Khaberni - Reports indicate that between 40 and 45% of people snore during some period of their lives, and it continues for 25% of them. Snoring is more common among men and women in the post-menopausal stage.
Although obesity is the main cause of snoring, about one-third of those affected are slim.
According to "Daily Mail," snoring occurs due to the obstruction of airflow during breathing, causing parts of the respiratory system to vibrate.
This explains why men snore more than women and louder; men typically have larger airways, where their tongues relax backward during sleep, along with a higher percentage of fat in the upper part of the tongue.
Here are the major factors that exacerbate the problem of snoring during sleep, and ways to treat it:
Stop sleeping on your back
The exact reason why some people tend to sleep on their backs is not clear.
However, research suggests that up to 1 in 10 people sleep this way, while the vast majority lie on their stomachs or sides.
Studies also show that this position significantly increases the chances of snoring.
A Dutch study published in 2013 found that 65% of those who sleep on their backs snore regularly.
Sleep expert James Wilson explains that sleeping on the back "increases the likelihood of the fat surrounding our neck to narrow due to gravity."
He says that sleeping on the side is not only better for snoring but also for your physical health.
Change your pillow
Wilson says that feathers and some synthetic fibers in pillows may increase snoring.
He adds that for people who have an airway blockage due to allergies, these pillows are not helpful "as they are more likely to contain irritants that cause a runny nose" and narrow the airway.
Experts point out that an overly stuffed pillow might push the head forward, narrowing the airway, and increasing the risk of snoring.
Room temperature
The ideal sleeping temperature also ranges between 18 and 20 degrees Celsius.
According to research published earlier this year, sleeping in higher temperatures increases the risk of obstructive sleep apnea by up to 45% per night.
Stay away from spicy foods
Diet plays a role in either mitigating or exacerbating snoring.
Wilson explains: "Spicy foods have a similar effect on the airways as alcohol, and may make the snoring sound louder throughout the night."
Research indicates that spicy food may stimulate gastroesophageal reflux by relaxing the lower esophageal sphincter, allowing stomach acid to irritate the throat.
A recent study also linked spicy foods and spices to sleep disturbances, because "spicy food raises body temperature during the first sleep cycle."
Other research has shown that consuming large amounts of salt may also be harmful to snoring.
A 2023 British study, involving half a million people, found that participants who added extra salt to their food were more likely to snore and suffer from sleep apnea by 11% compared to those who did not add salt or rarely added it.
Fight colds and coughs early
At this time of the year, snoring may worsen due to colds, coughs, and the common cold, as experts say.
Ashok Rockadi, head of the British Association of Otorhinolaryngology, says, "When the nose is blocked, people turn to breathing through the mouth." And "breathing through the mouth causes a vibration that results in snoring."
Also, taking antihistamines to treat allergies may make you drowsy and relax the throat muscles, potentially leading to more frequent or severe breathing interruptions during sleep.
If you need to take antihistamines, choose non-drowsy types—cetirizine, loratadine, and fexofenadine—as they are less likely to cause problems.
Alternatively, use nasal steroid sprays or saline solution rinses before bed, as these medications may help treat snoring by reducing nasal congestion and inflammation, and improving airflow through the nose.
However, if you suffer from structural disorders in the nose, such as a deviated septum naturally forcing more mouth breathing, then evaluation with an ENT specialist would be more appropriate, he says.
