When we were children, we used to be amazed at those who snored while sleeping. The sight and sounds made us muffle our laughter lest we disturb or anger the sleeping person. We did not know why people, especially men, made such funny noises in their sleep. We found it hilarious and we made competitions out of the noise. Those who produced the loudest and funniest sounds were winners. Of course, the boys won the prize for their performances every single time. But then, our mothers would reprimand and disperse us from the area of the scene. At that time, I thought that snoring was a harmless habit, but I could not understand why it happened. Little did I know that snoring is a symptom of a condition that can be more than harmless to health. Let us see together the cause or causes of this symptom, which can sometimes be a serious condition in the sufferer and very disturbing and annoying to the sleeping partner.
Snoring generally afflicts a good section of the adult population, men, the obese and older citizens in particular. Occasionally, people who are physically exhausted, mentally stressed out, or emotionally troubled tend to snore or have nightmares. Knocked out, the person “sleeps like a log” on the back, breathing noisily from the mouth. The sleeping partner is usually the victim who has to endure the tumultuous sounds, resulting in sleepless nights if he or she does not plug their ears or take refuge in a separate room. A study indicated that the memory of the partner can become affected by the sound of snoring. Let us go into details to understand how snoring is generated and why it happens.
There are two categories of snoring: The benign kind and the more critical one, sleep apnea. I shall start by giving descriptions of both types so that the sufferer and partner can evaluate the condition in order to get adequate help and medical treatment if needed.
The snoring sound is uttered from the throat during inhalations and exhalations. It starts low as the person falls asleep and gradually rises rhythmically as he or she gets into deep sleep until a loud crescendo is reached. A toss or change in the head or body position usually interrupts the rhythm with a grunt. Snoring can happen even during short naps in the train or the airplane. Snoring starts as the person gets into deep sleep, especially if he is lying on the back with lips slightly separated. With breathing in and out, the gurgling sounds are caused by the vibrations generated by the relaxed pharynx, the airway between the palate and larynx in the throat. This area becomes lax with age or excess weight as the muscles lose elasticity. The person generally snores louder and more when he or she is tired, exhausted or overweight. Exhaustion can even trigger snoring in non-habitual snorers. Snoring strikes more men than it does women. Toddlers and children with enlarged adenoids snore very loudly as they are forced to breathe through their mouths. They need to be checked by a specialist for evaluation of the condition.
As for sleep apnea sufferers, they are woken up with startling snorts frequently during the night, gasping for air. Because sleep apnea has grave consequences on health and may potentially be caused by more serious disorders, it should be look into seriously. It afflicts a smaller percentage of the population. It is not only characterized by loud snoring, snorting and interrupted breathing, but it also awakens the person with a choke, leaving the victim gasping for air and life.
A sleep apnea sufferer, in fact, stops breathing as much as two whole minutes before he wakes up with a stifled sound and coughing. This happens due to the collapse of the palate soft tissue or the receding tongue, which obstructs the air passage. The loss of breath can reach up to 200 times during the night. With the interruption of breathing, oxygen in the blood plummets to dangerous levels, awakening the person frequently with a loud gasp. This can go on all night without the sufferer realizing the extent of danger to his or her life. However, the sleeping mate can get extremely alarmed, dreading recurrence of choking.
Another rare condition is called central sleep apnea. Breathing is actually halted not due to blocked air passage, but because the diaphragm — the flat muscle at the separation of the rib cage between upper ribs — loses elasticity and does not expand enough to allow oxygen in the lungs. When the breast muscles stop functioning, no air is allowed in or out. This is a life-threatening condition that should not be neglected.
Sleep apnea sufferers become battered with interrupted sleep, sleep loss and poor brain oxygenation, resulting in sleepiness, drowsiness and irritability the following day. Sleep deprivation and insufficient oxygen supply to the brain lead to diminished productivity, a decline in cognitive skills, and inadequate mental responses and physical reflexes.
These are not the only side effects. Sleep and oxygen deprived individuals can be exposed to blood pressure higher than normal and an elevated risk of developing heart disease or developing strokes. Because of deprivation of restful sleep, some sufferers can succumb to emotional or depressive problems and irritability. With inadequate profound sleep, dreams do not occur. Sleep experts call that “dream deficit,” which can lead to psychotic and emotional disorders. Decline in mental performance, including memory, is also a symptom.
Before getting into therapies or suggestions, I would like to discuss the possible causes for habitual snoring, as it is known that it is not a disorder but a symptom. Sleeping on the back, excess weight, obesity and lax throat muscles can induce and emphasize the frequency and loudness of the gurgling sounds, coming from the throat.
