Don't be in denial about your snoring

Perhaps someone who sleeps near you has mentioned that you snore. Your automatic response may be, “No way!” However, you most likely are not aware as this happens while you are asleep.

Snoring happens because when you inhale and exhale during sleep, the moving air causes the relaxed tissues near the back of the throat to vibrate as the muscles loosen, narrowing the airway. Depending on the size of the muscles and tissues at the back of the neck, some people may be more prone to snoring. If the muscles there are very loose and relaxed, this can also lead to snoring.

Contributing factors

• Being overweight
• Pregnancy
• Large tonsils
• Deviated septum
• Nasal polyps
• Small jaw
• Sedative medications

The difference between snoring and other sleep conditions

Snoring can be mild and infrequent, which can be normal and usually not a health concern.

However, if snoring is loud and sounds like the person is choking, snorting or gasping, there is a high chance it could be obstructive sleep apnoea when the throat becomes partly or entirely blocked at certain points during sleep. If you become aware that you have sleep apnoea, it’s important to see a GP for advice and treatment. If it goes untreated, The Sleep Foundation explains, it can have major health consequences, including daytime drowsiness, which can be unsafe.

Lifestyle measures for treatment and prevention

Lifestyle changes are often recommended in conjunction with other treatments. They also serve as prevention measures for snoring. Their focus is on adjustments to your sleeping position or opening up the airways and include:

• Reducing alcohol intake which, according to the Cleveland Clinic, can relax your muscles, restricting airflow through your nose, mouth and throat
• Maintaining a healthy weight as this may be a risk factor
• Sleeping on the back may increase the likelihood of the airway becoming obstructed, so it’s worth trying another sleep position to see if there are any improvements
• Raising the bedhead or using a wedged pillow may help
• Reducing nasal congestion and stay hydrated to avoid blocking airflow through the mouth - consider nasal flushes and increasing dietary horseradish and bioflavonoids from pineapple, onions, berries
• Establish a healthy sleep routine
• Consider if an anti-snoring mouthpiece or nasal strip might be helpful

Seek professional help

See a healthcare provider for advice and investigation if snoring disrupts your sleep or someone else’s and you are also experiencing other symptoms such as fatigue, trouble concentrating, mood problems and headaches.