Snoring: What are the causes, side effects, and treatment solutions?

Have you ever heard a rattling noise from your next-door neighbour or your sleeping partner while they were sleeping? That disturbing noise is snoring, and it is due to the vibration of the affected soft tissues.

"45% of adults snore and 25% are habitual snorers worldwide," says Katsantonis in his study on the significance of snoring and its management. However, snoring tends to increase with age. Many people who snore regularly have obstructive sleep apnea. This is particularly true for those with a family history of the condition.

In this article, I will share the common causes, side effects, and treatment solutions for snoring.

What causes snoring?

Snoring occurs when air movement in the upper respiratory tract is restricted. And it happens during your breathing while you are sleeping.

Below are some common causes of snoring, according to research by experts.

1. Obesity:

In a recent study on the causes and side effects of snoring, obesity was seen to be a cause of snoring.

Obesity may lead to fat gathering in and around the throat. Excess body fat may cause extreme pressure on your throat and collapse your airway, resulting in snoring.

2. High consumption of alcohol and sedatives:

Nutrition plays a vital role in our well-being. As the saying goes: "you are what you eat."

Alcohol and sedatives can impact your throat muscles, increasing the likelihood of snoring. It is advisable to limit your intake of alcohol and drugs close to bedtime. You can switch to a healthier diet, such as drinking water infused with fruit and vegetables.

3. Poor sleeping position

When sleeping on your back, your tongue drops to the back of your mouth. The airways become compressed, which leads to snoring. But, sleeping on your side will help regulate normal airflow and reduce snoring.

4. Pregnancy

During pregnancy, women often experience a series of hormonal changes. Women also have an increase in the total blood count in their bodies, which creates a blockage in the airways.

When there is a restriction in your airways, involuntary breathing will occur through your mouth. And this happens while you sleep and results in snoring.

5. Menopause

Menopause in older women may cause a reduction in the muscle tone of the throat, resulting in snoring.

"Obstructive sleep apnea, or OSA, is one of the major causes of snoring in older women," says the Mayo Clinic.

6. Throat Weakness and Dispositioned Jaw

A dispositioned jaw causes the throat to close during sleep. The throat begins to lose its muscle tone but does not collapse completely.

Side Effects and Health Risks Associated with Snoring

Below are some of the main side effects of snoring:

1. Sleep deprivation or poor quality of sleep:

Loud snoring patterns often lead to sleep disruptions in heavy snorers. When you snore frequently, you wake up tired and groggy during the day. The fatigue is from constant sleep interruptions caused by your snoring during sleep.

2. Obstructive Sleep Apnea (OSA):

Obstructive sleep apnea is a severe form of sleep-disordered breathing. O.S.A. results in a frequent pause in breathing. It appears as periods of shallow breathing that last for a few seconds or several minutes.

Snoring is a vital symptom of obstructive sleep apnea. It leads to frequent rises and falls in blood pressure during sleep. People with O.S.A. have a high risk of developing several heart and health conditions.

3. Interpersonal and relationship conflicts

Snoring can deprive your spouse or other people who share your bed of sleep.

This experience could have a psychological effect on others, resulting in conflicts.

People who snore often do not realize they are snoring. Their loud snoring patterns can be annoying and intrusive to their spouses or bed partners. It could also lead to arguments, impatience, and, in extreme cases, divorce.

4. High Risk of Lowered Metabolism

"Poor sleep deprivation impacts and changes brain activity", says the National Sleep Foundation?

A decrease in metabolism is one of the several side effects of snoring and sleep deprivation on the body. The metabolic activity of the human brain decreases after 24 hours of being awake.

5. Frequent Headaches and Poor Concentration

When you do not get quality sleep due to snoring, you may experience drowsiness. You may also find it hard to concentrate at work due to a disruption in the nervous system. It could also lead to mood swings and affect daily social interactions.

You need seven to eight hours of sleep daily for efficiency and overall well-being.

6. Heart Abnormalities

There is strong evidence linking loud snoring to a high risk of a heart attack. It occurs due to excessive thickening of the carotid artery due to inflammation. And as a result causes the vibrations of snoring, stroke, and heart attack.

