Snoring is where you make a noticeable sound when you breathe in during sleep.
The sound is caused by soft tissue at the back of the mouth, nose or throat vibrating. The exact sound made will depend on the type of soft tissue that is vibrating.
For example, if the soft tissue at the back of your nose vibrates when you snore, it is likely you will produce a pinched nasal sound that is not particularly loud. Whereas if the tissues at the top of your mouth (the soft palate) and the back of your throat (the uvula) vibrate, you will produce a louder, more guttural (“throaty”) sound. In most cases, snoring is caused by a combination of areas that are vibrating or blocked.
People tend to snore most when they are in the deepest stages of sleep, around 90 minutes after falling asleep. Most people also tend to snore loudest when sleeping on their back (supine).
Healthcare professionals use a grading system to assess the severity of a person’s snoring. There are three grades of snoring:
Grade one snoring, also known as simple snoring, is where a person snores infrequently and the sound they make is not particularly loud.
In grade one snoring, a person’s breathing is unaffected. This means they will not experience any significant health problems related to their symptoms. However, their snoring may cause problems or issues on a personal level if it is irritating or upsetting their partner.
Grade two snoring is where a person snores on a regular basis – more than three days a week. Some people with grade two snoring may experience mild to moderate breathing difficulties during sleep. The breathing difficulties can affect the quality of a person’s sleep, which can make them feel tired and sleepy during the day.
Grade three snoring is where a person snores every night, so loudly it can be heard outside their room. Many people with grade three snoring have a related condition called obstructive sleep apnoea (OSA). This is where the airways become partially or totally blocked for about 10 seconds.
The lack of oxygen causes the person to come out of deep sleep and into a lighter state of sleep, or to wake up for a short period, in order to restore normal breathing.
Repeated episodes of snoring and waking can occur throughout the night leading to a person feeling very sleepy the following day. This may have an adverse impact on their day-to-day activities.
Consult a licensed health practitioner if you feel excessively tired during the day, as it may be caused by your snoring affecting your breathing while you sleep.
The most common sign of excessive tiredness is when you find yourself falling asleep during the day.
You should also seek advice if you suspect a lack of sleep is affecting your day-to-day activities and causing symptoms such as:
- poor memory and concentration
- headaches (particularly in the morning)
- irritability and a short temper
- lack of interest in sex
Also seek advice if your snoring is causing relationship problems with your partner, such as keeping them awake at night or waking them up.
Snoring in children should be investigated as it is often caused by an underlying problem with their airways, such as enlarged tonsils, which may require further investigation and treatment.
Snoring is caused by the vibration of the soft tissue in your head and neck as you breathe in.
Tissue That can be Affected Includes:
- nasal passages
- soft palate – a soft layer of tissue at the back of the roof of your mouth
- base of your tongue
- tonsils – the two small glands that sit above the tongue at the junction of the mouth and pharynx (the pharynx is the upper section of the throat)
- uvula – a small cone-shaped section of tissue that hangs from the soft palate between your tonsils
While you are asleep, the airways in your neck and head relax and narrow. It is thought the narrowing of the airways increases the speed at which you are breathing out and changes air pressure in your airways. This causes the soft tissue to vibrate by sucking the sides of the airways in.
The same effect can also be the result of partially blocked airways, which may be caused by conditions such as enlarged tonsils and colds.
Evidence suggests snoring will get worse over time if left untreated. Vibrations that occur during snoring appear to damage blood vessels that supply muscles in the head and neck. This may, over many years, cause the muscles to weaken.
If the muscles in your head and neck become weakened, their ability to keep your airways open will be affected, making you more likely to snore frequently and loudly.
Some things that can increase your risk of habitual snoring include:
- obesity – particularly if you have a large amount of fat around your neck. People with a neck circumference of more than 43cm (17 inches) usually snore a lot.
- drinking alcohol – alcohol relaxes your muscles when you sleep, which increases the narrowing of your airways
- sedatives and some types of antidepressants – in some people, these medications can have a similar effect on the muscles as alcohol
- smoking – tobacco smoke can cause your airways to become inflamed, which increases the narrowing of the airways
- allergic rhinitis – a condition where the inside of your nose becomes swollen and inflamed due to an allergic reaction to substances such as dust or pollen
People with severe snoring may have obstructive sleep apnoea (OSA), a condition where the airways become temporarily blocked during sleep.
Avoid spicy and oily foods as these will only aggrevate the condition.
It is important to not add further toxicity to your system so try to adhere to the following:
- Do not consume any artificial sweeteners, such as Splenda, NutraSweet or Aspartame
- Do not consume high fructose corn syrup or mono-sodium glutamate.
- Do not drink any carbonated beverages.
- Avoid all fast food restaurants.
- Avoid all canned food.
- Eliminate conventional dairy products. The best dairy products are raw, unpasteurised and homogenised dairy from grass fed cows. If this is unavailable, then buy organic dairy.
