Snoring

About one-third of older adults snore. Snoring is more frequent in males and overweight persons, and it usually worsens with age.

What Causes Snoring?

The noisy sounds of snoring occur when there is an obstruction to the free flow of air through the passages at the back of the mouth and nose. This area is the collapsible part of the airway where the tongue and upper throat meet the soft palate and uvula. As you breathe, these structures strike each other, creating hoarse or harsh sounds.

Factors that influence snoring condition:

• Poor muscle tone in the tongue and throat. When muscles are too relaxed, either from alcohol or drugs that cause sleepiness, the tongue falls backwards into the airway or the throat muscles draw in from the sides into the airway. This can also happen during deep sleep.
• Excessive bulkiness of throat tissue.
• Obstructed nasal airways.
• Deformities of the nose or nasal septum, such as a deviated septum (a deformity of the wall that separates one nostril from the other)
• Obesity; lack of fitness or aging and associated loss of general muscle tone.
• Effects of alcohol or smoking.
  

Is Snoring Serious?

Snoring disturbs sleeping patterns and deprives the snorer of appropriate rest. When snoring is severe, it can cause serious, long-term health problems, including obstructive sleep apnea.

Self-Help for the Light Snorer

Adults who suffer from mild or occasional snoring should try the following self-help remedies:

• Adopt a healthy and athletic lifestyle to develop good muscle tone and lose weight.
• Avoid tranquilizers, sleeping pills, and antihistamines before bedtime.
• Avoid alcohol for at least four hours and heavy meals or snacks for three hours before retiring.
• Establish regular sleeping patterns
• Sleep on your side rather than your back.
• Tilt the head of your bed upwards four inches.

Remember, snoring means obstructed breathing, and obstruction can be serious. It's not funny, and not hopeless.

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