What do callers to our helpline want to know when
they ring? HOW CAN I STOP SNORING.
Of course, the most important thing to discover is
what is causing the snoring. Without an idea in this
direction, a solution to the problem will be illusive.
Collar Size Of 16 ½"
The first thing to consider is body fat. Obese people
are very likely to snore. Excess body fat seems to
be more of a problem for men than for women. Fat
is deposited around the body differently in men to
women. Men tend to get fat around their necks and
waists, whereas women seem to put in on around
their thighs. It is fat around the throat that gives the
problem; it tends to squash the throat in leaving
less room to breathe. A middle aged man whose
collar size is 16 ½" or above is predisposed to
snoring. It is worthwhile considering if snoring was
a problem before any recent weight gain or if there
has been a need to buy larger shirts recently!
Weight reduction by moderating the diet and
increased exercise is an extremely efficient method
for the treatment of snoring in those who are
overweight. Even if you are only marginally
overweight we would recommend that an exercise
and diet programme be initiated. Although obesity
may not be the only cause of the snoring, it may
well have an important influence which when
removed will enable other forms of treatment to be
effective.
Smokers are twice as likely to snore as non-
smokers. It follows that those who are able to quit
the habit will be in a better position regarding their
snoring. It may be the only cause in which case
what a rewarding experience it will be. Stopping
snoring and smoking in one will be a relief to the
snorers/smokers and their families. Acupuncture
and hypnosis are both good therapies for kicking
the habit. Quitline's 0800 002200 is a telephone
number that will come in handy if you really want to
give up smoking. Good luck. It is worth mentioning
that it is the smoke that irritates the nasal mucosa
that causes the problem for snorers. Passive
smoking may therefore be something to take into
account particularly if you find yourself in a smoky
environment like a pub before you go to bed.
Mouth Open?
Do you snore with your mouth open? We were
designed to breathe in through our noses so that
the air is filtered, warmed and humidified before
entering the lungs. When we breathe through the
nose the air passes over the curved part of the soft
palate in a gentle flow into the throat without
creating unnecessary turbulence. When we breathe
through the mouth however, the air hits the back of
the throat head on and can create enormous
vibrations in this soft tissue. The pharynx, the
medical term for the throat, which extends from the
level of the roof of the mouth to the epiglottis
(Adam's apple), is a very flexible and muscular
tube. It needs this flexibility because it must satisfy
two functions, breathing and swallowing. It is the
latter function that needs the flexibility because we
swallow by a process called peristalsis, a series of
muscular contractions that force the food down the
throat and into the oesophagus. When relaxed the
pharynx is not very large. As we fall asleep our
muscle tone decreases and most of the muscles in
our bodies relax completely. The throat is no
exception. You can see that in this state any
turbulence in the inspired air will cause a vibration.
If breathing though the mouth during sleep is usual,
and you have at least one clear nasal airway, a
device to prevent oral breathing may be the
answer. Snore Guard is such a product.
Tongue Base
Some snorers' noise emanates from the base of the
tongue where the throat may be particularly
restricted. This is especially likely in those whose
lower jaw is not properly formed. People with
'weak chins' or retrognathia often snore. Typically,
they will have an unusual bite, that is, their lower
teeth are way behind their upper teeth when they
close their mouths. In this situation, a device worn
in the mouth that brings the lower jaw (the
mandible) forward may be the solution. Try this
simple test: make a snoring noise with the mouth
closed. Then try to make the same noise whilst
biting lightly on your tongue protruding from the
mouth and the lips sealed around it. If you cannot
snore with your tongue forward a Tomed
SomnoGuard would be suitable. The result of using
such a device will be a semi permanent or
permanent advancement of the lower jaw, and a
change in the way the teeth meet together. You
may need to learn to chew your food in a different
way. Nevertheless, we believe that these devices
have a valuable role in the treatment of snoring in a
large number of cases.
You can't use Snore Guard or Tomed SomnoGuard
if you cannot breathe through your nose. If you
have nasal congestion preventing clear breathing
through both nostrils this can be the cause of the
snoring problem. Are you an allergic person? Do
you suffer from hay fever, for example? If yes, you
may suffer an allergic reaction to house dust mites.
These are found in their millions in every old pillow
and when sleeping our noses simply suck up the
allergen from the pillow. Try a brand new
synthetically filled pillow. If your snoring abates for
a few days then returns, you may have hit upon the
cause, in which case 'Intervent' pillow case liners,
etc. may be the answer. You can also try, with the
advice of your pharmacist, antihistamine tablets. If
these work then it may indicate an allergy. Do not
continue with antihistamine use for long. You must
find out what you are allergic to and avoid contact.
