One of the biggest barriers to getting a great night’s sleep with another person in the same bed or bedroom is the horrific noise of someone snoring. Many people totally underestimate the problem and simply ignore the issue at hand, resulting in feeling exhausted the next day.

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However it is becoming apparent that snoring can result in significant health risks, including sleep deprivation, frequent waking from sleep, and a range of cardiovascular problems. The impact that snoring can have on our everyday life, personally and professionally, should not be ignored.

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It is estimated that over one third of adults snore, and the risk increases with age. In general men have a higher incidence of snoring than women. However, women nearing the menopause and during pregnancy (as a consequence of fluid retention), are also more likely to snore.

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Sadly, results from surveys have revealed that a partner's snoring can result in irreparable damage to relationships. The increased stress, anger, and annoyance of being unable to sleep commonly results in sleeping separately. This is a pragmatic solution which can however become a problem, and which also makes holidays a nightmare.

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What is snoring?

Snoring happens when a person’s airways narrow significantly. Once the airflow changes from smooth to turbulent, the soft tissues in the throat begin to vibrate. The tongue can fall backwards causing the airway to narrow, and the uvula and soft tissues that surround the throat also become relaxed and floppy whilst asleep. This causes the tissues to vibrate more often when you breathe in, but also to a lesser extent when you breathe out.

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The vibrations lead to the noise that we know as snoring. The narrower the airway, the louder a person will snore. The breathing becomes very shallow and it is difficult to breathe deeply enough and take in enough oxygen. As air is being dragged in through a narrow airway, more effort is required. There are numerous factors contributing to snoring. The commonest is weight gain, but the anatomy of the mouth, throat and upper airway is also important. It is not uncommon to find snoring and sleep apnoea in parents and siblings because of similar shared anatomy.

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Snoring can also be caused by upper respiratory tract infection and sinusitis. Anything that causes the throat muscles to relax can also result in snoring, examples being sleeping tablets, alcohol, and hormonal changes around the menopause.

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When snoring is NOT linked to sleep apnea, the following tips are recommended:

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For the snorer

• Change in sleep position (avoid sleeping on the back)

• Exercises to strengthen the throat muscles (YouTube video by Mr. Vik Veer)

• Avoiding alcohol before bed

• Weight loss if appropriate (weight gain adds tissue to the neck area which can restrict airways)

• Do not smoke

• Avoid taking sleeping tablets

• Mandibular advancement device or tongue retainer

• A limited number of people get relief with nasal strips or a chin strap

 

Recommended for a partner

• Hypnosis

• Earplugs

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IMPORTANT NOTE

If snoring has developed over a relatively short time period (not associated with respiratory infection or pregnancy) and is there has not been any weight gain to account for this then it is important to have the throat examined. It is exceptionally rare but tumours in the throat (both benign and malignant) can result in snoring.