Key Points at a Glance
- In the vast majority of cases, snoring is not a serious problem and does not pose a health risk.
- People suffer anyway—and often at the hands of the partner they share a bed with.
- But even snorers themselves feel the negative effects of their nighttime behavior, since their sleep is usually not restful.
- But what causes it—and what can be done to stop snoring?
If you wake up in the morning after what should have been a sufficient number of hours of sleep and still feel pretty worn out, you may simply have slept poorly. Or you might be snoring at night—which can also significantly reduce the quality of your sleep. Or do you sometimes have trouble swallowing in the morning, as if you’re coming down with a sore throat? That’s often a sign that you’re snoring at night, too. Find out here what often causes snoring, what consequences it can have, and what you can do about it.
Where does snoring come from?
The fact that partners suffer from snoring is nothing new and, for many couples, it’s part of their shared collection of anecdotes—stories they’ve cultivated over the years and love to share. Yet the snorer also suffers from the consequences—both mentally and physically. But more on that in the next paragraph. For now, let’s turn to the causes of snoring.
Basically, snoring occurs because the muscles relax during sleep—including those in the mouth and throat—although the soft palate, tongue, and hard palate still maintain some tension to allow breathing to continue. If that tension also subsides, these structures begin to vibrate as you breathe. This produces that annoying sawing sound. Snoring is often exacerbated by smoking, alcohol, being overweight, sleep aids, colds and hay fever, and a deviated nasal septum. A large tongue, nasal polyps, a long uvula, and enlarged tonsils also contribute to snoring.
What are the physical and psychological consequences of snoring?
People who snore a lot don’t sleep well. This might not be immediately noticeable over a short period of time, but after a while, the lack of sleep does start to take its toll. If the night is restless, the day is marked by fatigue, often accompanied by difficulty concentrating and headaches.
Anyone who snores and sleeps poorly for months or years should expect to experience dizziness at some point. Sometimes this can also lead to anxiety and depression. If a breathing disorder is present, it can also result in prolonged and potentially dangerous pauses in breathing during sleep.
What helps with snoring?
In addition to various remedies such as sprays, anti-snoring mouthpieces, palatal strips, and nasal rinses, there are steps you can take on your own to help you and your partner get more restful sleep at night. Eat a light dinner and, if possible, not too late; avoid drinking alcohol within two hours of going to bed. Quitting smoking protects your mucous membranes and thereby reduces the risk of snoring. You should also avoid sleeping pills. Getting plenty of outdoor exercise and losing weight are also beneficial.
Get into the habit of sleeping on your side—that helps, too. People who sleep on their backs snore more and more easily; moreover, this can also lead to breathing interruptions. Another factor that shouldn’t be underestimated is that if your bedroom is well-ventilated, cool, and quiet, you’ll sleep soundly and, as a result, snore less.
