A loud, hoarse, and breathy rumble breaks the still silence of the night, punctuated only by short bursts of whistling and rattling. If you or your partner wake up exhausted in the mornings, have difficulty concentrating during the day, or have morning headaches, you may be suffering from snoring. Snoring is a common phenomenon that impacts 37 million Americans nightly, and while it can happen to anyone, it’s more common in men than women.

What Is The Cause Behind The Nightly Snore?

As we sleep, the soft tissues and muscles in our throat relax, causing our airway to narrow. When you inhale or exhale, this pulls air in or past the tissues, causing them to vibrate or rattle. The resulting sound is what we know as a snore, and it can be light and breathy, low and rumbly, or even sound like a sharp whistle.

Snoring can also be a sign of obstructive sleep apnea (OSA), which is a serious underlying sleep disorder. Snorers should seek medical attention if snoring causes breathing pauses, excessive daytime sleepiness, difficulty with concentration or memory, morning headaches, or other common symptoms of OSA.

What Makes You More Prone to Snoring Than Others?

Some individuals are more prone to snoring than others due to how much their muscles relax at night, while others have a larger soft palate and uvula that contribute to snoring. Common risk factors include:

  • Being overweight or obese.
  • Using sedative medications that relax muscles.
  • Consuming alcoholic beverages before sleep.
  • Having chronic nasal congestion and allergies.
  • Having large tonsils, a soft palate, or a tongue.
  • Nasal polyps or a deviated septum.
  • You’re a back sleeper or use a pillow that is too soft/large for your body.
  • Are in the later stages of pregnancy.
prone to snoring
Snoring vs. Sleep Apnea Sounds

Snoring vs. Sleep Apnea Sounds: Is There a Difference?

Yes, there is! With obstructive sleep apnea, the airway gets completely blocked during sleep, causing repeated lapses in breath. The most common symptom of OSA is snoring, but that doesn’t mean that you have OSA just because you snore. If you or your partner are very loud snorers, and it sounds like you are gasping, choking, or snorting for air, then this is when you should get checked out by an Ear, Nose, and Throat specialist.

3 Categories of Snoring: Are They Dangerous?

The answer to this depends on what kind of snoring you have, how frequently you experience it, and how severe it is.

  1. Are You A Light Snorer? If you are an infrequent snorer, someone who snores occasionally but not regularly, then you aren’t in any danger zone. This kind of snoring doesn’t require medical testing or treatment, but it may bother your partner from time to time.
  2. Consistent Primary Snoring. Does your partner tell you that you snore more than 3 times a week? If so, you are likely a “primary snorer” which is someone who frequently and consistently snores. This type of snoring can be dangerous if there are signs of sleep disruptions, sleep apnea, or symptoms of exhaustion like morning fatigue and irritability.
  3. OSA & Snoring. If you have obstructive sleep apnea, this is where snoring is a sign of danger. From a health perspective, if OSA goes untreated, this can have major complications on your sleep and overall health; including being a contributing factor to cardiovascular conditions, diabetes, high blood pressure, depression, anxiety, and stroke.

What’s The Best Way to Test My Snoring If I Live Alone?

If you are living alone, it may be difficult to know whether you suffer from snoring or not. One way to test this is to record yourself sleeping with a voice recorder or video camera. Snoring has a distinct sound, so it should easily be identifiable on the recording. If you notice that you are snoring, it would be wise to book an appointment with Florida Otolaryngology Group for further evaluation.

Tips To Reduce Snoring Severity

Snoring can be disruptive to both your sleep and the sleep of your partner. If you’ve been told that you snore, here are some tips on how to reduce the severity, so that you can get better quality rest:

  • Use an adjustable bed or elevate your head with pillows.
  • Use nasal strips to open up the nostrils for better airflow.
  • Invest in a sound machine or fan to muffle the noise.
  • Avoid alcohol and sedative medications near bedtime.
  • Sleep on your side instead of your back.
  • Reduce smoking, as this can make the snoring worse.
  • Lose weight if you need to, as this can help reduce snoring.
  • Try a chin strap or special pillow designed for snorers.
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When Should You Book An Appointment With Us?

If you snore frequently and find that it’s disrupting your sleep, it’s time to book an appointment with us here at the Florida Otolaryngology Group Ear, Nose, & Throat Center for further evaluation. Our specialists are experienced in treating sleep problems associated with snoring and sleep apnea and can assess your condition and provide you with a personalized treatment plan that fits your health goals and lifestyle. With our help, we can get you back on track towards better breathing, and a better night’s sleep.

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Brittany Dobson MD Ear Nose Throat Doctor