue and being overweight will disappear. Take the time and effort to take care of yourself because if you do, your snoring problems will definitely end.

Snoring Remedies

When it comes to curing snoring, you should make the necessary changes in your habits in conjunction with the help of an aid.

Different snoring remedies work for different people. So don’t be discouraged if at first you aren’t successful. Patience is key as snoring isn’t something that can be cured overnight. Treatments can take up to a few months before a person is able sleep quietly without any help.

When choosing your snoring remedy, start with the simple and cheaper solutions. If they don’t work, move up to more advanced treatments.

*Please note that no remedy (natural or not) should be attempted without consulting a doctor.*