Snoring is a guttural sound made by some when sleeping. As they drift into deep sleep the noise rises softly and rhythmically, unless interrupted by changing position or waking up. Obesity and sleep position are triggering factors. Due to sleeping on the back and excess weight, the soft tissue and muscles at the back of throat collapse. Breathing through the mouth causes the collapsed tissue to vibrate and produce snoring. With sleep apnea, the more serious type, the person is woken up by multiple choking attacks during sleep, as breathing stops for as long as two minutes, depriving the snorer from oxygen and sleep.
If the habit is not the result of physiological obstruction of the airways, the treating physician should look for an inflammation of the air passage and prescribe an allergen elimination diet. Refined sugar and carbohydrates, saturated and trans fats, fried and processed foods, artificial sweeteners and additives, cured meat, smoking and alcohol are possible causes. Allergenic substances lead to inflammation in the airways and elsewhere in the body. Excess red meat and dairy increase mucus, which blocks airways, triggering snoring.
Another system to look into is the digestive tract. As I have emphasized in earlier articles, this system gets the most beating, hence it should be checked out. Gut problems and acid conditions promote mucus formation. Long-term intake of antibiotics and drugs affect the microflora, “beneficial bacteria.” Overindulgence and acidity also contribute to the symptom.
The condition requires the intake of live culture yogurt, fermented foods, fresh fruits and vegetables (dark leafy greens) and their juices, fish, healthy fats (omega-3, 6, 9) and probiotic supplements in order to recover the equilibrium of the gut.
For casual and sleep apnea cases of snoring, lifestyle and diet modifications can help relieve the disorder. This includes regular moderate activity without exhaustion. A healthy balanced nutrition should include the foods in the previous paragraph. Meals should be of reasonable portions. Even little weight reduction is effective in reducing the frequency and sonority of snoring.
It is of paramount importance to stay away from allergens and pro-inflammatory foods and substances (refined sugar and carbohydrates, processed and fried foods). The diet should include plenty of water, green tea and caffeine-free herbal infusions. Raw nuts (no peanuts) and fresh and dried fruits are nutritious snacks, rich in healthy fats, vitamins, minerals and anti-inflammatory detoxifying phytochemicals.
Occasional fruit and vegetable juice fasts help cleansing and getting rid of inflammatory conditions. Lifestyle and diet modifications are necessary to correct the disorder along with a weight loss program. Even little weight reduction can minimize the loudness and frequency of snoring. Heavy meals should be avoided and not less than two to three hours away from bedtime.
Sleep apnea sufferers should be evaluated by a professional. Most of the cases respond well to the above measures of anti-inflammatory diets free of allergens, weight loss, good hydration, regular moderate activities, deep breathing and stress reduction. Smoking and alcohol should be avoided. The treating physician may recommend a laser procedure to unblock the nasal passage. Radio wave therapy can help shrink part of the soft tissue that block the airways. The procedure should be done by an experienced physician for precision. For milder conditions, oral devices are prescribed to prevent obstruction of the airways.
An important aspect is sleep position. Sleeping on the back can facilitate tongue recession and collapse of palate soft tissue. With this in mind, the snorer should sleep on either side with chin close to collarbone to lock the jaw to prevent breathing from the mouth, the tongue from receding, and palate from collapsing, which result in airway obstruction, choking, and oxygen deprivation. Reduced oxygen can cause damage to the brain and heart.
Studies showed that exercises to the palate and repetitive swallowing and chewing motions reduced snoring considerably. Strengthening the palate tissue is done through pushing the tongue backward toward the palate and holding it for several seconds. Twelve repetitions are required; each time holding the tongue forcefully longer. Stronger throat muscles and weight reduction minimize the collapsing of soft tissue and frequency and acuteness of snoring as well as neck size, an apnea indicator. Playing mouth musical instruments also tightens the muscles in the area. Exercise therapy is definitely an economical and less harmful way to treat the disorder.
Snorers may suffer unconsciously from snoring and sleep apnea, but the partners are subjected to different kinds of torment. The loud snoring is similar to mental torture. They are prevented from sound sleep that allows body and brain to repair, let alone dreaming, which is important to mental health and stability. Even if they drift into slumber at first, they are jerked awake by sudden loud snorts or scary sounds of choking, coughing and gasping for air by the snorer. They are kept awake by the snoring and fear of losing a loved one.
According to a study, women whose partners snored loudly were more prone to memory decline. Some partners wear earplugs or cover their ears with pillows; others quietly leave the bedroom to sleep elsewhere in order to have healthy sweet dreams.
These may be solutions to partners but not to sufferers who need someone to assist them when they get into bouts of choking. Partners can be of great help to snorers by gently waking them up to change head positions and make them toss to either side. If side sleeping is not comfortable, support their backs with pillows to maintain the position. Snoring can be reduced tremendously with a side position, locked jaw and closed mouth. Sleeping on the back encourages snoring and breathing through the mouth, resulting in lower oxygen intake and high acid reflux. Sleeping on the face prevents snoring, but it is not good for the neck and upper spine.
