Snoring is worsening every night in bedrooms around the world, affecting millions of adults and their partners, turning their sleep into a constant source of annoyance.
Snoring results from a narrowing of the airway during breathing, causing parts of the respiratory system to vibrate. Its symptoms tend to be more pronounced in men, due to their larger airways, higher fat content on the upper part of the tongue, and the tendency for the tongue to fall back during sleep.
In severe cases, snoring may develop into obstructive sleep apnea, where the throat walls relax too much and breathing temporarily stops, increasing the risk of heart attacks and strokes.
A Dutch study indicates that 65% of those who sleep on their backs snore regularly.
Sleep expert James Wilson says that sleeping on your back allows gravity to constrict the airways due to fat around the neck. Sleeping on your stomach is also unhealthy for the neck and back, so sleeping on your side is the best option.
The body can be trained into this position using a long pillow, or even by placing a pillow between the legs. Doctors also recommend a simple trick: sewing a tennis ball into the back of the pajamas to prevent rolling onto the back.
Pillows filled with feathers and some synthetic fibers may increase snoring because they retain allergens that cause a runny nose and blocked airways.
Experts recommend using foam pillows that are less likely to trap these irritants.
Overstuffing the pillow can also push the head forward and narrow the airway.
The ideal temperature for sleeping is between 18 and 20 degrees Celsius, as a recent study indicates that sleeping at higher temperatures increases the risk of sleep apnea by up to 45%.
Spicy foods can trigger acid reflux, irritate the throat, and raise body temperature at the start of sleep, increasing the chances of snoring.
One study also showed that regularly adding salt to food increases the likelihood of snoring and sleep apnea by 11%.
It is recommended to follow a balanced diet rich in fruits, vegetables, whole grains and lean proteins to support healthy sleep and weight control.
Snoring often worsens during the cold season due to nasal congestion. When the nose is blocked, the body resorts to breathing through the mouth, which increases the vibration of the soft palate.
Doctors recommend using non-drowsy antihistamines — such as cetirizine, loratadine, and fexofenadine — or nasal steroid sprays and saline rinses before bedtime.
However, in the case of structural problems such as a deviated septum, it is best to consult an ENT specialist.
