Why do we snore? And what can we do about it?

What exactly is snoring?  

Snoring is a common disorder that can affect everyone: 40% of adults over the age of 50 snore in their sleep, as well as some children. It becomes more common as we age.

Snoring occurs when the muscles of the back of the throat, soft palate, uvula and tongue relax during deep sleep. These structures then take up more space and obstruct the airways. When you breathe in, the air has more difficulty passing through, causing the pharynx to vibrate and generating the characteristic snoring noise. Snoring noises can be as loud as a lorry engine (up to 100 decibels). They also vary in intensity and can be temporary, intermittent or chronic.

Snoring depends on various factors such as age, morphology, lifestyle habits and temporary conditions such as a cold.

The consequences of snoring are often underestimated: it impacts the quality of life, it can disrupt other people's sleep, cause tension in relationships, generate fatigue and reduce alertness, which can in its turn create risks for certain everyday activities such as driving.

A person who snores suffers from ronchopathy, a disorder that may be isolated or associated with other sleep-disordered breathing, such as sleep apnoea.

Why do we snore? 

In children, snoring is often due to ENT infections, enlarged tonsils or vegetations, or allergic rhinitis. In adults, snoring is more common in men and increases with age. It is aggravated by excess weight, alcohol, smoking, certain sleeping positions, as well as certain health problems such as nasal obstruction, and certain medications.

By understanding the main causes of snoring, we can find better and faster solutions to reduce or eliminate it. Here are the main reasons why we snore:

Nasal congestion

Nasal congestion, or stuffy nose, is one of the leading causes of snoring. It can be caused by a number of factors, such as allergies or a cold. When it is difficult to breathe through the nose, breathing passes through the mouth, which alters the air flow and can cause vibrations in the throat and, consequently, snoring.

The anatomy of the airways  

The shape of the airways, such as the size of the tonsils, uvula and palate, can affect snoring. A palate that is too wide or long, a deviated nasal septum or polyps can block the air. An enlarged tongue or a receding jaw can also interfere with breathing, especially when lying down.

Sleeping position

Sleeping on your back helps relax the tongue and the soft tissues of the throat, which then naturally fall backwards, narrowing the airways. This position can increase vibrations and therefore the volume of snoring.

Weight and body fat distribution 

Being overweight, especially when fat is concentrated around the neck, increases pressure on the upper airways. This additional pressure can restrict the passage of air, contributing to snoring. Neck circumference is therefore an indicator often associated with the risk of snoring and breathing-related sleep disorders.

Menopause 

Many women start snoring after the age of 50, during menopause. This period is accompanied by a drop in estrogen levels, the hormones that help maintain muscle tone. With age, low levels of estrogen cause the muscles in the pharynx to relax, which can obstruct the airways and disrupt the airflow.

What aggravates snoring? 

Certain factors aggravate snoring without being the direct cause. For example:

• Alcohol, especially in the evening, relaxes the throat muscles, increasing snoring,
  
• Smoking irritates the airways, causing inflammation that narrows them and encourages snoring,
  
• Certain eating habits, such as heavy meals before bedtime. An unbalanced diet can encourage weight gain and nasal congestion, making snoring worse,
  
• Obstructive sleep apnea (OSA) often manifests itself in the form of snoring, and requires medical treatment because of its health risks, particularly cardiovascular risks,
  
• Sleeping habits: people who suffer from sleep deprivation or extreme fatigue are more prone to snoring, as the throat muscles are even more relaxed during deep sleep,
  
• Air quality or allergens: dry air or air full of allergens can irritate the respiratory tract and obstruct the air,
  
• Sedatives: sedatives and sleeping pills work by relaxing the muscles in the body, including those in the throat.
  

While lifestyle changes may be enough for some, others may need to consider medical treatments or breathing aids to stop or reduce snoring.

How can you reduce snoring?  

If snoring is accompanied by pauses in breathing, difficulty waking up or excessive sleepiness during the day, you should see a doctor to assess the intensity of snoring and its impact on your everyday life, in order to get a medical treatment depending on the cause of your snoring. The doctor may recommend sleep assessment (polysomnography) to rule out obstructive sleep apnea, a serious condition requiring medical follow-up. They may also refer you to an ENT, who will carry out an examination and prescribe a check-up to identify the possible cause requiring surgical treatment.

Sometimes lifestyle changes and a well-balanced diet may be enough for moderate forms of snoring. When conventional measures fail, other treatments are possible:

1. Splints or mandibular advancement orthoses: oral devices that prevent the tongue from moving backwards by advancing the lower jaw, thus reducing the vibrations of the soft palate. They are not recommended in cases of dental or gum problems and require regular monitoring. They are available in universal or customized versions,
2. CPAP (Continuous positive airway pressure) machine: mainly intended for people suffering from sleep apnea, this device is a mask connected to a machine that delivers a continuous flow of air to keep the airways open during sleep,
3. Surgery: anatomical correction of the soft palate (via surgery, laser or radiofrequency).

Depending on the patient and the intensity of the snoring, other solutions may also be effective. Here's an overview of the options:

• Nasal or oral sprays: these sprays lubricate the airways to reduce vibrations, which are useful at the start of the night. They have a limited effect, lasting from 30 minutes to 1 hour.
  
• Nasal retractors and strips: these devices make it easier to breathe by widening the nostrils, and are effective for 5 to 10% of people who snore due to nose-related conditions.
  
• Anti-snoring belts: they prevent you from sleeping on your back, which is often the cause of snoring. Modern models vibrate discreetly to correct the position.
  
• Anti-snoring pillows: they help adjust the position of the head to improve breathing, and are especially useful for people who snore while sleeping on their back.

Devices such as anti-snoring rings, lubricating tablets or backpacks are not considered to be very effective. Various apps and connected devices are also designed to analyze breathing and, if necessary, stimulate a change of position using sound or vibration.

NB! 

Although snoring is a common problem, it is not one to be taken lightly, as it can affect sleep quality and general health. Fortunately, there is a number of solutions to reduce its impact, ranging from simple lifestyle changes to more targeted medical treatments, such as CPAP machines or mandibular advancement orthoses.

In all cases, it is important to see a healthcare professional to identify the cause of snoring and determine the most appropriate solution.

A good night's sleep is essential for a good quality of life!

Here are the basics to avoid moderate snoring:

• Elevate your head with a firm pillow to clear the airways,
  
• Humidify the air in your bedroom to prevent nasal irritation,
  
• Adopt a regular sleep routine and avoid heavy meals in the evening.

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