Dealing With Complaints About Your Snoring
Its common to be caught off guardand feel a little hurtwhen a partner complains about your snoring. After all, you probably didnt even realize it was happening. And although it might seem silly that snoring can cause such relationship turmoil, its a common and a very real problem.
If you dismiss your partners concerns and refuse to try to solve your snoring problem, youre sending a clear message to your partner that you dont care about their needs. This could mean your relationship is in trouble, and thats a bigger problem than the snoring.
Keep the following in mind as you and your partner work together to find a solution to your snoring:
Snoring is a physical issue. Its nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
Avoid taking it personally. Try not to take your partners frustration as a personal critique or attack. Your partner loves you, just not the snoring.
Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
Make it clear that you prioritize the relationship. If you and your partner have this understanding, youll both do what it takes to find a cure for the snoring.
Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that its not okay for them to throw an elbow or snap at you when youre snoring.
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Other Causes Of Snoring
While snoring does not necessarily indicate the presence of a sleep disorder, it can disrupt sleep for you and your partner. Snoring is associated with obesity and old age even for those who do not have sleep apnea symptoms. Other risk factors for snoring include:
- Consumption of sedatives like alcohol and sleep-inducing medications
- Chronic nasal congestion or blockage
- A relatively small or displaced jaw
- Postmenopausal status
Another common cause of snoring is back sleeping, which can affect breathing by restricting the airway. People who snore are often encouraged to sleep on their sides instead.
Lifestyle Choices That Affect Snoring
There are many lifestyle choices that can trigger or increase the likelihood of snoring. Alcohol consumption before bed is a common cause of snoring, as it relaxes the muscles around your airways, causing louder and more audible vibrations. This is also true for other sedatives, including the use of antihistamines or sleeping pills.
Your sleeping position can also greatly impact your snoring. Many people who snore sleep on their back. Sleeping on your back often decreases airflow, and when your tongue relaxes, it can block your airway. Changing your sleeping position to a lateral position, such as on your side, can reduce the sound and frequency of snoring.
Smoking can also cause snoring, as it inflames and irritates the tissues in your airways. Quitting smoking can ease the irritation and diminish the chances of snoring. Lastly, sleep deprivation or not getting enough sleep is another common snoring cause.
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Heavy Breathing While Sleeping In Adults
Once a person crosses the age of 40 the chances of breathing problems increases. Whatever the reason behind this, breathing problems augment if left unattended. Obesity, large neck, a family history of sleep apnea all these severe the condition in adults. The best means to fight the condition is to know the underlying cause and take treatment accordingly.
Spares Your Bed Partner
Snoring is a leading cause of divorce. Its a scary but true fact. Not only does your partner lie awake at night but they also begin to resent you. Plus, now theyre sleep deprived, so theyre not thinking clearly. And finally, its just not sexy.
Couples that have one person who snores in the relationship may end up in separate bedrooms, too. While the benefit of that arrangement is extra closet space, the danger is the risk of growing apart and losing out on daily intimacy with the person you love.
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Alcohol And Sedative Medication
Alcohol and other sedatives cause snoring by relaxing the muscles that support tissue around the airway. So, chronic snorers, including those with OSA, who drink alcohol experience more severe snoring. Physicians often recommend avoiding alcohol and sedative medications during the hours leading up to bedtime to reduce snoring. Although this approach to snoring management has not been evaluated in a randomized clinical trial, some people may experience benefits.
Who Is More Likely To Snore
Nearly everyone snores from time to time, including babies, children and adults. Some people are more likely to snore than others. Snoring risk factors include:
- Age: Snoring is more common as we age because muscle tone decreases, causing airways to constrict.
- Alcohol and sedatives: Alcoholic beverages and certain medications relax muscles, restricting airflow in the mouth, nose and throat.
- Anatomy: A long soft palate , enlarged adenoids, tonsils or a large tongue can make it hard for air to flow through the nose and mouth. A deviated septum can block the flow of air.
- Gender: Snoring is more common in men.
- Family history: Snoring runs in families. If you have a parent who snores, youre more likely to snore too.
- Overall health: Nasal stuffiness due to allergies and the common cold block airflow through the mouth and nose. Pregnant women are more likely to snore due to hormonal changes and weight gain.
- Weight: Snoring and sleep-related breathing disorders are more common in people who are overweight or have obesity.
