About 25% of people snore regularly, while 45% experience this problem every now and then, reports Johns Hopkins Medicine.
While it’s normal to snore occasionally, consider seeing a doctor if this problem persists. Sometimes, snoring can indicate an underlying condition, such as sleep apnea.
Your healthcare provider is the only one who can tell what causes snoring. This symptom can be due to an allergy, excess body weight, aging, or lifestyle factors, like smoking and drinking. Your sleep position may contribute to snoring, too.
Interested to find out more? Let’s see the most common causes of snoring and what to do about it.
What Is Snoring?
Most people are familiar with the sound of snoring, but do you know what happens to your body when you snore?
This obnoxious sound occurs when the tissue in the back of your throat vibrates as you inhale, explains the American Academy of Sleep Medicine (AASM). It’s more common in men and tends to run in families.Â
When you’re asleep, your neck muscles and other tissues can relax enough to partially block the airways. This causes the unpleasant noise and vibrations associated with snoring.
Some individuals, especially those who are overweight or have enlarged tonsils, are more likely to snore than others. The same goes for back sleepers, smokers, and older adults. Another common risk factor is sleep deprivation.
While snoring is often harmless, it can affect sleep quality and put a strain on your relationship. If you snore, your partner may have a hard time falling and staying asleep. This habit is actually the third most common cause of divorce in the U.S.
What Causes Snoring?
Contrary to popular belief, snoring isn’t a sign of deep sleep. If you only snore occasionally, then you probably shouldn’t worry about it. Loud frequent snoring, on the other hand, may indicate a more serious problem.
As Johns Hopkins Medicine notes, this habit doesn’t pose any health risks unless it’s a symptom of sleep apnea or another condition. But even so, it can affect the sleep of your partner or roommate. That’s why it’s important to identify its cause and then take the steps needed to address it.
The experts at Johns Hopkins Medicine say that snoring is more common during the later stages of pregnancy. It may also result from alcohol consumption, nasal congestion, or excess body weight.
Other possible causes of snoring include:
- Certain medications, such as sleeping pills and antihistamines
- Narrow airways
- Deviated septum
- Sleep deprivation
- Cigarette smoking
- Swollen tonsils
- Nasal polyps
- Mispositioned jaw
- Sleep apnea
The U.S. National Library of Medicine points out that aging may play a role, too. As you age, the muscles in your throat get weaker, which in turn, may lead to snoring.Â
The use of muscle relaxants, sleeping pills, and allergy medications at bedtime may contribute to this problem as well. These products relax the throat muscles, causing you to snore.
Now that you know what causes snoring, read on to learn more about its triggers and risk factors.
#1. Sleep Deprivation and Snoring
Sleep deprivation may cause snoring, and the other way around.
When you don’t get enough sleep, your throat muscles tend to relax, which may cause snoring. The same can happen when you transition from light sleep to deep sleep, explains the University of Utah.
Snoring may affect the quality and quantity of sleep, warns Johns Hopkins Medicine. Over time, it can lead to sleep deprivation and make snoring worse.
If you have trouble sleeping, consider changing your daily routine. Small changes, such as avoiding caffeine after 3 PM and taking shorter naps during the day, can lead to a better night’s sleep.Â
Caffeine, for example, can take up to 10 hours to leave your system. If you drink a cup of coffee at 5 PM, it may keep you awake until late at night, depending on your tolerance.
#2. Cigarette Smoking
Another potential cause of snoring is cigarette smoking. This habit irritates and narrows the upper airways while increasing inflammation, Dr. Marc Siegel told HealthDay.
Also, note that your body is deprived of nicotine during sleep, which may cause snoring and other symptoms. Moreover, this compound affects the nerves in the upper airway muscles.
The same source states that both active and passive smoking may worsen this problem.
In one study, active smoking led to a 17% increase in snoring. Subjects exposed to secondhand smoke reported a 2.2% in snoring, according to HealthDay Secondhand smoke may also cause snoring in children.Â
Vaping has similar effects, especially if you add nicotine to your vape juice. The same goes for cigars, smokeless tobacco, and other products containing nicotine.
#3. Being Overweight or Obese
As mentioned earlier, being overweight or obese may lead to snoring. What you may not know is that obesity can increase the risk of snoring by more than 4%, according to HealthDay.
If you’re on the heavier side, you may have bulky throat tissue that affects breathing.
However, a large-scale study suggests that obesity in itself is a risk factor for snoring. Both higher body mass index (BMI) and waist circumference may contribute to this problem.
#4. Some Medications May Cause Snoring
A 2017 survey reports that 14% of seniors use sleep aids, including prescription drugs. Other sources found that about 4% of adults take prescription sleeping pills.
These medications are supposed to help you fall asleep faster and get more shuteye. The problem is that they may cause snoring, which in turn can affect your sleep.Â
Benzodiazepines, which are used to treat insomnia, anxiety, and seizures, may have this effect. Think about Xanax, Valium, midazolam, and other common medications. Antihistamines, opiates, and barbiturates may contribute to snoring, too.
According to Brandon Peters, MD, these drugs suppress breathing and affect the upper airways. As a result, they may cause you to snore and worsen sleep apnea.Â
#5. Nasal and Sinus Problems
Common colds, flu, allergies, and other conditions that cause nasal or sinus problems can lead to snoring.
