Snoring: what it is, causes and what to do to stop

Snoring is a noise that occurs during sleep, usually during inspiration, due to difficulty in passing air through the airways, which causes vibration of the tongue, palate or epiglottis, and can be caused by excessive alcohol consumption or the use of sleeping medications, not always considered a problem.

However, snoring can also be caused by diseases such as obstructive sleep apnea and adenoid hypertrophy, and treatments such as tongue exercises or surgery may be recommended in some cases.

In case of persistent or intense snoring, especially if there are associated symptoms, such as drowsiness during the day and difficulty thinking, it is important to consult an otorhinolaryngologist for an evaluation.

Main causes

The main causes of snoring are:

• Excessive alcohol consumption;
• Use of sleeping medications;
• Changes in the facial bones, such as a retracted chin and smaller mouth;
• Obstructive sleep apnea;
• Tonsil hypertrophy;
• Chronic rhinitis;
• Sinusitis;
• Nasal polyps.

Snoring happens during sleep, generally due to the relaxation of the throat and tongue muscles, which are positioned a little further back, making it difficult for air to pass through. However, smoking, being overweight, aging, menopause and diseases such as hypothyroidism and obesity, and a history of stroke increase the risk of snoring.

What to do to stop snoring

Snoring treatment is usually recommended by an otolaryngologist and may involve:

1. Changing habits

Measures such as avoiding the consumption of alcohol and sedative medications before bed, losing weight, stopping smoking and avoiding sleeping on your back are important because they help reduce the difficulty of air passing through the airways during sleep. Check out more tips on what to do to stop snoring.

2. Exercises to stop snoring

There are exercises that help strengthen the airway muscles, which can reduce the intensity of snoring. These exercises should be done with your mouth closed, avoiding moving your chin or other parts of your face, focusing only on the tongue and roof of your mouth:

1. Push your tongue against the roof of your mouth and slide it backas if you were sweeping, repeating 20 times or as many times as you can;
2. Suck the tip of your tongue and press it against the roof of your mouthas if it were stuck, and hold for 5 seconds, repeating 20 times;
3. Lower the back of the tonguealso contracting the throat and uvula 20 times;
4. Raise the roof of your mouth, repeating the sound “Ah”and try to keep it contracted for 5 seconds, 20 times;
5. Place a finger between the teeth and the cheek, and push the finger with the cheek until it touches the teethkeeping it contracted for 5 seconds, and alternating sides;
6. Blowing up a birthday balloon, with cheeks drawn in. When you draw in air, you should fill your belly, when you blow out the air, you should feel the muscles in your throat contract.

To be able to do the movements well, some training time is necessary, and it is recommended that they be done under the guidance of a speech therapist.

3. Oral devices

Some devices similar to mouth guards used in sports and dental retainers may be indicated to keep the airways open at night, facilitating air flow. Generally, these devices are recommended by dentists or doctors with experience in this type of prosthesis.

4. CPAP devices

CPAP devices, which usually consist of a mask that fits over the face or nose and a type of respirator, are useful in some cases because they aid breathing at night by keeping the airway open, which makes it easier for air to pass through. See what CPAP is for and how to use it.

5. Treat related illnesses

If snoring is associated with diseases such as hypothyroidism or polycystic ovary syndrome, for example, it is important to carry out treatment for these situations in accordance with the doctor’s advice, as this will help alleviate and prevent snoring.

6. Surgery for snoring

Surgery is generally indicated when snoring is caused by diseases such as tonsil hypertrophy and nasal polyps, however, there are some surgeries that may also be indicated even when no specific cause for snoring is found after evaluation by the doctor, such as uvulopalatoplasty laser-assisted and roncoplastic injection.