Snoring Can Be Dangerous

Utilizing data from the UK Biobank containing health records from over 500,000 volunteers, the researchers analyzed data from 4,877 subjects which had cardiac MRI scans available. These subjects were divided into 3 groups: 1,886 who reported being snorers; 118 who had been diagnosed with sleep apnea; and 2,477 who had neither as controls: Compared to the control group the other two groups were found to be more likely to have enlarged left ventricles. Men were found to show an increase in ejection fraction of both ventricles; women had more significant difference in left ventricle mass; and transitioning from snoring to OSA was found to be an evolving process that was associated with left ventricular hypertrophy.

The left ventricle is the largest of the heart chambers and is the main pumping chamber, it is responsible for pumping oxygen rich blood to the entire body. Enlargement and thickening of its walls caused by snoring and sleep apnea are issues similar to those caused by high blood pressure, making the heart work harder which could eventually lead to heart failure.

Almost everyone snores, 30% of women snore and 50% of men snore; nearly one third of those who snore also suffer from sleep apnea often without knowing it. Snoring and sleep apnea can limit breathing which can lead to stroke, heart attack, fatigue, obesity, hearing loss, tiredness during the day, and lack of sleep. Lack of sleep can lead to high blood pressure, heart attack, stroke, obesity, dementia, fatigue, and even early death.

What blocks breathing passages varies from person to person but there are 5 things that block airflow to cause the 5 types of snoring: throat clamping down; tongue falling into throat; narrow nasal passages or congestion; tension in jaw narrowing air passages; or a soft palate being either too weak of big. It is important for people who snore to be screened for OSA to get proper treatment.

Soft palate surgery won’t help if it is the throat causing snores and nasal strips won’t help if snores are caused by weak tongue muscles, and any magical as seen on tv products will typically only treat one issue at best. A CPAP machine is typically required with sleep apnea not a temporary bandage.

Exercises have been developed that may help to reduce snoring, some of which may work fast. First you need to understand what causes your snoring, then you may be able to learn exercises which may help to reduce snoring, the best sleep positions to help prevent snoring, and perhaps find something such as a tongue retaining mouthpiece to also help reduce snoring.

Tongue: Stick out your tongue, hold your tongue in place using your teeth; now try to snore. Was it easy or hard? If it was hard to make a snoring nose then your tongue may be the culprit causing you to snore, the solution for this issue is typically a mouthpiece.

Nose: Place finger on the side of one nostril and gently push closed; close your mouth to ensure you only inhale using open nostril; inhale; does the open nostril pull in or collapse when inhaling? Hold nostril open and repeat while still keeping other nostril closed. Did holding the nostril open help? Repeat test to switch to pushing closed other nostril. If holding the nostril open helped your nose may be the culprit causing the snores. Nasal strip may help to provide some temporary relief. You may even have allergies, changes to the diet and/or environment may help.

Mouth: Some people breath out of their mouth when they sleep, the mouth hanging open can cause snoring. Open your mouth; put some effort into making snoring sounds; close the moth and try it again. If you can make the noises when the mouth is open but is difficult when closed then it is likely your mouth is hanging open when you sleep causing you to snore. A mouthpiece can help to stop open mouth snoring as well as do chin straps.

More than one cause: There are 2 places at that back of the mouth that can also be involved in snoring called the uvula and soft palate. For these, as well as if there is more than one cause of snoring often a tongue retaining mouthpiece will be the best option, as it will reposition the tongue by pulling it slightly forward to maximize space in the airway passage to help stop the kind of snoring that erupts from the back of the mouth. Sometimes surgery is required to correct uvula and soft palate conditions, only a qualified medical professional can provide proper diagnosis for this.

Being overweight is a big contributor to snoring, excess weight can gather around the throat and restrict the airway. Alcohol can add to snoring as it is a relaxant which causes the muscles in the throat to soften creating airway obstruction. Smoking causes mucus to build up and makes it more difficult to breath. Acid reflux can also make snoring worse, and laying on your back can cause the tongue to roll backwards to further block the airway. There are many factors that can contribute to snoring, you need to find out what is affecting you to help better prevent it.

Sleep Apnea is rather common and normally chronic being characterized by long pauses between breaths during sleep which are often followed by gasping or loud snorts that may or may not wake the person up. Obstructive Sleep Apnea is the most prevalent form of sleep apnea which is caused by blockages in various places throughout the airway. This can be a result of many factors including obesity, and an enlarged tongue or tonsils.

Treatment of snoring can vary depending on cause, you may be able to find out on your own, should you not it is best to consult with your family physician to uncover the root of your snoring. Keep in mind that you are not the only person your snoring is affecting if you live with others, their observations may help in diagnosis.

A study published in the journal CHEST has shown tongue and palate exercises done 3 times a day to help reduce snoring: 1)Push the tip of tongue against the roof of mouth and slide it backwards, repeat 20 times. 2) Suck tongue upwards against roof of mouth, repeat 20 times, 3) Push back of tongue down while keeping tip of tongue touching inside of front teeth, repeat 20 times. 4) Lift uvula and soft palate 20 times. 5) Use index finger to push cheek muscle way from teeth, repeat 10 times and switch to do other side. 6) While eating bite down, lift tongue to roof of mouth as swallowing without tightening cheek muscles.

Oropharyngeal Exercise chart:

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