Introduction

Snoring may be a familiar companion, but just what is snoring and what are the
causes and consequences? By understanding some of its basic features you may
discover ways to eliminate its presence, especially if it is bothersome to your sleep or
the sleep of your loved ones.

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 What is Snoring?

Snoring is quite simply the sound pro-

duced during sleep by the vibration of
the soft tissues in the upper airway,
including the nose and throat. It typi-
cally happens when a breath is drawn
in, but may also occur when breathing
out.

Snoring occurs occasionally in nearly everyone, yet many people snore chronically. In people 30
to 60 years old, 44 percent of men and 28 percent of women habitually snore. Women are
more likely to snore after menopause.

What Are the Causes of Snoring?

When snoring is present, it suggests that the

nose or throat may be partially obstructed
during sleep. This obstruction leads to difficul-
ties moving air. As a result, the air moves
turbulently through the airway and this
causes the vibration and sound of snoring.

If the airway becomes completely blocked the

result is obstructive sleep apnea. Even partial
obstructions may lead to hypopneas or upper
airway resistance syndrome (UARS), which
are milder forms of sleep apnea.

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Snoring is associated with other common conditions, including:

• Obesity
• Nasal congestion (allergies and colds)
• Hypothyroidism
• Acromegaly
• Enlarged tonsils or adenoids
• Abnormal facial development

Alcohol is a muscle relaxant that can make snoring worse. In addition, medications that relax
muscles (including benzodiazepines used as sleep aids and for anxiety) may have a similar
impact.

The Consequences of Snoring

Mild snoring may have little effect on the quality

of your sleep. However, as the airway becomes
more obstructed the effort to breathe likewise
increases. If breathing is compromised, the
oxygen levels in the blood will drop. This may
lead to temporary arousals and sleep may thus
become disrupted.

Snoring has been found to increase the risk of

narrowing of the blood vessels within the neck, a
phenomenon called carotid atherosclerosis. In
a study of 110 patients, the total sleep time spent
snoring the higher the risk of developing the
narrowing. It is thought that direct vibratory
damage of the carotid arteries within the neck
may lead to increased plaque formation within
these blood vessels.

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Perhaps the biggest problem with snoring (especially when it is loud) is the disruption of the
sleep of others, including your bed partner. This may require special sleep arrangements, such
as sleeping in the guest bedroom or on the couch.

What is the Best Snoring Aid for Your Type of Snoring?

Maybe you didn’t know yet, but not all snorers are
alike.

Snoring has many causes. We can, however, roughly

distinguish between nasal snoring (most common
solution: nasal dilator), tongue snoring (stopped by
snoring mouthpieces), mouth snoring (solution:
mouth guards for mouth snoring) and “pharyngeal
snoring” (solution: anti-snore braces).

But the good thing is: You don’t need a medical degree to find out which type of snorer you are.
We will give you all you need to identify your type of snoring and find out what snoring solution
really works for you. Be careful, however, if your snoring is mixed with breathing stops.

Here you will get to know how to correctly pin down and ascertain your sleep behavior and
snoring noises: What helps against snoring and respectively, what leads to snoring. But you
should be particularly cautious when your snoring is accompanied by breathing interruptions.
Then there is no way around the visit of a ENT doctor or sleep physician.

NOTE: Sleep apnea is a serious disease which should always be treated by a doctor.

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The Nasal Snorer – What Prevents His Snoring

Sound:
The snoring noise is a consistent, fluttery or rum-
bling, grunting sound. Yet it can also sound like
the whistling of a kettle.

Snoring Causes:
Impaired nasal breathing can have several
causes: There might be anatomical reasons (a
crooked nasal septum) but quite often allergies
or a cold are the cause.

Snoring Solutions:

Nasal Dilators
- Nasal dilators widen the nostrils and improve nasal breathing.

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Nasal Rinse
- Clean the nose from mucous and secretion and are especially help with allergies or colds.

Healthy Tips!
Buy a nasal wash kit with salt solution or make your own solution. Nasal
washes are good for relieving nasal symptoms if you have chronic nasal
issues or sinus problems. Washing the inside of your nose with a salt solu-
tion will reduce swelling, improve airflow, and open up your sinus passages.
It will also remove mucus from your nose and help to relieve any stuffiness
or congestion.

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The Throat Snorer - with Breathing Stops

Sound:
The snoring noise itself is very loud. This is
followed by long phases of quietness (20 sec-
onds or more). The noise is often also described
as unrhythmic.

Snoring Causes:
The tissue in the oral and pharyngeal cavity
relaxes during sleep, sinks into the respiratory
tract and blocks it.

Breathing air cannot pass these constrictions or only with strong resistance. This leads to
breathing stops. When the body notices these interruptions, it triggers a “start from one’s
sleep” (so-called arousals). The muscles become tense and the airways are open again. This
process repeats itself many times per night and leads to irregular breathing.

Snoring Solutions:

CPAP - Therapy
- It consists of a respirator (CPAP), which is connected to a breathing mask via a hose. This
therapy clears your airways with excess pressure and ensures constant breathing.

NOTE: CPAP - Therapy procedures are only used in extreme cases. We do not advise therapy procedures
unless advised by your doctor.

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EPAP - Therapy
- EPAP is better known under the brand name Provent. In this case two small ventilated
plasters are placed over the nostrils. With these you can freely breathe in air. Exhalation on
the other hand is slowed down. The result is that the airways start to inflate and remain
open.

