10
/Oct
Top Ten Tips to Stop Snoring
What is snoring?
Snoring is the snorting and rattling sound made by the vibration of the airway tissue at the back of the mouth, nose, and throat during sleep as we breathe in and out. It occurs because of a partial blockage in the airways due to the relaxation of the muscles holding them open. Snoring is very common with as many 40% of adults being affected. It is twice as common in men, as in women and is known to increase with age.
Snoring can cause sleep disturbance for both the snorer and those around them leading to symptoms of excessive daytime sleepiness, reduced mental function, emotional upset and relationship issues. If severe it can also be an early warning sign for obstructive sleep apnoea, whereby people intermittently struggle or stop breathing during the night. Receiving help for such sleep-related breathing disorders is essential as they are linked to an increased risk of traffic accidents and cardiovascular disease.
What type of snorer are you?
Understanding where your snoring originates from (e.g. mouth, nose or throat) is vital for getting the most successful type of treatment
1. Mouth Snoring
Mouth based snoring – this is when you breathe through your mouth during sleep, rather than using your nose. A simple test is to see if you can make the snoring noise with your mouth closed. If you can only do it when it is open then using devices to keep your mouth closed at night could help to reduce the snoring.
Tongue-based snorer – this is when the tongue falls into the back of the throat blocking the airway. A simple test is to stick your tongue out as far as it will go and grab it between your teeth. If the snoring noise is reduced in this position, then you are probably a tongue based snorer. Sleeping on your side or using a Mandibular Advancement Device to move your jaw and tongue forward as you sleep could be of help
2. Nose Snoring
Nasal collapse or congestion – this is when the nostrils either collapse or are congested causing the airway to be blocked. A simple test is to press one side of your nose closed with a finger and then try to breathe in with your mouth closed. If the nostril collapses then using some form of the nasal dilator can be helpful. If you simply can’t breathe due to congestion then it could be worth checking for allergies
3. Throat Snoring
Palatal Flutter – If none of the above tests work then your snoring could be caused by the vibration of the soft tissue in your throat. Following some of the advice below or seeking professional help would be advised.
Snoring is the snorting and rattling sound made by the vibration of the airway tissue at the back of the mouth, nose, and throat during sleep as we breathe in and out. It occurs because of a partial blockage in the airways due to the relaxation of the muscles holding them open. Snoring is very common with as many 40% of adults being affected. It is twice as common in men, as in women and is known to increase with age.
Snoring can cause sleep disturbance for both the snorer and those around them leading to symptoms of excessive daytime sleepiness, reduced mental function, emotional upset and relationship issues. If severe it can also be an early warning sign for obstructive sleep apnoea, whereby people intermittently struggle or stop breathing during the night. Receiving help for such sleep-related breathing disorders is essential as they are linked to an increased risk of traffic accidents and cardiovascular disease.
What type of snorer are you?
Understanding where your snoring originates from (e.g. mouth, nose or throat) is vital for getting the most successful type of treatment
1. Mouth Snoring
Mouth based snoring – this is when you breathe through your mouth during sleep, rather than using your nose. A simple test is to see if you can make the snoring noise with your mouth closed. If you can only do it when it is open then using devices to keep your mouth closed at night could help to reduce the snoring.
Tongue-based snorer – this is when the tongue falls into the back of the throat blocking the airway. A simple test is to stick your tongue out as far as it will go and grab it between your teeth. If the snoring noise is reduced in this position, then you are probably a tongue based snorer. Sleeping on your side or using a Mandibular Advancement Device to move your jaw and tongue forward as you sleep could be of help
2. Nose Snoring
Nasal collapse or congestion – this is when the nostrils either collapse or are congested causing the airway to be blocked. A simple test is to press one side of your nose closed with a finger and then try to breathe in with your mouth closed. If the nostril collapses then using some form of the nasal dilator can be helpful. If you simply can’t breathe due to congestion then it could be worth checking for allergies
3. Throat Snoring
Palatal Flutter – If none of the above tests work then your snoring could be caused by the vibration of the soft tissue in your throat. Following some of the advice below or seeking professional help would be advised.
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