“Laugh and the world laughs with you. Snore, and you sleep alone.” Once said by literary great Anthony Burgess…and he wasn’t wrong.
Snoring may seem like a harmless annoyance, but it can have serious consequences for health and relationships. To explore the causes, impacts, and possible solutions for snoring, we spoke with sleep specialist Amanda Slinger.
Why Do People Snore?
Snoring occurs when the airway is partially blocked during sleep. According to Amanda, “Snoring isn’t just for older men; it can happen to anyone, at any age.” The causes can vary from person to person, including:
- Blockages in the nose
- Relaxed soft tissues in the throat
- Congenital malformations
- Allergies like hay fever
Snoring can also be linked to lifestyle factors, such as being overweight or consuming alcohol. Amanda points out, “People who drink alcohol or take sedative medications are more likely to snore due to relaxed throat muscles.”
Who Is More Likely to Snore?
Although anyone can snore, some individuals are more prone to it. Amanda notes that people who are overweight or smoke are at higher risk. Smoking inflames the airways, while excess weight puts pressure on the airway, increasing the likelihood of snoring.
Additionally, certain sleeping positions, especially sleeping on the back, can worsen the issue. Amanda shares a common strategy for snorers: “Positioning pillows around your hips to prevent rolling onto your back can help reduce snoring.”
When Should You Worry About Snoring?
Not all snoring is the same. While some snoring is relatively harmless, it can also indicate obstructive sleep apnea, a condition where breathing temporarily stops during sleep. Amanda stresses, “Obstructive sleep apnea is a serious health condition. It can lead to sleep deprivation and even increase cardiovascular risks.”
Symptoms of sleep apnea include:
- Excessive daytime fatigue
- Waking up with headaches or dry mouth
- Memory problems
To rule out sleep apnea, Amanda recommends visiting a doctor and asking for a sleep study, known as a polysomnogram, which can now be done at home.
Solutions for Snoring
Fortunately, there are several ways to manage snoring and obstructive sleep apnea. Non-invasive options include changing sleeping positions or performing oropharyngeal exercises, which help strengthen throat muscles. Amanda explains, “Making funny faces with your lips or lifting your tongue to the roof of your mouth are simple exercises that may help with mild cases.”
For more severe snoring or sleep apnea, devices like CPAP (Continuous Positive Airway Pressure) or EPAP (Expired Positive Airway Pressure) may be recommended. There are also dental devices that adjust the position of the jaw to keep the airway open.
Snoring and Relationships
Snoring can also affect relationships. “Snoring can be really fractious and cause problems even in healthy relationships,” Amanda explains. In some cases, couples may resort to sleeping separately, a trend sometimes referred to as the “sleep divorce.” While the term may sound negative, Amanda believes it can help both partners sleep better, saying, “Sleeping apart can bring people closer because the time they spend together is more quality time.”
If you or your partner is struggling with snoring, Amanda’s advice is simple: “Be gentle with each other and talk about how it’s impacting both people.” She also suggests making earplugs your best friend, as they can help minimise disturbances during sleep.
Ultimately, if you suspect snoring may be a symptom of a more serious issue like sleep apnea, seeking medical advice is crucial. With various treatment options available, snorers don’t have to suffer in silence—nor do their partners.
Listen to Amanda’s full conversation with Johanne below.