Snoring lifestyle in adults

Overview

Snoring is a harsh or hoarse sound that happens when air flows past relaxed tissues in your throat, causing them to vibrate as you breathe. It is common and usually harmless, but sometimes it can be a sign of a health issue like sleep apnoea (pauses in breathing during sleep).

Yes, snoring is very common. Many people snore occasionally, and it becomes more common as we age.

Snoring can affect people of all ages, but it is more common in men, people who are overweight, and those over 40. It also runs in families and can be triggered by lifestyle habits.

Symptoms

Common symptoms

• Loud or raspy breathing during sleep
• Noise that disturbs your own sleep or your partner's sleep
• Waking up with a dry mouth or sore throat

Symptoms in older adults

• Snoring may become more frequent or louder with age due to loss of muscle tone in the throat.
• Older adults may also have more risk factors like weight gain, use of sedatives, or nasal congestion.

Causes

Main causes

• Relaxed throat muscles: When you sleep, the muscles in your throat relax. If they relax too much, they can narrow your airway and cause snoring.
• Nasal congestion: Blocked nasal passages make it harder to breathe through your nose, which can lead to snoring.
• Sleep position: Sleeping on your back makes it easier for your tongue and soft tissues to fall back and obstruct your airway.
• Alcohol or sedatives: These relax your throat muscles even more, increasing snoring.

Risk factors

• Being overweight or obese – extra fat around the neck can press on the airway
• Being male – men have narrower airways than women
• Age – throat muscles weaken as we get older
• Family history of snoring or sleep apnoea
• Smoking – it irritates and swells the lining of the airway
• Alcohol use, especially before bed
• Nasal problems such as allergies or a deviated septum

When to see a doctor

See a doctor urgently if:

• If you or your partner notices pauses in your breathing during sleep, gasping or choking sounds when you sleep, you should see a doctor within a few days.
• If you feel very sleepy during the day and it interferes with your daily activities (like driving or working safely).

Book a routine appointment if:

• If your snoring is loud enough to disturb your own sleep or your partner's, and you want advice on how to reduce it.
• If you have tried lifestyle changes (like losing weight, avoiding alcohol before bed) and your snoring hasn't improved.

Diagnosis

A doctor will ask about your snoring, sleep patterns, and daytime sleepiness. They may also ask your bed partner about what they notice during the night. This information is often enough to decide if further testing is needed.

Tests that may be done

• Sleep study (polysomnography): You stay overnight in a sleep lab, or you may be given a home sleep test to record your breathing, heart rate, and oxygen levels.
• ENT exam: A doctor may look at your nose, throat, and mouth to check for physical blockages.
• Questionnaires – tools like the Epworth Sleepiness Scale help measure how sleepy you feel during the day.

What to expect at your appointment

The doctor will start with a conversation about your snoring and overall health. They may ask you to keep a sleep diary or complete a questionnaire. If sleep apnoea is suspected, they may recommend a sleep study. This is painless and can be done at home or in a sleep centre.

Treatment

Treatment for snoring depends on the cause and severity. For simple snoring, lifestyle changes often help. If snoring is due to sleep apnoea, medical devices or surgery may be recommended. Always talk to a doctor before trying any treatment.

Self-care at home

• Lose weight if you are overweight – even a small amount can reduce snoring.
• Sleep on your side instead of your back.
• Avoid alcohol, sleeping pills, and sedatives before bedtime.
• Treat nasal congestion with a saline spray or a humidifier.
• Elevate the head of your bed a few inches.
• Maintain a regular sleep schedule.

Medical treatments

If lifestyle changes are not enough, your doctor may suggest a continuous positive airway pressure (CPAP) device for sleep apnoea. Other options include oral appliances that hold your jaw or tongue forward, or nasal strips to open your nostrils. Surgery is sometimes considered to remove excess tissue in the throat or to correct a deviated septum. Your doctor will discuss the best option for you.

When is surgery considered?

Surgery is usually only considered when other treatments have not worked and a physical blockage is identified, such as enlarged tonsils, a deviated septum, or excess throat tissue. It is not a first choice and should be discussed thoroughly with a specialist.

Living with this condition

Living with snoring can affect your rest and your relationship. Simple changes like sleeping on your side or losing weight can make a big difference. If you are using a CPAP machine for sleep apnoea, it may take a few weeks to get used to it, but it can greatly improve your energy and health.

Lifestyle tips

• Maintain a healthy weight through diet and exercise.
• Avoid heavy meals and alcohol close to bedtime.
• Try to sleep at the same time each night to establish a routine.
• Use a nasal dilator or anti-snoring pillow if recommended by your doctor.

Diet and exercise

A balanced diet and regular physical activity help maintain a healthy weight, which can reduce snoring. Exercise also improves muscle tone in your throat. Avoid high-fat, sugary foods that can lead to weight gain.

Mental health and emotional wellbeing

Snoring can cause embarrassment or worry, especially if it disturbs others. It may also lead to daytime sleepiness, which can affect your mood and concentration. Seek support from your doctor if snoring is affecting your emotional wellbeing.

Prevention

You can reduce your risk of snoring by maintaining a healthy weight, sleeping on your side, avoiding alcohol before bed, and keeping your nasal passages clear. There is no guaranteed prevention, but these habits help.

Complications

If left untreated

• Untreated snoring can lead to poor sleep quality, which may cause daytime sleepiness and reduced concentration.
• If snoring is caused by sleep apnoea, untreated sleep apnoea raises the risk of high blood pressure, heart disease, stroke, and type 2 diabetes.
• Snoring can also strain relationships and lead to separate sleeping arrangements.

Long-term outlook

For most people, snoring can be managed effectively with lifestyle changes. If it is linked to sleep apnoea, treatment is very successful and can improve your overall health, energy, and quality of life. With the right help, you and your partner can sleep better.

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