Snoring is a fairly common condition, and we often dismiss or ignore it – we all snore now and then. According to a cross-sectional study published in the International Archives of Otorhinolaryngology, over 30% of women and 45% of men snore regularly. While occasional snoring might be harmless, it is the regular or chronic snoring that might be a cause for concern. Hence, we discuss today why do people snore and how to stop snoring. Habitual snoring is associated with numerous serious conditions including:

A higher risk of learning problems, aggression, and other behavioral problems

An increased risk of stroke, heart conditions, and high blood pressure

Difficulty concentrating – detrimental to social interaction and increases the risk of accidents

Daytime sleepiness and fatigue

Chronic headaches

Gastroesophageal Reflux Disease (GERD)

A nuance to your bed partner

Did you know that snoring might signify a serious health condition such as insomnia or obstructive sleep apnea (OSA)?

Before we go any further with expanded details about reasons why do people snore, we have created a simple, 2 minutes, animated video explaining this matter:

It’s clear that snoring is a significant social and medical problem. But why do we snore and how do you stop snoring? In an effort to facilitate your optimal health and well-being, we will highlight all the possible remedies and show you how to stop snoring.

Why do People Snore?

As with all industries, the most effective solutions focus on the root cause of a problem. So, why do people snore? Snoring is caused by the vibration of tissues in the throat and nose due to turbulent airflow as you sleep. It is associated with the narrowing of the throat, mouth, or nasal passage. Please note that the narrowing of airspaces is attributed to different reasons – why do you snore? Understanding the reason behind your snoring will help you find the best solution for you and your partner. Possible causes include:

Sleeping position : A common answer to the “why do people snore?” question is the sleeping position. If you lie down on your back, the gravitational force pulls the relatively floppy and soft tissues of the pharynx. The tongue, tonsils, and palate narrow the airway causing turbulence in airflow and snoring.

: A common answer to the “why do people snore?” question is the sleeping position. If you lie down on your back, the gravitational force pulls the relatively floppy and soft tissues of the pharynx. The tongue, tonsils, and palate narrow the airway causing turbulence in airflow and snoring. Mouth Anatomy : Having a thick or low soft palate restricts your airways causing the vibration of the tissue. Similarly, an elongates uvula, or enlarged adenoids can obstruct airflow and increase snoring (see figure 1 below).

: Having a thick or low soft palate restricts your airways causing the vibration of the tissue. Similarly, an elongates uvula, or enlarged adenoids can obstruct airflow and increase snoring (see figure 1 below). Nasal Problems : A deviated septum (the partition between your nostrils), chronic nasal congestion, or the inflammation of blood vessels in the nasal turbinates can cause snoring (see figure 2 below).

: A deviated septum (the partition between your nostrils), chronic nasal congestion, or the inflammation of blood vessels in the nasal turbinates can cause snoring (see figure 2 below). Sleep Deprivation: Lack of enough sleep leads to relaxation of the soft palate, throat, and tongue as you doze off to deep sleep. These tissues block the airway causing turbulent airflow and snoring.



Fig. 1. Illustration of the mouth anatomy and the nasal cavity

Fig. 2. Showing Nasal Passages and Sinuses

It is important to note certain risk factors increase the possibility of snoring such as:

Obesity : Overweight individuals are more likely to snore due to poor muscle tone and an excessive build-up of fatty tissues leading to the constraint of throat muscles.

: Overweight individuals are more likely to snore due to poor muscle tone and an excessive build-up of fatty tissues leading to the constraint of throat muscles. Genetics : Heredity is a potential risk factor for snoring and obstructive sleep apnea

: Heredity is a potential risk factor for snoring and obstructive sleep apnea Alcohol consumption : Alcohol increases muscles relaxation causing the throat tissue to relax and restrict airflow

: Alcohol increases muscles relaxation causing the throat tissue to relax and restrict airflow Smoking : Smoking might irritate the throat muscles and nasal passages disrupting airflow due to inflammation.

: Smoking might irritate the throat muscles and nasal passages disrupting airflow due to inflammation. Medication : Some medications such as Valium and Ativan induce a deeper level of sleep and cause the pharynx, neck, tongue, and palate to relax further.

: Some medications such as Valium and Ativan induce a deeper level of sleep and cause the pharynx, neck, tongue, and palate to relax further. Gender : Based on medical statistics, men have a higher risk of snoring than women.

