Children can have OSA, too. Nose and throat problems — such as enlarged tonsils — and obesity often can narrow a child's airway, which can lead to your child developing OSA. Snoring occurs when air flows past relaxed tissues, such as your tongue, soft palate and airway, as you breathe. The sagging tissues narrow your airway, causing these tissues to vibrate. Snoring can be caused by a number of factors, such as the anatomy of your mouth and sinuses, alcohol consumption, allergies, a cold, and your weight.
When you doze off and progress from a light sleep to a deep sleep, the muscles in the roof of your mouth soft palate , tongue and throat relax. The tissues in your throat can relax enough that they partially block your airway and vibrate.
The more narrowed your airway, the more forceful the airflow becomes. This increases tissue vibration, which causes your snoring to grow louder.
Habitual snoring may be more than just a nuisance. Aside from disrupting a bed partner's sleep, if snoring is associated with OSA, you may be at risk for other complications, including:. Snoring care at Mayo Clinic.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. This content does not have an English version. However, experts do not know what exact role snoring plays in these conditions or whether they are a cause or an effect. Learn here about sleeping positions for good health. Snoring is a symptom of sleep apnea. A person who experiences this condition may appear to stop breathing for a while as they sleep, then make choking or gasping sounds.
Sleep apnea has links with other conditions, such as hypertension, congestive heart failure , hypothyroidism , or problems relating to the nervous system. Experts also believe that sleep apnea contributes to high blood pressure. Several home remedies may help with snoring. Drugs that act as depressants or sedatives aim to relax muscles, which can lead to snoring. Alcohol also acts as a depressant. People should only use prescription or over-the-counter sleep aids under the guidance of a doctor.
Nasal congestion is often due to inflammation. Medicines and other techniques can help reduce congestion and inflammation. Sleeping position may affect snoring. A person who sleeps on their back can cause their tongue to relax and block the airway. This might help prevent rolling over to the back sleeping position. There are also positional sleepers available online to help a person avoid sleeping on their back.
In a person with obesity, fat tissue can surround and narrow the airway, obstructing the airflow, which can lead to snoring. Sleep problems can make daily life feel more stressful and less productive. Some people with chronic trouble sleeping insomnia are more likely to have mental health problems. Sleep problems are also tied to depression. In a research survey, people who had trouble getting enough sleep had trouble doing tasks involving memory and learning.
Sleep needs vary from person to person, but most healthy adults should get about 7 to 9 hours of sleep a night. People with severe obstructive sleep apnea who used a CPAP device every night saw a reduction in their blood pressure levels in a study conducted by researchers from Johns Hopkins and other institutions.
Eighty-eight percent of the study volunteers had high blood pressure and most were taking medications for it. The study found that those who used a CPAP had healthier blood pressure levels, especially during the night.
Find an Otolaryngologist — An international directory of head and neck surgeons, who may be able to help cure snoring. In the U. In the UK , find sleep clinics, centres, and specialists. UK Health Centre. In Canada , find a sleep clinic or treatment provider.
Canada Sleep Society. In Australia , find a list of sleep clinics. Sleep Disorders Australia. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments. Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy.
Learn what causes snoring, the best remedies for fixing the problem, and how you—and your partner—can sleep better. What is snoring? What causes snoring? Common causes of snoring include: Age. Ruling out more serious causes Snoring could indicate sleep apnea , a serious sleep disorder where your breathing is briefly interrupted many times each night.
Call your doctor if you or your sleep partner have noticed any of the following red flags: You snore loudly and heavily and are tired during the day. You stop breathing, gasp, or choke during sleep. You fall asleep at inappropriate times, such as during a conversation or a meal. Linking the cause of your snoring to the cure Monitoring your snoring for patterns can often help you pinpoint the reasons why you snore, what makes it worse, and how to go about stopping it.
HOW you snore reveals WHY you snore Type of snoring What it may indicate Closed-mouth snoring May indicate a problem with your tongue Open-mouth snoring May be related to the tissues in your throat Snoring when sleeping on your back Probably mild snoring—improved sleep habits and lifestyle changes may be effective cures Snoring in all sleep positions Can mean your snoring is more severe and may require a more comprehensive treatment Self-help tips to stop snoring There are so many bizarre anti-snoring devices available on the market today, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task.
Bedtime remedies to help you stop snoring Change your sleeping position. Lifestyle changes to help you stop snoring Lose weight. Six anti-snoring throat exercises Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring.
The following exercises can help: Repeat each vowel a-e-i-o-u out loud for three minutes a few times a day. Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day. Close your mouth and purse your lips. Hold for 30 seconds. With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side. With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds.
For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by slack muscles. Get more help. American Academy of Sleep Medicine Snoring — Written for kids, an overview of snoring, typical causes, and treatments.
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