How to cope with snoring is a very common question. Indeed, the majority of people snore occasionally, but if snoring is common it can greatly affect the quality of sleep of the snorer and first the spouse.
Snoring can lead to poor sleep quality, fatigue during the day, generate irritability in the snorer, and may in the medium and long term to be the source of other health problems. If snoring prevents the snorer’s spouse to sleep, it can be a source of problems in the relationship. Faced with these problems, there are solutions.
Snoring can have many causes. Take an interest on the cause is very important because the solution will depend directly on the cause.
Thus, snoring can be caused by too relaxed soft tissues, which are then more likely to vibrate and generate snoring. It can also be caused by partial obstruction of the throat by the tongue which then generates vibrations. The narrowness of the upper airway (ie, to say nasal passages) or nasal deformities can also curb air and generate air turbulences which are the source of vibrations and hence snoring. With age these causes can develop: soft tissue release as the soft palate, narrowing of the throat due to weight gain…
To know the causes of snoring and to provide an appropriate treatment, the best way is probably watching the snorer during his sleep. Indeed, the positions during sleep are often used to explain the snoring.
- Snoring mouth closed while sleeping may indicate that snoring is caused by an obstruction by the tongue.
- Snore while sleeping with his mouth open rather indicates that snoring is related to soft tissues of the throat.
- Snore whatever position means that snoring is severe.
Treatment of snoring
To treat snoring, the first thing to do is to change their habits and lifestyle.
So to cure snoring it is possible to:
- Losing weight will decrease the size of the soft tissue :the tongue, less fat, will be a less big obstacle to the passage of air, and airways will be larger due to the lower presence of adipose tissue, which will facilitate the passage of the airflow.
- Playing sports helps tone muscles, not only body parts that the buzzer is working but also muscles of one’s throat. The toned throat muscles will be much less likely to vibrate.
- Quitting smoking also reduces snoring significantly. Indeed smoking irritates the membranes of the nose and throat which increases their chances of vibrate.
- Avoid alcohol, sedatives and sleeping pills. Indeed, these products have relaxing properties. The soft tissues of the throat can more likely vibrate and thus generate snoring. In cases where the sleeper takes sleeping pills or sedatives on prescription, it is best to talk to your doctor.
- Clear nasal passages also prevent snoring. Indeed, having a stuffy nose makes the inspiration difficult that creates a vacuum in the throat and causes vibrations of the soft tissues of the latter. Sinusitis causing nasal obstruction or malformations such as deviated nasal septum can lead a person to snore. In these cases, the use of an anti-snoring device such as the nasal dilator RespiFacile allows air to better penetrate into the respiratory tract and reduces the snoring. Learn more about RespiFacile.
- Avoid sleeping in places too dry. Indeed, dry air more easily irritates the mucous membranes of the nose and throat than humid air. These irritations promote snoring.
- Repositioning the head by lifting slightly prevents the tongue from falling to the back of the throat, avoiding the obstruction of the throat by it.
- Sleeping on your side reduces snoring. Indeed it will prevent your tongue and soft palate to go deep in the throat due to the force of gravity, and obstructed the air flow. To avoid being put on the back during sleep, it is possible to sleep with a tennis ball (or a ball of similar size) attached to the back of a pajama top or a t-shirt. Lie on your back will be extremely uncomfortable which will cause the sleeper to stay on the back during sleep. After a few weeks, the buzzer will be used to sleeping on the side and will then need the tennis ball in his back.
In the case where the change of habits would not be conclusive, a snorer will then consult an otolaryngologist. To allow him to stop snoring, it may then prescribe him :
- a Mandibular advancement splint that will prevent his tongue from falling into the back of the throat. This device is mainly used in the case of sleep apnea. However, it is uncomfortable.
- a CPAP mask that keeps the airway open. This is an extremely uncomfortable and binding machine.
- surgery. It will seek to reduce the size of soft tissues such as the soft palate or uvula, which are usually the first soft tissue to vibrate. An intervention may also correct various anomalies sources snoring. However, the failure rate operations to reduce snoring is about 50%
- an anti-snoring system as a nasal dilator. Facilitate entry of air in the respiratory tract where the breathing resistance is greatest, i.e. at the level of the nasal cavity. It is available without prescription. Learn more about the nasal dilator RespiFacile.