By Victor S. Sierpina
Do you snore or know somebody who does? Snoring is usually a benign process caused by vibration of tissue in the back of the throat. While it can be associated with serious problems like obstructive sleep apnea that require medical or surgical intervention, most of the time the causes are more straightforward. Chances are if you snore, you might not even be aware of it unless you have a bed partner, roommate or grandchild that you are keeping up and who can tell you. I did see a recent app for those who live alone that can record your snoring patterns and help identify if you have a problem. If you have a lot of daytime drowsiness and don’t seem to get restful sleep, it might be worth checking out.
I saw a TV commercial for a removable mouth device that reduces snoring. In this ad, a hapless guy is kicked out of bed by his wife who is suffering from lack of sleep due to his loud snoring. He is sad faced and gets to sleep on the couch until he gets the mouthpiece. Ouch! After that, of course all is well again. This kind of mouthpiece sometimes works and has the benefit of being inexpensive and safe.
Risk factors for snoring include obesity, nasal polyps or enlarged adenoids, allergies, nasal congestion, alcohol or sedative intake, low thyroid state, smoking, pregnancy and post-menopause. Some estimates show up to 40 percent of men snore and 25 percent of women. It is increasingly common with aging as well. Here are some ways to reduce snoring:
• Sleep on your side rather than your back. This keeps the tongue and other tissues from falling onto the back of the throat, which worsens snoring. Elevate the head of the bed four to six inches or use a wedge pillow.
• Maintain a healthy weight and diet, as obesity is a major risk for snoring.
• Treat allergies, including food allergies, colds and nasal congestion with nasal saline rinses, decongestants, peppermint oil, and nasal sprays to open airway. If nasal obstruction persists, see an otolaryngology specialist to assess your airway for nasal polyps, enlarged adenoids, abnormal nasal septum, swollen uvula, lax soft palate or other problems.
• Avoid alcohol and other sedatives within a couple hours of bedtime, as these relax the throat muscles and increase snoring.
• Avoid smoking, as this is another irritant to the nose and throat, and can worsen snoring.
• Consider a mouth prosthesis that moves the jaw forward, as these can increase the size of the airway and reduce snoring.
• Try those breathing strips that athletes sometimes use over the nose, especially if nasal obstruction is suspected. These may open the nose to more airflow.
• Acupuncture is sometimes helpful.
• If snoring is severe and especially if accompanied by episodes when your bed partner notes you seem to stop breathing, definitely talk to your doctor. You may have obstructive sleep apnea. A sleep study can be done at the University of Texas Medical Branch Sleep Laboratory. This condition can lead to severe daytime drowsiness, hypertension, obesity, diabetes and heart failure. Treatment is a positive pressure mask or other similar device to keep the airways open at night. Surgical procedures are beneficial in some cases of obstructive sleep apnea and for those who may not tolerate the continuous positive airway pressure devices. If none of this works, get your partner a good set of earplugs.