Snoring: causes and what you can do about it

Snoring is caused by air turbulence at narrow points in the nose and throat during sleep. The younger a person who snores is, the more likely it is that anatomical problems are the cause (nose, tonsils). Impaired nasal breathing plays a decisive role in about 20% of cases among adult snorers. In these cases, ear, nose and throat surgical procedures are usually the treatment of choice. Narrow points in the nose usually arise due to anatomical constrictions (deviation of the nasal septum or enlarged turbinates) or – which is not uncommon – also due to allergic or infection-related swelling.

In the throat, narrow points are usually "functional", caused by a loss of muscle tension in muscles that are normally permanently tense (tonic). In the vast majority of cases, the main trigger is the thick base of the tongue muscle, which, due to gravity when lying down – especially when lying on the back – and due to relaxation during sleep, falls too far back, thereby narrowing or even completely blocking the upper airway.

During the day, our throat muscles are almost always sufficiently tensed, so that enough air can pass through the throat into the lungs while breathing. However, during sleep, almost all our muscles relax to a greater or lesser extent, so that a so-called "functional collapse" of the throat muscles occurs. If air still passes through, it has to squeeze through the narrow point, creating air turbulence that causes the soft palate and uvula to flutter. This is called snoring.

To a certain extent, snoring can also be influenced by our own behaviour. Consuming alcohol and taking sleeping pills and sedatives can encourage snoring due to the tongue and uvula becoming more relaxed. The following tips will often help to prevent primary snoring:

• Try to lose weight if you are overweight or obese. This will also lower the amount of fat in the neck and around the jaw.
• Do not drink any alcohol for two hours before going to sleep and, if possible, avoid taking sleeping pills, sedatives or antihistamines (allergy medication).
• Do not eat your evening meal too late as this has an effect on sleep quality and snoring.
• Try not to sleep on your back. You can break the habit of sleeping in this position by sewing a tennis ball into the back of your pyjama top.
• Learn to play a wind instrument. This will train your muscular system (the Australian didgeridoo is particularly effective).

Those with sleep apnoea should avoid consuming alcohol late in the evening and try to lose weight if they are overweight. Sleeping on your side also promotes regular breathing. If you suffer from sleep apnoea, you should always consult your doctor or visit a sleep clinic.