Do you snore? According to my wife, I do. She has even recorded me on her phone. Snoring is not just a nuisance to those who sleep in your proximity, it could be connected to other health problems. I am hoping a little understanding will help me deal with this subconscious issue without spending money on one the many dubious internet "solutions".
Soft palate
My soft palate, which forms the roof of my mouth toward my throat, is probably the main culprit of my snoring. While sleeping, my soft palate vibrates while I breath. I've listed some of the most common causes for this.
Sleeping on my back
If I sleep on my back, my relaxed tongue is more likely to slide back and reduce the airway in my throat, which is more likely to produce snoring. Some people suggest sewing a tennis ball in the back of pajamas to prevent this position, but my dog has chewed all mine.
Blocked nasal passages
If my nose is plugged, I breathe through my mouth, which is more likely to result in snoring. I like to use a neti pot to flush out my nose. And nose strips can help. But I haven't been able to actually test whether this reduces my snoring.
Drugs or alcohol
Using antihistamines to deal with allergies causing a plugged nose can make snoring worse, because they can relax the muscles. If my tongue is too relaxed, it is more likely to fall to the back of the throat during sleep and lead to more snoring. This can also happen with other drugs or too much alcohol. Snoring under these conditions also tends to sound different than usual.
Muscle tone
I might be losing muscle tone in my throat as I get older, which results in more flabby parts to vibrate and more snoring. Some suggest throat exercises, singing, or learning the didgeridoo. But this might create more problems than it solves.
Obesity
My extra chin might be putting pressure on my throat when I sleep, reducing the size of the airway and resulting in more snoring. I need to add this to my list of reasons for losing weight. Also, regular exercise would help with muscle tone and sleep in general.
Manliness
My manliness may have something to do with my propensity to snore. Men tend to snore more often than women. Apparently, men have narrower air passages than women, which can be blocked more easily. I haven't been able to confirm that this is true or why it should be so. And I have not found anything indicating whether sex change operations would help with snoring.
Anatomical variation
The many shapes and sizes of people is a wonderful thing. But some shapes and sizes of soft palates and other parts in that area can lead to more snoring. Some people get surgery, but this does not always help.
Do you have any snoring remedies to share?
British Snoring and Sleep Apnoea Association
Help Guide
Snoring Solutions
Why Men Snore
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