Jonno has snored for years. His flatmates used to make jibes about it, claiming they could hear him from down the corridor. His wife coped (mostly) but was noticeably grumpy with him on some mornings. Now that he’s reached middle age and put on a bit of weight, his snoring has (allegedly!) become louder and more persistent. It’s now affecting his relationship, his energy levels and possibly his health.
It’s a fairly common story, unfortunately. Australia’s Sleep Health Foundation reports that 40% of men and 30% of women snore. The risk increases with alcohol consumption, weight gain or use of some medications.
What causes snoring?
Snoring happens when the back of your throat (pharynx) vibrates while you sleep. When you’re awake, several small muscles hold your throat open. When you fall asleep, those muscles relax, narrowing your throat. The narrower the opening becomes, the more it will vibrate when air passes through it and the louder you will snore.
Risk factors for snoring include:
- Age – middle-aged men and post-menopausal women are most likely to snore
-
Mouth breathing – the tissues at the back of your mouth vibrate more easily than the tissues at the back of your nose
- Weight – if you’re overweight or obese, you may also have more fat around your neck, further narrowing your throat
- Alcohol consumption – alcohol relaxes the muscles in your throat leading to more vibration
- Narrow airways due to conditions like nasal polyps, a large tongue, a swollen thyroid or enlarged tonsils and adenoids
- Allergies like hayfever
- Smoking
- Medications that relax your throat, including sleeping tablets and steroids
- Pregnancy
What are the risks of snoring?
Snoring can affect both the snorer and anyone they share a bed with.
Risks for the snorer largely depend on the cause of the snoring. Primary snoring (snoring without sleep apnoea) happens when the tissues vibrate but you’re still getting enough air, but in some cases can reduce the amount of oxygen being passed to the brain.
For many people, though, snoring is a symptom of obstructive sleep apnoea, a serious health condition that deprives your brain of oxygen when you’re sleeping. This can have serious health impacts. In the short-term, it may mean you’re deeply fatigued and struggle to get through your day. In the long-term, untreated sleep apnoea can increase the risk of heart failure, stroke and coronary heart disease.
Snoring also creates issues for others in the room (or the house if the snoring is really loud!). A survey of people who share a bed with a snorer found that:
- 75% say their sleep is affected by their partner’s snoring
- 77% say their wellbeing is affected in some way
- 44% say their partner’s snoring makes them tired next day
- 33% say it makes them feel cranky or moody
- 28% say they have no energy because of their partner’s snoring
That takes its toll on a relationship. Sleep is a vital function, necessary for cell repair, memory, metabolism and heart health. Anything that compromises sleep should be taken seriously.
Snoring treatments
The right treatment for snoring depends on its underlying cause.
As a first step, it’s wise to see a doctor, who may recommend a sleep study to rule out (or diagnose) sleep apnoea. Your doctor may also change your medications or treat any allergies that could be making it hard to breathe through your nose.
Addressing any relevant lifestyle factors may also help. You may choose to drink less alcohol or lose some weight.
Then there’s the way that you breathe while you sleep. As noted above, you’re more likely to snore if you breathe through your mouth.
How do nasal strips help with snoring?
Nasal strips help to widen your nostrils so that it’s easier to breathe through your nose.
[shortcode id="66baabb1d54b75b3819f991f" name="Lip tape + Nasal Strip Bundle" layout="Grid"]
Myospots nasal strips are made from stiff fabric that holds your nostrils open, backed with hypoallergenic adhesive to reduce the risk of skin irritation. They’re also infused with natural peppermint oil to counteract the effect of allergens that might lead to congestion.
While you can use nasal strips as a stand-alone treatment, you may gain more by using them as part of our complete nasal breathing range, which also includes:
-
Lip tape to keep your mouth closed while you sleep
- Tongue exercise spots, which encourage your tongue to rise to its correct posture on the roof of your mouth, helping to keep your airway open
If you’re keen to reduce your snoring, then you need to change something. Myospots nasal strips are a cost-effective way to encourage nasal breathing so you (and your partner!) can sleep more peacefully.
Disclaimer
All information is general and not intended as a substitute for professional advice.
References
Sleep Health Foundation, Snoring, https://www.sleephealthfoundation.org.au/sleep-disorders/snoring, [Accessed 15 January 2025]
American Medical Association, What doctors wish patients knew about snoring, https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-snoring, [Accessed 15 January 2025]
Healthdirect, Obstructive sleep apnoea, https://www.healthdirect.gov.au/obstructive-sleep-apnoea, [Accessed 15 January 2025]
Sleep Foundation, When your partner snores, no-one sleeps, https://www.sleepfoundation.org/sleep-news/when-your-partner-snores-no-one-sleeps, [Accessed 15 January 2025]
Government of South Australia, Good sleep = good health, https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/healthy+sleep/good+sleep+good+health, [Accessed 15 January 2025]
