Uncovering the myths and facts about snoring – Daily Mail

Whether you are on the receiving end of it or the person in charge, snoring is the cause of poor sleep, fatigue the next day and an argument with your partner who is also upset and angry after a restless night.

Snoring is such an annoying disease that a deep dive on the internet reveals countless weird and wonderful treatments, but there is a lot of misinformation about what can relieve or make snoring worse.

In fact, some of the scientifically approved solutions are not what you expect.

A new study has found that sleep apnea, of which snoring is a symptom, is more common in postmenopausal women because they have lower levels of the hormones estrogen and progesterone.

The same study raised hope that hormone replacement therapy (HRT) could reduce snoring.

Here, FEMAIL reveals five surprising true facts about snoring treatments, and debunks four myths.

Experts have revealed snoring solutions that really work, and some may surprise you – from singing to tongue exercises


1. HRT can reduce snoring

Snoring affects women just as well as men, and the problem may get worse after a woman reaches menopause.

About one in 20 postmenopausal women suffers from obstructive sleep apnea, a condition that results in a collapsed airway that can cause loud snoring and wake a person up to 40 times a night.

Now scholars in University of Bergenin Norway, found that sleep apnea is more common in postmenopausal women because they have lower levels of the hormones estrogen and progesterone.

This is the hormone that is replaced when women develop HRT, raising hopes that it can help with snoring and sleep apnea.

The study found that snoring and other symptoms of sleep apnea decrease when hormones regenerate to premenopausal levels.

Sleep Apnea

Obstructive sleep apnea (OSA) occurs when the walls of a person’s throat relax and narrow during sleep, blocking their airways.

This interrupts normal breathing, with symptoms including loud snoring, noisy and difficult breathing, and frequent episodes of interrupted breathing due to gasping and snoring.

Sleep apnea affects between four and 10 per cent of people in the UK. In the United States, about 22 million are affected.

During a seizure, the lack of oxygen stimulates the patient’s brain to pull them out of deep sleep to reopen their airways.

These frequent interruptions in sleep can make a person very tired, often unaware of the problem.

Sleep apnea risks include:

  • Weight gain – Excess body fat increases the soft tissue mass in the neck
  • to be male
  • Be 40 years of age or older
  • Having a big neck
  • Drinking large amounts of alcohol
  • Menopause – hormonal changes cause the throat muscles to relax

Treatment includes making lifestyle changes, such as losing weight, if necessary, and avoiding alcohol.

In addition, CPAP devices prevent airway closure by providing a continuous supply of compressed air through a mask.

A mandibular advancement device (MAD), which is like a gum shield that holds the jaw and tongue forward, may also be used to increase the space at the back of the throat.

Untreated obstructive sleep apnea (OSA) increases a person’s risk of high blood pressure, stroke, heart attack and type 2 diabetes.

source: NHS

2. Tongue exercises are a good solution

Researchers revealed in a 2013 study that a simple set of exercises can significantly reduce snoring in patients.

The 39 patients in the study were randomly assigned to three months of treatment with dilator nasal strips plus breathing exercises (control) or daily exercises (treatment).

The research, published in the journal CHEST, found that in patients with primary snoring or mild OSA, or mouth and tongue, exercise significantly reduced the frequency of snoring by 36 percent and the overall force of snoring by 59 percent.

“This study demonstrates a promising, non-invasive treatment for a large population of snoring, snoring and their bed partners, which has been largely omitted from research and treatment,” explains Barbara Phillips, MD, medical director of the University of Kentucky College Sleep Laboratory. Medicine said at the time.

“Honestly, this would change the advice I would give to my patients who snore,” she added.

Such exercises involve pushing the tip of the tongue against the hard board and moving the tongue back 20 times.

Another quick exercise suggests that you should force the back of the The tongue is on the floor of the mouth, keeping the tip of the tongue in contact with the lower incisor teeth 20 times.

Another way to strengthen the tongue is to suck the tongue up toward the palate, pressing the entire tongue against the palate 20 times.

It is also a good practice for chewing and swallowing on both sides of the mouth without constriction of the tongue.

3. Singing helps with snoring

Have you heard about singing over your dinner? How about singing to your sleep?

study done by Royal Devon and Exeter Hospital I found that singing can be used to reduce the risk of snoring.

This is because it is believed that a lack of tension in the throat muscles can be a major cause of this disease.

Singers strengthen the same muscles in the soft palate and upper throat and this can lead to snoring if they become too weak.

