Reviewed by Dr Manvir Bhatia, Senior Consultant, Department of Neurology,
New Delhi
 A friend once said – ‘When he didn’t snore, I felt, he wasn’t around.’ But that’s called positive thinking. We also happen to know someone who confessed to harboring a secret desire to banish her partner from her bedroom! Do you happen to be a sleep deprived partner too? Well relax! You are not the lone victim of this tormenting habit. Almost half of all adults (especially men) are known to snore! The a-b-zzz of snoringThe fact that your snoring mate is oblivious to your turmoil while you toss and turn in despair might be infuriating to you. However, there can be much more to snoring than the annoying drone – it may signal a trivial or even a serious underlying health problem in your companion. The muscles in the roof of the mouth, throat and tongue relax when you are asleep and vibrate as you breathe to cause fluttering sounds. Snoring occurs when the flow of air from your mouth or nose to your lungs makes the tissues of your throat vibrate when you sleep. A narrower air way results in turbulent airflow, which in turn results in a loud, raspy noise. Narrowing of the air passage can be due to enlarged tonsils or adenoids, cold or sinus infection; a stuffy nose due to an allergy and a deviated nasal septum are also common culprits. Obesity, smoking and alcohol consumption are other perpetrators. Snoring can also be a symptom of a serious medical disorder known as sleep apnea where a person stops breathing for several short episodes throughout his sleep and wake up gasping for breath. Recent medical research has revealed an increased risk of heart attack, stroke, obesity, diabetes, hypertension, accidents, and irregular heartbeat in loud snorers, decreasing the quality of their lives – confirms Dr Manvir Bhatia - chairperson - sleep medicine and senior consultant, department of neurology, Sir Ganga Ram Hospital. Self-help tips to sleep peacefully Here are some practical 'snoring self help tips' you can offer to your partner, so that staying awake to let you sleep is not his only option! - Help him try and lose weight the healthy way if he is overweight, as this could be a trigger. It will add to his general wellbeing too.
- Ear, Nose and Throat specialists often advise vocal exercises for snorers to be performed daily. These exercises help in tightening the relaxed muscles that affect the nasal passages. Singing, which involves exercise of muscles in the mouth, is also known to be beneficial.
- Avoid sleeping pills and alcohol, especially close to bedtime. They may help him sleep better, but may increase his snoring by relaxing the muscles.
- Sleeping on his side will help reduce snoring. Try the tennis ball trick, to get him habituated to sleep on his side. Tie a tennis ball to the back of his shirt so that if he rolls over onto his back, the discomfort will make him turn on his side.
- Help him relieve his nasal obstruction with oral/nasal decongestants (only if recommended by a specialist). However, avoid prolonged use of these drugs as they can aggravate snoring by relaxing the throat muscles.
- The British Medical Journal reports that playing the wind instrument Didgeridoo reduces snoring and sleep apnea by strengthening the upper airway muscles. Singing can be another alternative to exercise throat muscles.
Time to see the doc
Since your partner may not be aware that he snores (unless he really believes you!) it is up to you to gently convince him about the need to rule out any underlying health problems. You may want to see a doctor right away if you notice that your snoring partner frequently wakes up gasping for breath at night or complains of morning headaches, feels exhausted during the day or has trouble with his memory and concentration.
Doctors may recommend sleep tests to those who snore. Called sleep studies, these are tests that watch what happens to your body during sleep. Sleep studies determine problems with your stages of sleep and done by a trained sleep lab technician scheduled between 10 pm to 6 am, in a special sleep lab. Patients are asked to be at the sleep lab a few hours before the test so the technician can prepare them for the study and fill out a questionnaire about their sleep pattern. The studies are done to find out what is causing the sleep problems. Sleep problems include:
- Sleep apnea (caused by blocked airflow during sleep)
- Hypopnea (an abnormal decrease in air flow to your lungs)
- Excessive snoring
Besides the lifestyle changes elucidated above, an ENT (Ear, Nose, and Throat) surgeon or a sleep specialist may suggest one or more of the following remedies.
- Continuous positive airway pressure (CPAP): This treatment is prescribed to those who suffer from obstructive sleep apnea. A mask with a pump attached is worn over the nose at bedtime. It forces air through the airway and helps to keep the airway open. It reduces snoring as well as sleep apnea.
- Surgical options: Doctors may recommend surgery, depending on the intensity of your condition. Various methods of surgery are available, where the surgeon tautens and trims the excess tissue in the patient's throat to give a 'throat lift'.
What you can do to cope
As for what you can do to help yourself, ear plugs are the first line of defense to salvage your relationship! However, if you are forever sleep deprived and fatigued, you may consider sleeping in another room, especially since it can affect your health. Now that you are aware that your snoring partner can be as much a victim of some serious health concerns as you are a victim of his snoring, it calls for empathy and sensitive tackling on your part. Remember, he may be probably more sleep deprived than you are. Helping him identify the cause of his snoring through specialists and seeking an appropriate remedy will not only avoid negative health repercussions, but will ultimately be a rewarding experience for you too. And once in a while you may want to indulge in positive thinking too - the way our friend does! Also read: Ten ways to a kiss-friendly mouth
Tags: Man, sleep
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