How to stop snoring

Snoring. It's the grist of sitcom one-liners and jokes, but to individuals and couples dealing with the side effects of snoring, it isn't funny at all. In fact, whether it's the annoyance of a snoring partner disrupting your sleep or the personal effects of an interrupted night's rest, snoring represents a significant problem in many Canadian households.

Why do we snore?
The ragged, "raspberry" sound of snoring happens when the relaxed, floppy tissue of your upper airway vibrates. You're apt to snore when you're asleep because your muscles -- including those in your upper airway -- relax, creating a smaller opening of your airway and partially blocking airflow.

Dr. Brian Graham, chair of the chronic disease working group for the Lung Association, offers this description of why snoring sounds the way it does, "If you think about the sound a balloon makes if you blow it up and then let it go -- it makes that raspberry sound because there's a floppy airway at the end of the balloon and the air is trying to get out in a hurry. When the air is moving faster, you get more vibration and more sound."

Essentially, the same thing happens every night to millions of snorers.

Reasons you might be a snorer
There are a number of factors that could trigger your snoring problem, ranging from fairly simple, easily fixed issues, to more serious problems.

"One of the factors that increases your chance of snoring is the loss of elasticity in the tissue and, as we get older, we're used to that happening everywhere," says Graham. "It happens in our lung and in our airways as well."

Although there isn't much you can do to stop aging and its corresponding increase in snoring problems, there are things you can do to minimize other factors that lead to snoring.

Some easy possible solutions to your snoring problem
There may be some simple things you can do to reduce or eliminate your snoring, such as:

-Lose weight. "Fat, particularly in the neck region, can play a role in putting extra weight on the airway and partially blocking it off," says Graham.
-Address allergy problems that might provoke your snoring. If you're congested, you'll have a larger mucous lining and a reduced airway. Ergo, more snoring.
-Most snorers breathe through their mouths because nasal passages are congested or blocked. Sometimes increasing the nasal opening through the use of nasal strips (which hold your nose open so you're more likely to breathe through your nose), or nasal rinses can reduce congestion and may diminish or solve your problem.
-Practise good sleep habits.

Click to continue for tips on how to establish good sleep habits...

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How to establish good sleep habits
There are some bedtime habits that, done nightly, will improve your sleep:

-You should be tired when you go to bed -- relaxing rituals (a warm bath, reading, relaxing music) may help you prepare for sleep.
-Stick to a regular bedtime and a regular wake up time.
-Don't go to bed after a large meal, but don't go to bed hungry either.
-If you smoke, don't smoke before bedtime. Smoking increases nasal congestion.
-Avoid caffeine before you go to bed.
-Regular exercise may help you sleep, but don't exercise immediately before bedtime; it may perk you up rather than tire you out.
-Experiment with your sleeping position -- you're more likely to snore if you sleep on your back.
-Don't take sleeping pills, muscle relaxants or drink alcohol before going to bed. These snoring triggers relax the muscles of your throat and jaw.
-Keep your bedroom conducive to a good night's rest. If your bedroom is dry, crank up the humidifier. Keep your bedroom dark and slightly cool. Going to sleep with the television on may interfere with your ability to get a good night's rest as well. 
-Elevate your head with an appropriate pillow or prop up your upper body to take pressure off your airway and reduce your snoring. (Note: check out your pillow. If you have dust mite allergies, your pillow may be harbouring dust mites and compounding the congestion of your airways.)

Sleep apnea
What if your snoring issue isn't easily resolved? Snoring can be a symptom of something more serious, like sleep apnea so it's important not to dismiss it without trying to do something about it.

"One of the telltale symptoms of sleep apnea is the way you snore," says Graham. "In sleep apnea, the snoring will build to a crescendo, and then stop. In fact, bed partners are often the ones who report sleep apnea because they notice the person has not only stopped snoring, but stopped breathing."

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That pattern of snoring, pausing and then the resumption of snoring with a snort is typical among those with sleep apnea. The Lung Association reports that one in 15 adults has moderate sleep apnea, with at least some of these symptoms:

-Snoring interspersed with quiet pauses, during sleep, as previously described
-Feeling tired during the day time
-Depression
-Headaches on waking
-High blood pressure
-Gasping or choking during sleep
-Memory issues
-Poor concentration
-Impotence

If left untreated, sleep apnea can have serious effects: sleep deprivation, stroke, heart attack, accident risk due to drowsiness. For more information on sleep apnea, visit the Lung Association's website.  

More snore fixes
Fixed or adjustable dental appliances work by keeping the lower jaw in a more optimal position and may fix your snoring problem. For some, the solution may come with more drastic medical procedures like surgery to remove part of the soft palate.

"Surgery has the least evidence to show that it can work," says Graham. "In addition to the risk of surgery itself, one of the things that can happen is that surgery of the soft palate can actually reduce or stop the snoring without stopping the sleep apnea."

The most common treatment for sufferers of sleep apnea is continuous positive airway pressure (C.P.A.P.), a special mask attached to a CPAP machine, which blows a steady stream of air through the mask, through one's nose into the airways. The forced air creates pressure and holds the airway open.

To discover what you need to do to help yourself or your partner through the difficulties of snoring, start with a visit to your doctor.

Recommended reading
-Read a downloadable Sleep Apnea Handbook courtesy of the Lung Association
-Restless Nights: Understanding Snoring and Sleep Apnea by Peretz Lavie
-Snoring From A to ZZZZ: Proven Cures for the Night's Worst Nuisance by Derek S. Lipman, M.D.

If stress is the culprit keeping you awake at night, learn how to relax, combat worry, sleep better and wake up feeling refreshed.

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