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Snoring Diagnosis And Treatment
Your partner might be the person who tells you that you snore. Your doctor will ask both of you about your symptoms.
Your doctor will also ask about your medical history and do a physical exam to look for things that could block your airways, like chronic nasal congestion due to rhinitis or sinusitis, a deviated septum, or swollen tonsils. They might also give you some tests:
- Imaging tests. An X-ray, MRI scan, or CT scan can look for problems in your airways.
- Sleep study. You might need to have a machine monitor your sleep while youâre at home or spend the night in a lab for a test called polysomnography. It will measure things like your heart rate, breathing, and brain activity while you sleep.
Treatments for snoring include:
- Lifestyle changes. Your doctor might tell you to lose weight, quit smoking, or stop drinking alcohol before bed.
- Oral appliances. You wear a small plastic device in your mouth while you sleep. It keeps your airways open by moving your jaw or tongue.
- Surgery. Several kinds of procedures can help stop snoring. Your doctor might remove or shrink tissues in your throat, or make your soft palate stiffer.
- CPAP. A continuous positive airway pressure machine treats sleep apnea and might reduce snoring by blowing air into your airways while you sleep.
Key Points About Snoring
Not all people who snore have obstructive sleep apnea , but most people who have OSA snore.
Warning signs, such as episodes of not breathing or of choking during sleep, daytime sleepiness, and obesity, help identify people at risk of OSA and thus in need of testing with polysomnography.
General measures to manage snoring include avoiding alcohol and sedating drugs before bedtime, sleeping with the head elevated, losing weight, and, for the bed partner, using earplugs and having alternative sleeping arrangements.
Specific treatments for snoring include devices to keep the airway open and surgery.
Doctors also treat causes of snoring, such as chronic nasal obstruction and OSA, which may be treated with continuous positive airway pressure .
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Treatment For Snoring Depends On The Cause
Talk to a doctor about the best treatment for you.
|Tongue partially blocking the back of your throat||a device you wear in your mouth to bring your tongue forward|
|Mouth falling open when you’re asleep||a chin strap to hold your mouth closed, or a device you wear in your mouth to make you breathe through your nose while you sleep|
|Blocked or narrow airways in your nose||special devices or strips that hold your nose open while you sleep, or sprays to reduce swelling inside your nose|
Does Snoring Mean Your In A Deep Sleep
Snoring sounds occur when the upper airway becomes partially blocked, causing vibrations in the tissues of this passage. The sound is produced by turbulent airflow through the narrowed area near the vocal cords. Its really quite different from how you make noise when awake snoring is more like an unpitched grunt made right at the back of your throat .New research suggests patients who think they are too awake or alert while asleep might be actually sleep-walking or running their house on autopilot without knowing it, these people often had more severe symptoms which included getting up and eating while asleep, but not remembering what they did after waking up.Loud snoring can cause serious health problems for aging adults over.
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Dont Forget That While Youre Sleeping Others Are Not
While the snorer may not feel that the condition is disrupting his or her sleep, the partner being kept up all night by the noise may feel differently. Relationships can severely suffer if partners are irritated about being kept awake or having to sleep in separate rooms. Over 41 percent of women who say they need a good nights sleep instead have it interrupted by a snoring partner. The lack of sleep or need for nighttime separation can foster resentment and decrease intimacy in relationships.
There are additional health risks from lack of consistent high-quality sleep, including being more prone to accidents, difficulty focusing, impaired attention and alertness, as well as other serious risks such as heart disease, stroke and diabetes. This lack of sleep can promote weight gain while also accelerating the aging of the skin and brain.
Colds And Sinus Problems
Viruses and bacteria can clog your nasal passages, making it harder to draw enough oxygen into your airways. Colds increase the amount of mucus your body produces. Sinus infections cause inflammation in the sinuses, the air-filled spaces behind your nose and cheeks.
Other symptoms of a cold include:
- nasal discharge
You can treat anxiety with relaxation exercises, therapy, and antianxiety drugs.
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How To Treat Snoring
You may be able to reduce your snoring by making certain lifestyle changes. These include losing weight, avoiding alcohol and sedative medications at night, and always sleeping on your back. Since nasal congestion can cause breathing, treating this with decongestants or corticosteroid sprays may be effective if your doctor approves them.
People who see their doctor about snoring may be evaluated for sleep apnea. The examination may include an examination of the nose and mouth to check for a physical obstruction, as well as other warning signs such as nasal polyps, a high or narrow arched palate, a displaced jaw, or enlarged tonsils or adenoids.