Treatment Solutions for Snoring

1. Weight Reduction

Studies reveal a decrease in body mass index, (B.M.I). This results in a reduction in snoring. A reduction in body mass index will be ideal for all snorers who are overweight or obese.

2. Use of Anti-snoring devices

Based on a clinical recommendation, you can use a mandibular advancement device. (M.A.D's)

If snoring is due to the base of the tongue vibrating, MADs are recommended for use. M.A.D. helps reduce snoring by pushing your jaw and tongue forward to increase airflow.

3. Use of Orthopaedic pillows

They help support your head and neck in a way that ensures your jaw stays open and tilts forward. It keeps your airways free from any blockage and reduces snoring.

4. Regular Exercise

Throat exercises are effective methods of reducing snoring.

For example, you can curl your tongue. You can also pronounce vowels (a, e, I, o, u) three times a day to strengthen the upper respiratory tract muscles. You should practice these exercises for 20-30 minutes daily.

5. Speak to your doctor:

Your clinician may recommend advanced treatment options such as surgery and medications. These options are usually the last resort when other treatment methods do not work.

References

1. American-Academy of Sleep-Medicine (2001). AASM: ICSD-International Classification of Sleep Disorders: Revised Diagnostic and Coding Manual. Rochester, M
2. Davies, C.; Crosby, J.; Mullins, R.; Barbour, C.; Davies, R. and Stradling, J. (2000). “Case-control study of 24 hour ambulatory blood pressure in patients with obstructive sleep apnoea and normal matched control subjects”, Thorax, 55(9).?
3. Deegan, P. and McNicholas, W. (1995). “Pathophysiology of obstructive sleep apnoea”, Eur Respir J, 8(7).
4. Fitzpatrick, M.; McLean, H.; Urton, A.; Tan, A.; O’Donnell, D. and Driver, H. (2003). “Effect of nasal or oral breathing route on upper airway resistance during sleep”, Eur Respir J, 22(5)
5. Fogel, R.; Malhotra, A.; Dalagiorgou, G.; Robinson, M.; Jakab, M.; Kikinis, R.; Pittman, S. and White, D. (2003). “Anatomic and physiologic predictors of apnea severity in morbidly obese subjects”, Sleep 26(2).
6. Izci, B. (2006). Breathing during sleep: studies related to Upper Airway calibre in pregnancy. Doctor of Philosophy Dissertation, Department of Sleep Medicine, The University of Edinburgh & Royal Infirmary of Edinburgh.?
7. Katsantonis, G. (nd). SNORING: Significance and Management. www.lakesidepress.com/pulmonary/Sleep/sleep.html?
8. Mayo Clinic (26 April 2015). “Snoring Causes”.?
9. Mayo Clinic (2019). Mayo Clinic Minute: Women who snore may be at increased risk of heart disease .https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-women-who-snore-may-be-at-increased-risk-of-heart-disease/
10. National-Sleep-Foundation (2006). “Sleep in America Poll, 2001-2002: Brain Activity is Visibly Altered Following Sleep Deprivation", UC San Diego Health System, Washington, DC.
11. Ohayon, M.; Guilleminault, C.; Priest, R. and Caulet, M. (1997). “Snoring and breathing pauses during sleep: telephone interview survey of a United Kingdom population sample”, BMJ, 314(7084).
12. Sharma, S. and Kavuru, M. (2010). “Sleep and Metabolism: An Overview”, Int J Endocrinol, 270832
13. Sleep cycle (2022). The long-term health implications of snoring

https://www.sleepcycle.com/snoring/long-term-snoring-health-implications/

14. Somers, V. (2011). Sleep apnea and cardiovascular disease. In: Bonow RO, Mann DL, Zipes DP, Libby P, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 9th ed. Saunders; chap 79.?

15.Spiegel, K.; Leproult, R. and Van Cauter, C. (1999). “Impact of sleep debt on metabolic and endocrine function”, Lancet, 354.

16. Starovoytova, Diana. (2018). Snoring and Its-management (Part 1/2): A Review.

17. Toor P, Kim K, Buffington CK: Sleep quality and duration before and after bariatric surgery. Obes Surg 2012; 22: 890–5.

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