SHARES
“My husband snores every night. I kind of get used to his snoring. Sometimes, I find it funny when he makes weird noises. Sometimes, I find it irritating and annoying enough to want to kick him out of the bed. But sometimes, I am really afraid when he seems to stop breathing between his snores!” May 55, starting to worry about her husband’s health risks due to snoring.
Why Do People Snore?
Snoring happens when the air cannot flow freely along your airway due to obstruction. These obstruction can produce turbulent air flow. The soft tissues along your airway such as fat tissues and uvula (the dangly thingy in the back of your mouth) also vibrates strongly to produce snores. Your body tends to breathe harder due to the obstructed airway and therefore results in loud snores.
Is Snoring a Warning Sign for Health Risks?
Snoring can be normal as we age due to looser and flabby airway soft tissues. Sometimes, it is just the way we are built physically. For example, men do have narrower airway than woman. Some people have bulky soft tissues in their throat such as adenoids and tonsils. We can see snoring runs in family and you probably got these physical traits from your parents. However, snoring can be an indicator of health problems:
1. Thickening or other abnormalities in the carotid artery
These arteries are blood vessels on the left and right side of your neck that supply blood to the neck, face and brain. Studies have shown that snoring can actually put you at greater risk for carotid arteries thickening and stroke even in those without sleep apnoea. These are likely due to repeated micro-trauma caused by the vibration from snoring, leading to inflammation and thickening of the carotid arteries.
2. Overweight and obesity
This is the most strongly related cause for snoring. Increased amount of fatty tissues around your neck as well as in your throat can narrow your airway. Thus your airway gets obstructed when you lie flat. In fact, obesity is a strong risk factor for heart attack, stroke, high blood pressure, diabetes and high cholesterol. Many patients find themselves stop snoring after losing weight. Even a little weight loss does the magic!
3. Obstructive sleep apnoea (OSA)
This is a situation when you have complete block of your airway repeatedly during your sleep. Again, being overweight and obesity are strong factors causing obstructive sleep apnoea. Having OSA puts you at greater risk for heart attack, stroke and high blood pressure. You will also experience daytime sleepiness, fatigue, and light-headedness due to poor sleep quality. Besides, you will get irritated more easily and get into conflict with others more often. Obstructive sleep apnoea is a medical problem and your doctor is there to help you! Read more about Obstructive Sleep Apnoea here!
4. Sinus and nasal problems
Snoring can mean that you have a blocked nose. Blocked nose can be a result of allergic rhinitis in which you get runny and stuffy nose when exposed to allergens. A common allergen is dust mite which can be found in your bedding, air conditioner, and carpets. Your doctor can advise on how to avoid allergens as well as offer you some medication to prevent and treat allergic rhinitis. In addition, dry air can irritate your airway and causes blocked nose. Use a humidifier in air-conditioned room instead.
Also, you may have sinuses that block easily. Your doctor will help examine your nose to find any structural cause for your blocked nose such as engorged soft tissue (turbinate), and deviated nasal septum. Sometimes, the problem can be due to enlarged tonsils and adenoids in your throat and behind your nasal cavity. Treatment options are available to help treat and drain blocked sinuses.
5. You are deprived of sleep!
Snoring can be a sign that you are getting too little sleep and overworked yourself! This causes you to collapse into your bed with further throat relaxation. Getting not enough sleep puts your body under stress which is bad for your immune system and heart. This is why many people falls sick after a period of stress such as school examination or rushing for quarterly report. Lack of sleep also puts you at greater risk for road accidents and making mistakes at work.
Photo by Mory Martinez on Flickr
Tips for Preventing Snoring at Home
1.Sleep on your side
When you sleep, your muscles relax. Lying flat on your back may cause your tongue and lower jaw along with soft tissues in your neck and throat to fall back and obstruct your airway. Therefore, choose a firmer and thicker pillow for you to lie comfortably on your side while sleeping.
2.Keep an eye on what you eat and drink before bed
Drinking alcohol can make your throat muscle relaxes further and affect your breathing. Likewise, most sleeping pills have the same effects too. Eating heavy meal or drinking too much can make you feel bloated and lie on your back. There are studies suggesting that drinking milk is associated with more snoring at night.
3. Weight loss
Losing a little bit of weight can help stop snoring at night!
4. Exercise
By having an active lifestyle, you’ll have more muscle tone in your throat and less snoring at night.
Photo by health wellness on Flickr
Conclusion
Snoring is a common problem and the solution is not always to kick your partner out of bed. Try out simple tips and hacks to prevent snoring. There is also a wide range of products available that you may find comfortable to sleep with. Consult your doctor today for advice and get a health check if you’re worried that your snoring may be due to health conditions.
Find a GP/Family Doctor in Malaysia, on GetDoc
Find a GP/Family Doctor in Singapore, on GetDoc
References:
- The basics of snoring [WebMD]. WebMD LLC. 2019. [Available from: https://www.webmd.com/sleep-disorders/guide/snoring; assessed on 2019 May 24]
- How to stop snoring [HelpGuide]. HelpGuide.org International. 2019. [Available from: https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm/; last updated on 2019 May; accessed on 2019 May 24]
- Snoring [MayoClinic]. Mayo Foundation for Medical Education and Research. 2019. . [Available from: https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694; last updated on 2017 Dec 22; accessed on 2019 May 24]
by Chang Xian
View all articles by Chang Xian.
