Snoring solutions: Why we snore & how to stop it
Sleep deprivation is the worst. Read on for snoring solutions that will assist your sleep cycle so you (and everyone else!) can rest well
Text: Tiff H
Snoring is something most people have some experience with. Maybe you have some snoring habits of your own. Perhaps you’re regularly kept up at night by your snoring partners. Invariably, it’s always tied to a loss of sleep and tiredness for one or both parties. We speak to Dr Liew Kong Yew, Consultant ENT, Head & Neck Surgeon about the health implications of snoring.
What are the reasons that people snore?
Snoring is due to a narrowing in one or more locations within the airway when we sleep. This can be anywhere from the nose, to the back of the nose, the palate or just above the vocal cords. During sleep, the relaxation of the muscles in the airway adds to this and worsens the narrowing. As air is forced through the narrow segments, the increased airflow leads to an increased pressure and further worsens the obstruction. It’s this airflow turbulence and surrounding tissue vibration that leads to snoring.
Do certain types of lifestyles typically lead to snoring?
Certain groups of people are more prone to develop snoring, mainly ones with areas of airway obstruction, or people with poor sleep habits or jobs that lead to overtiredness. Snoring occurs in at least 10% of men aged under 30 years, and at least 60% of men aged over 60 years. It also affects men twice as often as women.
Are there any benefits of snoring?
No, there are no benefits to snoring at all. If anything, continued snoring may be a risk to your health, and the psychological wellbeing of those around you. For the snorer themselves, snoring may be a symptom of obstructive sleep apnoea (OSA), which is a form of sleep disordered breathing. This can occur many times during sleep and the built-up damage to the brain and heart due to a lack of oxygen can increase the risk of having a stroke or heart attack. It can also increase the risk of diabetes or hypertension.
How can snoring negatively impact other household members?
For partners and family members, they too may suffer from disrupted sleep due to the snoring. Studies of recorded snoring loudness has been shown to go up to 90 decibels (dB), which is about as loud as sleeping next to a lawnmower! This can lead to disrupted sleep causing general tiredness, anxiety, depression, and bad moods.
How can we check if we are snoring?
If you have a bed partner or roommate, the quickest way is to ask them. For some, your snoring may be loud enough that it can be heard anywhere in the house. Otherwise, there are now multiple apps and gadgets that can record your sleep to help you identify if you might be snoring — try Sleep Cycle and SnoreLab.
However, the important part is to detect from the snoring if you have OSA, which is the main danger. This can only be done via a sleep study (polysomnography) organised by a sleep trained technician or medical practitioner. You can get this at sleep-specialised clinics such as the Sleep Disorders Clinic at Singapore General Hospital.
Are there different types of snoring with different health implications?
Sometimes people are classified according to the location of where the blockage is in their airway or from the type of sound that is made. The identification of the locations of obstruction should be performed by a sleep trained surgeon to allow effective treatment. Medically, snoring is seen more as a spectrum, from harmless occasional light snoring to obstructive sleep apnoea and obstructive sleep apnoea with medical complications. The only way to know one from the other is to undergo a formal sleep study.
What 3 things can we do to stop snoring?
Good sleep hygiene. Avoid overtiredness and get enough hours of sleep. Have a set bedtime routine and stick to it. Do not have alcohol or caffeine beyond lunchtime to reduce its effects on your sleep.
Lose weight. Maintaining a healthy BMI with diet control and regular exercise is not only good for your health, but it reduces any areas of airway narrowing that may result from excessive fat.
Treat your nasal allergies. It’s natural to breathe through your nose, and mouth breathing worsens snoring and OSA. This is particularly important for children as it can lead to problems with teeth and jaw growth.
This feature is meant for guidance only. If you need help or advice on your snoring issues, please consult a sleep trained doctor (usually either an ENT/ORL surgeon or respiratory physician) for further information.
About Dr Liew Kong Yew
Dr Liew Kong Yew specialises in Ear, Nose & Throat (ENT), Head & Neck surgery, sinus disease and allergy, snoring and sleep apnoea surgery, and nasal sinus.
