What is the main cause of snoring? Annoying, noisy, funny, Snoring inevitably provokes a reaction. It is estimated that around 30 to 40% of adults habitually snore.
While this nuisance may be benign, it can also be a symptom of a sleep-related respiratory disorder that should not be neglected.
What are the possible risks of snoring? How does it occur? Find out how this noise that can ruin your nights can be detrimental to your health.
If you snore or can no longer stand your bedmate’s snoring, this article is for you.
Also, read Sleep Smarter: 19 Tips To Improve Your Sleep For Life.
Let’s dive in.
Snoring, What Is Ronchopathy?
Snoring is a noisy phenomenon that we all know since it affects more than 90 million Americans, but do you know what ronchopathy is?
If you have already come across this term during your research, it is because it designates the disease linked to pathological snoring.
In reality, this particular breathing noise that we emit during sleep is only a symptom of ronchopathy!
Good to know: The word ronchopathy is derived from the Latin “rhonchus” which means snoring.
The 4 Different Types Of Ronchopathy
There are four different categories of snoring:
- Simple snoring: It does not exceed 50 decibels and is not considered pathological.
This type of light snoring is often temporary and follows significant fatigue or nasal congestion.
- Moderate snoring: It is louder and more every day than simple snoring.
- Severe snoring: Powerful and daily, it can exceed 95 decibels and is a pathology.
- Chronic snoring: Chronic snoring repeats itself every night for several hours and must be treated.
Does Everyone Snore?
We are all susceptible to snoring, but ronchopathy does not necessarily affect everyone.
While some sleepers are occasional snorers, others are more at risk of developing chronic snoring disease.
Among the people at risk, we note:
- Smokers ;
- Overweight people;
- Men between 30 and 50 years old;
- Pregnant women, particularly during the 3rd trimester of pregnancy;
- Those who have a thick, soft palate, large tonsils, an elongated uvula, or even a deviated nasal septum.
Note: Among the youngest, 13% of 25-45 year olds report having significant snoring problems.
Do Men Snore More Than Women?
Men are known to be heavy snorers, but do they really snore more than women?
According to the Nîmes University Hospital, 40 to 50% of adults over 50 snore, including 60% men and 40% women. A survey carried out by Ipsos supports this information: 1 in 5 men snore.
Men and women are, therefore, not equal when it comes to snoring, and their differences can explain this:
A man has Adam’s apple and a narrower pharynx, which reduces the space available for the passage of air and encourages snoring.
A woman produces hormones like progesterone, which protect tissues and give them more tone, thus limiting snoring.
Good to know: After the age of 60, the differences between the two sexes fade away.
Where Does The Sound Of Snoring Come From?
To understand the mechanism of snoring, we must first look at that of breathing.
Airflow: When breathing, the air is sent to the lungs through several conduits.
It passes through the nasal cavity, then through the pharynx located at the back of the nose, through the trachea, and finally through the bronchi.
When the tissues that make up the mouth, throat, or nose are abnormally constricted, air attempts to force its way through when inhaling and causes the soft tissues to vibrate.
The different sounds of snoring depending on the obstruction
Three areas of obstruction to the passage of air can cause snoring:
- The nose: snoring is whistling.
- The mouth: the snoring is muffled; it seems “sucked in.”
- Throat: the snoring is loud, reminiscent of the grunting of a pig.
Why Can’t We Hear Ourselves Snoring?
Snoring can reach up to 100 decibels, an impressive intensity when we know that most sounds in everyday life are between 30 and 90 decibels. However, snoring does not always wake snorers.
This phenomenon is due to a hearing protection mechanism in the brain. During sleep, part of the brain remains attentive to external noises and sorts them unconsciously for safety.
The sound of a fire alarm or a slamming door can, therefore, wake us up, but snoring does not necessarily fall into the category of noises that announce danger.
How Do You Know If You Are Snoring?
Despite the micro-awakenings caused by snoring during sleep, the snorer is often unaware that he is suffering from ronchopathy.
