Snoring
We often see it as something that is funny and harmless, but snoring is no laughing matter. Snoring, which is defined as “breathing during sleep with hoarse or harsh sounds as caused by the vibrating of the soft palate,” can actually be a marker of sleep apnea or a risk factor for vascular complications such as hypertension. It may lead to daytime dysfunction due to the fragmented sleep that can result from snoring. Headaches, difficulty in concentration, fatigue and reduced work performance may result from snoring. Snoring can also annoy one’s bed partner, whose sleep quality may suffer due to their mate’s snoring.
Why do we snore?
When you inhale during sleep, your soft palate, uvula, or both, may vibrate against the back of the throat or the base of your tongue, producing the vibration noise we refer to as snoring. The vibration is caused by the fluttering of loose tissue as you breathe, making inhalation more difficult. If you snore, it is a clear sign that your breathing passage is partially blocked, resulting in abnormal breathing. Snoring may be extremely loud or very quiet depending on the amount of air that is passing through the breathing passage and the speed at which the throat is vibrating.
Who snores?
37 percent of adults report they had snored at least a few nights a week during the previous year, according to the National Sleep Foundation’s (NSF) 2002 Sleep in America Poll. In fact, 27 percent said that they snore every night or almost every night. There is also a difference between sexes, with males being more likely than females to report snoring at least a few nights a week (42 percent vs. 31 percent).
What causes snoring?
Snoring may occur due to any of a variety of causes, from the common cold to sleep apnea. Although snoring is often a sign of sleep apnea, most snorers do not, in fact, suffer from the disorder. Obesity and a large neck can contribute to snoring. Drinking alcohol before bedtime may cause people to snore more than usual. Snoring also can be caused by an illness or a sleep disorder.
How can we reduce our likelihood of snoring?
There are several different ways to reduce snoring. Here are some tips for reducing your likelihood of snoring.
• One of the most effective ways is by weight loss. Reducing your weight reduces the amount of fat deposits
in the throat, creating a more spacious airway and usually less snoring.
• Using nasal strips to gently open your nostrils during sleep, allowing better nasal breathing.
• Sleeping on your side with a pillow under your head is the preferable position to alleviate snoring.
• Abstaining from alcohol, which relaxes muscles in the airway, at least four hours before bedtime.
• Abstaining completely from smoking, which is associated with nasal congestion.
• Ask your doctor for recommendations, so he or she can address your specific snoring situation.
About the Expert:
Lee Loree is the inventor and developer of SLEEPTRACKER, an innovative watch device that monitors your sleep patterns throughout the night and continuously looks for the optimum moment to wake you up – waking you refreshed from a light sleep stage. www.sleeptracker.com
