Snoring, that annoying, rhythmic sound that can disrupt sleep and peace of mind, is a common problem affecting millions worldwide. It's more than just an annoyance; it can significantly impact your health and relationships.
Studies estimate that up to 40% of adults in the U.S. snore occasionally, while a minor percentage experience chronic snoring. [1] This issue can lead to various health problems, including sleep apnea, which can disrupt oxygen flow to the brain and increase the risk of heart disease, stroke, and high blood pressure. [2]
Beyond the health risks, snoring can also strain relationships, leading to tension, frustration, and even sleep deprivation for bed partners.
To address this common problem, this blog post will delve into the causes of snoring and explore effective anti-snoring devices to help you reclaim peaceful nights. We’ll also provide some valuable lifestyle tips that can reduce snoring episodes.
Key Takeaways:
Various factors, including sleep position, nasal congestion, and sleep apnea, can cause snoring.
Snoring results from partial airflow obstruction during sleep, caused by congestion, mouth breathing, tongue position, and sleep posture.
Changing sleep positions can help reduce snoring, particularly by avoiding sleeping on your back.
Anti-snoring devices, such as nasal strips, mouthpieces, and chin straps, can provide relief by improving airflow.
Lifestyle changes like losing weight and avoiding alcohol before bed can also help reduce snoring.
Seeking medical advice is crucial if snoring is accompanied by sleep apnea symptoms, like choking or gasping during sleep.
What is Snoring?
Snoring is the sound that occurs when airflow is partially blocked during sleep, causing the throat tissues to vibrate. This obstruction can happen in various places, from the nasal passages to the back of the throat.
During sleep, the muscles in your throat relax, narrowing the air passageway. If you're a mouth breather or have excess tissue in your throat, the airflow can become obstructed, leading to those familiar snoring vibrations. While snoring is often associated with sleepiness, it can also be a symptom of more serious conditions like sleep apnea.
Snoring is a common occurrence, affecting millions of people worldwide. This prevalence underscores the importance of addressing snoring and its potential health implications. If you experience excessive or loud snoring, it's important to address the underlying cause with a simple home sleep test.
In the next section below, we’ll explore the different types of snoring and the underlying causes that can contribute to this sleep-disrupting issue.
Types of Snoring and Their Causes
Snoring can manifest in various ways, each with its own set of contributing factors. Let's break down the common types of snoring and the causes behind them:
Nasal Snoring
When your nasal passages are blocked or congested, it can force you to breathe through your mouth, which can exacerbate snoring. [3] This type of snoring is often caused by:
Allergies: Seasonal allergies or year-round sensitivities can lead to nasal congestion.
Colds and flu: These illnesses can cause inflammation and swelling in the nasal passages.
Deviated septum: A deviated septum , where the cartilage that divides the nostrils is uneven, can obstruct airflow.
Sinus infections: Inflammation in the sinuses can also contribute to nasal congestion.
Mouth Snoring
When you breathe through your mouth while sleeping, it can cause the soft tissues in the back of your throat to vibrate, leading to snoring. Common causes of mouth snoring include:
Habitual mouth breathing: Some people may be accustomed to breathing through their mouths, even during sleep.
Enlarged tonsils: Enlarged tonsils can narrow the airway.
Relaxed throat muscles: During sleep, the muscles in the back of the throat can become relaxed, allowing the tongue to fall back and partially block your airway.
Tongue Snoring
Tongue-based snoring occurs when the tongue falls back into the throat during sleep, partially obstructing your airway. This is often seen in people with:
Larger tongues
Sleep apnea
Overweight or obese individuals
Alcohol consumption before bed
Positional Snoring
If you tend to snore more when sleeping on your back, you're experiencing positional snoring. The weight of the body can cause the throat to narrow, making it easier for the airway to become obstructed.
In some cases, positional snoring can be alleviated by simply changing your usual sleep positions. Positional therapy devices such as Smart Nora or Sleep Noodle can help address positional snoring.
