Snoring
We all have come across someone that snores - whether it’s on a television show, a person next to our hotel room, or our bedtime partner.
We can know that snoring is a natural bodily function, but could we be missing a warning sign?
What causes snoring? Snoring is caused by the rattling and vibration of tissues near the airway in the back of the throat. During sleep the muscles loosen, narrowing the airway, and as we inhale and exhale, the moving air causes the tissue to flutter and make noise like a flag in a breeze. “More information at www.sleepfoundation.org”
Is it bad to snore? Snoring isn’t necessarily bad, but it can lead to a dry mouth or sore throat. In some cases when a person has a blockage in their airway due to relaxed tissue blocking the air passageways, it can be extremely harmful. Some may wake up throughout the night due to a choke or cough feeling in their throat which points to Obstructive Sleep Apnea. Others may wake up with a headache that lasts through the morning until mid-afternoon.
How do I stop snoring? Some may suggest looking into what may be causing the issue. If your partner notices a break in breathing and then a rapid breathing to catch back up, that may be a sign that there’s possibly something more serious than just an everyday snoring issue. At-home sleep study is the most recommended to find the main cause of the snoring. Positional therapy is also an option. A quick call to a doctor or the doctor’s nurse can answer the question to see if they offer any positional therapy services. You may also need to change your pillow if you have had it for a long amount of time. If you prefer softer or more firm pillows, make sure that you are still getting the support you need! Some say that dust mites also cause issues within your pillow due to the allergens that they produce. You can put it in the air fluff cycle to get rid of those pesky things and get your sleep back!
What happens while I snore? While snoring the muscles that support the soft palate and the base of the tongue relax more than normal due to the sleep cycle that you may sleep in. By relaxing the structural tissues, the airway is temporarily blocked which causes the soft palate and the uvula to vibrate against the base of your tongue, which is the hoarse or harsh sound that we recognize as snoring!
Open-mouth snoring is related to weak tissue in the throat. During sleep, your muscles relax, therefore obstructing your airways.
Closed-mouth snoring is related to the tongue. During sleep, your tongue may fall back into your throat and obstruct airways.
Snoring when sleeping on your back is regarded as mild snoring, which can be improved with certain lifestyle changes and/or sleeping habits. Obesity and regular drinking can put you at a heightened risk for this type of snoring.
Do thin and thick people snore? Body size is important to view for a reason to have snoring throughout the night, but people of all body sizes are capable of snoring. It all depends on the architecture and genetics of the individual. Chronic snoring isn't necessarily genetic, but factors that contribute to snoring may have hereditary roots. Obesity, anatomical traits, and medical conditions like obstructive sleep apnea, can have a genetic factor in whether or not with snoring. A combination of traits paired with non-genetic factors may increase a person's snoring.
What exercises can I do to stop snoring? Myofunctional Therapy is the neuromuscular re-education of oral and facial muscles. The therapeutic exercises target muscles used to chew and swallow, and are designed to teach you to breathe through your nose and reinforce the proper position of your tongue against the roof of your mouth.
We have included a link down below to some of these exercises. https://www.southfloridasinusandallergy.com/14-convenient-exercises-to-improve-chronic-snoring-and-sleep-apnea/
Is snoring every night bad? We all snore every now and then, that’s normal. However, if you do so every night, then this could be a possible cause for alarm. Another cause could be sleep apnea. With sleep apnea, each night during sleep the soft tissues in the throat and the rear of the mouth become too relaxed and actually collapse as we rest. This blocks airflow and we literally stop breathing briefly until the brain wakes us. People rarely remember being woken up and the process can repeat hundreds of times in severe cases.
What to eat / stop eating to stop snoring? Alcohol is the main antagonist in the snoring world due to the very relaxed state that people enter. Caffeinated products will also cause issues with sleep cycles. We recommend that caffeine intake should decrease around 3 pm. (circadian rhythm) Other products that are recommended are wheat, sugar, fruit, soy, high-fat meats, and dairy products.
https://www.snoringsource.com/can-food-cause-snoring/
Why do people suddenly start snoring? People could start snoring more when the allergy season begins to come and allergies cause the inflammation of the nasal passages. With this swelling, there is a higher chance of snoring, especially if the inflamed airway is swollen and relaxes during the different stages of sleep.
What’s the best device to stop snoring? There are many devices that can help with snoring! There is the CPAP machine, dental appliances, surgeries, mouth guards, chinstraps, nasal dilators, and many others! Just take a quick google search to find your best fit!
Is loud snoring normal? Heavy snoring can sound funny to your sleep partner, but the condition is no joke. Snoring is often the sign of a condition called obstructive sleep apnea, which raises the risk for diabetes, obesity, hypertension, stroke, heart attack and other cardiovascular problems.
Why can’t I hear myself snore? Your ears still receive sound while you sleep, but your brain filters out low-priority sounds – it is almost like a white noise to your brain instead of like a chainsaw or lawn mower as most bed partners describe it. You're more likely to wake if you hear your own name than a random word, for example. Why snorers seem to sleep peacefully while their bedmates suffer is not entirely known. Ronald Chervin, director of the Sleep Disorders Center at the University of Michigan Health System, says it probably relates to how the brain processes sensory information during sleep. A part of the brain called the thalamus filters out sensations that normally would come to our consciousness if awake. Constant or repetitive noises like a fan spinning or a clock ticking wake us less than irregular noises. Noise coming from our own bodies may be less likely to alarm us. People often experience brief moments of arousal during sleep without remembering them, around 20 to 25 per hour.
What sleep positions reduce snoring? Sleeping on your side or stomach do not produce as much snoring as sleeping on your back would. We recommend sleeping on your side if you have any issues with snoring. If positional therapy is something that you are interested in, please contact a doctor, nurse, or physician to explore more options.
More information at www.sleepfoundation.org
https://www.webmd.com/ https://www.sciencefocus.com/