Snoring is a rough rattling sound caused by the obstructed air movement during breathing while sleeping .In some cases the sound may be soft , but in most of the cases the sound is very loud and unpleasant. Snoring can be caused by several things , such as the anatomy of the mouth and sinuses , alcohol consumption , allergies and overweight. When a person doze off and progress from a light to deep sleep , the muscles in the roof of the mouth ( soft palate ) , tongue and throat relax. The tissues in the throat can relax enough that they partially block the airway and vibrate. The more narrowed the airway , the more forceful the airflow becomes. Due to this , the tissue vibration increases which causes the snoring to grow louder. The following conditions can affect the airway and cause snoring :
Mouth Anatomy :
Having a low , thick soft palate can narrow the airway. People having overweight may have extra tissues in the back of their throats that may narrow their airways.
Alcohol Consumption :
Snoring can also be caused by too much alcohol consumption before bedtime. Alcohol relaxes throat muscles and increases airway obstruction.
Nasal Problems :
Chronic nasal congestion or a deviated nasal septum may increase snoring.
Sleep Deprivation :
Insomnia can lead to further throat relaxation.
Sleeping Position :
Sleeping on the back narrows the airway and leads to loud snoring.
Despite the myth that snoring is a sign of sound sleep , it may indicate some serious health issues. A silent sleep could be beautiful and deep too. There are several risk factors associated with snoring , which includes :
Drop in Blood Oxygen Levels :
The normal blood oxygen level should be in the range of 94%-98%. But snoring for 30 seconds or more can lead it to drop to 80% or less. This is dangerous to the body and needs urgent attention.
Heart Diseases :
Snoring contributes to the rising cardiovascular problems like high blood pressure. Snoring leads to getting heart diseases and heart attacks. People who snore also develop the risk of irregular heart rhythm.
Strokes :
The high intensity of snoring can narrow the arteries in the neck due to fatty deposits that increases the chance of getting a stroke.
Accidents :
Lack of concentration during daytime is one of the ill effects of snoring, that caused sleepiness in the daytime. This can take mind from daily activities , even driving , paving the path for road accidents.
Mental Health Concerns :
Snoring can cause irritability and mood swings which can lead to anxiety and mild depression which is the source of mental health problems.
Snoring can be prevented by changing some daily habits and lifestyles. But the remedy of snoring is a long process and it needs patience and a willingness to experiment with different solutions.
Changing Sleeping Position :
Elevating the head four inches may ease breathing and encourage the tongue and jaw to move forward. There are specifically designed pillow available in the market to help prevent snoring by making sure that the muscles of the neck are not crimped.
Sleep on Your Side Instead of Your Back :
Sleeping on your side instead of your back can prevent your snoring .
Clear Nasal Passages :
A stuffy nose leads to loud snoring. Using a neti pot , nasal decongestant or nasal strips can also help breath more smoothly while sleeping.
Keep Bedroom Air Moist :
Dry air irritates the membranes of nose and throat , so if swollen nasal tissues are the source of the problem , a humidifier may help to solve the problem.
Losing Weight :
Losing weight can reduce fatty tissue in the back of the throat and help to stop snoring/.
Quit Smoking , Alcohol and Sleeping Pills :
Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. Moreover , alcohol and sleeping pills also relax the muscles in the throat and interfere with breathing and make snoring worse. So quitting alcohol and sleeping pills also bring relief.
Doing Exercises :
Exercise can help to tone the muscles in the throat along with the muscles of legs, arms and abs. There are also some specific exercises which help to strengthen the muscles of throat and lead to less snoring.
There are also some medical treatments which could stop snoring. New medical technology and devices help to cure snoring.
Medical Cures for Snoring :
Continuous Positive Airway Pressure (CPAP) :
To keep the airway open during sleep , a machine at the bedside blows pressurized air into a mask that the patient must have to wear over his / her nose or mouth.
Laser-Assisted Uvulopalatoplasty (LAUP) :
This technique uses a laser to shorten the uvula and to make small cuts in the soft palate. As the cuts heal , the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
Palatal Implants :
This technique involves inserting small implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.
Somnoplasty :
This process uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring.
Surgical Procedures :
Uvulopalatopharyngoplasty (UPPP) , Thermal Ablation Palatoplasty (TAP) , tonsillectomy and adenoidectomy increase the size of airway by surgically removing tissues or correcting abnormalities.
Although in the novels and films , snoring is always projected as something funny or harmless but in reality it is a major health issue. Snoring should not be ignored and immediately contacting a physician is important. Stay healthy , stay safe.
By PRIYANKA BASU, CHANDANNAGAR , HOOGHLY