He generally learns it from those around him or his bedfellow.
Record Your Sleep
Whether you sleep alone or with someone, recording your night’s sleep can allow you to measure the frequency and intensity of your snoring.
Certain sleep applications, such as “iRonfle” or “Snorflometer,” available on iOS and Android, are designed to record and detect snoring.
Which Doctor Should You Consult When You Snore?
First, you can consult your doctor, who will carry out an initial assessment to assess your ronchopathy.
If a blocked nose or simple allergies do not cause your snoring, he may then prescribe a consultation with a specialist.
A Sleep Recording To Assess Snoring
Sleep recording is a necessary assessment to determine the origin of your snoring and its importance. It also allows you to check if your ronchopathy is not linked to sleep apnea syndrome.
Good to know: This examination can be performed in a sleep center, in a hospital, or on an outpatient basis (at home).
Consult An ENT To Determine The Cause Of Snoring
When snoring persists, the attending physician may refer you to an otolaryngologist (ENT) to carry out further assessment and look for a cause that may benefit from surgical treatment.
That is the case when snoring is due to anatomical abnormalities in the nasal septum, adenoids, or even tonsils.
What Are The Possible Causes Of Snoring?
Snoring is caused by many factors that may be linked, including:
- healthy lifestyle;
- overweight;
- certain anatomical malformations;
- to the sleeping position;
- smoking;
- to alcohol;
- to the consumption of sedatives.
Nasal Obstruction
When the nose is blocked or obstructed, the passage of air is restricted and causes snoring. This obstruction can be caused by:
- a deviation of the nasal septum;
- a cold ;
- sinusitis;
- allergies ;
- nasal polyps.
Sleeping On Your Back Promotes Snoring
When you sleep on your back, your airways are compressed. The soft palate and the tongue are positioned too far back in the mouth and thus reduce the passage of air.
Anatomical Features
Certain anatomical variations can reduce the size of the pharynx and promote snoring. That is the case, for example:
- too large tonsils;
- a lower jaw that is too short;
- a long veil of the palate;
- an abnormal increase in the volume of the tongue;
- with a long uvula.
Smoking And Alcohol Consumption
Smokers are more likely to snore than non-smokers due to inflammation and edema of the mucous membrane caused by tobacco.
It is, therefore, not recommended to smoke before sleeping.
As for alcohol, consumption in the evening increases the relaxation of the pharyngeal muscles and, therefore, promotes snoring.
Taking Relaxers And Sleeping Pills
Certain medications such as sleeping pills, muscle relaxants, antihistamines, or benzodiazepines cause excessive relaxation of the muscles in the walls of the pharynx, thus promoting snoring.
Overweight
Fat located in the throat increases the volume of the tissues and, therefore, promotes the narrowing of the airways, which increases the risk of snoring.
Menopause
During menopause, women experience a significant drop in estrogen levels, the sex hormone which helps preserve muscle tone. The muscles of the pharynx then become looser and obstruct the passage of air.
Aging
The older we get, the more the tissues lose tone, including those of the upper respiratory tract. The soft palate and other soft tissues then become more sensitive to vibrations.
Sleep apnea
Snoring is one of the main symptoms of obstructive sleep apnea, although it does not indicate that the snorer necessarily suffers from it.
Is snoring dangerous?
Most often, snoring has no direct impact on health, but it can impact the lifestyle and especially those around those who snore. The first victim is often not the snorer himself but rather the person sharing his bed.
The Consequences Of Ronchopathy
In the case of chronic snoring, the quality and quantity of sleep are impaired. The consequences can be:
- greater fatigue during the day;
- irritability;
- concentration problems.
The link between snoring and sleep apnea
In some cases, snoring can reflect a more dangerous problem: obstructive sleep apnea syndrome (OSAS).
This disorder causes breathing to stop due to airway obstruction.
Snoring, What To Do?
