Snoring is a common problem that affects around 40 % of adults, at least occasionally. Not only can it be a source of disruption to your partner's sleep, it can also affect your own quality of sleep and sometimes indicate underlying health problems, such as sleep apnoea. Fortunately, there are now many solutions to reduce or even eliminate this problem. This article explores today's most effective methods of combating snoring.
Understanding snoring: what causes it?
Snoring occurs when air does not flow freely through the upper airways during sleep. This obstruction can be due to several factors:
- Poor sleeping position Sleeping on your back encourages snoring because the tongue and soft tissues of the throat fall back, partially blocking the airways.
- Being overweight Accumulation of fat around the neck can put extra pressure on the airways, causing snoring.
- Age Ageing leads to a natural relaxation of the throat muscles, which increases the risk of snoring.
- Consumption of alcohol or sedatives These substances relax the muscles in the throat, making it harder for air to pass through.
- Nasal congestion Allergies, a cold or a deviated septum can restrict nasal breathing.
Current solutions to reduce snoring
Depending on the cause of snoring, various solutions can be considered, ranging from lifestyle changes to advanced medical devices. Here are the most common options available today.
- Changing sleeping position
One of the first recommendations for snorers is to change their sleeping position. Sleeping on your side can help keep your airways open. To facilitate this habit, there are ergonomic positioning pillows designed to keep the head and neck in an optimal position.
- Use of a mandibular advancement orthosis
Mandibular orthoses are devices designed to adjust the position of the lower jaw during sleep. By moving the jaw slightly forward, these devices reduce the obstruction of the airways, thereby reducing the vibrations responsible for snoring.
These devices are often recommended for people with mild to moderate snoring or obstructive apnoea. However, for optimum effectiveness, it is best to consult a specialist doctor for a personalised adjustment.
- Nasal spreader
Snoring caused by nasal congestion can be alleviated by using nasal retractors. These devices are applied to the nose and help to widen the nostrils, allowing better air circulation.
There are also decongestant nasal sprays and saline solutions that can be used to clear the airways before bedtime, reducing snoring caused by a blocked nose.
- CPAP (continuous positive airway pressure) or PPC devices
CPAP is a medical device commonly used to treat obstructive sleep apnoea, a condition that causes people to stop breathing frequently during the night. This device provides constant air pressure through a mask, keeping the airways open.
Although CPAP is mainly prescribed for sleep apnoea, it is also effective in reducing severe snoring. However, it can take some getting used to, and some people may find it uncomfortable at first. Adjustments or changes to the mask are often necessary.
- Surgery and medical procedures
In some more serious cases, when non-invasive solutions fail, surgery may be considered. Several techniques are available:
- Uvulopalatopharyngoplasty (UPPP) This procedure involves removing excess tissue from the back of the throat to enlarge the airways.
- Palatal implants Small implants are inserted into the soft palate to strengthen it and reduce vibrations.
- Laser or radiofrequency surgery These techniques reshape the tissues of the soft palate to limit obstruction.
Surgery is generally only recommended as a last resort, and should be carried out by specialists after a thorough examination.
When should you consult a specialist?
If snoring persists despite the use of these solutions, it is advisable to consult a healthcare professional. Chronic snoring, particularly when accompanied by pauses in breathing or daytime fatigue, may be a sign of obstructive sleep apnoea, a condition requiring medical treatment.
A sleep specialist will be able to assess the seriousness of your problem and recommend the most appropriate treatment. He or she can also refer you for tests, such as polysomnography, to analyse your sleep cycles.
Current solutions to reduce snoring are varied and depend on the underlying cause. Whether through lifestyle changes, medical devices or surgery, there is an option for every type of snoring. Remember that snoring can sometimes indicate a more serious health problem, and that it is essential to consult a health professional if the problem persists.
To find out more about anti-snoring solutions and discover our adapted products, please visit our page "How to choose your anti-snoring solution
