From the gentle sniffing sound to the loud snorts and granting noise, snoring is common. It is estimated that about 45% of adults snore every now and then, whereas 25% snore on a daily basis. As such, they often disturb their partner’s sleep and their own too.
It is more likely for a person to snore if they are overweight, middle-aged, or elderly. Women during their post-menopausal tend to snore. These noises begin to worsen as people age. Snoring is common in all countries.
Why Do People Snore?
The sound that comes out as a result of obstructed breathing is called snoring. It is caused by some factors such as bulky throat tissue, poor muscle tone, or long and soft palate.
It may be the result of some treatable health condition that interferes with breathing while a person is sleeping.
These include nasal congestion because of allergy or sinus infection, nasal polyps, or a deviated septum. But snoring can also be connected to more severe health concerns, even life-threatening.
Snoring can be a symptom of obstructive sleep apnea. It is a serious risk factor for people having cardiovascular diseases.
People suffering from sleep apnea have short breathing interruptions throughout their sleep. The duration of such pauses could be up to 30 times in an hour. As such, the levels of oxygen in the blood falls rapidly. The brain pushes out of sleep so that the person can take a breath.
It is like someone shaking your body every now and then throughout your sleep. Your cardiovascular system and heart tend to work harder. Because of all these activities, you don’t get a good deep sleep.
People suffering from sleep apnea have to face severe health consequences. Some of them even can be life-threatening.
These include high blood pressure, high risk for diabetes, an irregular heartbeat, high risk of stroke or heart attack, and risk of vehicle accidents because of daytime sleepiness.
Some research shows that serious sleep apnea in old or middle age can increase the chances of dying prematurely by 46%.
Snoring interferes with the quality and quantity of your sleep. Good sleep is very important to keep you healthy. Getting enough sleep will help the body to recover from injury and illness.
When you are not getting enough sleep for a prolonged time, it gives you certain health problems such as diabetes, obesity, and heart diseases.
Deprivation in sleep can make life less productive and more stressful. People suffering from insomnia will have other mental health problems. Sleep problems because of snoring can be linked with depression.
In one survey, it was found that people who haven’t slept well, faced issues while doing tasks relating to learning and memory.
It is contagioWhat is the main cause of snoring?
Sometimes snoring sounds like a soft rustle. Other times it appears that there is a buzz saw in the bed. Whatever be the decibel level in your bedroom, it is common everywhere. It is a major hindrance to good quality sleep.
Such a habit cast a negative impact on your energy levels the following day.
It leaves you weary and unable to perform. Hence, understanding the reasons why people snore will help you to get better sleep. Here are the five common causes that lead to noisy breathing during nighttime.
Conditions of throat and nose – Certain diseases in the throat and nose can lead to snoring. These diseases include nasal polyps (the soft growths that line the inner side of the sinuses), deviated septum (a medical condition where the nostril wall gets shifted to one side), and enlarged tonsils.
Sleep style – You may have noticed that your partner tends to snore more when they are positioned on their back rather than resting on their stomach or sideways. This is called side dependent snoring. However, this can be removed with practice. You need to train yourself for sleeping on your belly or side that may reduce the chances of snoring.
Excessive weight – Putting on too much weight can be risky for various health issues. It is a great contributor when it comes to snoring. Overweight results in having a poor muscle tone. It increases the tissues around your throat and neck. Hence, these two become the cause of nighttime noise.
Alcohol use – A nightcap is recommended to have a sound sleep at night in earlier days. But it became clear in recent times that drinking before bedtime can be disruptive. That’s because it has a big role to play for those who snore. Alcohol works as a muscle relaxant. It causes the area around your throat to relax during sleep, which results in vibration as you breathe.
Old age – When people grow older, their sleeping habits change. Some people may find it longer to sleep while others may find it as usual. Aging aids in snoring for elderly people. The tongue becomes relax along with the throat muscles during sleep. As such, it causes vibration and leads to snoring.
Is it normal to snore?