Fortunately, there are many solutions to combat snoring. Are you looking for anti-snoring tips or natural methods to stop snoring? What accessories exist to prevent snoring, or how to treat ronchopathy with surgery? We list the best remedies for you.
Our Best Tips To Stop Snoring
A few simple tips to implement can help you limit snoring and regain real quality sleep.
Adopt A Healthy Lifestyle.
Sometimes, it only takes a few changes in our lifestyle to stop snoring:
- stay hydrated;
- stop smoking;
- losing weight ;
- limit alcohol in the evening;
- practice a sporting activity;
- avoid hypnotic drugs and tranquilizers.
Change Position To Sleep
It is important to find the right position for sleeping. The best position to stop snoring at night is to sleep on your side.
Of course, this advice may seem easier said than done since we naturally change positions during sleep. To avoid turning onto your back in the night, there are solutions:
Buy an anti-snoring pillow: This therapeutic pillow is raised in the center, which forces the head to tilt to one side or the other and makes the supine position uncomfortable.
Anti-snoring belts, jackets, or backpacks: They have a bump or an unpleasant element in the back that forces the sleeper to adopt a side position.
The tip to know: If you do not want to invest in these positional therapy devices, you can make them yourself. Some sleepers do not hesitate to sew a back pocket on a t-shirt to fill it with a tennis ball before sleeping.
Sleep In A Cool Room
Too high a temperature in the bedroom can dilate the nasal mucous membranes and make snoring worse.
To sleep better, we advise you not to overheat and to maintain an ambient temperature between 18 and 19°C.
Raise The Mattress
To prevent throat tissues from collapsing at the entrance to the airway, you can elevate your head and upper body when you sleep.
This tip is also suitable if you snore due to a cold or sinusitis since this position reduces the feeling of a blocked nose.
If you do not have an electric bed, you can:
- add a few extra pillows;
- raise the head of your bed using wedges;
- slip a cushion under your mattress.
Watch Out For Allergies
Allergies can create nasal congestion responsible for snoring. To limit allergens in the room:
- change your pillow every six months;
- clean your room regularly;
- remove carpet and rugs from bedrooms;
- ventilate the room morning and evening to renew the air;
- wash your pillowcase and sheets once a week.
Plug In A Humidifier
Too dry air dries and sticks the nasal walls, which contributes to snoring.
If this is the case with your bedroom, plugging in a humidifier or vaporizer in the room can help you get a better night’s sleep. You can also place a few cups of water near the bed.
Good to know: The optimal humidity level in a room is between 30 and 50%.
Install A Smartphone App.
Apps that record sleep sounds often have an anti-snoring option that produces a vibration or sound each time you snore.
They are practical for stopping snoring but also for recording your activity and measuring the effectiveness of the anti-snoring remedies you are testing.
How To Stop Snoring With Grandmother’s Remedies
In addition to healthy lifestyle measures, certain gentle techniques can help you combat snoring. These natural anti-snoring remedies have the advantage of not being invasive. They can be tried before turning to more serious treatments.
Anti-snoring essential oils
Essential oils can be useful for:
- decongest a blocked nose;
- facilitate breathing;
- lubricate the airways.
They are found in anti-snoring sprays, but they can also be used in diffusion or sprayed on the pillowcase.
Some examples of essential oils used against snoring:
- Thyme essential oil: anti-infectious, expectorant.
- True lavender essential oil: anti-inflammatory, soothing, antiseptic.
- Menthol eucalyptus essential oil: purifying, mucolytic.
- Peppermint essential oil. : expectorant, mucolytic, nasal decongestant.
- Shell marjoram essential oil clears the respiratory tract and calms anxiety.
- Scots pine essential oil promotes the expulsion of secretions, anti-inflammatory.
Bedtime tip: Place a few drops of peppermint on your fingers, then gently massage the sides of your nose.
Plant Infusions
Certain plants have ideal properties for getting rid of snoring linked to allergies, infections, and nasal congestion. They can be consumed as an infusion during the day or before bed.
