Definition: Snoring is a breathing problem that originates in the nose and/or throat when airflow is restricted.
Everyone snores occasionally. When you're awake, air flows freely through your breathing passages. But at night:
- Nasal passages become restricted.
- Throat muscles relax.
These two factors make it more difficult for air to pass through, and that causes snoring. Snoring is a problem if:
- You stop breathing during sleep and have to wake up to catch your breath.
- You are disturbing your sleep partner.
- You are losing sleep because of your snoring.
Snoring has been linked to increased risk of stroke; diabetes; high blood pressure; and heart disease. Snoring can also be a symptom of sleep apnea.
What is the Difference between Snoring and Sleep Apnea?
Snoring is a loud sound that a person makes as they breathe during sleep. Sleep apnea is a true breathing obstruction, which requires the sleeper to awaken to begin breathing again. A person with sleep apnea wakes up many times a night to regain breathing, but usually remembers nothing at all about the awakenings. Snoring is a common symptom of sleep apnea, but snoring by itself does not involve the cessation of breathing.
What are the Health Effects of Snoring?
Severe snoring causes sleep deprivation for both the snorer and the sleeping partner. The effects of sleep deprivation are:
- Daytime sleepiness.
- A compromised immune system and slower healing.
- Poor mental and emotional health.
- Lack of smooth functioning of the body.
- Decreased productivity.
- A negative mood.
- Low energy.
- Unclear thinking.
- Slower reaction time.
In addition, snoring causes reduced oxygen flow to the brain, which can lead to
- Premature death.
- Type II diabetes.
- High blood pressure.
- Hypertension.
- Stroke.
- Heart disease.
Snoring cannot be stopped at will, but it can be controlled. Treatments for snoring include medical solutions such as surgery and dental devices, as well as self-help remedies.
What Can I do for Myself to Prevent or Cure Snoring?
Mild snoring that isn't related to sleep apnea can often be self-treated. Remedies that you can try include:
- Lose weight.
- Sleep on your side.
- Sleep without a pillow.
- Elevate the head of your bed four inches.
- Placing rolled up towels under the head of the mattress is an easy way to change the angle of the mattress.
- Eliminate smoking and exposure to secondhand smoke.
- Avoid eating food or drinking alcohol before bed.
- Avoid high-fat dairy milk products or soy milk products before sleeping.
- Avoid antihistamines for allergies or stuffiness.
- Try nasal decongestants to clear your nose passages.
- Avoid sleeping pills or other sedatives.
What Can Be Done to Cure Snoring?
Snoring cannot be stopped at will, but it can be controlled. Treatments for snoring include as self-help remedies, surgery, and dental devices.
A dental device opens your airway by bringing your lower jaw or your tongue forward during sleep. Some dental devices fit around your head and chin to adjust the position of your lower jaw (Mandibular Repositioning Device). Most are acrylic and fit inside your mouth, much like an athletic mouth guard or orthodontic appliance (Tooth Retaining Device). One such devise is the "P.M. POSITIONER"
The "P.M. POSITIONER" can reduce snoring. This appliance is worn on the top and bottom teeth and is designed to keep the lower jaw in a forward position. This forward position opens the throat and makes breathing easier (and quieter). It is very simple to fabricate and comfortable to wear.