Snoring: What Can You Do To Stop It Effectively?

healthgiant

5 hours ago

Snoring isn’t just a nighttime noise: it can affect sleep quality, lead to chronic fatigue, and create tension in relationships. While for some, it remains a benign phenomenon, it can mask a more serious condition, such as sleep apnea, which is associated with cardiovascular risks. This article offers a detailed exploration of the subject.

Why do we snore? The main causes

Mechanical origin of snoring

Snoring usually results from a partial obstruction of the upper airway during sleep. This obstruction can be due to:

Relaxed throat muscles: During sleep, the muscles of the soft palate, uvula, tongue, and throat relax, which can narrow the airway and cause sound vibrations as air passes through;

A back-lying position: Sleeping on your back can cause the tongue to move towards the back of the throat, worsening airway obstruction.

Aggravating factors

Several factors can increase the likelihood of snoring:

Overweight or obesity: Excess fatty tissue around the neck can compress the airways, reducing airflow;

consumption of alcohol and sedatives: These substances further relax the throat muscles and increase the risk of snoring;

smoking : tobacco causes inflammation of the airways, reducing their diameter and promoting snoring;

nasal congestion due to allergies or infections: a blocked nose forces you to breathe through your mouth, which can cause sound vibrations;
Anatomical abnormalities : A deviated nasal septum, enlarged tonsils , or an elongated soft palate may contribute to snoring.

What to do about snoring? Effective solutions

Hygiene of life and simple actions

Adopting certain habits can significantly reduce snoring:

Sleeping on your side: This position prevents the tongue from falling back towards the back of the throat.

lose weight: Reducing body weight can reduce pressure on the airways;

Avoid alcohol and sedatives before bedtime: these substances relax the throat muscles, increasing the risk of snoring.

Quit smoking: Smoking causes inflammation of the airways, promoting snoring.

Use a humidifier: Maintaining humid air in the room can prevent respiratory irritation.

The attending physician may also:

Remove medications that cause muscle relaxation, such as hypnotics, or adapt the treatment.

treat ENT inflammatory disease ( adult nasopharyngitis, childhood nasopharyngitis, tonsillitis, or allergy ) that obstructs the airways.

Natural solutions and accessories

Some natural approaches may help reduce snoring:

Nasal strips and nostril dilators: These devices help keep the nasal passages open.

Anti-snoring pillows: designed to support the head and neck, they promote a sleeping position that reduces snoring.

Throat muscle toning exercises ( oropharyngeal rehabilitation exercises): Some methods help strengthen the tongue and pharyngeal muscles to prevent collapse.

Medical solutions

The attending physician prescribes hygiene and dietary measures, which may be sufficient in moderate forms of snoring.

For more severe or persistent cases, medical interventions may be necessary:

If snoring persists, the attending physician will refer the patient to an ear, nose, and throat ( ENT ) specialist, who will perform an ENT examination and prescribe a check-up to find the cause, which may lead to surgical treatment. This will correct the ear, nose, and throat abnormalities that are obstructing the passage of air. These include, for example:

correction of nasal septum deviation;

removal of vegetations;

removal of the tonsils, particularly in children when the symptoms of obstruction are significant;

uvulopalatopharyngoplasty (UVPP) to remove or reshape tissue obstructing the airway.

Other surgical actions may be deployed, such as:

Mandibular advancement device (MAD): This oral device slightly advances the lower jaw, thus widening the airway;

Continuous positive airway pressure (CPAP) devices: used primarily to treat sleep apnea, these devices keep the airway open by providing constant air pressure;

Snoring: When should you worry?

Signs of a more serious problem

It is important to distinguish benign snoring from that associated with more serious disorders, such as sleep apnea. Warning signs include:

very loud and irregular snoring;

episodes of gasping for breath during sleep;

breathing pauses during sleep, observed by a partner;

waking up with a start and feeling asphyxiated or suffocated;

intense fatigue upon waking, morning headaches, daytime sleepiness;

irritability and difficulty concentrating;

decreased libido.

When should you consult a doctor or ENT specialist?

If you experience the above symptoms, it is recommended that you consult a healthcare professional. A sleep assessment, such as a polygraphy or polysomnography, may be performed to diagnose sleep apnea or other nocturnal breathing disorders.

What about snoring in children?

It is advisable to consult if your child’s snoring persists or if:

Has trouble waking up and is tired;

Breathe with your mouth open;

has sleep disturbances .

Good to know : If your child snores, do not expose them to secondhand smoke. If snoring occurs during nasopharyngitis, give them nasal irrigations to clear their airways. Once the snoring has healed, the snoring will stop.

Snoring or sleep apnea?

Sleep apnea is a serious disorder characterized by pauses in breathing during sleep. Symptoms include:


Criteria	Simple snoring	Sleep apnea
Main symptoms	– Regular nocturnal breathing sounds – Few or no breathing pauses – Overall restful sleep	– Loud and irregular snoring – Breathing pauses (> 10 s) – Abrupt awakening with suffocation – Marked daytime sleepiness
Diagnosis	– Clinical interview (listening to the spouse’s complaints) – ENT examination sometimes	– Polysomnography or ventilatory polygraphy – Apnea Hypopnea (AHI) score
First-line treatments	– Change sleeping position (sleep on your side) – Nasal strips or dilators – Lifestyle (weight, alcohol)	– Continuous positive airway pressure (CPAP/CPAP) – Mandibular advancement device (MAD) – Weight loss, quitting smoking
Additional options	– Anti-snoring pillow or mattress topper – Oropharyngeal exercises – Air humidifier	– Surgery (UPPP, septoplasty) if anatomical obstruction – Behavioral therapy for PPC compliance
Health risks	– Occasional mild fatigue – Discomfort for the partner	– High blood pressure and increased cardiovascular risk – Stroke, heart attack Type 2 diabetes – Metabolic disorders and accidents related to drowsiness
Impact on quality of life	– Partner’s sleep disturbances – Possible marital tensions	– Severe daytime sleepiness – Decreased alertness – Cognitive and mood alteration
When to consult?	– Very loud snoring with no improvement despite lifestyle measures	– Suspicion of apnea (daytime sleepiness, breathing pauses) – Associated neurological or cardiac symptoms

How to sleep well despite a snoring partner?

A partner’s snoring can disrupt sleep and affect your relationship. Here are some tips for better sleep:

Use earplugs or noise-cancelling headphones.

Sleep in another room temporarily to regain restful sleep;

Encourage the partner to consult a health professional to evaluate the causes of snoring.

Approach the subject with kindness, emphasizing everyone’s health and well-being.