Ginger, Natural Lubricant
Ginger is a valuable anti-snoring ally thanks to its various properties.
In addition to being a good anti-inflammatory and antibacterial agent, it increases saliva secretion to lubricate the pharynx naturally.
Directions for use: Cut a few slices of ginger and place them in a cup of hot water. Add a spoonful of honey to maximize the lubricating effect and protect the pharynx. The infusion is drunk before bedtime.
Fenugreek, Decongestant
Fenugreek is a plant native to the Middle East that is also found in France. It has decongestant and mucus-expectorant properties.
A fenugreek infusion can, therefore, help you snore less in the case of a congested nose.
Directions for use: Soak a few seeds in boiling water, then mix a teaspoon of fenugreek powder in a little water. Let it steep for 3 to 15 minutes, and drink up to 6 cups of the mixture during the day, including one before bed.
Sage, Anti-inflammatory
Sage is a very good anti-inflammatory agent. It is effective in reducing snoring linked to mucus congestion.
Directions for use: Make an infusion by soaking a few sage leaves in boiling water for around ten minutes. Strain, then drink one cup of the mixture before bed and up to three cups per day.
Nettle Leaves, Antihistamines
Nettle leaves are antihistamines, so they’re perfect if you snore due to allergies or infections like sinusitis.
Directions for use: Boil a few nettle leaves in simmering water. Leave to infuse for 10 minutes off the heat, then filter. You can consume three cups of infusion per day.
Eucalyptus Tea Clears The Respiratory Tract
The decongestant properties of eucalyptus tea can prevent snoring. This plant clears the respiratory tract and mucous membranes, which facilitates air circulation.
Directions for use: Soak two teaspoons of eucalyptus leaves in a cup of boiling water, then filter. Drink a cup of tea before bed.
Mint tea, Anti-snoring
In addition to being delicious, mint tea is a natural anti-snoring remedy since it contains menthol, which helps reduce mucus.
Note: Mint tea is a stimulant. You can consume it during the day, but avoid drinking it in the evening!
Cardamom And Its Expectorant Effect
This herbaceous plant is expectorant and decongestant very effective in clearing your nasal passages.
Directions for use: Add half a teaspoon of cardamom powder to a glass of lukewarm water. The mixture should be drunk before bedtime.
Turmeric, Antiseptic And Antibiotic
Turmeric is a powerful antibiotic and antiseptic agent that treats inflammation and reduces snoring.
It can be used with vegetable milk (almond, hazelnut, soy, etc.) to drink before bed to breathe more freely and stimulate the immune system.
The turmeric milk recipe: Add two teaspoons of turmeric powder to a glass of hot vegetable milk.
The Green Clay Poultice
A clay poultice is perfect for decongesting your sinuses and thus reducing your snoring.
You can find ready-to-use poultices in organic stores or make them yourself using green clay and a little water.
The poultice is applied to the sinuses and throat in the evening, before bed. Remove it as soon as the clay dries.
Warning: As a precaution, clay poultice should be avoided in the event of a thyroid problem.
Anti-snoring Nasal Spray
Baking soda nasal spray reduces inflammation that can be a source of snoring. To prepare it, mix half a teaspoon of sea salt and a pinch of baking soda in a little water. Pour into an empty spray bottle and spray into each nostril several times a day.
Facial steam bath
To clear the airways, you can do a steam bath before going to bed. Simply fill a container with hot water, position your face over it, and cover your head with a towel. Add a few sage leaves or two drops of lavender essential oil to reduce inflammation and mucus.
Ten exercises to strengthen your respiratory muscles and avoid snoring
This advice may seem surprising, but tongue and throat gymnastics can strengthen the respiratory muscles and reduce snoring. Some pharyngeal exercises are simple to perform and can be done every day while walking, in the shower, or front of the TV.
