Here’s an abridged version of the Sleep Health Foundations fact sheet on snoring
Why do people snore?
You snore when some parts of your throat vibrate. The part of your throat that vibrates is called the pharynx. It is right behind the tongue. Several small muscles hold it open. When you sleep, these muscles relax. This makes it vibrate more easily. It also becomes narrower. When you breathe in, it will vibrate & make a noise.
How common is snoring?
About 40% of men have at least mild snoring, on at least some nights. This number is smaller for women (around 30%).
About 15% of people snore most nights. The age group most at risk are middle aged people.
What can raise my risk of snoring?
Being overweight or obese will mean you have more fat around the neck.
Drinking alcohol will relax the muscles in your throat.
People who breathe through the mouth are more likely to snore.
A blocked nose will mean that you have to breathe through the mouth.
Sleeping on your back makes your tongue fall directly back.
Some people snore because of narrowing caused by nasal polyps, a large tongue or thyroid swellings.
Allergies, hay fever and smoking can make snoring worse.
Some medications make your throat muscles relax e.g. sleeping tablets, anaesthetic drugs, steroids & epilepsy drugs.
Some people are born with a smaller airway than normal.
Snoring is more likely in pregnancy
How does it affect people?
For many families snoring is a big problem. Often, the snorer has to sleep alone in another room. His or her family will have trouble getting a good night’s sleep. The family might be more tired during the day. This can mean that they can’t focus as well on work or study. Some snorers also have a condition known as sleep apnea. Over 10% of regular snorers have this condition to a significant degree. Sleep apnea is linked to high blood pressure, heart attacks and strokes.
How is snoring treated?
One treatment is a mandibular advancement splint. It looks like a mouthguard. You wear it between your teeth while you sleep. It pushes your lower jaw forward. This gives you a wider airway. It needs to be specially fitted. You will need a dentist or oral surgeon for this. It works for some people but not for others.
Some treatments stiffen the roof of your mouth. This makes it vibrate less. This can be done using lasers.
For children who snore, it is common to take out the tonsils. This often succeeds. For adults with large tonsils, the same thing can also be done.
A type of surgery called uvulopalatopharyngoplasty (UPPP) used to be common. The surgeon operates on the back of the throat to make it wider. But it only ever worked for some people and has a low success rate in the long term.
Positional therapies to encourage you to sleep on your side can be helpful, but are often ineffective.
Herbal or enzyme treatments might help with allergies. But if you’re snoring for another reason, then they will do nothing.
Nasal dilator strips can unblock your nose. But by themselves they won’t stop snoring.
What might your doctor do?
Problem snoring may be an early warning signal that sleep apnoea is present. Your GP can refer you to a sleep specialist who will probably do a sleep study. Sleep apnoea is a serious health issue that needs attention.
What could you do?
If you are overweight, losing weight might help. Try and avoid alcohol for at least four hours before sleeping. If your snoring is made worse by an allergy, try and stay away from whatever sets it off.
For the full version of this fact sheet, please click on the Sleep Health Foundation Logo
