Imagine waking up in the middle of the night suddenly, as your partner’s loud snoring has caught you off guard.
The next morning, you are visibly irritated because of disturbed sleep, and your partner has no clue about what’s wrong.
Well, they were not making those earth-shattering sounds intentionally, but they, too, did not sleep properly because of their snoring.
Snoring is quite common. As mentioned by SleepEducation.org, about half of people snore at some point in their lives, and about 40 per cent of adult men and 24 per cent of adult women are habitual snorers.
It’s tough for both the snorer and their partner
Your partner’s snoring can be a nightmare for both of you because it disrupts sleep quality.
The snorer may suffer from sleep apnea or other health issues, which result in a lack of quality sleep and daytime fatigue.
The non-snorer, on the other hand, faces difficulty achieving sound sleep due to constant disturbances, preventing them from getting adequate rest.
This creates a cycle of sleep deprivation for both, negatively impacting mood, cognitive function, and overall well-being. Additionally, frustration builds over time, which can tarnish the relationship.
“People snore when airflow through the mouth and nose is obstructed during sleep,” Dr Shashidhar TB, head surgery ENT, Artemis Hospital, tells India Today.
He adds that snoring can be caused by various factors, including relaxed throat muscles, nasal congestion, enlarged tonsils or adenoids, obesity, or anatomical factors.
Weakness of pharyngeal muscles can also cause snoring, particularly in lean individuals.
Snoring occurs when air struggles to pass through a narrowed airway, creating vibrations in the throat tissues.
Lifestyle factors such as alcohol consumption, smoking, and sleeping position can exacerbate snoring.
However, it is important to distinguish simple snoring from sleep apnea, which involves snoring along with a fall in oxygen levels, changes in heart rate, and multiple awakenings during sleep.
While simple snoring is more of a social nuisance, sleep apnea is a silent killer significantly reducing longevity and pushing the individual to a variety of conditions like hypertension, stroke, and diabetes.
How to figure out the type of snoring?
Dr Mayank Saxena, additional director, pulmonology from Fortis Hospital, says that snoring can be harmful or can be harmless.
Harmless snoring is not that frequent and may not happen in a very regular way, but if it is regular, very loud, and is also associated with less sleeping at night and more in the daytime, it is a symptom of harmful snoring, and it has to be managed.
Adding to this, pulmonologist Dr Suhas HS from Manipal Hospital shares a few signs to notice.
Does your partner:
Usually get a full night of sleep but still wake up feeling tired most mornings?
Experience excessive daytime sleepiness and irritability?
Wake up often during the night without any apparent reasons (not related to noise or bathroom visits)?
Experience episodes of not breathing for 5–10 seconds or longer at a time? How many times?
Seem to be gasping for air during sleep? Wake themselves up gasping for air?
Have a body mass index (BMI) above 30, high blood pressure, or a neck circumference wider than 16 inches?
If so, then it would require specialist attention to rule out sleep apnea.
Managing snoring at home involves adopting a comprehensive approach that includes making lifestyle changes and utilising certain remedies to reduce or alleviate snoring.
Maintain a healthy weight, as excess weight can contribute to snoring by narrowing the airways.
Sleeping on your side instead of your back can prevent the tongue and soft tissues in the throat from collapsing and obstructing the airway, thus preventing snoring.
Avoid the intake of alcohol and sedatives as these substances relax the muscles in the throat, increasing the possibility of snoring.
You can also use saline nasal sprays and nasal decongestants, or consider using a humidifier to keep nasal passages clear and reduce congestion, which can result in snoring.
Quit smoking to prevent snoring. Smoking irritates throat tissues, causing inflammation and airway narrowing, making it worse.
Using extra pillows or raising the head of the bed by a few inches can help in keeping the airways open.
Using Mandibular Advancement Devices (MADs) may help in preventing snoring as they reposition the lower jaw and tongue to keep the airway open.
Another way is to try throat exercises. Strengthening the muscles in the throat with specific exercises may help reduce snoring. These exercises involve singing, playing certain wind instruments, or practising specific throat exercises recommended by a speech therapist.
Avoid watching mobile phones and any electronic gadget during the nighttime because it may lead to bad posture and which may lead to snoring.
When to seek professional help?
Dr Shashidhar shares, “Several times snoring is not as normal as it seems to be. 30-50 per cent of all snorers depending on age may have underlying undiagnosed sleep apnea. Surprisingly, the loudness of snoring does not correlate well to sleep apnea, but the quality of sleep does.”
“The long-term full health consequences of sleep apnea can be failure of lungs, early dementia, impotence, hearing loss, tinnitus, swallowing problems, and various neurological and cardiological disorders,” he adds.
Did you know that if you often wake up gasping or choking during the night, it’s important to seek medical advice?
Dr Saxena also agrees and says that help should be sought when snoring is very loud, regular, associated with the loss of breathing in the middle of sleep, and more daytime sleepiness. It is then required for a thorough check-up and investigation like polysomnography or sleep study.
Adding to this, Dr Suhas shares that mild obstructive sleep apnea is treated with lifestyle modifications, while moderate to severe apnea requires positive airway pressure therapy.
How to support your snoring partner?
A snorer might not be aware of their symptoms, so when you complain they might not take you seriously. It is very important for you to inform them about how severe the problem is.
While doing so, it is important to first understand their condition and work together to find solutions.
Start by encouraging your partner to seek medical help if their snoring is disruptive or if they exhibit symptoms of sleep apnea.
Be patient and understanding, and refrain from making them feel self-conscious or guilty.
Adapt lifestyle changes together, like improving sleep hygiene, maintaining a healthy weight, and avoiding alcohol before bedtime.
If your partner receives treatment for snoring or sleep apnea, like using a CPAP machine or dental appliance, offer assistance and encouragement as they adjust to the treatment.
To show support, you can also use earplugs or can go to sleep an hour early. If everything fails, separate bedrooms can be used.
Snoring can strain relationships, but maintaining affection and intimacy is important. By being understanding, encouraging, and offering practical support, you can help your partner navigate their snoring issues and work towards finding effective solutions for better sleep quality and overall well-being.