- Avoid conventional beef. The best beef is organic grass fed beef. www.grasslandbeef.com/StoreFront.bok?affld=104400 The second best is organic meat; this includes beef, veal, lamb, chicken and turkey.
- Take Vitamin D3 50,000-100,000 International Units a day for periods of 4 weeks at a time.
- Wholefood supplements are the best way of ensuring your nutritional needs are met. The best we know on the market is Kevin Trudeau’s “KT Daily” product. You can find more details herekevintrudeaudailylifesessentials.com/
- Take an Omega 3 supplement:
Prescription and non-prescription medication:
What non-prescription and prescription drugs are you taking? Your non-prescription and prescription are partially the reason that you have this illness or disease – you need to get off these medications but do so only under the guidance of a licensed health care practitioner.
We know that when the body is out of balance, energy doesn’t flow, leading blockages and eventually dis-ease. Here are some things you can do to combat stress and restore balance:
- Go to a Dr Morter BEST (Bio-Energetic Synchronisation Technique) Practitioner.
- Sign up for Energetic Re-Balancing: 2 practitioners to consider are:
- Stephen Lewis, founder of the Aim Program. Find out more by clicking here.
- . Find out more by clicking here.
- Consider using Mary Millers Iching System Products – ichingsystemsinstruments.com
- Reiki healing is very powerful in releasing stress and emotional baggage. Find a practitioner here.
- Emotional Freedom Technique (EFT) has had remarkable results in dissolving stress. Find a local practitioner here (link) or go to www.thetappingsolution.com or www.tftrx.com
- Try Hypnotherapy to relax the mind. Find a practitioner here.
Using the Buteyko method to stop snoring: www.buteykoairways.com/apnea.htm
Traditional Chinese Medicine – Ancient Healingwww.naturalcures.com/healthblog/traditional_chinese_ancient_healing.php
The best way to cleansing and purification of the body www.naturalcures.com/recommends/
Mother Nature’s Natural Germ Fighters naturalhealthdossier.com/2012/03/mother-natures-natural-germ-fighters/
Squeaky Clean (Colonic Irrigation) www.naturalcures.com/squeaky-clean
Heal Your Body and Raise Your Consciousness – Qigongwww.naturalcures.com/Members/newsletters/pdfs/NC_Newsletter_12-08.pdf
Health Care that Won’t Cost You a Single Penny – EFTwww.naturalcures.com/Members/newsletters/pdfs/NC_Newsletter_12-06.pdf
Become Master of Your Mind – taking charge of your reaction to stresswww.naturalcures.com/Members/newsletters/pdfs/NC_Newsletter_12-10.pdf
Jump for Joy – Rebounding is a great stress busting workoutwww.naturalcures.com/Members/newsletters/pdfs/NC_Newsletter_12-10.pdf
Hypnotherapy for stress management – why it is so effectivewww.naturalcures.com
Home ayurveda remedies: www.youtube.com/watch?v=pz6W91q_qjk
The Buteyko methos for snoring: www.youtube.com/watch?v=ud7_X9t1-4M
EFT for treating disease www.garythink.com/eft/physicial.html
Snoring in pregnancy ups risk of high blood pressure:www.naturalnews.com/037524_snoring_pregnancy_high_blood_pressure.html
Obesity and fatigue linked to snoring: www.naturalnews.com/012046.html
Further Information (links and books)
How to Stop Snoring – Sleep Peacefully and Easily Without Disturbing Others (How to Series) by John Roberts;
Buteyko Clinic Method; (with DVD and CD) the Complete Instruction to Reverse Asthma, Rhinitis and Snoring Permanently: Suitable for Children and All Adults. by Patrick McKeown;
No More Snoring: A Proven Program for Conquering Snoring and Sleep Apnea by Victor Hoffstein and Shirley Linde
Natural Alternatives to Antibiotics by John McKenna
by Bernie S Siegel
The Healing Power of Nature Foods: 50 Revitalizing Superfoods & Lifestyle Choices To Promote Vibrant Health by Susan Smith Jones
Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food … A-To-Z Reference to Drug-Free Remedies) by Phyllis Balch
Aromatherapy: A Complete Guide to the Healing Art by Kathi Keville and Mindi Green
Detox and revitalize by Susana L. Belen
Colloidal Silver: The Natural Antibiotic Alternative by Zane Baranowski
The Secret Language of Your Body by Inna Segal
The Healing Herbs: The Ultimate Guide to the Curative Power of Nature’s Medicines by Michael Castleman and Prevention Magazine
Andrea Butje | Aromahead [email protected] – aromatherapy
Carrie Vitt [email protected] – organic food recipes.
David Spector-NSR/USA [email protected] – meditation, stress
judith hoad [email protected] – herbalist.
Kath May [email protected] – reiki, tai chi.
Lillian Bridges [email protected] – Chinese medicine, living naturally.
Monika [email protected] – aromatherapy.
Rakesh [email protected] – Ayurvedic Practitioner.