The world is no stranger to snoring, with around 25% of people filling the night with sounds of loud, noisy breathing on a regular basis and 45% occasionally. However, while both genders can be snorers, it’s slightly more common in men.
Estimates for snoring prevalence by gender place men far in the lead, with 40% of men being regular snorers while only 20% of women can say the same. There are many reasons behind these statistics, including anatomy and fat distribution differences between men and women.
Causes of Snoring
Snoring occurs for a simple reason: the soft tissues surrounding the entrance to your throat relax while you’re asleep, which can then create slight blockages in your airways. When you breathe in during the night, the air squeezes through these constricted passageways and the relaxed tissues vibrate, making the snoring sound we’re all so familiar with.
As for what can cause the tissue to relax to the point where obstruction occurs, there are a few possibilities:
- Obstructive sleep apnea
- Obesity
- A larger uvula
- Deviated septum
- Sleep position
- Nasal congestion
- Nasal polyps
- Being a smoker
- Drinking alcohol
Some of these problems can be remedied at home, while others may require help from a healthcare professional.
Sleep Apnea
In some cases, those who snore also have obstructive sleep apnea, a sleep disorder in which someone experiences episodes of stopped breathing during the night. These disruptions in breathing result from obstructions in the airways, which is also why snoring can occur. However, it’s important to note that not all cases of snoring occur as a result of sleep apnea.
If your snoring is accompanied by sleepiness during the day and frequent headaches, it may be due to sleep apnea. Generally, sleep apnea requires an overnight study in order to receive an official diagnosis.
Being Overweight
When you carry excess weight in your body, especially around your throat, it can press on your airways during the night, narrowing your airways and causing snoring to result.
Having A Cold or Allergies
If you are sick or have allergies and are experiencing congestion, you may find yourself breathing through your mouth instead. However, when mouth-breathing, your airway is more narrow, which can lead to snoring.
Sleep Position
The position you favor while sleeping may be the reason for your chronic snoring. Specifically, sleeping on your back allows gravity to work against you, making it more likely for your throat tissues to constrict your airways.
Why Do Men Snore More Than Women?
Knowing that the above causes can affect anyone, why is it that men are more likely to snore than women? The answer has to do with their anatomy.
Both genders have an area behind their tongue called the oropharynx. When you sleep, the tissues at the back of your mouth relax and can fall into this space. However, men have a bigger upper airway and lower larynx, which results in a larger oropharynx. With a larger oropharynx, there is more soft tissue present to vibrate, resulting in snoring. There is also more unsupported soft tissue, meaning there is more tissue that can fall into the airway, creating obstructions.
Additionally, men tend to carry more fat in their upper chest and necks than women. Since excess fat can narrow the airways, causing snoring, this is another reason why men may snore more than women.
How To Reduce Snoring
Whether you’re a man or woman, the following tips may help you reduce snoring so that your bed partner isn’t woken during the night:
Lose Weight
If you’re overweight, research suggests that losing weight may help reduce your snoring.
In one older study on twenty asymptomatic men who were heavy snorers, following a 6-month weight loss program saw a mild reduction in snores per hour in the twelve individuals who lost weight. Furthermore, the more weight that the subjects lost, the more their snoring improved, and those who lost an average of 7.6 kg had essentially no snoring after their weight loss.
While this study shows that not everyone who loses weight will stop snoring, it’s a possibility and, ultimately, improves your health. However, it’s important to remember that other factors may be behind your snoring, so weight loss is not a guaranteed solution.
Avoiding Alcohol Before Bedtime
While the term “nightcap” may make alcohol seem like a good choice before bed, the fact remains that alcohol can cause your throat muscles to relax, contributing to snoring. In fact, alcohol has been shown to increase the severity of snoring, as well as lower oxygen saturation in those susceptible to snoring and obstructive sleep apnea.
If you’re a snorer, it may be best to avoid alcohol before bed.
Quit Smoking
Smoking can lead to congestion, post-nasal drip, and upper airway narrowing, all of which can result in more snoring. Studies have even shown that those who smoke are twice as likely to snore, and the impediments to your sleep don’t end there—smokers have a greater risk of sleep-disordered breathing, as well.
If you’re a smoker, quitting can go a long way in promoting a smoother night.
Change Your Position
Since sleeping on your back can increase the risk of snoring, consider sleeping in a different position, such as on your side.
Additionally, try raising your head by putting pillows under it. This can help keep gravity from causing the tissues in your throat to fall onto your airways. It may also help with any nasal congestion, which can help prevent mouth breathing.
See A Doctor for Sleep Apnea
If you suspect that you may have sleep apnea, seeing a doctor is the recommended course of action. They can schedule a sleep study to then diagnose your sleep apnea and manage treatment.
CPAP is one form of treatment for sleep apnea, and research has shown that its use significantly reduces the amount of snoring experienced during the night, dropping from an average of 1,015 snores to just 23. If your snoring is a result of sleep apnea, this treatment may help you, as well.
Snore Less, Sleep Better
While men may be more likely to snore, they are not helpless against this nighttime disruptor. By addressing possible causes of snoring, such as losing weight or seeking a sleep disorder diagnosis, men can reduce their likelihood of snoring, making their partner all the happier when they can sleep uninterrupted.