Decongestant nasal sprays can be effective too.
Try an Oxymetazoline hydrochloride spray like
Boots own, but talk to the chemist first. Be sure to
discontinue use after 5 days even if you have found
them to successfully stop your snoring. Long term
use of such powerful sprays can be
counterproductive and dangerous. They can
actually increase congestion by a rebound effect if
used for too long. We have in stock a homeopathic
nasal spray called Homeoronfnyl and a herbal
spray that we are trialing. Y-Snore nose drops are
a homeopathic formulation and Y-Snore spray
contains the same active ingredient in a normal
saline solution. All our nasal sprays and drops are
safe for long term use. You will also find that steam
inhalations are of great benefit. This simple
traditional remedy is enormously effective, but it is
rather inconvenient needing one session each night
and each morning for 10 minutes or so, for at least
a fortnight. The good news is that it costs nothing
and works really well.
Nasal dilators can be used to great effect if your
nostrils tend to collapse. You can test this out by
standing in front of a mirror and observing one of
your nostrils whilst you breathe in deeply through it
with the other one closed gently by pressing on the
side with a finger. If the open nostril tends to
collapse as you breathe in, try propping it open with
the clean end of a match stick and see if breathing
is easier. Try the test on both sides. If you find
breathing is easier with your nostrils propped open,
you should try one of the nasal dilators designed
for the purpose. The new Nozovent are a vast
improvement on the old design. They stay in place
more firmly. Snorless is still popular as is the
Snore no More spring. Breathe Right strips are
especially comfortable and easy to use.
It Is Worth A Try
Sleeping position does contribute to some snoring
in some individuals. It will not take long to put a few
books under the top of the bed to elevate the bed
head. If it works, terrific, if not... well it was worth a
try. Some folks only snore when laying on their
backs which they do most of the night because they
are unable to sleep comfortably on their sides. In
this case, an orthopaedic pillow such as the Pro-
Pil-O may enable a comfortable night's sleep whilst
on one's side. Laying on your back is the worst
possible sleeping position because the tongue falls
backwards into the throat and partially restricts the
air flow, causing turbulence and snoring.
Alcohol is another factor which should not be
overlooked. Sedatives too, like sleeping pills,
depress the central nervous system and increase
the state of relaxation of the muscles in the throat.
They also depress respiratory drive. We don't
snore when we are awake because the muscle
tone in the upper airway has more tone than during
sleep. Anything that reduces the muscle tone still
further will have a detrimental effect. If you don't
usually snore, you may snore after a few drinks. If
you usually snore a little, you will snore a lot. If you
always snore, you may stop breathing for periods
during your sleep, a condition known as sleep
apnoea. Most of us would be envious of those who
snore only after a few drinks. They are lucky
because they have a choice. Drink or Snore.
Age, The Unstoppable
Both men and women tend to snore more as they
grow older, and there is nothing we can do about
that! But, if you take snoring seriously now and
solve the problem, you will probably prevent your
snoring becoming sleep apnoea. It normally follows
a long period, say five years, of regular heavy
snoring.
In general women tend to start snoring during or
after the menopause. Some women snore only
when they are pregnant. It would tend to indicate
that hormones play an important role in the etiology
(cause of a disease) of snoring. Some women have
reported that hormone replacement therapy
resolved their snoring problem.
Sleep Study Before Surgery
For both sexes, gross anatomical defects can lead
to snoring and it is worth having your nose and
throat checked out by your doctor or an ENT
specialist. Some may wish to operate straight away
because there is always something that can be
done to make breathing easier. We will echo the
policy of the Directors of the sleep laboratories who
unanimously advise that no surgery for snoring
should proceed without a prior sleep study. It is
important to know whether the problem is snoring
or sleep apnoea because the treatments may be
quiet different. The treatment of choice for
obstructive sleep apnoea is Continuous Positive
Airway Pressure (CPAP) which may be rendered
less effective after palatal surgery.
Keep In Touch
Our message is this. Try your hardest to work out
what is causing the problem. Eliminate those
factors that cannot apply and work hard on those
which might be contributory. Through this quest
you will gain useful knowledge that will be of major
help to the consultant if you need to see one. With
the help of a specialist clinician you will definitely
be able to resolve the problem. Then you will
probably be looking for a better way. Keep in touch
with The British Snoring and Sleep Apnoea
Association as we always keep our eyes open for
new techniques.