Anti-snoring mouthguards have proven effective for some people. Tongue-retaining devices form a seal around the tongue and hold it in place. These appliances can alleviate snoring for people whose tongues tend to fall in the back of their throat when they sleep. Mandibular advancement devices physically move the tongue and jaw forward, allowing for maximum airflow.
In certain cases, surgery may be advised. During a uvulopalatopharyngoplasty procedure, the patients uvula, palate, and pharyngeal walls are removed to create more space for the upper airway. However, this is a procedure that requires general anesthesia and may not be the most practical or cost-effective way to correct snoring.
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The Problems Of Having A Poor Sleep
Snoring can disrupt your or someone elses sleep, and we know how much lack of sleep can impact our health. One of the most common ailments and problems associated with when you dont get enough sleep are:
- lack of alertness
- relationship stress
The lack of proper sleep can also affect our mental health. People who suffer from sleep apnea or have poor sleep are more likely to experience anxiety and depression. It can also trigger psychosis, paranoia, or make symptoms of other mental disorders much worse. It is why seeing an ear nose throat clinic in Singapore is generally advised for people who cannot sleep properly due to unrestrained snoring.
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Things That Causes Snoring And Their Remedies
Snoring is the harsh buzzing sound some of us make when were asleep.
So, what causes that sound?
You snore because your breathing is obstructed in some way, usually because relaxed tissue is blocking your airway.
As you breathe in, the air flowing past these tissues causes them to vibrate. And that vibration is what causes the sound you make when you snore.
Simple enough, right?
But what isnt so simple is figuring out exactly whats causing that obstruction in your particular case.
Because whats causing the obstruction can differ from one snorer to another.
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You might know other people who snore, like members of your family. But the underlying cause of your snoring might be completely different from theirs.
A remedy that works for them might not work for you.
So, if you want to stop snoring, your first step is to figure out what, specifically, is causing you to snore.
Then you can take steps to deal with that specific, underlying cause.
Here are a few of the things that can cause snoring. These arent the only things that can do it, of course. But they are the most common snoring causes.
Chances are good that something on this list is the primary cause of your snoring.
Bedtime Remedies To Help You Stop Snoring
Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt . If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
Try an anti-snoring mouth appliance. These devices, which resemble an athletes mouth guard, help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.
Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
Keep bedroom air moist. Dry air can irritate membranes in your nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
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Dont Consume Alcohol Together With Rest
Your throat may close regularly while youre sleeping if you consume alcohol. Stay clear of alcohol consumption as well near to bedtime to make sure that you do not experience this problem.
You might still consume alcohol in moderation, but only throughout dinner time or very early evening instead of in the evening. Snoring can commonly be lowered by avoiding alcohol for 3-4 hours prior to going to bed.
What Happens At Your Appointment
The GP will look inside your mouth and nose to check for any problems that might be causing your snoring.
It can help to bring someone with you to your appointment who can describe what your snoring is like, such as a partner.
The GP may refer you to a specialist for treatment or further tests if they’re not sure what the cause is.
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What Causes Heavy Breathing While Youre Sleeping
You might not notice heavy breathing if it happens while youre asleep. Your bed partner might have to alert you that youre making a lot of noise when you breathe.
One common cause of heavy breathing at night is obstructive sleep apnea. In this condition, your throat muscles relax and block the opening to your airways. This blockage repeatedly stops your breathing throughout the night.
Other signs that you have sleep apnea include:
- loud snoring
Treatment for heavy breathing depends on what caused it.
For lung conditions like asthma and COPD, treatments include:
- medicines such as bronchodilators and corticosteroids to bring down inflammation and open up the airways
- pulmonary rehabilitation, which is a program that combines exercise therapy, nutritional advice, and education
For colds, sinus infections, and respiratory infections, treatments include:
- antibiotics, if bacteria caused the infection
- nasal decongestants or steroid sprays to shrink swollen nasal passages
- antihistamines to bring down inflammation in the nasal passages
For heart failure, treatments include:
- medicines such as diuretics, vasodilators, beta-blockers, and ACE inhibitors
- pacemaker, implantable cardioverter defibrillator, left ventricular assist device, and other implantable devices
- coronary artery bypass grafting, valve surgery, and other procedures
For lung cancer, treatments include:
- surgery to remove the tumor or lung