How Do I Stop Snoring?

Sleep is something that everyone looks forward to because there’s nothing more satisfying than settling in and winding down to recharge after another busy day. However, if you snore, it can really put a dampener on everything.

Snoring is a frustrating nightly occurrence that can keep your partner awake and prevent you from getting enough quality sleep, leaving you chronically sleep deprived regardless of how many hours you’re in bed for. This can cause a lot of problems and health issues which is why it’s no surprise so many people ask: how do I stop snoring?

We have designed this page to give you all the information you need to answer this question and put an end to your snoring once and for all.

 

What is snoring?

Snoring is that shuddering, restricted sound that comes from either the nose or the throat as we sleep. Instead of silent breathing, a person who suffers from snoring produces a highly disruptive noise that disrupts sleep and may throw off your normal circadian rhythm.

Snoring is featured in so many popular culture references to sleeping that it has become synonymous with sleep itself. Everyone occasionally snores for one reason or another and usually, it’s not something to be concerned about. However, if it’s a regular occurrence, it can have some significant impacts on your health and the people around you.

It’s important to arm yourself with information about snoring to ensure you are looking after your well-being by finding a solution.

 

Why do we snore?

 

Snoring2

 

When lying down to sleep, the muscles in your upper airway relax, allowing you to breathe in this position. Snoring is the sound you make when these muscles relax too much, causing the air to be restricted either through your nose or throat, which is known as ‘airflow turbulence’.

As the air is breathed in and out during the night, the surrounding tissue vibrates, causing that familiar gasping sound. If the muscles relax even further, they can cause a complete blockage of the airway which stops breathing altogether, triggering you to choke or cough to clear it.

Unfortunately, these subconscious responses can lead to disruptions in your sleep patterns and overall sleep quality. If snoring continues night after night, you may experience irritability, daytime fatigue, headaches and other health problems. Additionally, the loud and repetitive sound can impact partners, housemates and others around you as they try to sleep. Just imagine sitting next to someone snoring on a plane during a long haul flight!

It is quite common for people to snore from time to time, but chronic snoring may be a symptom of obstructive sleep apnea, a condition that causes people to intermittently struggle or stop breathing during the night.

For more information, read our article: What is snoring and why does it happen?

 

What causes snoring?

When searching for a snoring cure, it’s helpful to know some of its causes, which can be grouped into two main categories: temporary and structural factors.

Snoring can be caused by a whole range of temporary factors, such as:

  • sedative use
  • consumption of alcohol
  • excessive smoking
  • seasonal allergies
  • swollen tonsils or adenoids, especially in children
  • sleeping position
  • the cold or flu

These factors occur for a short time and are not permanent. In other words, snoring should cease as these conditions change.

Structural factors are more long-term and include:

  • Throat muscle weakness, causing the throat to close during sleep
  • Misaligned jaw, often caused by tension in the muscles
  • Fat gathering in and around the throat
  • Obstruction in the nasal passageway
  • Overall nose shape
  • Tissues at the top of airways touching each other, causing vibrations
  • Nasal and sinus problems
  • Excessive weight and obesity
  • Pregnancy
  • Ageing, as your throat becomes narrower and the muscle tone decreases
  • Shape of your head and neck, as it may create a smaller than normal airway

For more information, read our article, Do you have a partner who snores? In this blog, we discuss in depth more about the reasons behind snoring.

Why am I always tired?

Do you wake up every morning and want to throw your alarm clock out of the window to get one more hour? Do you find yourself heading to bed earlier each night, determined to get more sleep, but in the morning you feel the same? You’re not alone.

Unfortunately, Australians in general aren’t getting enough sleep. Dr Maree Barnes from the Australasian Sleep Association estimates that around one-third of Australian adults suffer regularly from significant sleep-related problems, don’t feel refreshed upon waking and wake up frequently throughout the night1.

FatigueDay

There can be a whole range of reasons why you may find yourself always tired, and it’s normal to go through your list to try and figure it out. Is it your lifestyle, sleep hygiene, electronic device use late at night, eating routines or stress? These are the more obvious reasons.

However, what is less obvious is that daytime fatigue can be due to your snoring patterns. As you read above, snoring restricts your airflow during the night, and if your body has to continually struggle to breathe, the quality of your sleep can rapidly decline, which means that you wake up still feeling tired.

But it’s not just you! In a recent survey, more than 60% of respondents said that they were disturbed by their partner’s snoring2. They may have been getting poor sleep and feel tired because of this.

It is very important for your health to get quality sleep every night. So, it’s worth finding out what’s impacting it.

To learn more, read our article: Why am I always tired?

Snoring and Sleep Disorders

Snoring can be a significant indicator of Obstructive Sleep Apnea (OSA), which is a common sleep disorder.

Sleep apnea (also spelled ‘sleep apnoea’) occurs when you have one or more pauses in breathing or shallow breaths while you sleep. These breathing pauses can last from a few seconds to a few minutes and may occur 30 times or more per hour, which can mean several hundred times a night.

Every time this happens, your body increases its effort to breathe and your vital organs struggle for oxygen. This alerts your brain to wake up and force you to breathe again. This can lead to experiencing chronic tiredness that affects your quality of life, work and relationships.

So what may be easily dismissed as simple snoring could actually be pointing towards a serious sleep disorder.

To learn more, read our article: Sleep disorders affect men and women differently.

 

How to stop snoring

There are many reasons as to why people snore as well as a wide range of effective treatments, which is why so it’s important to understand the specific causes of your situation. Once you understand the reasons behind it, you can find the best solutions specific to your case and get a better night’s sleep- for both you and everyone around you!

The use of CPAP masks in combination with CPAP machines is currently the most effective treatment for snoring and sleep apnea.

 

CPAP_Snoring

 

CPAP involves the use of a continuous flow of pressurised air through a mask and into your airway. This pressurised air prevents the airway from collapsing when the muscles in your throat relax during the night, which in turn acts as a snoring cure.

Another snoring solution is the use of a Dental Plate which is placed in the mouth during sleep, causing the lower jaw and tongue to be held more forward than usual. This opens up the airway and prevents the restriction of air through the throat, which stops you from snoring.

To read more, visit our Snoring webpage, which can provide you with more information.

ResSleep offers a variety of snoring solutions tailored to your specific needs from our clinics across Australia, however, if you’re not sure which is suitable for your budget and specific circumstances, we can help you. Simply complete our free online sleep assessment below.

 

 

References

[1] The Sydney Morning Herald. Why Australians aren’t getting enough sleep. Accessed 25 April 2018.

[2] News.com.au. More couples roaring over nightly snoring. Accessed 25 April 2018.

 

Take the Free Sleep Assessment

SleepAssessmentIcon

If you are experiencing problems sleeping due to snoring and you are searching for a cure, you can complete our free sleep assessment to better understand how to correct your restful state, wake up fresh and improve your overall health.

The assessment asks you a series of simple questions designed to help you uncover the cause, and the results will be conveniently sent to you via an email.

You can access the Sleep Assessment here: 

Take our FREE Sleep Assessment