Snoring has always been thought of as one of life's little annoyances. In movies, cartoons and literature, it was always treated humorously. Even the inventions for anti-snoring devices down through the years had an almost comic approach taken by their creators. However, today snoring is a much more serious subject. Not only has it strained the relationships of many couples, but for heavy snorers, there can be very serious, life-threatening health risks. The good news is that, in most cases, if you snore, you and your family do not have to live with it.

To know what can be done about snoring, first you need to understand what causes snoring. In the back of the mouth is soft tissue including the uvula, the soft palate, tonsils, adenoids and the tongue. This part of the airway is not supported by nearby bone structures, so these soft tissues must support themselves. This is no problem when you are awake and active because the muscles keep the airway open, but when you sleep, your muscles relax and the unsupported soft tissues of the mouth and throat can collapse into the airway causing snoring. Snoring is simply the sound of these structures striking against each other and vibrating during breathing. There are several reasons why some people are more likely to snore than others. Their throat tissues may be too large. For example, large tonsils and adenoids commonly cause snoring in children and sometimes in adults, and overweight adults often have bulky neck tissues. Sometimes the soft palate or uvula is too long. Some people snore only when they have a cold, allergy or sinus infection. This is usually caused by blocked nasal airways. When your nose is stopped up, you pull air harder, creating a vacuum in the collapsible part of the airway. This vacuum pulls the floppy tissues of the throat into the airway, causing snoring. The nasal passage can also be blocked because the septum, the partition that separates the two nostrils, has been pushed out of place or deviated. This is often the result of an injury. Usually snoring is caused by a combination of several of these factors.

So, what are the solutions? There are a lot of things you can try on your own that might help. One is to start a regular exercise program. Exercise helps tone up muscles, including those in the back of the throat, and exercise combined with dietary changes can help you lose weight if you are overweight. This often decreases your snoring. Avoid tranquilizers, sleeping pills and antihistamines before bedtime. They relax throat muscles even further, worsening snoring. Do not drink alcohol within four hours of bedtime for the same reason. Avoid heavy meals within three hours of bedtime. Let your bed partner go to sleep first so your snoring will not prevent them from going to sleep. Your partner may also benefit from ear plugs. Establish regular sleep patterns to avoid getting over-tired. Sleep on your side or stomach, not your back. A tennis ball sewn into the back of your pajamas may help. Tilting the head of your bed up by putting a four inch block under the headboard may decrease nose congestion. If you have been diagnosed as having a nasal allergy, your doctor may recommend medication.

Self-help measures help some people, but they do not work for everyone, and what is an annoyance for some people can be a very serious condition for others. Some snorers eventually develop a condition known as obstructive sleep apnea which is far more serious than ordinary snoring.

In sleep apnea, when the body relaxes in sleep, the soft tissues of the mouth and throat collapse into the airway. Unlike simple snoring, however, the tissues block the airway completely. Your body is without air, and in effect, begins to suffocate. The brain, sensing the lack of oxygen, eventually awakens you to a light sleep state, but maybe not fully awake. That partial awakening tightens the tissues enough to allow a passage of air, and there is often a loud, resuscitative snoring as you gasp for air. All of this happens without you regaining consciousness. Then you fall back into a deeper sleep until the muscles relax again, blocking the airway, and the entire cycle repeats itself. Throughout the night, and night after night, this series of breathless episodes continues. Your body reacts to this lack of restful sleep. With very little deep restful sleep, people with sleep apnea are always tired. This can lead to dangerous situations. Because you can literally fall asleep in seconds, as a motorist you are a constant danger to yourself and others. You are seven times more likely to have a fatal accident than a normal driver. In addition, your apnea makes your heart work harder. At night, your body may go for long periods without breathing. Your blood oxygen level can drop to 70% or lower. Normal people, holding their breath as long as humanly possible, cannot get their blood oxygen level below 90%. The strain on your heart can contribute to high blood pressure, irregular heart beat and to irreversible heart disease that continues even after the snoring has been cured. Stroke is more likely as well. This is why it is best to solve the problem before these other conditions get out of control.

Sleep apnea may be treated with surgery called uvulopalatopharyngoplasty or UPPP, an operation in which the excess tissues in the back of the mouth and throat are tightened up so they do not interfere with breathing. Other surgical procedures involving the nose, jaw or tongue may also be done, depending on your particular anatomy. Other people with sleep apnea benefit from what is called nasal continuous positive airway pressure or CPAP. A mask is worn during sleep which is connected to an air compressor, forcing air into the throat and preventing it from collapsing. For some people with mild sleep apnea, certain medications may be useful. In life-threatening situations that cannot be otherwise treated, a surgical procedure called a tracheotomy may provide the most benefit. A single treatment for sleep apnea may not always be successful. Often a combination of methods is required.

Remember, snoring is a serious matter. It can be disruptive to your personal and professional life, and it may be a sign of potentially life-threatening sleep apnea. Fortunately, there are many treatments, both for the snorer and a person with sleep apnea. Today, there is no reason to make yourself and others suffer from snoring.

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