UAS - Therapy
- Stimulation therapy of the upper airways (UAS) can also stop pharyngeal snoring. For that
purpose, a tongue pacemaker is implanted underneath the tongue. It releases electric
impulses. The muscles of the tongue base contract and the airways remain free from any
obstruction.

NOTE: UAS - Therapy procedures are only used in extreme cases. We do not advise therapy procedures
unless advised by your doctor.

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The Mouth Snorer – What Prevents His Snoring
Sound:
The snoring sound is evenly rumbling or fluttery
noise. It reminds of the sound of a slack sail in
the wind. Here you will find an audio sample of
mouth snoring caused by tonsils which are too
large. In addition, you can hear a snoring sound
that is caused by the uvula.

Snoring Causes:
In the case of mouth snorers, the transition from
the oral cavity to the throat is narrowed by flabby
tissue.

The breathing air causes the tissue to vibrate, causing the snoring noise. Nasal breathing can
also be a trigger for mouth snoring. If you don’t get enough air through your nose overnight,
you automatically breathe through your mouth . If the palatal tissue is weak, mouth snoring
occurs.

Snoring Solutions:

The Mouth Guard Somnipax

- Prevents breathing through the mouth.

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Nasal Dilators
- Nasal dilators widen the nostrils and improve nasal breathing.

Nose Dilators Trivia!

Most people are probably convinced that when we breathe through our nose, we are breathing
through both nostrils at the same time, though this is not entirely true. In reality, when we are
asleep, our nasal breathing is controlled by a process known as the nasal cycle, which alternates
breathing from primarily one nostril to the other for a period of two to three hours at a time.

This is because each nostril requires a period of “rest,” so the other nostril takes control of breathing
for a time. This alternating of nasal airflow is what is primarily responsible for the collapsing of the
nostrils while sleeping. To show the full effect, try to plug one nostril and breathe in through the
other while looking in a mirror. You will soon see that when breathing in, the nostril slightly collapses
or closes itself due to the effect of trying to force air through it. This same effect is precisely what
happens when we breathe through one nostril while sleeping due to the nasal cycle.

So you may be asking yourself what this has to do with snoring. Well, the answer is quite simple.
When we sleep and cannot get enough oxygen in through our nostrils due to their constant collap-
sing on the in-breath, our body automatically switches to mouth breathing to provide the required
oxygen to the bloodstream, which results in increased snoring, especially if we happen to be slee-
ping on our back.

This is also precisely why nasal dilators are so useful at stopping snoring because they allow us to
breathe freely through our nostrils by ensuring that they remain fully open.

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The Tongue Snorer – What Prevents His Snoring

Sound:
The snoring noise occurs in spurts. In many
cases the tone is higher than the typical snoring
sound. Here you can listen how snoring sounds
like when your tongue is more voluminous than
the average and obstructs the airways.

Snoring Causes:
Tongue snoring occurs almost entirely in a
supine position (i.e. when you sleep on your
back). When the muscles of the tongue relax,
the rear part of the tongue – the base of the
tongue – falls backwards into the throat and
constricts or blocks the airways there.

Snoring Solutions:

Snoring Mouthpieces
- (also referred to as mandibular advancement devices) gently move the lower jaw forward,
thus preventing the tongue from falling into the pharynx.

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Positional Therapy
- This includes products such as anti-snoring backpacks, anti-snore sleep belts or anti-snore
pillows. They prevent you from sleeping on your back and keep you gently on the side.

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11 Foods to
Help you Stop
Snoring

What you have for dinner can help you sleep better, especially if you are prone to snoring.
Here are some specific foods to stock up on.

It’s well known that maintaining a healthy diet – and therefore a healthy weight – are top of
the list when it comes to what you can do to combat snoring.

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There are also certain foods you can eat that will help soothe your sleep even more. Why not try
some of these:

Tea: A nice cup of tea before bed can minimise conges

tion and cut down on phlegm – both of which cause
snoring. Green and black tea are said to be most effective.

Soy Milk: Cow’s milk can trigger congestion and

boosts the chances of snoring in people with lactose
intolerance – in fact, many dairy products have the same
result. Opt for soy to avoid the problem.

Fish: Plump for a fillet of salmon over a steak as red meat

has been found to encourage inflammation which can
narrow nasal passages, making snoring an inevitability.
Fish on the other hand are full of good fatty acids that can
reduce inflammation in the body.

Honey: Honey relaxes and soothes the throat, and also

reduces swelling – hence why it’s used for helping colds –
so pop a spoonful in your tea before bed (see above) to
beat snoring.

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Turmeric: This bright yellow spice is famed for its
anti-inflammatory properties, which can help combat
inflamed nasal passages.

Onions: With their strong smell and ability to make your

eyes water, onions are natural decongestants and are also
packed with anti-oxidants.

Olive Oil: Instead of saturated fats – like butter and mar-

garine – that increase acid reflux, which can contribute to
snoring, use a good slick of olive oil.

Pineapple: Improve your airways with a few chunks of

anti-inflammatory pineapple after dinner.

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Horseradish: Reduce sinus blockages with a hit of
horseradish – it is great at drying up excess mucus.

Garlic: Garlic is so anti-inflammatory that some brave

souls with serious snoring problems chew on garlic cloves
before hopping into bed!

Peppermint: A nifty way to decrease swelling in the

throat is by gargling with water mixed with peppermint
oil. It helps open airways to boot!

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