It can place significant strains on personal relationships , particularly your bed partner, but also those sleeping in an adjacent room or even sometimes on the other side of the house! Snoring forces many couples to sleep in separate bedrooms, disrupting intimate bonds. Snorers are often embarrassed to sleep among others, promoting anxiety and hindering their social relationships. Sleep disruption caused by snoring can make you and others cranky and irritable during the day, but also may lead to impaired memory and concentration and obesity and reduced immunity.
Snoring even has the potential to cause hearing loss for your bed partner. Given some snores reach over 80 decibels equivalent to the loudness of a jack hammer, motorcycle or low flying jet , this idea is not so far-fetched. Snoring can be a marker for obstructive sleep apnoea , a disorder where the upper airway repeatedly closes during sleep, and breathing stops for at least ten seconds at a time.
Obstructions to breathing can sometimes last for more than a minute and occur over times an hour, starving the body of oxygen and fragmenting sleep. Obstructive sleep apnoea sufferers are often excessively sleepy and at greater risk of car and industrial accidents, cardiovascular disease — high blood pressure, heart attack, stroke — and reduced brain function, including poor memory and learning.
Over the last decade, some research suggests heavy snoring itself may be a direct cause of cardiovascular complications, particularly a condition known as carotid artery atherosclerosis. The carotid artery is the main vessel supplying blood to the brain.
When affected by atherosclerosis, fatty deposits known as plaques form in the wall of the artery. Over time these can cause the blood vessel to narrow and limit blood flow.
One study has shown that snoring vibrations are transmitted to the carotid artery , which can damage its wall and lead to the development of atherosclerosis. Subsequently, snoring may rupture a formed plaque, resulting in pieces of the plaque moving through the bloodstream and blocking small vessels in the brain.
No aspect of health is an island. The body is a hugely complex, interlinked network of systems where every action has a host of reactions.
Snoring and weight gain work in a vicious cycle but not in isolation; both factors suck in more health problems as the cycle spirals out of control. Even without being overweight, low oxygen episodes in sleep apnea put strain on the heart and blood vessels.
Coupled with obesity, a perfect storm is brewing that can lead to heart troubles, stroke and diabetes amongst many other maladies.
Somehow you must break the cycle. When you do, the results are often astounding. Many studies have looked into the effect of weight loss on disturbed sleep breathing. Further weight reduction has hugely dramatic effects on sleep and snoring. Research has shown that people getting poor sleep are far less likely to lose weight.
Fatigue and stress from sleep debt makes people disinclined to stick to diet and exercise regimes [5]. So how do you break the cycle? Ideally, you need a combined approach of effective weight loss techniques, well suited snoring remedies and good sleep hygiene. It can all be a bit confusing and overwhelming. No single technique works wonders for everyone, and drastic solutions are rarely stuck at for very long.
Try a combination of the following, sustainable methods to start you on your way to weight loss:. This is another way of saying eat more in the morning and less in the evening. Nobody agrees why, but weight loss seems to be enhanced when people have smaller evening meals. This can be achieved with smart substitutions of ingredients. Indigestion can cause reflux and discomfort that disrupts sleep. Eat earlier, get better sleep and feel readier to lose weight.
Big meals make you feel sluggish. Feel better and more active by eating smaller portions throughout the day. There is a natural delay in digestion, so we can be physically full before our brain realises we are, causing us to overeat. By taking our time when we eat , not only do we stop sooner, but we also enjoy food more. Snoring remedies can be very effective if they are correctly matched to the snorer. Due to the nature of their snoring, there are certain remedies that are better suited to overweight people:.
Your mouth falls open when you sleep if neck fat has decreased the muscular tone in your neck. Use a mouthpiece to bring your jaw forward to stop your tongue falling back and causing airway obstruction.
Anti-snoring mouthpieces vary greatly, be sure to check out our guide to anti-snoring mouthpieces. This is another way of saying: sleep on your side! The combined effect of being overweight and sleeping on your back can make snoring very bad. There are many ways to change your position, from specialised pillows and vibrating training devices, to simple hacks like attaching a tennis ball to your back.
See recommended products to help you sleep on your side. This is the remedy of choice for sleep apnea, and can be very effective in reducing snoring and improving sleep. Read more about mouth exercises for snoring. Remember to use SnoreLab to tag the remedies and factors you use so you can see how they are affecting your snoring. Follow these useful tips:. If you are overweight and snoring, you may find yourself in a cycle that is difficult to break free from.
If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring.
While quitting is easier said than done , it can bring quick snoring relief. Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Be careful what you eat before bed. Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse.
There are also specific exercises you can do to strengthen the muscles in your throat. Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:. There are medical options that could make all the difference. New advances in the treatment of snoring are developing all the time and devices are becoming more effective and comfortable. Talk to your primary physician or an otolaryngologist ear, nose, and throat doctor or ENT.
To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face. Laser-assisted uvulopalatoplasty LAUP uses a laser to shorten the uvula the hanging soft tissue at the back of the throat and to make small cuts in the soft palate either side. As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring. Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. The procedure is performed under local anesthesia and takes about 30 minutes.
Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep. For best results, you will need to see a dentist who specializes in these devices. Surgical procedures such as Uvulopalatopharyngoplasty UPPP , Thermal Ablation Palatoplasty TAP , tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
No matter how much you love each other, snoring can put a strain on your relationship. Sleeping in separate rooms. While this may be a solution for some couples, it can also take a toll on emotional and physical intimacy. Irritability due to sleep loss. Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and conflict.
This can explain why communication often breaks down when you and your partner try talking about the problem. Partner resentment. When a non-snorer feels they have done everything possible to sleep through the night ear plugs, sound machines, etc.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together as a team to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected. So, you love everything about your partner, except their snoring. Even the most patient amongst us will draw the line at sleep deprivation.
You want to attack the snoring problem—not your sleep partner. Remember that your partner likely feels vulnerable, defensive, and even a little embarrassed about their snoring. Time your talk carefully. Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way. Beware of bitterness. Laughing about it can ease tension. Keep the following in mind as you and your partner work together to find a solution to your snoring:.
Snoring is a physical issue. Like a pulled muscle or a common cold, improving the condition is in your hands. Avoid taking it personally. Your partner loves you, just not the snoring. Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
Make it clear that you prioritize the relationship. Address inappropriate behavior. Authors: Jeanne Segal, Ph.
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