Snoring
Snoring
The purpose is to sleep like a log, not sound as though you're sawing one. Yet soon after they hit the sheets, nearly half of all folks play nocturnal lumberjack at least occasionally.
But the reason for all that nighttime noise has more to do with Sir Isaac Newton than Paul Bunyan--especially if you, like most problem snorers, sleep on your back. Snoring is often caused by gravity acting on loose tissue in the upper airway, says Peter Hauri, Ph.D., co-director of the Mayo Clinic Sleep Disorders Center in Rochester, Minnesota. When you're lying on your back, either the tissue or your tongue "falls" into your throat and obstructs your airway.
Excess weight and nighttime drinking are commonly associated with snoring. "The best advice I can give to anyone who snores is lose weight. And don't drink--since alcohol plays a role in snoring most of the time," says Thomas Roth, Ph.D., president of the National Sleep Foundation and director of the Henry Ford Hospital Sleep Disorders and Research Center in Detroit. In addition, consider these methods of reducing the rasp of sawing wood to the whispered hiss of sound sleep.
Beware the drowsiness drugs. Booze isn't the only sedative that turns up the snoring volume. "Any sleeping pills and tranquilizers should be avoided--and that includes allergy medicine with antihistamine," according to Bernard DeBerry, M.D., a Laguna Hills, California, surgeon who specializes in procedures related to snoring and sleep apnea and who is clinical associate professor of surgery in the Head and Neck Division at the University of California, Irvine, College of Medicine. "If you must take allergy medication, talk to your doctor about one that produces less sedating side effects, such as terfenadine (Seldane) for hay fever. In general, if your medicine makes you feel sleepy during the day, then you shouldn't be taking it, especially if you have problems with snoring."
Snooze on your side or stomach. It's no coincidence that most problem snorers sleep on their backs. "Basically, when you're on your back, your tongue falls back like a wet nag into your throat," says Dr. DeBerry. "That's not exactly helpful in maintaining a clear airway." That's why all experts say sleeping in another position--preferably on your stomach--usually helps decrease both the volume and incidence of snoring.
Stop nighttime racket with tennis balls. To keep you off your back, try this old favorite remedy. "Get an old T-shirt or pair of pajamas and sew a long pocket in the back. Then place several tennis balls in that pocket and wear it to bed," says Rosalind Cartwright, Ph.D., director of the Sleep Disorder Service and Research Center at Rush-St. Luke's-Presbyterian Medical Center in Chicago. "If you roll on your back, the tennis balls will be so uncomfortable that you'll move to another position."
Get more sleep. "It's not a well-known fact, but sleep loss causes snoring," says Dr. Roth. "If you're snoring and not sleeping enough, you may be able to fix the problem by going to bed an hour or so earlier or sleeping later."
Sleep on a firm mattress. If your mattress is soft or saggy, get a new firm one. A flat, firm mattress helps keep your neck straight and reduces obstructions in your airway, according to Portland, Oregon, otolaryngologist Derek S. Lipman, M.D., author of Stop Your Husband from Snoring.
Elevate your bed. "Body position plays an important role in snoring. If you can avoid lying flat, you're much better off, because the tissue won't vibrate so much," says Dr. Roth. Some experts recommend getting an adjustable bed that raises your torso, but an easier method is to place some bricks or blocks of wood under your headboard to raise the front of the bed.
When to See the Doctor Heavy-duty snoring is sometimes associated with sleep apnea--which means that a person literally stops breathing for a period of time. This condition is particularly prevalent among overweight, middle-aged men, and it can be life-threatening. So see your doctor if snoring is persistent or if somebody has observed that you frequently stop breathing during sleep. Also, frequent snoring can lead to other serious medical problems such as high blood pressure or irregular heartbeat as well as headaches, excessive fatigue and personality changes--all good reasons to see the doctor if snoring persists. |
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Add some pillows. "Placing additional pillows under your head to prop yourself up will also help by changing your sleeping angle," adds Dr. Roth. "Two pillows are better than one pillow, and three pillows are better than two."
Or remove all pillows. Pillows can be more of a hindrance than a help, however, if they only kink your neck, says researcher Earl V. Dunn, M.D., of the University of Toronto's Sunnybrook Health Science Centre. The pillows should adjust your entire torso angle to bring you higher. If they elevate only your neck, you're better off without them.
Stop the smoke, stop the snore. Doctors agree: If you smoke and snore, the smoking has to stop. Smoking causes changes in the tissue of your respiratory system that can contribute to snoring, says Dr. Lipman. Specifically, the demon weed increases congestion in your nose and throat and causes swelling of the mucous membranes of the throat and upper air passages. And it reduces oxygen uptake by the lungs.
Exercise regularly. "People who exercise regularly are much less likely to form congestion in the upper respiratory tract," says Dr. DeBerry. Besides, regular aerobic exercise improves cardiovascular health and strengthens overall breathing and lung capacity, which may offset problems that lead to snoring. But exercise should be avoided just before bedtime, since it can "leave your body too charged up to sleep," he adds.
