What is Snoring? Causes, Types, and Prevention Explained

15% of people snore nightly, negatively affecting their sleep quality.

Find your perfect solution for snoring with a range of advanced products.

For many, the constant struggle with snoring can disrupt sleep and lead to serious sleep disorders. This is why it is essential to find a device that effectively reduces snoring and promotes a good night’s sleep. At NSW CPAP, we offer products such as CPAP machines and EPAP masks to help treat this condition.

What is Snoring?

Snoring is the sound produced by the vibration of respiratory structures, primarily the soft palate and uvula, during sleep. This common phenomenon occurs when airflow through the nose and mouth is partially obstructed, causing the surrounding tissues to vibrate. The resulting noise can vary from a soft hum to a loud, disruptive sound that can significantly impact sleep quality for the snorer and those around them.

Causes of Snoring

Snoring occurs when airflow is restricted or blocked during sleep. Various factors can cause partial obstruction of the airway.

Sleep Position

Sleeping on your back can cause the base of your tongue and soft palate to collapse to the back of your throat, blocking the airway. This position often exacerbates snoring. Adjusting your sleep position to your side can help keep the airway open and significantly reduce snoring.

Nasal Issues

Chronic nasal congestion or a deviated septum can obstruct the nasal passages, making it difficult to breathe through the nose. This forces mouth breathing, which increases the likelihood of snoring. Using medical devices or seeking medical treatment for nasal issues can help clear the airway and reduce snoring.

Obstructive Sleep Apnea Syndrome (OSA)

Obstructive sleep apnea syndrome is a serious sleep disorder where the airway becomes completely or partially blocked during sleep, causing loud snoring and disrupted sleep. This condition requires medical attention and often the use of a CPAP machine to keep the airway open during sleep.

Weight Gain

Excess weight, especially around the neck, can pressure the airway, leading to obstruction and snoring. Maintaining a healthy weight through diet and exercise can help eliminate snoring by reducing the fatty tissue around the throat.

Throat Muscle Tone

Weak or overly relaxed throat muscles can collapse into the airway, causing snoring. This can be caused by sleep deprivation or the use of sedatives and alcohol. Strengthening throat muscles through specific exercises and avoiding sedatives can improve muscle tone and reduce snoring.

Types of Snoring

Snoring can manifest in various forms, each with specific causes and characteristics. Understanding the type of snoring can help identify the appropriate treatment.

Nasal Snoring

Nasal snoring occurs when the nasal passages are blocked or congested, forcing the sleeper to breathe through their mouth. Common causes include allergies, colds, or structural issues like a deviated septum. Decongestants can often alleviate nasal snoring by keeping the nasal passages open.

Mouth Snoring

Mouth snoring occurs when a person breathes through their mouth instead of their nose while sleeping. This type of snoring is often caused by nasal obstructions, sleeping on one's back, or relaxed throat muscles. Using a chin strap to keep the mouth closed or addressing nasal congestion can help reduce mouth snoring.

Throat Snoring or Sleep Apnea

Throat snoring is often the loudest and most concerning type, frequently associated with obstructive sleep apnea syndrome (OSA). This condition occurs when the throat muscles overly relax during sleep, causing the airway to collapse and block airflow. The blockage can lead to interruptions in breathing, which may result in fragmented sleep and severe health issues. Obstructive sleep apnea requires medical intervention, often involving a CPAP machine as a treatment to keep the airway open and ensure sound sleep.

Symptoms of OSA:

• Loud snoring
• Gasping for air during sleep
• Daytime sleepiness
• Interrupted or fragmented sleep
• Morning headaches
• Difficulty concentrating during the day
• Irritability or mood changes
• Dry mouth or sore throat upon waking

If you experience any of these symptoms, it is important to consult with a healthcare professional. Effective treatment for OSA can significantly improve your sleep quality and overall health, helping you to achieve restful and uninterrupted sleep.

Tongue-Based Snoring

Tongue-based snoring occurs when the tongue falls back into the throat during sleep, partially obstructing the airway. This type of snoring is common in people who sleep on their backs or have relaxed throat muscles due to drinking alcohol or taking sedatives. Changing your sleep position and avoiding alcohol before bed can help reduce tongue-based snoring. In some cases, oral devices designed to keep the tongue in place may be recommended.

Understanding these types of snoring and their underlying causes can help you find the most effective methods to eliminate snoring and improve your overall sleep quality.

Snoring and Sleep Apnea

Snoring can be a significant indicator of more serious sleep disorders, such as obstructive sleep apnea syndrome (OSA). In fact, snoring is the most common symptom of OSA, with studies showing that up to 94% of individuals diagnosed with OSA report frequent snoring. This high prevalence underscores the importance of recognising snoring as a potential sign of underlying sleep issues.

If you or a loved one snores regularly and experiences symptoms such as daytime sleepiness, irritability, or difficulty concentrating, it may be time to seek medical advice. Proper diagnosis and treatment, often involving the use of a CPAP machine, can greatly improve sleep quality and overall health. 

Snoring in Pregnancy

Snoring is common during pregnancy due to hormonal changes, weight gain, and increased blood volume, which can cause nasal congestion and airway obstruction.

To reduce snoring in pregnancy:

• Sleep on your side instead of your back to keep the airway open.
• Slightly elevate the head of the bed to help keep airways open.
• Drink plenty of water to prevent mucous membranes from drying out and swelling.

Typically, snoring stops after pregnancy once the body's physiology returns to normal. If snoring persists, consult a healthcare provider for further advice. 

How to Stop Snoring?

Stopping snoring often requires a combination of lifestyle changes and medical interventions. One of the most effective lifestyle changes is adjusting your sleep position. Sleeping on your side rather than your back can help keep your airway open and reduce snoring. Elevating your head with an extra pillow can also make a difference. 

Also, maintaining a healthy weight through diet and exercise can reduce fatty tissue around the throat, decreasing the likelihood of snoring. Weight loss is particularly effective for those living with overweight or obesity. 

Avoiding alcohol and sedatives before bed is another key step. These substances relax the throat muscles, increasing the likelihood of snoring. It is best to avoid alcohol at least four hours before going to sleep. 

For those who continue to struggle with snoring despite making lifestyle changes, medical devices can provide additional help. An OptiPillows CPAP Mask, for example, helps prevent upper airway collapse by creating back pressure during exhalation. In more severe cases, particularly for those with OSA syndrome, a CPAP machine may be recommended. This device helps keep the airway open during sleep, ensuring good sleep and improving overall health.

Effects of Snoring

Snoring can have significant effects on the snorer and those around them. Understanding these impacts is key:

• Fragmented and poor-quality sleep
• Frequent awakenings preventing deep, restorative sleep
• Sleep deprivation, leading to fatigue and feeling tired upon waking
• Increased risk of high blood pressure
• Greater likelihood of developing cardiovascular diseases
• Higher incidence of daytime sleepiness and fatigue
• Greater risk of stroke
• Potential for weight gain due to disrupted metabolism
• Compromised immune function

Besides effects on the snorer, snoring can also impact the sleep quality of family members. Partners often experience disrupted sleep, leading to sleep deprivation, irritability, and fatigue. This can strain relationships and sometimes result in separate sleeping arrangements, affecting intimacy. Loud snoring can also disturb other household members, causing similar issues with interrupted sleep and moodiness.  

When to See a Doctor

If you experience persistent snoring, daytime fatigue, or notice breathing pauses during sleep, it is time to see a doctor. These symptoms can indicate underlying sleep disorders like OSA. Consult a sleep specialist for diagnosis and treatment or an ENT doctor to evaluate and address any nasal or airway issues.