Pronouncing vowels
Many anti-snoring exercises are based on the pronunciation of vowels:
- pronounce the vowels A, E, I, O, and U as loudly as possible;
- repeat each vowel out loud several times a day;
- pronounce the vowel “A” continuously for three minutes;
- push your tongue towards the back of the roof of your mouth and repeat “A.”
Tone your tongue
These anti-snoring exercises tone your tongue to stop snoring:
- Pull your tongue out, keeping it straight and horizontal, then try to narrow its edges as much as possible. To do once a day, in the evening.
- Flatten your tongue by moving it back and down into your mouth as much as possible.
- Push the tip of your tongue toward your upper teeth and slide it to the back of the roof of your mouth.
- Take your tongue out and extend it as far to the side as possible for about ten seconds. Repeat five times on each side.
- Try touching the tip of your nose for about twenty seconds.
- Open your mouth wide and push your tongue as far forward as possible for 10 seconds.
The unusual tip: The practice of certain wind instruments, such as the trombone or the zuzuvela, requires significant effort to blow and helps strengthen the muscles of the pharynx!
Alternative anti-snoring medicine
Alternative medicines such as acupuncture, homeopathy, or aromatherapy have the advantage of not requiring drug treatments or surgery.
They use natural ingredients like plants to reduce snoring.
Acupuncture
Acupuncture is an ancestral Chinese medicine, completely painless, which relies on the action of needles to stimulate certain specific points of the body.
An acupuncturist can work on your allergic reactions or nasal congestion to reduce snoring.
Homeopathy
Some homeopathic treatments can reduce snoring when it is linked to nasal congestion.
They have the properties of dissolving secretions from the nose and throat, opening the respiratory tract, and toning the muscles of the throat or palate.
It is the case of :
- Opium 9 CH
- Lemna minor 9 CH
- Nux Vomica 5 CH
Consult a homeopath or your pharmacist to determine the homeopathic treatment that is right for you.
Osteopathy
It is possible to consult an osteopath experienced in the treatment of snoring.
This practitioner will be able to perform cranial osteopathy techniques to free the skull from potential dysfunctions and allow you to regain real quality sleep.
Three Unusual Anti-snoring Tips
Some tips may seem crazy, but they actually work against snoring!
Consume Garlic
Garlic is recognized for its decongestant properties of the respiratory tract and its antibacterial action. If your snoring is linked to mucus buildup, you can include it in your diet or try eating it raw! It’s radical but effective.
Drink Olive Oil Before Bed.
This natural tip may seem unusual, but olive oil helps lubricate and soothe the tissues of the throat. This action reduces friction and naturally stops snoring.
Tip: Swallow a spoonful of olive oil just before bed.
Avoid milk before sleeping.
Do you find this advice strange? However, dairy products increase mucus production and, therefore, promote snoring. To avoid too noisy nights, opt for a glass of water instead!
Accessories that help stop snoring
Natural tips and alternative medicine are not enough? Some accessories are designed to limit snoring. The effectiveness of these treatments depends on the cause of your ronchopathy and its level of severity.
The nasal dilator
The nasal dilator is a small accessory that is also called a “nasal retractor.” As its name suggests, it spreads the wings of the nose for easier breathing when sleeping.
This device is painless, inexpensive, reusable, and compact.
Nasal adhesive strips
Nasal adhesive strips work like the nasal retractor by slightly spreading the nostrils to allow air to pass through.
They have the advantage of being very flexible and transparent. These single-use accessories last for several hours and adapt to all nose shapes.
Anti-snoring tabs and tablets
Lozenges and tabs are food supplements that melt under the roof of your mouth. Their purpose is to lubricate the back of the throat in order to reduce snoring.
Practical and discreet, they fit in every pocket and are perfect for traveling snorers.
Oral sprays against snoring
The mouth spray is useful for snoring where the sound level does not exceed 60 decibels. Its active ingredients lubricate the soft palate and help maintain the right humidity at the back of the throat.
Anti-snoring nasal sprays
The anti-snoring nasal spray works in the same way as oral sprays, this time by lubricating the nasal passages.