There are gadgets in the market and medical appliances prescribed by doctors to prevent choking and maintain smooth breathing. Above all, sleep apnea requires treatment. Surgery may be a necessity for acute conditions. However, natural therapies minimize the repercussion of snoring on health or risk to life. Anyway, the condition is too risky to neglect!
N.B.: Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
Snoring generally afflicts a good section of the adult population, men, the obese and older citizens in particular. Occasionally, people who are physically exhausted, mentally stressed out, or emotionally troubled tend to snore or have nightmares. Knocked out, the person “sleeps like a log” on the back, breathing noisily from the mouth. The sleeping partner is usually the victim who has to endure the tumultuous sounds, resulting in sleepless nights if he or she does not plug their ears or take refuge in a separate room. A study indicated that the memory of the partner can become affected by the sound of snoring. Let us go into details to understand how snoring is generated and why it happens.
There are two categories of snoring: The benign kind and the more critical one, sleep apnea. I shall start by giving descriptions of both types so that the sufferer and partner can evaluate the condition in order to get adequate help and medical treatment if needed.
The snoring sound is uttered from the throat during inhalations and exhalations. It starts low as the person falls asleep and gradually rises rhythmically as he or she gets into deep sleep until a loud crescendo is reached. A toss or change in the head or body position usually interrupts the rhythm with a grunt. Snoring can happen even during short naps in the train or the airplane. Snoring starts as the person gets into deep sleep, especially if he is lying on the back with lips slightly separated. With breathing in and out, the gurgling sounds are caused by the vibrations generated by the relaxed pharynx, the airway between the palate and larynx in the throat. This area becomes lax with age or excess weight as the muscles lose elasticity. The person generally snores louder and more when he or she is tired, exhausted or overweight. Exhaustion can even trigger snoring in non-habitual snorers. Snoring strikes more men than it does women. Toddlers and children with enlarged adenoids snore very loudly as they are forced to breathe through their mouths. They need to be checked by a specialist for evaluation of the condition.
As for sleep apnea sufferers, they are woken up with startling snorts frequently during the night, gasping for air. Because sleep apnea has grave consequences on health and may potentially be caused by more serious disorders, it should be look into seriously. It afflicts a smaller percentage of the population. It is not only characterized by loud snoring, snorting and interrupted breathing, but it also awakens the person with a choke, leaving the victim gasping for air and life.
A sleep apnea sufferer, in fact, stops breathing as much as two whole minutes before he wakes up with a stifled sound and coughing. This happens due to the collapse of the palate soft tissue or the receding tongue, which obstructs the air passage. The loss of breath can reach up to 200 times during the night. With the interruption of breathing, oxygen in the blood plummets to dangerous levels, awakening the person frequently with a loud gasp. This can go on all night without the sufferer realizing the extent of danger to his or her life. However, the sleeping mate can get extremely alarmed, dreading recurrence of choking.
Another rare condition is called central sleep apnea. Breathing is actually halted not due to blocked air passage, but because the diaphragm — the flat muscle at the separation of the rib cage between upper ribs — loses elasticity and does not expand enough to allow oxygen in the lungs. When the breast muscles stop functioning, no air is allowed in or out. This is a life-threatening condition that should not be neglected.
Sleep apnea sufferers become battered with interrupted sleep, sleep loss and poor brain oxygenation, resulting in sleepiness, drowsiness and irritability the following day. Sleep deprivation and insufficient oxygen supply to the brain lead to diminished productivity, a decline in cognitive skills, and inadequate mental responses and physical reflexes.
These are not the only side effects. Sleep and oxygen deprived individuals can be exposed to blood pressure higher than normal and an elevated risk of developing heart disease or developing strokes. Because of deprivation of restful sleep, some sufferers can succumb to emotional or depressive problems and irritability. With inadequate profound sleep, dreams do not occur. Sleep experts call that “dream deficit,” which can lead to psychotic and emotional disorders. Decline in mental performance, including memory, is also a symptom.
Before getting into therapies or suggestions, I would like to discuss the possible causes for habitual snoring, as it is known that it is not a disorder but a symptom. Sleeping on the back, excess weight, obesity and lax throat muscles can induce and emphasize the frequency and loudness of the gurgling sounds, coming from the throat.
Snoring is a guttural sound made by some when sleeping. As they drift into deep sleep the noise rises softly and rhythmically, unless interrupted by changing position or waking up. Obesity and sleep position are triggering factors. Due to sleeping on the back and excess weight, the soft tissue and muscles at the back of throat collapse. Breathing through the mouth causes the collapsed tissue to vibrate and produce snoring. With sleep apnea, the more serious type, the person is woken up by multiple choking attacks during sleep, as breathing stops for as long as two minutes, depriving the snorer from oxygen and sleep.
