Cartoons commonly use snoring to depict deep sleep, but in real life, that’s not quite the case. Instead, snoring is a sign that your breathing is obstructed in some way, which not only causes loud breathing but can also affect your sleep quality.
Why Do We Snore?
Sleep is a time of relaxation when your muscles no longer hold tension, and the same is true of all tissues in the body, even those you might not expect. For instance, the tissues in your throat can relax while sleeping. However, if they relax to the point where they partially obstruct the throat, breathing in causes air to pass by these relaxed tissues, making them vibrate. This vibration is what creates the sound of snoring.
There are a few factors that may contribute to whether or not you snore. First is anatomy. Some people may have an elongated uvula (which is the piece of tissue that hangs in the back of your throat). If it is long enough, it can obstruct airflow and increase the likelihood of vibrations. Having a low and thick soft palate—something that can occur as a result of genetics or being overweight—can also narrow your airway.
Relating to other elements of anatomy are the differences in snoring likelihood between men and women. Namely, men are more likely to snore (nearly twice as likely), and this is primarily because they have a larger oropharynx, which is the region behind the tongue. Since this area is larger for men, there is more unsupported soft tissue, which can fall into the airways and create obstructions.
Other possible causes of snoring include:
- Obstructive sleep apnea
- Obesity
- Nasal congestion
- Drinking alcohol
- Being a smoker
- Deviated septum
- Nasal polyps
- Sleep position
Natural Remedies to Reduce Snoring
When it comes to halting your nighttime symphony of loud breathing and snoring, there are many habits you can adopt in order to lessen your likelihood of snoring.
Lose Weight
Being overweight is a common cause of snoring because it can result in you carrying extra weight around your chest and neck—at night, this can result in a greater collapse into your airways, leading to obstructions and snoring. However, losing weight can help reverse this.
One study had men who were heavy snorers follow a 6-month weight loss program, and at the end of the program, it was found that there was a mild reduction in snoring for those who ended up losing weight. Even more, the more weight they lost, the greater the reduction in their snoring.
Quit Smoking
Smoking can lead to post-nasal drip, congestion, and narrowing in the upper airways, three side effects that can lead to more snoring.
Studies have shown that those who smoke are more than twice as likely to snore, so quitting can help to reduce this risk.
Avoid Alcohol Before Bed
To add another thing to the list of what to avoid, alcohol can cause your throat muscles to relax, making you more likely to snore. In addition, it’s been shown that alcohol can increase the severity of snoring, meaning your snores can become louder and even more disruptive to you and your partner.
Change Your Position
Sometimes, reducing snoring is as easy as changing the way you sleep.
Sleeping on your back can increase the risk of snoring because you have one extra thing to contend with: gravity. When you sleep on your back, gravity can increase the risk of your throat tissues collapsing into your airways, leading to obstructions and snoring. However, you can mitigate this risk by changing your sleeping position to the side.
If you cannot sleep in any position besides your back, try adding a few more pillows under your head to raise it up. Doing this can help keep gravity from pressing on the tissues in your throat. Even more, if you have congestion and are breathing through your mouth as a result—which can lead to snoring—raising your head can help ease this congestion, further helping to reduce snoring.
Use Nasal Strips or Dilators
If you have a hard time breathing through your nose during the night or wake up with a dry mouth (a common sign of breathing through your mouth), you may consider using nasal strips or a nasal dilator, both of which help to expand your nasal passageways so that you can breathe through your nose.
When you breathe through your nose, you don’t have to worry about mouth-related obstructions, which then lessens the risk of snoring while also protecting your oral health (by allowing your mouth to stay shut all night and not dry out).
Avoid Sleeping Pills
If you have a hard time falling asleep, you may find yourself reaching for a sleeping pill to help you drift off. However, sleeping pills can lead to very deep sleep, which may cause your throat muscles to relax more, leading to snoring.
If you struggle to fall asleep, try finding other ways to drift off, such as improving your sleep hygiene by following a regular schedule and filling the time before bed with relaxing activities such as taking a warm bath or reading.
Signs You Need More Than a Natural Remedy
For many people, trying the above natural remedies and lifestyle changes is often enough to reduce snoring. However, in some cases, help from a medical professional may be needed.
Sometimes, snoring isn’t just snoring—it may be a sign of obstructive sleep apnea, a sleep disorder characterized by episodes of stopped breathing during the night. Snoring is one of its most common side effects, but those with sleep apnea may also experience:
- Witnessed breathing pauses during sleep
- Gasping or choking at night
- Chest pain at night
- High blood pressure
- Difficulty concentrating
- Excessive daytime sleepiness
- Restless sleep
- Sore throat when waking in the morning
- Morning headaches
Sleep apnea is often treated using a CPAP machine, which has been shown to significantly reduce snoring when treatment is adhered to. If you are ever concerned that your snoring is a sign of something more, don’t hesitate to reach out to your doctor.
Ultimately, snoring, while not a sign of deep sleep, is nevertheless common for many individuals. Still, it can lead to morning headaches, poor sleep quality, and a dry mouth, and that’s not including any disruptions it may cause for anyone who shares your bed. Because of this, it’s best to alter what you can to help reduce your risk of snoring; your nights will be smoother (and quieter) when you do.