Type of Snoring | Causes | Risk Factors/ Characteristics |
Nasal Snoring | Nasal blockages, sinus issues | Allergies, colds, deviated septum |
Mouth Snoring | Open-mouth breathing | Habitual mouth breathing, relaxed throat muscles |
Tongue-Based Snoring | Tongue falling back into the throat | Larger tongue, sleeping on back, alcohol use |
Positional Snoring | Sleeping on back, airway obstruction | Sleep position, gravity effect on the throat |
The Best Anti-Snoring Devices & Solutions
Choosing the right anti-snoring device can significantly improve your sleep quality and overall well-being, both for yourself and your sleep partner. Let's explore some effective options:
1. Mouth Tape
Hush Strips Mouth Tape: Hush Strips Mouth Tape is a simple yet effective solution designed for people who snore due to mouth breathing. The hypoallergenic adhesive gently seals your lips during sleep, encouraging nasal breathing and reducing snoring. They are also ideal for CPAP users who sleep with a nasal or nasal pillow mask and want to prevent mouth breathing.
CPAPhero CPAPtape Mouth Tape: If you're a CPAP user who also snores, this mouth tape is a great option. Its comfortable design and medical-grade adhesive complement CPAP therapy by keeping your mouth closed while you sleep.
A recent study found that mouth-taping during sleep can improve snoring and the severity of sleep apnea in mouth-breathers with mild obstructive sleep apnea (OSA). [4]
The effectiveness of mouth-taping was particularly noticeable in individuals with higher levels of baseline apnea. This suggests that mouth-taping could be a viable alternative treatment for mild OSA before resorting to CPAP therapy or surgical intervention.
2. Positional Devices
CPAPology Sleep Noodle: This noninvasive device is designed to discourage back sleeping, a common cause of positional snoring. It gently encourages you to switch to a side sleeping position.
A study found that using a head positioning pillow significantly reduced the severity of snoring in patients with mild-to-moderate positional obstructive sleep apnea (OSAS). [5]
3. Nasal Strips and Seals
NozeSeal Adhesive Strips: These nasal strips are designed to keep your nasal passages open, reducing snoring caused by nasal congestion or blockages. They're discreet, comfortable, and easy to use.
Bongo Rx: This nasal EPAP (Expiratory Positive Airway Pressure) device is a prescription-only treatment for mild to moderate obstructive sleep apnea and snoring. It is very portable and helps seal the nostrils to keep your airway open.
4. Mandibular Advancement Device (MAD)
SmartGuard Anti-Snore Device: This mandibular advancement device (MAD) reduces snoring by gently moving your lower jaw forward to keep your airway open. It's adjustable for comfort and can be effective for tongue-based snoring.
5. Contact-Free Solutions
Smart Nora Contact-Free Solution: This high-tech device is a non-invasive and contact-free solution to snoring. The smart device comes with an inflatable pillow insert that helps to detect early signs of snoring and gently adjusts your head position to restore normal breathing without waking you. It's silent, works in any sleep position, and is easy to integrate into your existing sleep setup.
6. Oral Appliances
myTAP Oral Appliance: This custom-fitted oral appliance can treat snoring or mild to moderate sleep apnea by positioning your jaw to keep your airway open. It's comfortable, adjustable, and can be reheated and refitted as needed for maximum effectiveness.
Why Do You Snore?
1 . Congested Nose
Irritants and allergens can irritate our upper airways, resulting in stuffy noses and swollen throats, as well as increased resistance to the air we breathe. As a result, your airways often get blocked, leading to snoring.
Irritants and allergens can irritate our upper airways, resulting in stuffy noses and swollen throats, as well as increased resistance to the air we breathe. As a result, your airways often get blocked, leading to snoring.
2. Not Getting Enough Sleep
If you don’t get much sleep regularly but then suddenly fall asleep, it can often lead to snoring. Your body is so relaxed, especially your throat muscles, that it responds by snoring.
