Causes of snoring and how to deal with it

  Just about everyone snores occasionally. There’s an increased susceptibility as one increase in age. Snoring is the sound produced from the vibration of respiratory structures due to obstructed air movement during breathing while sleeping. Snoring causes sleep deprivation to snorers and those around them resulting in daytime drowsiness, irritability, reduced concentration and decreased libido.

   Factors predisposing to snoring include:

-          AGE- As one reaches middle age, the throat becomes narrower and muscle tone decreases.

-          SEX- Men have narrower airways than women. Hence, are more likely to snore.

-          GENETICS- Narrow throat runs in some families.

    Causes

Anything that causes narrowing of the air passage, blockage of airway and reduction of neck muscle tone will cause snoring.

•    Obstructive sleep apnea- it is important to rule this out when determining the cause of snoring.
•    Abnormally positioned jaw
•   Obesity- Deposition of fat in and around the throat narrows the airway.
•    Relaxants such as alcohol, drugs (e.g. sedatives and sleeping pills) reduce muscle tone.
•   Upper Respiratory tract infections
•    Smoking- this weakens and clogs the throat
•    Sleeping with too many pillows- this stretches and narrows the airway.
•    Sleeping on one’s back- this may result in the tongue dropping to the back of the mouth and blocking airflow.

  
    Treatment

The first step is determining the cause. Observing patterns in your snoring can often help pinpoint the reasons why you snore, what makes it worse and how to go about stopping it.

• Closed mouth snoring might indicate a problem with your tongue.
• Open-mouth snoring may be related to tissues in the throat.
• Snoring while sleeping on your back is probably mild. Improved sleep habits and lifestyle changes may be effective cures.
• Snoring in all sleep positions usually requires a more comprehensive treatment.

 

Some self-help cures include:

•    Lose weight
•    Stop smoking
•    Regular sleep patterns
•   Sleep on your side instead of your back
•   Avoid alcohol and sleeping pills
•   Avoid caffeine and heavy meals within 2hours of going to bed.Medical treatment include the use of nasal sprays, nose clips e.t.c.Surgery can also be done. Consult your ENT doctor on possible treatment options.

Coping As A Partner

The bed partner loses on average an hour of sleep per night resulting in significant relationship and health issues. Working together to stop snoring can be an opportunity to improve the quality of your bond.

-          Keep in mind it’s not intentional

-          Avoid lashing out

-          Use humor

The treatment options earlier mentioned can be explored together.

                                                                                               
                                                                            contributed by Dr. I.T joel