The anti-snoring bracelet
This accessory costs around thirty euros and takes up no more space than a watch on the wrist. It emits a weak electrical impulse with each snore, to annoy the sleeper and force him to change position.
The anti-snoring ring
This anti-snoring device works by acupressure using simultaneous pressure on two specific acupuncture points:
- The Qiangu point is located on the outer side of the little finger and promotes the release of the airways.
- The Shao Chong point is located on the lower side of the little finger and makes it easier to fall asleep, in addition to regulating the phases of sleep.
The anti-snoring ring can reduce snoring from the first week of use.
Please note: This accessory is not suitable for pregnant women, children, adolescents, and people with obstructive sleep apnea.
Medical treatments to stop snoring
Your doctor prescribes these medical devices for severe snoring.
An anti-snoring orthosis or splint
The anti-snoring orthosis, also called a splint, is an accessory similar to the mouthguard used by athletes.
It is worn at night and allows the lower jaw and tongue to be held forward to prevent obstruction of the oral cavity.
Alternatives exist, including one which is placed at the level of the palate.
A continuous positive pressure ventilation device
The CPAP (Continuous Positive Pressure Ventilation) device is a treatment recommended for severe snoring, particularly for obstructive sleep apnea.
It consists of a nasal mask attached to a small pump that forces air into the mouth to prevent the tissues from sagging.
Please note: The CPAP device is effective against snoring but requires professional advice and must be worn every night.
Surgical treatments to stop snoring
Surgery is a method of last resort that can be prescribed by an otolaryngologist in the event that other treatments are ineffective.
Snoring surgery
This surgical operation is performed under general anesthesia and requires hospitalization for two to three days. Its objectives are:
- to shorten the soft palate;
- to remove the tonsils if they are obstructive;
- to partially or completely remove the uvula;
- to pull the posterior pillars (the velopharyngeal muscles) outwards.
Its disadvantages →: No coverage by social security and intense postoperative pain.
Somnoplasty Under Local Anesthesia
This surgical treatment of the soft palate works by radiofrequency. The goal is to cause scar retraction of the soft palate muscles to tone it and reduce the risk of ronchopathy.
Its advantage → Less painful it can be carried out during a simple consultation under local anesthesia.
Septoplasty For Nasal Septum Deviations
Septoplasty is a benign surgical procedure that can correct the deviation of the nasal septum, which causes obstructions and snoring.
It is carried out by an ENT surgeon or a plastic surgeon and does not change the appearance of the nose, unlike rhinoseptoplasty.
Six Tips For Sleeping With A Snorer
Snoring can become a real source of insomnia for people who share their bed with a ronchopath.
Fortunately, a few simple tips can limit noise pollution and allow you to sleep better.
Wear Earplugs
You will find many types of earplugs in pharmacies, such as the famous “earplugs.” These accessories are made from plastic, foam, or rubber.
Good to know: If these devices seem uncomfortable to you, it is possible to have them custom-made by a hearing care professional.
The Hug Technique
This technique is gentler and more pleasant than the famous nudge or snap of the fingers. His goal? Change the position of the snorer by bringing it against you on its side.
Go To Bed Before Your Partner.
If you fall asleep before your bed partner and achieve deep sleep around the time of their snoring, your sleep will be less disrupted.
Relax When You wake Up.
Waking up to loud snoring can be frustrating. Are you stressed about not being able to sleep again? To avoid creating a vicious circle that would lead to insomnia, it is essential to relax. Relaxation and breathing exercises can help you dive back into the arms of Morpheus more easily.
Make A Separate Room.
If snoring affects your sleep too much, you can decide to have a separate room.
Some couples cope very well with this solution and take advantage of it to spice up their intimate life in a different way!
Conclusion
now you know what the main cause of snoring is. You are now a true snoring expert! Have you tried some of our tips? Do you know any other anti-snoring tips?
We have an extended article stating: How to stop snoring?