As WebMD points out, some people snore only when they have a sinus infection or an allergic reaction. In such cases, the snoring stops when the cold (or whatever is causing nasal congestion) goes away.
Nasal and sinus problems may also be due to a deviated septum, nasal polyps, or structural defects in the airways. Any of these factors can increase your risk of snoring.
Snoring May Indicate an Underlying Disorder
Sometimes, loud snoring is a symptom of obstructive sleep apnea. This disorder causes abnormal breathing during sleep.
If you have sleep apnea, your breathing stops repeatedly at night. You may also wake up coughing, choking, or gasping for air.
Other symptoms of sleep apnea may include:
- Low energy
- Tiredness
- Daytime sleepiness
- Diminished mental focus
- Dry mouth
- Mood changes
- Morning headache
Sleep apnea tends to affect people who are obese or overweight, as well as those who have a thicker neck or narrow throat.
The risk is higher among older adults and individuals who smoke or drink. Having a family history of sleep apnea may increase your odds of developing this condition.
Pay Attention to the Sound of Snoring
Just because you snore doesn’t mean you have a serious disease. Before seeing a doctor, ask your partner to pay attention to how you snore.
- Snoring with your mouth closed, for example, may point to a problem with your tongue.
- If you sleep with your mouth open and snore, then something might be wrong with your throat tissues.
- Loud snoring can sometimes indicate sleep apnea.
- People who snore frequently, regardless of their sleep position, may require medical treatment.
According to the BBC, individuals who snore in synchrony with breathing are unlikely to have sleep apnea. In this case, the time between successive snores is 10 seconds or less.Â
If you sleep alone, you can record yourself snoring by using a camera, a smartphone, or mobile apps, such as SnoreLab, SnoreClock, or Snore Control.
When checking your recordings, try to determine how loud your snoring is. Also, see if you stop breathing during sleep.
How to Stop Snoring: Know Your Options
From changing your sleep position to losing weight, there are several strategies that may help you stop snoring. It all comes down to what caused this problem in the first place.
For example, someone who snores because of sleep deprivation may benefit from getting more shuteye. Our guide on how to fix your sleep schedule might help you out.
Johns Hopkins Medicine also recommends avoiding alcohol and sedatives before bedtime. If you’re overweight, take the steps needed to lose excess pounds. These strategies may come in handy, too:
- Change your sleep position—If you’re a back sleeper, try sleeping on your side. Use a body pillow for support.
- Tweak your bed—The Mayo Clinic suggests raising the head of your bed by approximately 4″ so that you can breathe more easily.
- Get rid of allergens—Dust mites, pet dander, and other allergens may cause nasal congestion and lead to snoring, warns the University of California, Irvine.
Keep your bedroom clean, wash your sheets regularly, and wash your pillows at least twice a year to mitigate these risks. Invest in an air purifier to reduce the allergens and pollutants floating around your bed.
- Use a humidifier—Dry air can irritate your throat and cause nasal congestion. A humidifier will add moisture to the air in your bedroom, which may help reduce snoring.
- Drink more water—Dehydration is a common cause of nasal congestion and dry throat. Drink plenty of fluids throughout the day to keep your body properly hydrated. Avoid drinking too much water at bedtime, as it may interfere with your sleep.
- Wear nasal strips—These flexible bands can be worn right above the nostrils to relieve sinus pressure and improve breathing. You may also use nasal dilators to decrease airflow resistance, says the Mayo Clinic.
Do Anti-Snoring Devices Work?
Anti-snoring mouth guards, braces, and other mouthpieces may help reduce snoring by widening the back of your airways.
These devices fall into several categories, explains the American Sleep Association:
- Mandibular advancement devices put pressure on the jaw, moving it forward during sleep. Though these products can help with snoring, they’re not ideal for people with dental issues.
- Tongue stabilizing devices pull the tongue forward, allowing you to breathe more easily. As a result, they help reduce or stop snoring. These products may be used by those with temporomandibular joint disorders and dental problems.
- Snoring chin straps keep the airways open by supporting the lower jaw. However, there isn’t enough evidence to confirm their efficiency.
Anti-snoring devices may or may not work, depending on the cause of your problem.
As far as pricing goes, they cost anywhere between $30 and $1,000, according to the American Sleep Association. Those made by dentists are in the higher price range.
Again, our advice is to discuss your options with a doctor. These products come in different sizes and may not be suitable for everyone. A medical professional can guide you in the right direction.
Don’t Let Snoring Affect Your Sleep
Snoring can have a devastating impact on your sleep and cause more serious problems further down the road. This issue may affect your career and personal life, as well as your ability to function normally.
You may feel too tired to go out, socialize, cook healthy meals, and exercise regularly.
The best thing you can do is to figure out what causes snoring.
For example, if you’re diagnosed with sleep apnea, your doctor may recommend surgery or continuous positive airway pressure (CPAP). This disorder requires medical treatment and may not respond to lifestyle changes.
All in all, it’s possible to reduce or eliminate snoring. The first step is to determine its root cause.
Try the strategies listed above and monitor your results.
If lifestyle changes are not helping, reach out to your doctor. He may recommend a sleep study or imaging tests to make an accurate diagnosis.
In the meantime, check out our guide on how to stop snoring naturally. We’ll show you what works, what doesn’t work, and how to avoid this problem in the first place.
Citations
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