Long considered nothing more than a minor annoyance, snoring is now something that is taken seriously.
Obviously to the delight of partners of heavy snorers!
For doctors, snoring is a sign that something is wrong.
"When you snore, you spend way too much energy breathing," says Dr. M. Safwan Badr, president of the American Academy of Sleep Medicine.
"Snoring is like a good fever, he adds. It signals that there is a problem, but we don't know which one."
Snoring occurs when the airways are narrowed or blocked. This causes a vibration as air passes through the soft tissues of the throat.
"In principle, snoring is not normal," says the scientist.
As a doctor, Dr. Badr first seeks to find out why a person snores in order to provide the best possible treatment. "First and foremost I need to know why the body gasps for breath or goes into sleep apnea," he says.
During sleep apnea, snorers stop breathing, sometimes hundreds of times a night. An accurate diagnosis must be made because of the many possible consequences of sleep apnea. Because sleep apnea increases the risk of heart attack, depression and diabetes.
Snoring can also be due to a case of seasonal allergy or nasal congestion. There are then treatments that can improve these conditions and only a doctor can help you find them.
Yet, many snorers (and also their partners who are slightly annoyed at not being able to sleep properly) are actively seeking home remedies to combat snoring.
To see more clearly and avoid spending your money for nothing, Dr. Badr gives us his doctor's opinion on the effectiveness of these different methods:
The doctor's verdict: go your way!
Typically, nose strips don't work super well. Why ? Because the narrowing of the nasal passages, which is the cause of snoring, is located much deeper than on the nose. So it's not a sticky tape that can change anything...
The doctor adds, however, that these bands "can sometimes reduce the decibel problem, but not the mechanical problem of the airways."
In other words, your bed partner may be less bothered by the sound of your snoring if you wear nose strips, but what is certain is that the real problem will not be solved.
If you are still interested in nose strips, we recommend these which seem to be effective for some people.
The doctor's verdict: give it a try!
Excess weight also causes your neck to swell, which will squeeze and restrict the airway, leading to vibrations that produce snoring, says Dr. Badr.
People who regularly put on a few pounds each year can develop sleep apnea. If the snoring started at the same time as the weight gain, losing some can help reduce the snoring.
Not to mention that losing a bit of weight has a number of additional health benefits!
To discover: 20 ZERO Calorie Foods To Help You Lose Weight.
The doctor's verdict: give it a try!
Since the pressure on your throat is greatest when you're lying on your back, turning on your side can actually ease your snoring problems, says Dr. Badr.
Back sleepers who snore often get nudged by their partners to stop... To save you those bruises, the experts recommend a nifty trick:
Sew a tennis ball into the front pocket of an old t-shirt. Wear it upside down to sleep (the pocket in the back). Sleeping on your back will therefore be very uncomfortable, and you will no longer be tempted to put yourself on your back while sleeping!
The doctor's verdict: to test.
If your snoring is due to nasal congestion or allergies, the air in the room should not be dry as this may increase snoring. That's why we recommend sleeping with an air humidifier.
However, Dr. Badr adds, "While there are always benefits to these home remedies, be aware that they don't solve everything." Believing that you can cure chronic snoring with a humidifier minimizes the severity of snoring and doesn't cause people to tell their doctor about it.
The doctor's verdict: it works!
An occasional snorer can have their problem exacerbated by drinking alcoholic beverages, says Dr. Badr. Indeed, alcohol relaxes the muscles that keep the airways open. As a result, you are more likely to snore having drunk the day before. In addition, drinking in the evening leads to less restful and more disturbed sleep. It is therefore wise to avoid drinking too much in the evening even if you do not snore.
The doctor's verdict: it's not much use.
While it's true that certain positions can also widen or narrow the airways, it's unlikely you'll stay in the same position all night, says Dr. Badr.
Unfortunately, it is not enough to buy an anti-snoring pillow (like this one for example) to be quiet. It's not as simple as that. Moreover, there has been no scientific evidence that validates their use.
The doctor's verdict: Consider if CPAP is not working.
CPAP (continuous positive pressure) is a very effective method. This is the gold standard, says Dr. Badr. A mask sends air into the airways which are kept open. Thus, vibrations causing snoring are impossible.
If you are considering surgery, it is because your snoring is very important, or even because you have serious sleep apnea. Surgery is only considered in cases where CPAP treatment has not proven its effectiveness.
A team of doctors and specialists will need to carry out a complete evaluation of your sleep. Obviously, this method should not be taken lightly, but is very effective for many people.
Don't ignore your snoring, especially if your health is not at its best or if you feel tired during the day.
"People tend to always want to find an explanation for their symptoms, yet they are clearly missing something.
Remember that snoring is a sign that something is wrong,” Dr. Badr reminds.
