The Dangers and Remedies of Snoring in Daily Life

Snoring is a common issue many people face in their daily lives. Besides affecting the sleep quality of individuals and their partners, snoring can lead to a range of health problems, including high blood pressure and cardiac ischemia, and, in severe cases, even sudden death. Statistics show that approximately 30% to 50% of adults worldwide experience snoring, with obstructive sleep apnea (OSA) being the most severe form.

01 Warning Signs of Snoring

The Physiological Mechanism of Snoring

After falling asleep, the muscles in the neck relax, narrowing the upper airway and obstructing airflow to the lungs. The vibration of soft tissues around the upper airway during inhalation and exhalation produces snoring sounds. The narrower the airway, the louder the snoring. Common causes of snoring include: • Nasal septum deviation • Nasal polyps • Enlarged tongue or tonsils • Short lower jaw

Health Risks of Snoring

Medical research indicates that the prevalence of OSA ranges from 9% to 38% of the global population, with rates as high as 50% among obese individuals. This condition can lead to: • High blood pressure: Over 50% of OSA patients also suffer from hypertension. • Cardiovascular diseases: Increased risk of coronary heart disease and cardiac ischemia. • Stroke and cognitive impairment: Severe OSA is closely associated with an elevated risk of stroke and dementia.

Case Study: Eye Disease and Snoring

A man in Shanxi, China, named Mr. Liu, almost lost his sight due to retinal vein occlusion. Doctors discovered that his symptoms were linked to severe snoring-induced OSA. Monitoring revealed that he experienced 70 breathing pauses per hour during sleep, leading to significantly reduced blood oxygen levels, which in turn caused hypertension, coagulation disorders, and vision problems.

Special Risks of Snoring in Children

Snoring in children is often associated with adenoid hypertrophy, which obstructs airflow and can lead to an “adenoid face” with an upturned upper lip, potentially affecting growth and development. Studies show that about 10% of children experience snoring, with 2% to 4% suffering from OSA. Parents should be vigilant and seek medical advice if their child snores regularly.

02 Improving Sleep Habits to Alleviate Snoring

Good sleep habits are crucial for reducing snoring. The following measures can help:

Maintain a Regular Sleep Schedule

• Go to bed at the same time each night and ensure 7–9 hours of sleep. • Use blackout curtains or sleep masks to minimize light interference.

Avoid Irritants

• Dust and allergens: Wash bed linens and pillowcases frequently, and keep the room clean with regular vacuuming. • Dietary influences: Avoid consuming spicy and greasy foods before bed to reduce nasal congestion.

Adjust Sleeping Position

Sleeping on one’s back can cause the soft palate to collapse, leading to snoring. Studies show that side-sleeping can reduce breathing pauses by up to 50%, particularly for mild snorers.

Clear Nasal Passages

Before bed, use nasal cleansing tools like saline sprays or perform steam inhalation to keep nasal passages clear.

03 Reducing Snoring Through Exercises and Habits

Strengthen Muscle Strength

1. Tongue Stretching Exercises:

o Move the tongue from behind the front teeth toward the back of the throat, then stretch it outward. o Practice for 3 minutes at a time, several times a day.

2. Throat Muscle Exercises:

o Singing is an effective method. Research in the UK shows that three months of regular singing practice can reduce OSA symptoms by 39%.

Improve Daily Habits

• Use a low pillow: A lower pillow helps maintain open airways. • Apply heat to the nose before bed: Warm compresses or steam inhalation can relieve nasal congestion. • Foot soaks: Soaking feet in 38°C–43°C warm water every evening promotes blood circulation, improving sleep quality.

04 The Importance of Weight Loss for Snoring

Obesity is a significant factor contributing to snoring and OSA. Data shows: • A 10% increase in body weight raises the risk of OSA by six times. • Losing 5% to 10% of body weight can significantly improve symptoms in moderate to severe OSA patients. The American Academy of Sleep Medicine recommends that moderate to severe OSA patients adopt a healthy diet and exercise routine to lower their BMI to the normal range (18.5–24.9).

Conclusion

While snoring is a common phenomenon, its hidden health risks should not be overlooked. By maintaining a healthy weight, improving sleep habits, strengthening oral and throat muscles, and seeking timely medical intervention, individuals can significantly reduce the dangers of snoring and enhance their quality of life. Everyone should prioritize their own and their family’s sleep health to prevent minor issues from escalating into major health problems.