Malcolm Hilton, Consultant Otolaryngologist at the Royal Devon and Exeter NHS Foundation and Associate Dean of the University of Exeter Medical School, conducted trials on 120 people, half of whom had chronic snoring and half had moderate sleep apnea.

For three months, he sang half of each set of rehearsals, and the other half did nothing.

At the end of the experiment, the group that performed the exercises reported better sleep quality and less snoring.

4. Snoring can be a risk factor for erectile dysfunction

Several studies have revealed that men who snore are more likely to struggle with erections.

A study published by Journal of Sexual Medicine It was found that 69 percent of male participants diagnosed with obstructive sleep apnea also had erectile dysfunction.

Another study, this time published in 2016, found that 63 percent of study participants with obstructive sleep apnea had erectile dysfunction.

While scientists have not been able to find a clear reason why snoring can lead to erectile dysfunction, they have suggested that sleep apnea can cause a drop in testosterone levels in men, and also deplete oxygen levels, both of which are necessary to achieve an erection. .

5. Hay fever makes snoring worse

As people with hay fever know, this allergic reaction to pollen can cause itching in the throat, mouth, nose, and ears, and sneezing.

For this reason, hay fever tends to make snoring worse.

People with allergies also tend to have a stuffy or runny nose, and may need to switch to mouth breathing in order to sleep, which means they’re ready to breathe louder than before.

This is because breathing through the mouth while sleeping can cause your tongue to fall backward, and can cause pressure on your lower jaw and throat dryness.

Air inhaled directly through the mouth also shakes the soft tissues at the back of the throat, causing snoring.

And snoring can happen even if you sleep through the nose, as the sound is made by air entering the sinuses through openings that are smaller than it should be.


1. Night hood does not help with snoring

The popular belief assumes that a sleeping cup can help you fall asleep easily.

However, there is no indication that a nipple before bed will help with snoring. In fact, it is likely to have the opposite effect.

Alcohol has muscle relaxant properties, and drinking alcohol four to five hours before bed can make matters worse because it reduces tension in the muscles in the back of the throat.

This affects everyone, and even people who don’t normally snore can get sick after a night of heavy drinking.

Drinking can also cause dehydration, which is also likely to worsen snoring.

When dehydrated, mucus in the mouth and throat can thicken, which can cause surfaces to stick together and lead to snoring.

2. Sleeping pills will help

Sleeping pills can help you fall asleep faster, but they will do nothing to reduce snoring.

These sleep aids, such as alcohol, tend to relax the body, which in turn weakens the muscles in the back of the throat and causes snoring.

Not only will these pills make you more likely to snore, but they’re also thought to worsen the underlying condition and make snoring and sleep apnea common.

The more episodes of sleep apnea, the more you snore, which means sleeping pills can drag you down a slippery slope.

On top of snoring, sleeping pills are thought to cause more serious aspects of sleep apnea, which include: daytime fatigue, poor memory, depression, high blood pressure, and diabetes.

3. Sleeping on your back is the solution

Sleeping on your back is associated with some health benefits, but it is not likely to help reduce snoring.

Sleeping on your back is thought to help the spine, but this also means that your tongue is more likely to fall back into your mouth and obstruct your airways, which can lead to sleep apnea.

A 1985 study In fact, I found that people who switched from sleeping on their back to sleeping on their side breathed better during the night and snored less.

Sleeping on your back is actually one of the worst things you can do if you have sleep apnea, Erica Carleton, associate professor of human resources and organizational behavior at the University of Saskatchewan, told the New York Times in February.

‘When you sleep on your back,’ she said, ‘it actually puts stress on your respiratory system, making it more likely that you’ll have gasping or snoring sounds.

4. Surgery is the only way to treat sleep apnea

In some cases, surgical intervention may be required to successfully treat sleep apnea.

However, this only applies to specific cases, such as a child whose airway is obstructed due to large tonsils.

Some adults may seek to surgically remove or tighten the tissues of their throat, mouth, or nose, exacerbating the problem, but this may not be indicated for everyone.

Your GP will also likely prescribe a series of lifestyle changes before recommending surgery, as sleep apnea and snoring can be due to hygiene, a problem with posture, or gravity.

Meanwhile, another successful form of treatment involves CPAR – the continuous positive airway pressure machine.

This exotic device steadily blows air into the airway and the airflow can be adjusted. It is the most common treatment for patients with severe obstructive sleep apnea.

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