Snoring...No Laughing Matter
Snoring is defined as "breathing during with sleep with hoarse or harsh sounds as caused by the vibrating of the soft palate." It is often portrayed humorously in cartoons with an overweight man who snores so loudly that the roof of his house moves up and down with each breath, keeping the neighborhood up and the dogs howling. Unfortunately, snoring is no laughing matter. Snoring can be a marker of sleep apnea or a risk factor for vascular complications such as hypertension. It may lead to daytime dysfunction due to the fragmented sleep that can result from snoring. Snoring can cause headaches, difficulty in concentration, fatigue and reduced work performance. The effects of snoring can also annoy one's bed partner, whose sleep quality may also take a toll due to their mate's snoring.
Why do we snore?
When you inhale during sleep, your soft palate, uvula, or both, may vibrate against the back of the throat or the base of your tongue, producing the vibration noise we refer to as snoring. The vibration is caused by the fluttering of loose tissue as you breathe, making inhalation more difficult. If you snore, it is a clear sign that your breathing passage is partially blocked, resulting in abnormal breathing. Depending on the amount of air passing through the breathing passage and the speed at which the throat is vibrating, snoring may be extremely loud, soft as a whisper, or somewhere in between.
Who snores?
The National Sleep Foundation's (NSF) 2002 Sleep in America Poll revealed that 37% of adults report they had snored at least a few nights a week during the previous year. In fact, 27% said that they snore every night or almost every night. Males were more likely than females to report snoring at least a few nights a week (42% vs. 31%). NSF's 2003 poll, which focused on older adults between the ages of 55–84, reveals that about one-third of older adults overall (32%) report they had snored at least a few nights a week in the past year, with about four in ten 55–64 year-olds (41%) most likely to have said they snore compared to about one-fourth of 65–74 year-olds (28%) and 75–84 year olds (22%). Men were significantly more likely than women to report snoring at least a few nights a week (40% vs. 26%).
What causes snoring?
Snoring may occur due to any of a variety of causes, from the common cold to sleep apnea. Although snoring is often a sign of sleep apnea, most snorers do not, in fact, suffer from sleep apnea. Obesity and a large neck can contribute to snoring. People who drink alcohol before bedtime may snore more than usual. And snoring is sometimes caused by an illness or a sleep disorder.
How can you reduce your likelihood of snoring?
There are many different ways to reduce snoring: One of the most effective is through weight loss. Reducing your weight will reduce fat deposits in the throat, providing a more spacious airway and usually less snoring. Another way to reduce snoring is to improve nasal breathing by using a nasal strip that gently opens your nostrils during sleep. Dental appliances that are also available can be prescribed by your dentist or orthodontist. Sleeping on your side with a pillow is the preferable position to help alleviate snoring. Two lifestyle changes to consider are avoiding alcohol and cigarettes. Abstaining from alcohol, which relaxes muscles in the airway, at least four hours before bedtime; and abstaining completely from smoking, which is associated with nasal congestion, can help alleviate snoring. Finally, ask your doctor for recommendations, so he or she can address your specific snoring situation.
