Issue Date: February 25, 2007
Half of us snore. Want to quit?
The basics of that noise in the night, from A to ZZZZZZZ
For many years, my buddies and I have taken an annual trip to the Rocky Mountains. It's always memorable -- good food, fresh air, camaraderie ... and snoring. Earplugs have become a standard part of my shaving kit, because not having them means I'm in for a loooong night.
When it comes to getting a good night's sleep, few things are as disruptive as a snoring bed partner. The problem is, lots of folks snore. In fact, according to the American Academy of Otolaryngology -- Head and Neck Surgery, almost half of all adults will snore from time to time. (It sure seems higher among the guys I camp with!)
Causes and treatments
A snore occurs when air rushing through the upper part of the respiratory tract causes that area to rattle. Obstruction of airflow happens if tissues in the area become enlarged (such as the tonsils or uvula), if structures surrounding the passageways thicken (as with weight gain), or if muscles that support the area become relaxed (as with alcohol consumption).
Treatment options vary, depending on the cause. For people whose snoring is mild or occasional, simple lifestyle adjustments may be all that is needed.
Maybe it's sleep apnea
Some snorers have a more serious medical condition known as obstructive sleep apnea. In these folks, the airway obstruction is significant enough to cause more than just noise -- it actually decreases airflow to the lungs. This condition can be serious and requires a sleep medicine specialist's evaluation. Signs to look for:
Loud snoring that occurs regardless of position.
Breathing that stops for short periods during sleep.
For the sufferer, excessive daytime sleepiness.
The bottom line
Snorers, don't underestimate the effect that lifestyle habits have on snoring. Adjust those behaviors you can to decrease the intensity and frequency of your snoring, and learn the danger signs of obstructive sleep apnea. Addressing your habits is not only a sign that you want to improve your health, but also an indication that you care for the person sharing your bed. After all, it's not just your sleep that's getting disturbed!
Tedd Mitchell, M.D., president and medical director of Dallas' Cooper Clinic, writes HealthSmart every week.
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5 tried-and-true snore busters
Lose weight. When we put on extra pounds, the excess fat is deposited all over the body, including the neck. This raises the likelihood of snoring.
Avoid drugs that aggravate the situation. Antihistamines and other common drugs are known to exacerbate snoring.
Limit alcoholic beverages. If you drink, limit it to no more than two, and don't imbibe any alcohol for a few hours before hitting the sack.
Get active. Regular exercise improves both weight and sleep.
Stay off your back in bed. By sleeping on your side, the soft palate doesn't fall against the back of the throat as easily, so the snoring tends to be softer.
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