Snoring is much more common than most people think. And even though males have the reputation of being loud snorers, women can also become loud snorers too. Yes, men are twice as likely to snore compared to women, with roughly 40% of men reporting snoring versus 20% of women. However, things can change once you take into consideration age and medical condition. A study published in 2017 revealed that among women, the proportion of snoring increases with statistical significance after the age of 50. The cause? Menopausal syndrome.
Fun fact: the loudest snoring ever officially recorded by the Guinness Book of World Records was measured to be 111.6 decibels, or the equivalent of a jet flying over your home. The culprit? A 60-year-old grandmother. I wonder if her grandkids love staying over for the night…
What causes snoring?
Snoring occurs when you breathe and the flow of air makes the tissues in the back of your throat vibrate. The sound most often occurs as you breathe in and air can come through the nose, mouth, or a combination of the two. It can occur during any stage of sleep. Sleeping on your back may make you more likely to snore. It may also occur as your throat muscles relax after consuming alcohol or other respiratory depressants. Congestion from a cold or allergies can also cause you to snore.
Another fun fact: you may even snore loudly enough to wake yourself up. I knew this from a very young age. I remember hearing my dad’s very loud snoring, only for it to get to the level where you could clearly hear him waking himself up. Both my mom and I tried for years to explain to him what was going on but he never believed us.
In many cases, people do not realize that they snore. Snoring can also cause you to have a dry mouth or sore or irritated throat when you wake up.
Snoring and Obstructive Sleep Apnea
Snoring is often associated with a sleep disorder called Obstructive Sleep Apnea (OSA). Not all snorers have OSA, however if the snoring is accompanied by any of the following symptoms, it may be an indication to seek medical advice:
- Breathing pauses during sleep
- Excessive daytime tiredness
- Difficulty concentrating
- Morning headaches
- Sore throat upon waking
- Restless sleep
- Gasping or choking at night
- High blood pressure
- Chest pain at night
- Snoring so loud it's disrupting your partner's sleep
- In children, poor attention span, behavioral issues or poor performance in school
OSA is characterized by a period of loud snoring followed by periods of near-complete silence during which breathing (nearly) stops. Eventually, this reduction or pause in breathing may signal you to wake up, and you may awaken with a loud snort or gasping sound. This cycle tends to repeat itself at least five times during every hour of sleep.
Things you can do to help stop snoring
Over-the-counter devices such as pillows or mouthpieces may help with snoring, but the effectiveness will be different from person to person. Note that anyone suffering from OSA is better served relying on solutions recommended by their doctor than any over-the-counter product.
Snoring sufferers should talk with a healthcare provider to rule out serious underlying causes. Then, try adding some simple lifestyle changes that are proven to help quieten the nighttime roar:x
- Lose weight: exercise at least 30 minutes every day for better circulation, weight loss, and optimal sleep.
- Change sleeping position: try sleeping on your side instead of your back.
- Reduce alcohol intake: alcohol consumption (especially in the evening) makes the jaw and throat muscles relax so much that they block the airways when you sleep. The restricted airway causes the tissues to vibrate, which is what others hear as snoring.
More specific treatments for snoring
Now, here is the real juice: tips on how to treat your snoring depending on the cause. Official advice from the NHS, no less.
Tongue partially blocking the back of your throat
- A device you wear in your mouth to bring your tongue forward (mandibular advancement device)
- Or, surely, just try Releeves mouth tape*
Mouth falling open when you're asleep
A chin strap to hold your mouth closed, or a device you wear in your mouth to make you breathe through your nose while you sleep (vestibular shield). Alternatively, using mouth tape could also proof effective.
Blocked or narrow airways in your nose
- Special devices (nasal dilators)
- Nose strips that hold your nose open while you sleep
- Decongestants or nasal sprays to reduce swelling inside your nose
Full disclosure, using Releeves mouth tape was not included on the original NHS list. But who knows, things might change in the future.
In case none of the above helps, you might want to consider gifting your loved ones with earplugs.
Sources used:
- NHS: https://www.nhs.uk/conditions/snoring/
- Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694
- Sleep Foundation: https://www.sleepfoundation.org/snoring
- Sleep education: https://sleepeducation.org/sleep-disorders/snoring/
