Do you snore? Here's everything you need to know about the sounds of sleep and their implications

if you snore and also have obstructive sleep apnea, it may lead to headaches in the morning, memory loss, fatigue and increased sleepiness (Image: Canva)

Do you find yourself waking up feeling unrested, or has your partner complained about your loud and disruptive snoring? Those nocturnal sounds might seem harmless but could indicate an underlying issue. Often dismissed as a minor inconvenience, snoring can be a symptom of various health concerns. The sounds that emerge from your slumber may hold more significance than you realise.

What is snoring: It is defined as an undesirable sound that occurs during sleep. About 25 percent of adult men and 15 percent of adult women tend to snore. The muscles in your pharynx (the part that connects your food pipe to the nose and mouth) relax when you are asleep, which may lead to a slight obstruction. When you breathe against this partial block, vibrations are produced in the area of the palate and the tongue, resulting in the sound of snoring. This may or may not be associated with obstructive sleep apnea.

Causes of snoring: They can vary across age groups. In children, snoring usually occurs due to the presence of adenoids. In adults, it can be due to various reasons like septal deviation, nasal polyps or tumours. Any anatomical variation in the oral cavity may also lead to snoring. Other causes include alcohol binging before sleeping and sleep deprivation. Interestingly, the sleeping position can also impact the severity of snoring, which may worsen when sleeping on the back.

Sounds of snoring: Snoring may sound like whistling, grumbling, rumbling or snorting. You may be tossing and turning during sleep and wake up with a sore throat. Excessive snoring has been known to lead to snoring-spouse syndrome, a common cause of marital strife. Along with this, if you snore and also have obstructive sleep apnea, it may lead to headaches in the morning, memory loss, fatigue and increased sleepiness. It can also be associated with irritability, depression and a reduced libido.

Here’s what you can do to manage your snoring:

Avoid alcohol, especially before sleeping: Consuming any alcoholic beverage right before sleeping may lead to excessive snoring, as alcohol may result in the relaxation of the muscles in the back of the throat. Restricting your intake a few hours before your regular sleep schedule is best to prevent snoring.

Exercise all the way: Since snoring may result from obesity, it is necessary to incorporate a healthy exercise plan into your daily routine. You may consider yoga, and walking, the first steps to a fit body.

Consider sleeping on the side: You are more likely to snore if you are used to sleeping on your back. If you sleep on the side, it may be better for you and your partner.

Shower before sleep: A hot shower before slumber can help open the nasal passages that may have been clogged due to a cold. You can also consider using a neti pot to clear your nose.

Pay attention to the pillow: Keeping your pillows clean and dusted is essential to prevent allergens from entering your body, which might lead to snoring. You can also keep the pillow in such a way that your head is lifted to provide an easier air passage.

If the symptoms persist or get complicated, it is best to consult the otorhinolaryngologist. Your healthcare provider may explore a few surgical options if your symptoms worsen.