Snoring

Snoring…..

What is Snoring? Snoring is the hoarse or harsh sound that occurs when air flows past relaxed tissues in your throat, causing the tissues to vibrate as you breathe. Nearly everyone snores now and then, but for some people it can be a chronic problem. Sometimes it may also indicate a serious health condition. In addition, snoring can be a nuisance to your partner.

Lifestyle changes, such as losing weight, avoiding alcohol close to bedtime or sleeping on your side, can help stop snoring. In addition, medical devices and surgery are available that may reduce disruptive snoring. However, these aren't suitable or necessary for everyone who snores.

What is the symptom?

Snoring is often associated with a sleep disorder called obstructive sleep apnea (OSA). Not all snorers have OSA, but if snoring is accompanied by any of the following symptoms, it may be an indication to see a doctor for further evaluation for OSA:

·         Witnessed breathing pauses during sleep

·         Excessive daytime sleepiness

·         Difficulty concentrating

·         Morning headaches

·         Sore throat upon awakening

·         Restless sleep

·         Gasping or choking at night

·         High blood pressure

·         Chest pain at night

·         Your snoring is so loud it's disrupting your partner's sleep

·         In children, poor attention span, behavioral issues or poor performance in school

OSA often is characterized by loud snoring followed by periods of silence when breathing stops or nearly stops. Eventually, this reduction or pause in breathing may signal you to wake up, and you may awaken with a loud snort or gasping sound.

You may sleep lightly due to disrupted sleep. This pattern of breathing pauses may be repeated many times during the night.

People with obstructive sleep apnea usually experience periods when breathing slows or stops at least five times during every hour of sleep.

What are the causes?

Snoring can be caused by a number of factors, such as the anatomy of your mouth and sinuses, alcohol consumption, allergies, a cold, and your weight.

When you doze off and progress from a light sleep to a deep sleep, the muscles in the roof of your mouth (soft palate), tongue and throat relax. The tissues in your throat can relax enough that they partially block your airway and vibrate.

The more narrowed your airway, the more forceful the airflow becomes. This increases tissue vibration, which causes your snoring to grow louder.

The following conditions can affect the airway and cause snoring:

i.        Your mouth anatomy. Having a low, thick soft palate can narrow your airway. People who are overweight may have extra tissues in the back of their throats that may narrow their airways. Likewise, if the triangular piece of tissue hanging from the soft palate (uvula) is elongated, airflow can be obstructed and vibration increased.

ii.     Alcohol consumption. Snoring can also be brought on by consuming too much alcohol before bedtime. Alcohol relaxes throat muscles and decreases your natural defenses against airway obstruction.

iii.    Nasal problems. Chronic nasal congestion or a crooked partition between your nostrils (deviated nasal septum) may contribute to your snoring.

iv.      Sleep deprivation. Not getting enough sleep can lead to further throat relaxation.

v.       Sleep position. Snoring is typically most frequent and loudest when sleeping on

          the back as gravity's effect on the throat narrows the airway.

Risk Factor contributes to snoring

Risk factors that may contribute to snoring include:

·    Being a man. Men are more likely to snore or have sleep apnea than are women.

·    Being overweight. People who are overweight or obese are more likely to snore or have obstructive sleep apnea.

·    Having a narrow airway. Some people may have a long soft palate, or large tonsils or adenoids, which can narrow the airway and cause snoring.

·    Drinking alcohol. Alcohol relaxes your throat muscles, increasing the risk of snoring.

·    Having nasal problems. If you have a structural defect in your airway, such as a deviated septum, or your nose is chronically congested, your risk of snoring is greater.

·    Having a family history of snoring or obstructive sleep apnea. Heredity is a potential risk factor for OSA.

Lifestyle and home remedies

To prevent or quiet snoring, try these tips at home before consulting your Doctors, It may help:

·    If you're overweight, lose weight. People who are overweight may have extra tissues in the throat that contribute to snoring. Losing weight can help reduce snoring.

·   Sleep on your side. Lying on your back allows your tongue to fall backward into your throat, narrowing your airway and partially obstructing airflow. Try sleeping on your side. If you find that you always end up on your back in the middle of the night, try sewing a tennis ball in the back of your pajama top.

·    Raise the head of your bed. Raising the head of your bed by about 4 inches may help.

·   Nasal strips or an external nasal dilator. Adhesive strips applied to the bridge of the nose help many people increase the area of their nasal passage, enhancing their breathing. A nasal dilator is a stiffened adhesive strip applied externally across the nostrils that may help decrease airflow resistance so you breathe easier. Nasal strips and external nasal dilators aren't effective for people with OSA, however.

·   Treat nasal congestion or obstruction. Having allergies or a deviated septum can limit airflow through your nose. This forces you to breathe through your mouth, increasing the likelihood of snoring.

Ask your doctor about a prescription steroid spray if you have chronic congestion. To correct a structural defect in your airway, such as a deviated septum, you may need surgery.

·   Limit or avoid alcohol and sedatives. Avoid drinking alcoholic beverages at least two hours before bedtime, and let your doctor know about your snoring before taking sedatives. Sedatives and alcohol depress your central nervous system, causing excessive relaxation of muscles, including the tissues in your throat.

·   Quit smoking. Smoking cessation may reduce snoring, in addition to having numerous other health benefits.

·   Get enough sleep. Adults should aim for at least seven hours of sleep per night. The recommended hours of sleep for children vary by age. Preschool-aged children should get 10 to 13 hours a day. School-age children need nine to 12 hours a day, and teens should have eight to 10 hours a day.

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