Snoring might be trivial to some, but those who sleep with snorers will tell you it's more than just annoying – it can drive you to despair.
The loudest snorers can affect people in other rooms - sometimes, they can even wake themselves up!
So, what's the cure?
Unfortunately, there is no cure for snoring – no magic pill to make it disappear. But there are a few things one can do to reduce snoring, and there are also a few treatments that help some people stop snoring altogether.
This article explores why we snore with tips to help you stop.
Let's jump in!
Why do we snore?
Snoring happens when your tongue, mouth, throat, tonsils, airways, or muscles in your nose/throat vibrate as you breathe.
Vibration in bodily tissues is expected as we breathe, but some people experience excessive relaxation in these tissues while sleeping.
Snoring is more likely when you are overweight, have bulky throat tissue, a long palate, or a uvula (the little fleshy hanging ball in the back of your throat).
Nasal snoring is caused by blockages, allergies, nose stiffness, and medications.
Mouth snoring is caused by soft tissue vibration and enlarged tonsils.
Tongue snoring is caused by relaxed tongue grooves, alcohol, and excessive neck fat.
Throat snoring is caused by uvula vibration and relaxed throat tissues (this also causes apnea, which needs immediate medical attention).
Treatments and remedies for snoring
Snoring has no cure, but there are a few treatments available.
Uvula removal
The little fleshy hanging ball in the back of your throat is called a uvula, and it's the most common cause of snoring due to vibration.
You can have your uvula removed with a uvulectomy, eliminating the whole uvula or some of it (depending on its size).
Deviated septum surgery
You need surgery if the cause of your snoring is a deviated septum (when the thin wall between your nasal passages is displaced to one side).
The NHS will perform a deviated septum surgery for medical reasons following an injury but not for cosmetic reasons, so you may need to go private.
Mandibular advancement devices
A mandibular advancement device (MAD) is for tongue snorers. It moves your jaw forward, stopping the tongue from blocking the back of the throat.
The downside to MAD devices is they can cause hypersalivation, and in some cases, they can cause discomfort in the upper jaw.
Nasal strips
Pictured: Anti Snore Throat Spray, Snoring occurs when the soft tissue at the back of the throat relaxes during sleep, and breathing causes this tissue to vibrate. Snoring Relief Throat Spray works by toning and lubricating the soft tissue to reduce these vibrations.
Nasal strips temporarily relieve nasal snoring by opening up the nasal passage, making it easier to breathe through your nose.
These devices only work for some people, but they are so cheap that you may as well give them a go. You can't feel them when wearing them.
Anti-snoring throat spray
'Anti-snoring' throat spray is a relatively recent innovation that thickens the microspheres in soft tissues, helping reduce throat snoring.
Snoreeze is the best-known brand, but the reviews are mixed. It works for around 50% of people, so it's worth a shot.
Anti-snoring pillows
Anti-snoring pillows work for some, but only for some. They keep you on your side, which stops you from turning onto your back to prevent tongue snoring.
You can also use a U-shaped pillow to stay on your side, which can also help you sleep better with lower back and hip pain.
Pictured: Anti-snore pillow, Tested by the British Snoring & Sleep Apnoea Association, found the pillow reduced snoring frequency and volume by approximately 50%. Within the centre of the pillow is an ergonomically shaped foam core designed to support your head and neck, keeping it at just the correct position to improve your breathing.
Anti-allergy measures
If you are a nose snorer and there is no apparent medical reason for snoring, allergies could be the reason for snoring.
Dust, lint, pet hair and dander, dead skin cells, and cleaning product chemicals can make you snore if they block your nose.
When to speak to your GP
Snoring can impact the physical and mental health of the people it keeps awake. Sleep is a critical component of human health, playing a crucial role in immunity, metabolism, cellular regeneration, and cognitive regeneration.
Speak to your GP if snoring is impacting your life and health. It is not trivial when it affects your life and those you love.
