As many as 45% of adults snore at some time, and while in many families the snoring of a family member is the subject of jokes and good-natured teasing, it is anything but a joking matter. Most people don’t actually understand what causes snoring, and while very occasional mild snoring is not usually of too much concern, habitual, chronic or severe snoring needs to be addressed.
Snoring disturbs the sleep of both the snorer and their partner, and even results in a number of happy couples choosing to sleep in separate bedrooms. Additionally, snoring leads to a plethora of health and wellbeing issues, and as many as 75% of habitual snorers actually have obstructive sleep apnoea. This disorder can be very debilitating and increases the risk of developing heart disease.
What is Snoring? What Causes Snoring?
Snoring is the vibrating sound which happens in the throat and the back of the nose during sleep, especially when sleeping on your back. It occurs when air can’t freely flow through the nose and throat, and this causes the surrounding soft tissues like the tongue and uvula to vibrate.
You probably wonder what causes snoring? Many people who snore do so because they have an excess of tissue in the throat and nasal passages, or because it is “floppy”. When breathing makes the tissue vibrate, snoring is the result.
Gravity also has a part to play, particularly when the sleeping position is on the back. The tongue and other oral tissues relax and drop into the throat thanks to gravity, and this impinges upon the airways. A compromised airway will inevitably result in snoring.
Which Lifestyle Factors Contribute to Snoring?
Understanding why you or a loved one snores is the first step to finding a solution to the problem. There are different reasons why people snore; some of these are not avoidable, while others are directly related to lifestyle choices.
- Sex: men have anatomically narrower airways than women do, so it’s no coincidence that men are more likely to snore than women are.
- Age: the throat narrows from middle age and muscle tone also diminishes. The older you are, the more likely it is that you will snore.
- Weight: poor muscle tone and excess fatty tissue both contribute to snoring, especially if you have excess weight around the neck.
- Nasal or Sinus Issues: these include a deviated septum, enlarged adenoids, enlarged tonsils, infections and allergies. These can all block the airways.
- Sleep Position: snoring is worst when sleeping on your back, particularly if you sleep flat on your back.
- Smoking, Alcohol, and Sedative Use: these all exacerbate muscle relaxation in the throat. Additionally, smoking causes the throat, the chest airways, and the nasal passages to swell, further impinging on airflow.
- Sleep Apnoea: this is a significant sleep disorder that dramatically impacts on the quality of your sleep. It causes interruptions to your breathing many times each night. Snoring while sleeping on your side is indicative of sleep apnoea.
How Can Snoring be Improved?
There are a number of tips related to lifestyle that can alleviate snoring and may help sleep apnoea. These include: avoiding food and alcohol a few hours before bedtime; doing throat exercises to strengthen your muscles (a physiotherapist or doctor can advise on these); losing weight and exercising regularly (even a small amount of weight loss can make a big difference); sleeping on your side instead of on your back and elevating your head; stopping smoking; and treating allergies. You may also get relief by using a humidifier to keep the air in your bedroom moist, as dry air can be an irritant to the nasal and throat membranes.
You may additionally find great relief from snoring by using a mandibular adjustment device such as the ApneaRX device.
Stop Snoring with ApneaRX
ApneaRX is a New Zealand-branded mouth guard product which has helped thousands of people around the world get relief from snoring and various related sleep issues. It is adjustable to fit perfectly into an adult mouth, and it positions the lower jaw slightly forward during sleep. This small adjustment to the position of the jaw makes a world of difference to the soft tissues and helps stop snoring and alleviate Sleep Apnoea.
ApneaRX is a medical-grade device that is manufactured in the USA and backed by a 30-day money-back guarantee for your peace of mind.
There are many ways to help stop snoring, and by making some positive lifestyle changes and using the ApneaRX device, you too can experience relief from snoring for better, more restful sleep. Visit our website today to discover more or contact us today to order your device.