No, it is not normal to snore. Snoring occurs because of the partial closing of the respiratory upper track. It can have a negative impact on your health. Loud or frequent snoring, waking up in the night multiple times because of trouble in breathing, are the symptoms of OSA (obstructive sleep apnea).
That poses a serious health risk because your airways become blocked, and you can’t stop breathing while you are sleeping. Not everyone snores. Snoring is mostly found in people who have excessive weight, breathing problems, smoking habits, and people who are more than 40 years of age.
As a result, they tend to develop enlarged tongue, enlarged tonsils, or excess weight surrounding their neck. That makes their airway very narrow and air can’t travel smoothly to their lungs. This gives rise to throat vibrations and ultimately leads to the snoring sound. Snoring is not bad at all if you snore occasionally.
As said, snoring sporadically may be fine. But the problem begins when there will be regular episodes of prominent and loud snoring throughout the night. There are certain signs to know if you have a snoring disease. The nighttime symptoms include restless sleep, chocking, frequent visits to the washroom, and loud snoring.
However, there are also daytime symptoms such as poor concentration, irritability, morning headaches, daytime sleepiness, and falling asleep during activities. Apart from all these symptoms, snoring can cast some severe health risks. There will be a drop in the oxygen levels in the blood. The normal oxygen levels should be around 94% to 98%.
When you snore for about 30 seconds or more, the levels tend to fall to 80%, or even less. This is not good for your health and needs immediate attention. Snoring increases cardiovascular issues like high blood pressure. As a result, you are prone to heart attacks and heart diseases. Many people develop irregular heart rhythm because of snoring.
The arteries present on your neck becomes narrow because of the fat deposits and increases the chances of having a stroke. Mood swings and irritability can lead you towards depression and anxiety. Daytime sleepiness is another side effect of snoring. It takes off your mind from important activities, which might cause fatal consequences.
How can I stop snoring naturally?
Not every remedy works for everyone. Hence, if you want to stop your snoring naturally, it may require some lifestyle changes, patience, and willingness to accept different solutions. Here are some of the ways.
Sleep on your side – Avoid sleeping with your back and develop a habit to make it sideways. You can attach a tennis ball to the top of the cloth you are wearing. When you roll on your back, you will feel the discomfort and make you turn to your side. When you follow this for some time, you will develop a habit of sleeping on your side.
Changing the sleeping position – Try to raise your head about 4 inches from your pillow. It will make breathing easy and encourage your jaw and tongue to move forward. You can make use of the pillows that are specifically designed to help you to prevent snoring. They make sure that your muscles don’t get crimped.
Make use of appliance – Such appliances resemble mouth guard that is used by athletes. They help to keep your airway open by bringing your tongue and lower jaw forward during sleep.
Try to keep the nasal passage clean – When you have a stuffed nose, try to rinse the sinuses with saline water before going to bed. Using a nasal decongestant, nasal strips, or neti pot can help you to breathe with ease while sleeping.
Keep your bedroom moist – The membranes in your throat and nose can get irritated by the dry air. Therefore, if you have swollen nasal tissue, make use of a humidifier.
Lose weight – When you lose as little weight from your body, it can reduce the fatty tissues in your throat and can stop snoring.
Leave smoking – The chance of snoring is high when you smoke. Smoking makes irritation in the membranes of your throat and nose. As such, they block the airway and results in snoring. If you can quit smoking, it will bring quick relief in snoring.
Avoid sedatives, sleeping pills, and alcohol – They tend to relax your throat muscles and interferes with your breathing. Consult with your doctor about prescribed medications you are taking. That’s because, some medicines make you sleep for longer hours, which makes snoring worse.
Is snoring a sign of poor health?
Yes, snoring can be a sign of poor health. It is not a serious problem if snoring isn’t caused by sleep apnea. Snoring occurs when the air can’t move easily through the airways at the back of the throat and nose.
Soft tissues, tonsils, uvula, and soft palate surround this area. When you sleep, these tissues get relaxed. The air causes the vibration and that’s called snoring.
