Snoring is not just a disturbing sound, but often a sign of breathing problems. For many people, it is a serious issue that can affect their health and the quality of their partner’s sleep. In this article, we will focus on identifying the causes of snoring, the role of lifestyle, and treatment methods that may bring relief.
Healthy Sleep
Sleep is one of the most important aspects of our health and overall well-being. It is essential for the regeneration of the body and mind; during sleep, our body heals, restores, and our mind processes and stores memories and impressions from the day. Sleep affects productivity, emotional stability, physical condition, and long-term health. Lack of sleep can have serious consequences, and snoring is one of the causes that can diminish the quality of our sleep (and our loved ones’ sleep).
Sleep is divided into two phases that alternate:
- REM Phase (Rapid Eye Movement): Represents 20-25% of sleep time and is characterized by rapid eye movements behind closed eyelids. Sleep during this phase is not very deep, and a person is more likely to wake up. Most of the dreams that we remember and experience intensely occur in the REM phase.
- NREM Phase (Non-Rapid Eye Movement): This phase is when the body regenerates the most, metabolism slows down, and brain activity decreases.
Our breathing depends on which phase of sleep we are in. During deep NREM sleep, we breathe more slowly, while in REM sleep, our breathing is irregular. It is during REM sleep that sleep apnea most often occurs (which we will discuss below).
Causes of Snoring
Snoring is a sound that occurs due to the vibration of soft tissues in the respiratory passages during sleep. This sound is usually caused by limited airflow through the nasal or throat cavity.
There are several causes of snoring – that is, this obstruction of airflow:
- Excessive alcohol consumption, which causes the muscles in the neck area to relax. (This can also happen with the use of sedatives and some sleeping pills.)
- Obesity, where excess weight restricts airflow.
- Allergies, inflammation, or chronic rhinitis, which cause swelling of the mucous membranes – airflow becomes constricted.
- Hypertrophy of the tonsils.
- Unusual curvature of the nasal septum.
- Polyps.
- Inappropriate sleeping position – snoring is least common when lying on the side.
Each cause requires a specific approach to eliminating snoring.
35% of Czechs Suffer from Snoring
Practically every third Czech suffers from snoring. Sometimes it can be situational – after a party with lots of alcohol or when sick – other times it is a permanent issue. Snoring is most common in people over 50, more so in men than in women.
Sleep Apnea Syndrome
This is a sleep disorder in which the patient stops breathing. As a result, there can be up to dozens (most commonly about five) micro-wake-ups per hour, which reduces the quality of sleep and jeopardizes health. Sleep apnea is characterized by loud snoring, gasping for breath, dry mouth, insomnia, increased daytime sleepiness, or headaches upon waking. It can have anatomical (mechanical) or neurological causes.
Just because you suffer from snoring doesn’t necessarily mean you have sleep apnea. However, in patients who suffer from sleep apnea, snoring is the most common symptom. Therefore, especially if you exhibit other symptoms, it is advisable to undergo an examination that will reveal sleep apnea.
At a specialized facility, you will be examined and undergo overnight monitoring according to recommended procedures.
The most common treatment for sleep apnea is positive pressure ventilation (a device for treatment with positive pressure – it looks like a tube that you wear over your nose during sleep). Surgical treatment for snoring is performed in cases of clear obstruction in the upper respiratory passages or when positive pressure ventilation cannot be used for some reason.
Lifestyle Changes and Snoring Relief
If snoring is caused by obesity or excessive alcohol consumption, it’s clear that a suitable treatment method is lifestyle change. Weight loss, exercise (at least 30 minutes of physical activity every day), and healthy eating will help improve airflow in the respiratory passages and lead to the elimination of snoring.
Reducing alcohol consumption and quitting smoking also helps reduce snoring. Smoke irritates the throat and causes swelling of the mucous membranes, narrowing the airflow, while alcohol relaxes the muscles in the neck.
Strengthening immunity is also effective prevention, as snoring can be caused by frequent upper respiratory infections. Sufficient vitamin C intake and herbal teas (e.g., eucalyptus, rose hips, lemon balm, or mint) can help.
Simple Tips to Improve Breathing During Sleep
To reduce snoring, avoid sleeping on your back, as the tongue falls back and blocks the airflow. (Snoring can appear during pregnancy due to more frequent sleeping on the back and increased body weight; it should subside after childbirth.)
If you are prone to allergies, try to remove possible allergens from the bedroom. Vacuum regularly, change bedding, ventilate the room, and eliminate “dust collectors” like curtains or carpets. Consider purchasing a humidifier or hypoallergenic bedding.
The optimal air temperature for adult sleep is 16–18°C, so try to maintain it.
Snoring Treatment Devices
- Special pillows and mattresses – can support proper head and neck positioning during sleep, which alleviates snoring. Placing an obstacle on your back (such as a plush toy or tennis ball) can also prevent you from sleeping on your back.
- Nasal sprays – they reduce swelling in the mucous membrane and absorb the sounds produced. Drops and oils also work to prevent vibrations.
- Anti-snoring patches – gently open the nostrils and make airflow easier.
- Special watches – detect vibrations caused by snoring and send a signal to the nervous system at the right moment, helping to relax the throat.
- Positive pressure ventilation – mentioned above.
You can also find other devices, such as mouth and jaw protectors, which help keep your jaw in the correct position.
Surgical Treatment for Snoring
Surgical treatment for snoring should only be performed at specialized facilities with experienced staff trained in the necessary surgical techniques and equipped with the appropriate equipment. Therefore, check the qualifications of the staff at the facility in advance, read patient reviews, or schedule a non-binding consultation at multiple places.
The success rate of some snoring procedures decreases if patients are overweight (the higher the weight, the lower the chances of a successful procedure).
In cases of sleep apnea, the most common treatments are the removal of the tonsils or shortening and plastic surgery of the soft palate. For “simple snoring,” a smaller laser procedure is used, during which the uvula or the edge of the palate is removed or reshaped.
How is Snoring Removed with Laser?
This treatment is quick (usually under half an hour) and gentle on the tissue. The procedure itself is uncomfortable but short. It is performed under local anesthesia. Recovery is also relatively short, about 5–10 days, although your throat may feel sore, similar to a sore throat, during this time.
The preparation for laser treatment involves nothing more than not eating or drinking for 3 hours before the procedure.
Snoring Treatment at ABClinic
At our clinic, you can undergo treatment with a diode laser. We perform soft palate surgery and clean the nasopharynx from excess tissue. We also treat deviated septum and a range of other issues that could affect snoring.
We emphasize very precise and detailed diagnostics, based on which we propose the type of procedure and possibly additional treatment or lifestyle recommendations.
Definitely feel free to schedule a non-binding consultation where we can thoroughly discuss everything with you.
