Have you ever thought, “if only he or she wasn’t snoring, I’d be able to get some sleep”? Or maybe you’re the one who snores. Have you ever wished there was a way to stop or quiet your snoring? Rather than losing sleep worrying about snoring, keep reading to learn more about why people snore and how snoring can be reduced or prevented.

As you sleep, the muscles in your soft palate (i.e., the roof of your mouth), tongue, and throat become more relaxed. The muscles in your throat can become so relaxed that they can limit airflow, resulting in snoring. Almost 50% of adults snore at least occasionally (Mayo Clinic, 2008). Snoring can be caused by the structure of your mouth, nasal congestion, being overweight or obese, or your lifestyle (e.g., drinking alcohol or smoking).

Other things that can help reduce your snoring include sleeping on your side, using a mouth piece, and wearing nose strips. If none of these things work, there are surgeries (e.g., uvulopalato pharyngoplasty, laser surgery, somnoplasty) available to help reduce or eliminate snoring. Talk to your health care provider about your options.

There are lifestyle changes you can make to prevent or reduce snoring:

• If you’re overweight or obese, reach and keep a healthy weight.Excess weight gain can cause the tissues in your mouth and throatto become looser. These extra tissues may vibrate or narrow your airway when you’re sleeping, resulting in snoring.

• Limit alcohol, especially close to bedtime. Alcohol causes the muscles in the roof of your mouth and in your throat to relax.

• Stop smoking or cut back. Smoking causes nasal congestion, which can lead to snoring.

Obstructive Sleep Apnea

Obstructive sleep apnea also causes snoring. This is a medical condition where the muscles and tissues of your throat relax so much during sleep that breathing is blocked completely. It’s estimated that between three and seven percent of people have obstructive sleep apnea (Punjabi, 2008). If you have this condition, when you’re sleeping, you’ll snore very loudly until your airways close and you can no longer breathe. After about ten seconds of not breathing, you’ll wake up gasping for air. After getting the oxygen you need, you’ll quickly fall back asleep and begin this cycle again. This takes place many times throughout the night, preventing you from getting a good night’s sleep.

It’s important to fi nd out whether you have this condition, as obstructive sleep apnea is a risk factor for cardiovascular disease, stroke, and high blood pressure. If you have obstructive sleep apnea, your health care provider may have you use a continuous positive airway pressure (CPAP) machine while you’re sleeping. This machine helps keep your airway open throughout the night.

Most people with obstructive sleep apnea don’t realize they’re waking up continuously throughout the night. You should talk to your health care provider if:

• Your partner notices that you stop breathing through the night.

• Your snoring is preventing your partner from getting a good night’s sleep.

• You wake up during the night due to shortness of breath.

• You don’t feel rested no matter how much sleep you get.

Though your snoring may not impact your sleep, it may prevent those around you from getting the sleep they need. Take steps to reduce and stop snoring to help make sure you and your whole family can get a good night’s sleep.

Key References:

Mayo Clinic. (2008). Snoring. Retrieved February 19, 2010, from

http://www.mayoclinic.com/health/snoring/DS00297/

Mayo Clinic. (2009). Obstructive sleep apnea. Retrieved February 19, 2010, from http://www.mayoclinic.com/health/obstructive-sleep-apnea/DS00968/

Parker, R. J., Hardinge, M., & Jeffries, C. (2005). Snoring. British Medical Journal, 331, 1063.

Punjabi, N. M. (2008). The epidemiology of obstructive sleep apnea. Proceedings of the American Thoracic Society, 5(2), 136-143.