: Based on medical statistics, men have a higher risk of snoring than women. Age : What happens when we age? We probably grow wiser, and our body naturally relaxes. The loose muscle tone characterized by old age causes the muscles in our throat to relax and fall back, obstructing normal breathing.

: What happens when we age? We probably grow wiser, and our body naturally relaxes. The loose muscle tone characterized by old age causes the muscles in our throat to relax and fall back, obstructing normal breathing. Underlying Disease or Condition: Snoring may be caused by the blockage of sinuses and the nasal passage due to allergic reactions to a variety of allergens. Additionally, sleep disorders such as insomnia, upper airway resistance, and obstructive sleep apnea among others can cause snoring.

And here are some statistical facts about snoring wrapped up in an infographic:

How to Stop Snoring

Now that you have a rough idea of the underlying reason behind snoring, this section will show you how to stop snoring through medical and lifestyle interventions.

Lifestyle Solutions

Get enough sleep : According to the National Sleep Foundation, adults should sleep a minimum of 7 hours every day while the recommended sleep range of children and teenagers depends on age.

: According to the National Sleep Foundation, adults should sleep a minimum of 7 hours every day while the recommended sleep range of children and teenagers depends on age. Avoid sedatives, smoking, and alcohol : As shown earlier, smoking and alcohol consumption are risk factors for snoring. Quitting can facilitate quick snoring relief. In the case of sedatives and other medications that increase your risk of snoring, consult your doctor.

: As shown earlier, smoking and alcohol consumption are risk factors for snoring. Quitting can facilitate quick snoring relief. In the case of sedatives and other medications that increase your risk of snoring, consult your doctor. Maintain a healthy weight through exercise and diet : This helps to tone your neck muscles and reduce fatty tissue at the back of your throat.

: This helps to tone your neck muscles and reduce fatty tissue at the back of your throat. Treat nasal obstruction and congestion : If you have allergies, kindly consult your doctor for a prescription.

: If you have allergies, kindly consult your doctor for a prescription. Sleep on your side : We know that this is easier said than done. If you often end up on your back, consider attaching a tennis ball to your pajamas.

: We know that this is easier said than done. If you often end up on your back, consider attaching a tennis ball to your pajamas. Keep your room clean and moist : Cleaning your room regularly and using a humidifier prevents dirty and dry air respectively – both associated with the irritation and inflammation of the throat and nasal tissues.

: Cleaning your room regularly and using a humidifier prevents dirty and dry air respectively – both associated with the irritation and inflammation of the throat and nasal tissues. Consider tongue and throat exercise: There are certain exercises such as repeating vowels or singing that can strengthen or tone the muscles in the upper respiratory tract.

Medical Remedies

Oral appliances : If your snoring is habitual/detrimental to your wellbeing, your doctor may recommend oral appliances. These devices push your tongue and lower jaw muscles forward, preventing them from relaxing too much.

: If your snoring is habitual/detrimental to your wellbeing, your doctor may recommend oral appliances. These devices push your tongue and lower jaw muscles forward, preventing them from relaxing too much. Continuous Positive Airway Pressure (CPAP) : If lifestyle interventions do not work and your snoring is out of control, you may need to use a CPAP machine. The device blows mildly pressurized air into your airways, keeping them open – prevents snoring. It is arguably the most effective and reliable methods of treated snoring caused by OSA.

: If lifestyle interventions do not work and your snoring is out of control, you may need to use a CPAP machine. The device blows mildly pressurized air into your airways, keeping them open – prevents snoring. It is arguably the most effective and reliable methods of treated snoring caused by OSA. Surgical intervention: If you are wondering how to stop snoring despite trying all the options above, a surgical alternative may be necessary. This option is mainly applicable for enlarged tonsils, a deviated nasal septum, or chronic inflammation of sinuses.

We hope this information is helpful to your quest for a snore-free sleep. If your partner or a loved one is the one responsible for the snoring, sensitively address the issue. Help them understand why do people snore and how to stop snoring. Do not forget to ask your questions in the comments below and Thebiomanual team will respond ASAP

Works Cited

Mendes, F. A., Marone, S. A. M., Duarte, B. B., & Arenas, A. C. P. (2014). Epidemiologic profile of patients with snoring and obstructive sleep apnea in a University Hospital. International Archives of Otorhinolaryngology, 18(02), 142-145.