It’s a subject that can cause huge rows and now new research has shown that people with a partner who snores lose, on average, 48 minutes of sleep a night.
However, 17% of those questioned claimed they are kept awake for closer to two hours, which can test even the strongest of relationships.
While some couples decide to sleep in separate bedrooms, for many it’s not an option.
We spoke to two sleep experts – ResMed sleep clinician Joshua Piper and Doctify-rated dentist and founder ofThe London Dental Sleep ClinicDr Clare Simon– about snoring, its causes and what you can do about it.
What is snoring?
Put simply, it’s the sound caused by vibrations of the soft palate and other tissues in the mouth, nose and throat when we breathe in and out during sleep.
It’s very common and can occur at different stages of life, although tends to be more common the older we get.
In a survey conducted by Saga Magazine of 3,000 customers aged over 50, nine in ten live with a snorer. And 94% of women said their partner snored (19% of them every night).
What’s the main cause of snoring?
As you fall asleep, the muscles relax, narrowing the airways and causing the soft tissues to vibrate, which creates the snoring sound. But according to our experts, there are certain factors that can cause more snoring, such as age, weight and alcohol intake.
“Snoring often becomes more common with age,” Dr Simon explains. “As we get older, the muscles in our throat and upper airway lose tone, which can narrow the air passages and increase the likelihood of snoring.
“Additionally, age-related weight gain and hormonal changes, such as those that occur during menopause, can further contribute to the problem. But general weight gain can also have an impact as it can accumulate around the neck and tongue, narrowing the airway. This reduces airflow, which can lead to snoring.”
Snoring can also be caused by a blocked nose – often the result of a low-level allergy to dust – or a physiological problem such as a deviated nasal septum (when the wall of cartilage separating the two sides of the nose doesn’t run down the middle).
Having a drink or two will more than likely increase your snoring – and its loudness, Piper explains.
“Alcohol has a multitude of effects on our sleep. It’s a depressant, so our muscles relax, even the airway ones,” he says.
“So you are far more likely to vibrate your upper airway.”
How do you stop snoring?
Some snorers assume there’s nothing you can do, but this isn’t true.
“There are several ways to reduce or manage snoring, but their effectiveness depends on the underlying cause,” says Dr Simon.
“Common strategies include using positional pillows to encourage side-sleeping and maintaining a healthy weight.
“In some cases, surgical procedures may be recommended. It’s important to consult a medical professional, especially if snoring is frequent or loud, to rule out conditions such as sleep apnoea or other health concerns.”
Other helpful options can include:
- Nasal strips worn across the bridge of the nose at night. They’re designed to open the nasal passages. “They’re effective if your snoring is due to nasal congestion or restricted airflow through your nose,” says Dr Simon.
- Mandibular advancement devices. These are a kind of gumshield worn in the mouth at night and can be an effective non-surgical option for reducing snoring, Dr Simon explains. “They help gently position the lower jaw forwards to open up the airway and improve the airflow, thus reducing snoring symptoms.”
- Stopping drinking before bed. Alcohol relaxes the muscles in your throat, making it more likely for your airway to collapse and cause snoring, says Dr Simon. “Avoiding alcohol in the few hours before bed can make a noticeable difference.”
- Removing dust from the bedroom. Dr Mike Dilkes, co-author of Stop Snoring the Easy Way, believes a lot of snoring is caused by a low-level allergy to house dust mites. That’s why he rates an over-the-counter saltwater sinus rinse for the nose before bed. “It washes out all the bits of dust and particles that the nose has filtered out during the day, so they’re not there to block your nose at night,” he says.
There is some suggestion that a neck brace – like the kind you’d wear on an aeroplane to help you sleep – can cure a snoring problem, but Piper isn’t convinced.
“Neck braces are unlikely to be of great benefit,” he says.
“As they are designed to fix the position of your head, they’ll do very little for the inner workings of your upper airway.
“Instead, look to discuss your options with your primary physician/GP. But if it’s purely snoring then, occasionally, some lifestyle improvements – such as weight reduction, avoiding alcohol before bed, etc – can improve the situation.”
Is snoring harmful?
“Snoring on its own isn’t always harmful, and many people snore occasionally,” Dr Simon explains.
However, when it’s accompanied by the following symptoms, it could be a sign of a condition called obstructive sleep apnoea.
- Daytime sleepiness
- Morning headaches
- Trouble concentrating in the day
- Loud or frequent snoring
- Gasping or choking during sleep
- Your partner noticing pauses in your breathing
- Feeling drowsy while driving
“This is a serious condition that should be properly assessed and treated by a medical professional,” says Dr Simon.
Are snoring and sleep apnoea the same thing?
No, snoring is not the same as sleep apnoea. Snoring is generally seen as safe – if annoying for those sharing a bed with that person.
Sleep apnoea is a much more serious condition. It’s a repeated closure or restriction of the airway, and sufferers can stop breathing while asleep.
While snoring can be a sign of sleep apnoea, not everyone who snores has sleep apnoea.
If untreated, sleep apnoea can lead to several chronic health problems such as high blood pressure, heart disease, stroke, type 2 diabetes and depression.
How can snoring impact relationships?
According to Resmed’s Global Sleep Survey, 18% of couples sleep in separate rooms because of snoring and restlessness, affecting relationship quality and intimacy, which doesn’t surprise Piper.
“Sleeping next to someone with a snore above 70 decibels is like someone leaving a vacuum cleaner on: it’s not the nicest environment to sleep in,” he says.
“We can all think about how emotionally volatile we are the next day after a poor night. Now think about hundreds of poor nights.”
Saga customers know this only too well. In our survey, half of the women who live with a snorer lose sleep – 62% of them up to an hour a night, 28% of them from one to two hours, and for an unlucky 10%, more than two hours.
Dr Simon adds, “Snoring can put real strain on relationships. Poor sleep affects mood, patience and communication – so when one or both partners are sleep-deprived, it can lead to more tension and arguments.
“It’s no surprise that up to a third of couples choose to sleep in separate bedrooms. And it’s normally the partner who doesn’t snore that feels tired and irritated the next day.”
