Snoring: Causes, Prevention & How to Get Rid of the Problem

Snoring is the most widespread and common problem among human beings. It can happen among people of all age groups and genders. Generally, this predicament influences persons suffering from overweight problems.

As per the American Academy of Otolaryngology (AAO), 45% of American adults snore, and 25% snore regularly. It is more common in men than in women and can aggravate with age. Also, 75% of people who snore have obstructive sleep apnea.

If you are also suffering from the snoring problem, let’s check out the causes, preventions, and solutions. 

Possible Causes of Snoring 

1. Narrowing of Airways 

When the tissues in the airways relax and narrow airways, the airflow gets constricted and causes a vibrating sound. The volume of air can vary according to the restricted air in the nose, mouth, or throat. Allergies and colds can aggravate the problem of snoring as they cause nasal congestion and throat swelling.  

2. Anatomy of Mouth

In certain cases, snoring could be due to the anatomy of the mouth. People having enlarged tissues and tonsils restricting airflow usually lead to mild snores. Overweight can also cause snoring due to excess fat buildup on the neck, which blocks the airways as you lie down.

3. Sleep Apnea 

A symptom of sleep apnea (a serious health condition in which airflow reduces to 90% of normal and requires prompt medical treatment), snoring can occur when breathing significantly slows down or breathing stops for over 10 seconds at a time when you’re asleep. 

4. Obstructive Sleep Apnea (OSA)

A child can have OSA and snore due to enlarged tonsils. Such a child can show hyperactivity, sleepiness, inattention, or other behavioral issues during the day because of a sleep deficit.   

How to Prevent Snoring?

1. Avoid Alcohol 

Try avoiding alcohol as undue consumption of alcohol would reduce the relaxation of your muscles. You should especially avoid it before bedtime. 

2. Bring Your Weight to Normal (If it’s Not)

Normally, the snoring is somewhat connected with the gaining of weight. As your weight increases, the problem of snoring will tend to increase. Excessive fat around your neck will cause or stop the pressure of the airway.

3. Avoid Smoking 

Smoking is also a big cause of snoring. It is generally caused due to inflammation and irritation of airways. So stop smoking as it badly affects your respiratory system of the body.

Exercise also helps in reducing the cause of snoring; subsequently, it also helps in reducing the weight.

4. Sleeping the Correct Way 

It is important to sleep on either side.  Also, you should be regular with your sleep, which means you should try to sleep at the same time every night. And raise your head by four inches using an extra pillow. 

5. Change in Eating Habits 

Do not eat before bedtime. If after eating some junk food or heavy dinner, consult an allergist if the snoring problem occurs at an interval. 

6. Nasal Care

Before going to bed, apply nose strips to the bridge of your nose. If you are experiencing any nasal congestion, try to treat it yourself or through some medical help.

Treating Snoring Professionally 

1. Dental mouthpieces 

Use dental mouthpieces to position your tongue and soft palate and keep the airways open.

2. Laser surgery 

It helps shorten soft palate and remove uvula.

3. Palatal implants 

In this, braided polyester strands are injected into the palate to tighten it and decrease snoring. 

4. Surgery like Septoplasty 

It stiffens and trims excess tissue in the airways. Septoplasty can treat severely deviated septum.  

5. Continuous Positive Airway Pressure (CPAP) Machine

Masks or CPAP machines are used to direct pressurized air into the airway to get rid of snoring and sleep apnea. 

Concluding Thoughts

Mild snoring is not an issue and can be prevented. However, if snoring becomes chronic, it is recommended to see a doctor. By controlling your snoring by losing weight and quitting smoking, you can sleep well and also improve life’s quality.