There are many reasons for snoring and each of them may reflect on the condition of your health. The nasal passage gets blocked by smoking, allergy, or cold. A deformity called deviated nasal septum may obstruct the airway.
Breathing through a blocked or stuffed nose creates a vacuum in your throat. The floppy tissues present in the upper airway causes it to draw closer. A large tonsil, adenoids, soft palate, uvula, small jaw, or tongue can be a part of your health problem that triggers snoring.
Poor muscle tone in the jaw and tongue, excessive weight, use of sedating drugs or alcohol can contribute. The situation even worsens when you sleep on your back due to your poor sleep habits. It has been found out that a certain percentage of people who were having trouble with snoring have sleep apnea.
A person suffering from sleep apnea snores loud with an alternate in periods. It obstructs breathing that stays for a couple of minutes throughout the night. This obstruction reduces the oxygen levels in the blood and causes the heart to pump.
The levels of carbon dioxide rise and the person need to wake up with aloud gasp to grab more air.
This condition is connected with heart attack, stroke, and high blood pressure. When a person is having these physical problems, it may give rise to snoring. However, there is a remedy to all these things.
You can take help from a doctor, who will evaluate the symptoms and give you recommendations.
Changes in lifestyle can be quite helpful in reducing snoring. Avoid alcohol or sedatives, shed off a few pounds, develop a habit to sleep on your side, and treat your nasal congestion that arises out of cold or allergies.
These are the symptoms of poor health. When you treat all these things, your health will improve. In no time your snoring will vanish.
How do you tell if you snore if you live alone?
When you have a partner, you can know if you are snoring or not. You will get to know right at that moment, or in the following morning. St some point in time you will definitely find out about it.
But, if there is no one around to tell if you snore, you will be left wondering. It is very important to know if you snore or not, even when you live alone.
The negative impacts of snoring can make you suffer. It can lead you toward serious health problems. You will be exposed to a number of diseases and contribute to drowsiness and daytime fatigue.
However, it is interesting to note that you won’t wake up to your own sounds of snoring. Here are some ways through which a person can tell if they snore despite living alone.
Observe the symptoms – When you don’t have anyone around to make a thorough analysis of your snoring problem, you may need to watch out for some symptoms. It will help you to figure out the way you snore. Do you have trouble with excessive sleepiness throughout the day? Do you experience headaches soon after waking up in the morning? Is there an increase in your body weight? All these signs can lead you to sleep apnea.
Invite someone to spend the night with you – Try planning a get-together for an overnight stay by asking anyone from your family member or a friend. You can play video games, watch movies, and do whatever you can. You can set alarm to wake them up on a particular time to listen if you are snoring. Remember not to drink alcoholic drinks because it causes snoring in a person who doesn’t snore.
Download an app that records – You can download any suitable app that has the ability to record your breathing while you are deep asleep. Make sure it analyses the records and tracks the results as well. An app that records the intensity of your snoring can be helpful. You can easily listen to these sound clips later on.
Does stress cause snoring?
Stress can have a negative impact on your body and cause snoring. If you are suffering from snoring condition, it is better to consult your physician for immediate attention. When you have developed a snoring condition, it may arise due to many factors.
Stress can be a major factor when it comes to snoring.
Stress will make it hard for you to have a deep sleep. When you experience stress throughout the day, your brain tends to release hormones such as cortisol and norepinephrine.
These hormones are responsible for increased tension. It makes sleep challenging and deprives you of your sleep cycle.
Stress causes changes in lifestyle and then leads to snoring. Many people think that eating helps to reduce stress. However, excess eating influences weight gain and the fat around the throat will restrict the flow of air and cause snoring.
Some people think that alcohol can relieve them from stress. But it relaxes the muscles in the throat and causes snoring.
Researchers are not sure why people yawn. It tends to occur when we are stressed or tired. However, there are certain ways to suppress whenever you feel to have such a moment.