F. Scott Fitzgerald writes, “The worst thing in the world is to try to sleep and not to.” According to Laurence A. Smolley, M.D., author of The Snoring Cure, for some estimated 40-45 million men and women and their families snoring is a big issue.
Unsatisfactory Sleep
Signs of unsatisfactory sleep:
- having trouble waking up and feeling un-refreshed upon waking
- needing a daily stimulant such as coffee, tea, cola, Red Bull, Jolt, etc.
- feeling fatigued and exhausted constantly
- having trouble remembering things, thinking clearly and concentrating
The consequences of unsatisfactory sleep are numerous, from the most common list above to “mood swings, irritability, depression, lack of patience, intolerance, problems with brain function, forgetfulness, difficulty learning, decreased attention span, negligence and reduced performance.”
Remember that those who are being kept awake by a snoring family member are not the only ones getting enough sleep. Those who snore themselves are often getting less sleep then is required for healthy functioning. Remember to try hard not the blame the person snoring; often they have little/no control of their snoring.
Causes of Snoring
There are many causes of snoring, from simple positioning, to environmental factors. Listed below is the most common causes for snoring.
- Weight gain: Many doctors suggest that added weight can have an effect on sleep and a person's potential to snore. “This may be caused by the deposition of fat in the neck around the upper airway, which adds to the narrowing of the airway and increases the tendency to snore.
- Environmental Factors: including cigarette smoking, allergies or obstructions such as swollen tonsils and congestion. “If you are a mouth breather because of nasal congestion, the chances that you snore are even greater.”
- Alcohol Use and Smoking: Using alcohol and smoking cause muscle relaxation and an added chance of snoring. In the case of smoking, it also causes nasal congestion.
- Sleeping Position: Those who live with someone who snores and the snorers themselves already know that positioning in sleep has an effect on whether or not they will snore. Sleeping on the back seems to promote snoring.
Treatments for Snoring
When snoring is caused by weight gain,consulting your physician about a possible weight loss plan is the first step. Losing even five pounds could make a large difference in regards to quality of sleep. Eat healthy, start an exercise regimen, or join the local gym. Losing weight has an effect on a lot more then snoring and the benefits of it can be seen in many other areas of daily life.
Is there an increased amount of snoring during certain seasons? It may be related to allergies or other environmental factors. Try a chest decongestant or an antihistamine before bed. Remove clutter from the bedroom that hides and holds dust; keep the bedroom tidy, use soaps and detergents on bedding that is hypoallergenic.
When making the decision to indulge in alcohol and cigarettes consider the effects these will have on quality of sleep. By limiting alcohol use before bed, the chances of snoring are decreased. Consider quitting smoking all together as not only are cigarettes a cause of snoring, but they are also a stimulant keeping many awake at night.
Make simple position change;try sleeping on the side instead of the back. Be creative, use pillows as a barrier not allowing you to turn. People years ago were said to sew pinecones to their pajamas, making turning over uncomfortable, perhaps try a modern day version of this, taping something to your back that’s maybe not so abrasive like a hairbrush or toilet paper role. Desperate times call for desperate measures!
Consider a nasal dilatorsuch as Breathe Right, Nozovent and Kleerway, which allows for more air to enter the nose and clearer passageways for air to travel.
A good night’s sleep is important to human functioning; snoring hinders a good night’s sleep. Consider causes of snoring and think carefully about treatment. It may be that a specialist needs to be consulted. Do not lose heart if a cure or aid does not come quickly. Remember good sleep is worth it and keep trying.
Sources:
Laurence A. Smolley, M.D and Debra Fulghum Bruce, The Snoring Cure, W. W. Norton & Company. New York, 1999.
Stores, Gregory. Insomnia and other Adult Sleep Problems. Oxford University Press, 2009
Nancy Foldvary-Schaefer, MD. The Cleveland Clinic Guide to Sleep Disorders. Kaplan Publishing, New York. 2009
Anna Srigley - Hi! I'm Anna; a graduate from the University of Windsor with a B.A. degree in English Language and Literature. I've always had a passion ...