3. Relaxed Throat Muscle
Assume your throat muscles are in poor condition. It's a little too laid-back, which is far from ideal.
As a result, your airway is obstructed, causing your soft tissues to vibrate and produce the snoring sound.
4. You Sleep on Your Back
When you are sleeping on your back, your throat muscles can get too close to each other. This is due to gravity, and it ends up blocking the airflow. So again, you end up snoring because there is not enough room for the air to pass. Often, sleeping on your side fixes this small problem.
Now that you've learned about the different types of snoring and the available solutions , let's connect the dots. Here's a breakdown of which devices might be most suitable for your specific snoring issue:
Snoring Type | Cause | Recommended Solutions |
Nasal Snoring | Nasal blockages or sinus issues | |
Mouth Snoring | Open-mouth breathing during sleep | |
Tongue Snoring | Tongue falling back and obstructing the airway | |
Positional Snoring | Sleeping on the back, causing airway obstruction |
By identifying the underlying cause of your snoring, you can select a device that precisely addresses your needs, leading to a quieter and more restful night's sleep.
Lifestyle Changes to Help You Stop Snoring
Making a few simple adjustments to your lifestyle can significantly reduce and sometimes eliminate snoring. Here are some effective strategies to consider:
Adjust your sleep position: Try sleeping on your side. Back sleeping can cause the tongue and throat tissues to fall back, obstructing your airway.
Maintain a healthy weight: Excess weight, especially around the neck, can narrow your airway and contribute to snoring.
Limit alcohol and sedatives: Reduce alcohol intake and avoid sedatives before bed. These substances can relax your throat muscles, making you more prone to snoring.
Treat allergies: Keep your nasal passages clear, especially before bed. Use nasal strips, saline sprays, or a humidifier to help you breathe easier.
Quit smoking: Quitting smoking can reduce snoring and lead to a healthier life.
While these lifestyle changes can be highly effective, persistent snoring or other symptoms might indicate a more serious underlying issue. In such cases, it's important to consult with a healthcare professional for proper evaluation and treatment.
When to See a Doctor
While snoring is often a harmless annoyance, it can sometimes be a symptom of a more serious underlying condition, such as obstructive sleep apnea (OSA). If you experience any of the following symptoms, it's important to consult with a healthcare professional:
Loud and Chronic Snoring: Especially if it's accompanied by periods of silence followed by gasping or choking sounds.
Daytime Fatigue: Persistent tiredness during the day, even after a full night's sleep.
High Blood Pressure: Sleep apnea can contribute to elevated blood pressure.
Morning Headaches or Sore Throat: These may be signs of sleep disorders.
Breathing Pauses During Sleep: If observed by a partner, this can be a key indicator of sleep apnea.
If you're concerned about your snoring or experiencing any of these symptoms, don't hesitate to seek professional advice. Early diagnosis and treatment can help improve your sleep quality and overall health.
A quick and effective way to detect sleep apnea is with a home sleep study, which involves a small, non-invasive device with only three points of contact in the body. The device is worn overnight in the comfort of your own bed and can detect sleep apnea. If you or your bed partner snore excessively, consider taking the home sleep test.
Frequently Asked Questions About Snoring
1. What causes snoring?
Snoring is caused by vibrations in the throat tissues due to partially obstructed airflow during sleep. This obstruction can be caused by various factors, such as nasal congestion, enlarged tonsils, relaxed throat muscles, or even sleeping on your back.
2. Can snoring be cured?
While there's no definitive cure for snoring, many people can significantly reduce or eliminate it through a combination of lifestyle changes, medical treatments, or the use of anti-snoring devices.
3. What are the common risk factors for snoring?
Common risk factors for snoring include being overweight, male, older, smoking, drinking alcohol before bed, and having a large tongue or tonsils.
4. Is snoring genetic?
There's a genetic component to snoring, but it's not solely determined by genetics. Environmental factors and lifestyle choices also play a significant role.