If the habit is not the result of physiological obstruction of the airways, the treating physician should look for an inflammation of the air passage and prescribe an allergen elimination diet. Refined sugar and carbohydrates, saturated and trans fats, fried and processed foods, artificial sweeteners and additives, cured meat, smoking and alcohol are possible causes. Allergenic substances lead to inflammation in the airways and elsewhere in the body. Excess red meat and dairy increase mucus, which blocks airways, triggering snoring.
Another system to look into is the digestive tract. As I have emphasized in earlier articles, this system gets the most beating, hence it should be checked out. Gut problems and acid conditions promote mucus formation. Long-term intake of antibiotics and drugs affect the microflora, “beneficial bacteria.” Overindulgence and acidity also contribute to the symptom.
The condition requires the intake of live culture yogurt, fermented foods, fresh fruits and vegetables (dark leafy greens) and their juices, fish, healthy fats (omega-3, 6, 9) and probiotic supplements in order to recover the equilibrium of the gut.
For casual and sleep apnea cases of snoring, lifestyle and diet modifications can help relieve the disorder. This includes regular moderate activity without exhaustion. A healthy balanced nutrition should include the foods in the previous paragraph. Meals should be of reasonable portions. Even little weight reduction is effective in reducing the frequency and sonority of snoring.
It is of paramount importance to stay away from allergens and pro-inflammatory foods and substances (refined sugar and carbohydrates, processed and fried foods). The diet should include plenty of water, green tea and caffeine-free herbal infusions. Raw nuts (no peanuts) and fresh and dried fruits are nutritious snacks, rich in healthy fats, vitamins, minerals and anti-inflammatory detoxifying phytochemicals.
Occasional fruit and vegetable juice fasts help cleansing and getting rid of inflammatory conditions. Lifestyle and diet modifications are necessary to correct the disorder along with a weight loss program. Even little weight reduction can minimize the loudness and frequency of snoring. Heavy meals should be avoided and not less than two to three hours away from bedtime.
Sleep apnea sufferers should be evaluated by a professional. Most of the cases respond well to the above measures of anti-inflammatory diets free of allergens, weight loss, good hydration, regular moderate activities, deep breathing and stress reduction. Smoking and alcohol should be avoided. The treating physician may recommend a laser procedure to unblock the nasal passage. Radio wave therapy can help shrink part of the soft tissue that block the airways. The procedure should be done by an experienced physician for precision. For milder conditions, oral devices are prescribed to prevent obstruction of the airways.
An important aspect is sleep position. Sleeping on the back can facilitate tongue recession and collapse of palate soft tissue. With this in mind, the snorer should sleep on either side with chin close to collarbone to lock the jaw to prevent breathing from the mouth, the tongue from receding, and palate from collapsing, which result in airway obstruction, choking, and oxygen deprivation. Reduced oxygen can cause damage to the brain and heart.
Studies showed that exercises to the palate and repetitive swallowing and chewing motions reduced snoring considerably. Strengthening the palate tissue is done through pushing the tongue backward toward the palate and holding it for several seconds. Twelve repetitions are required; each time holding the tongue forcefully longer. Stronger throat muscles and weight reduction minimize the collapsing of soft tissue and frequency and acuteness of snoring as well as neck size, an apnea indicator. Playing mouth musical instruments also tightens the muscles in the area. Exercise therapy is definitely an economical and less harmful way to treat the disorder.
Snorers may suffer unconsciously from snoring and sleep apnea, but the partners are subjected to different kinds of torment. The loud snoring is similar to mental torture. They are prevented from sound sleep that allows body and brain to repair, let alone dreaming, which is important to mental health and stability. Even if they drift into slumber at first, they are jerked awake by sudden loud snorts or scary sounds of choking, coughing and gasping for air by the snorer. They are kept awake by the snoring and fear of losing a loved one.
According to a study, women whose partners snored loudly were more prone to memory decline. Some partners wear earplugs or cover their ears with pillows; others quietly leave the bedroom to sleep elsewhere in order to have healthy sweet dreams.
These may be solutions to partners but not to sufferers who need someone to assist them when they get into bouts of choking. Partners can be of great help to snorers by gently waking them up to change head positions and make them toss to either side. If side sleeping is not comfortable, support their backs with pillows to maintain the position. Snoring can be reduced tremendously with a side position, locked jaw and closed mouth. Sleeping on the back encourages snoring and breathing through the mouth, resulting in lower oxygen intake and high acid reflux. Sleeping on the face prevents snoring, but it is not good for the neck and upper spine.
There are gadgets in the market and medical appliances prescribed by doctors to prevent choking and maintain smooth breathing. Above all, sleep apnea requires treatment. Surgery may be a necessity for acute conditions. However, natural therapies minimize the repercussion of snoring on health or risk to life. Anyway, the condition is too risky to neglect!
N.B.: Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
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