5. Is snoring always a sign of sleep apnea?
No, snoring is not always a sign of sleep apnea. However, if you're experiencing loud, chronic snoring accompanied by other symptoms like daytime fatigue, morning headaches, or breathing pauses, it could be a sign of sleep apnea.
6. Can snoring cause health problems?
While snoring itself may not be a serious health problem, it can be a symptom of underlying conditions like sleep apnea, which can lead to various health issues, including heart disease, stroke, and high blood pressure.
7. What are the long-term effects of chronic snoring?
Chronic snoring can disrupt sleep, leading to daytime fatigue, irritability, and difficulty concentrating. It can also contribute to cardiovascular problems and relationship strain.
8. When should I be concerned about my snoring?
If your snoring is loud, persistent, or accompanied by other symptoms like daytime sleepiness, gasping or choking sounds, or breathing pauses, you should consult with a healthcare professional.
9. Does snoring get worse with age?
Snoring can become more common with age as the muscles in the throat and upper airway tend to relax and become less toned.
10. What lifestyle changes can help reduce snoring?
Lifestyle changes that can help reduce snoring include losing weight, avoiding alcohol and sedatives before bed, sleeping on your side, and keeping your nasal passages clear.
11. Do anti-snoring devices really work?
Anti-snoring devices can be effective for many people. The best device for you will depend on the underlying cause of your snoring and your individual needs.
12. How do I choose the right snoring device?
Consult with a healthcare professional to determine the best snoring device for you based on your specific circumstances.
13. What are the best snoring devices?
The best snoring device for you will depend on your individual needs and the underlying cause of your snoring. Some popular options include nasal strips, mouth tape, mandibular advancement devices, and CPAP machines .
14. Can sleeping position affect snoring?
Yes, sleeping on your back can increase the likelihood of snoring by allowing the tongue and throat tissues to fall back and obstruct your airway.
15. How can weight loss impact snoring?
Losing weight can significantly reduce snoring, especially if you're overweight and have excess weight around your neck.
16. What is the difference between snoring and sleep apnea?
Snoring is a noisy sound produced during sleep, while sleep apnea is a more serious condition characterized by pauses in breathing during sleep. Sleep apnea can lead to serious health problems if left untreated.
Want To Sleep Better and Snore Less?
Explore our range of snoring solutions at Sleeplay and find the right device for you.
References:
C. Pandya, C. Guilleminault, in Encyclopedia of the Neurological Sciences (Second Edition), 2014 [ Sciencedirect ]
The Johns Hopkins University. Why Do People Snore? Answers for Better Health. 2019-2024 [ Hopkinsmedicine ]
Värendh M, Janson C, Bengtsson C, et al. Nasal symptoms increase the risk of snoring, and snoring increases the risk of nasal symptoms. A longitudinal population study. Sleep Breath. 2021 Dec;25(4):1851-1857. doi: 10.1007/s11325-020-02287-8. Epub 2021 Jan 19. PMID: 33469733; PMCID: PMC8590672.[ NCBI ]
Lee YC, Lu CT, Cheng WN, Li HY. The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022 Sep 13;10(9):1755. doi: 10.3390/healthcare10091755. PMID: 36141367; PMCID: PMC9498537. [ NCBI ]
Chen WC, Lee LA, Chen NH, et al. Treatment of snoring with positional therapy in patients with positional obstructive sleep apnea syndrome. Sci Rep. 2015 Dec 11;5:18188. doi: 10.1038/srep18188. PMID: 26657174; PMCID: PMC4676069. [ NCBI ]
Comments (1)
Just cant beat snoring! My wife and I were so happy when I finally got my CPAP machine.I quit smoking, I had nasal surgery, I took all the sleap apnea tests and was promised that the with the surgery and the cpap machine the snoring would stop. Not only do i have to wear this stupid mask for the rest of my life, Unfortunately, my wife is back to the couch.