If You Snore, Read This. Your Bed Partner Will Thank You.

What is Snoring?

Snoring is a common phenomenon that occurs when air cannot move freely through the nose and throat during sleep. This restricted airflow causes the tissues in the throat and nasal passages to vibrate and produce the familiar snoring sound. People who snore loudly often have excess tissue in the throat or “floppy” tissue that is more prone to vibration. Additionally, the position of the tongue can obstruct smooth breathing.

While snoring can be harmless (and sometimes funny), chronic snoring can also be a sign of a more serious underlying condition, such as sleep apnea, in which the person stops breathing and their blood-oxygen levels decrease.

If you or your bed partner's snoring is exceptionally loud, or if there are gasping and choking noises that go along with the snoring, there is a good chance that the snoring is actually sleep apnea. The best way to know whether it's sleep apnea or just snoring is a sleep lab, conducted in-office or using an at-home sleep test.

Causes of Snoring

Several factors can contribute to snoring. Age plays a role, as the throat becomes narrower and muscle tone decreases with increased age. Being overweight or out of shape can also make snoring worse due to excess fatty tissue and poor muscle tone. Physical attributes, such as a long soft palate, enlarged tonsils, or enlarged adenoids, can block the airway.

Other risk factors include nasal and sinus problems such as a deviated septum or chronic nasal congestion.

Lifestyle choices, such as alcohol consumption, smoking, sleeping pills, and certain medications, can relax the throat muscles and increase the likelihood of snoring. Smoking is also a risk factor.

Falling asleep on your back can cause the flesh of your throat to relax, block the airway, and make people snore. Hormonal fluctuations and sleep posture can also contribute to snoring, especially in women.

Many snorers are actually suffering from sleep apnea and should seek a sleep study to confirm. Your doctor will usually be able to prescribe you a sleep test, and there are many online sources as well. Daybreak is one option for purchasing a completely at-home sleep study.

Sleep Apnea: A Serious Sleep Disorder

Sleep apnea is a sleep disorder and major health concern characterized by loud snoring, pauses in breathing, and morning headaches. When a person snores, the upper airway muscles relax and partially or completely collapse during sleep, blocking the flow of air and leading the person to stop breathing. This loss of breath decreases blood-oxygen levels during a time when the body should be recovering.

In turn, this can lead to repeated awakenings throughout the night. Poor sleep, medical problems, and fatigue are the result. Sleep apnea is associated with multiple health risks, including high blood pressure, cardiovascular disease, weight gain, and stroke. Research shows it can also decrease productivity and overall well-being.

Because of its disruptive effect on sleep, excessive snoring and sleep apnea can also lead to mental health issues. According to a research paper in Sleep Health, sleep apnea can increase the risk of depression, increased anxiety, and severe psychological distress.

Recognizing and treating sleep apnea is crucial, as untreated sleep apnea can seriously affect overall quality of life. Luckily, the disease is treatable with long-term solutions, both through lifestyle changes and clinical sleep medicine. And thankfully, snorers no longer need to go to a sleep lab for diagnosis: an at-home sleep study (like this one from Daybreak) can be completed in just a couple (or one!) night's sleep.

Snoring, gasping, and choking during sleep aren't great for the person snoring, but these symptoms can also disrupt their partner's sleep and lead to serious issues for people who sleep with snorers. Common issues can include the following:

Interrupted Sleep: The noise of a partner's snoring can cause frequent wakeups throughout the night, preventing either person from achieving deep, restorative sleep. The disruption can make it difficult to fall asleep and stay asleep. When someone gasps or chokes due to OSA, the bed partner might wake up in a panic, worried about their loved one’s breathing. Poor sleep due to a partner's snoring can lead to health issues such as diabetes and heart disease.

Sleep Divorce: The term “sleep divorce” has become more common, referring to couples who sleep in separate bedrooms due to snoring. While different rooms may provide a good night's rest for the non-snorer, it can strain the emotional connection and intimacy in the relationship (and not everyone has a separate room available!). However, sleeping in a separate room can be a practical solution when other measures fail to mitigate a partner's snores.

Mood Disorders and Sleep: Chronic sleep deprivation can lead to a host of mental health issues, including depression and anxiety. Good sleep is crucial for emotional stability and mental well-being, and the lack of it can exacerbate existing mood disorders. A good night's sleep is essential for maintaining mental and emotional balance.

Sleep Resentment: Over time, one person may develop feelings of resentment towards their snoring partner. This resentment can erode the relationship, creating tension and conflict that further disrupts sleep and emotional well-being.

Finally, some people both snore AND sleep next to someone who snores. In these situations, each person's sleep doubly suffers both due to their own snoring and that of their partner.

Addressing snoring and Sleep Apnea isn’t just about improving the health of the snorer. It’s also about improving the health & enhancing the quality of life for their partner. Lifestyle changes as well as clinical sleep medicine solutions such as continuous positive airway pressure (CPAP) and Oral Devices (or Mandibular Advancement Devices, MADs), and in certain situations, surgical interventions, are recommended options by the American Academy of Sleep Medicine that can help manage airflow during sleep, reduce apneas, and reduce snoring. Here are some key benefits:

Restorative Sleep for Both: Effective treatment can significantly reduce or eliminate snoring and OSA symptoms, allowing both partners to enjoy uninterrupted, restorative sleep.

Improved Mental Health: Better sleep leads to improved mood, reduced anxiety, and greater emotional stability for both partners.

Stronger Relationships: When both partners sleep well, they’re more likely to wake up refreshed, less irritable, and more connected emotionally. This can lead to a stronger, more resilient relationship.

Enhanced Overall Health: Good sleep is foundational to overall health. By treating snoring and OSA, you’re investing in the long-term health and well-being of both yourself and your partner. Untreated snoring and OSA can pose a significant health risk, including increased risk of heart disease and stroke.

Improved fitness and weight loss: A systematic review published in Nutrition showed that better sleep quality and longer sleep duration were documented to be associated with higher success in weight loss efforts. Better sleep has been shown to lead to better workouts, less snacking, and a higher metabolism.

Sometimes, expensive medical solutions aren't necessary, and consistent attention paid to sleep habits, exercise, and diet can alleviate snoring.

One of the easiest ways to reduce snoring is to change sleep positions. Sleeping on the back tends to make snoring worse, and sleeping on the side or stomach can reduce and sometimes eliminate snoring by keeping the airway open. If you find yourself rolling over to your back even when you start out on your side, anti snoring pillows and mattresses are available that help "nudge" a back-sleeper over to their side.

Another sleeping position-related solution is an adjustable bed base, which can adjust the body to an inclined position while sleeping (sometimes called "zero-g"). Although these beds aren't for everyone, and some people are unable to easily fall asleep in such a position, there is some evidence that sleeping on an incline can help keep the airway open, reducing snoring and improving sleep.

Behavioral solutions that can help mitigate snoring or sleep apnea include losing weight and avoiding alcohol and other depressants, and developing a sleep routine. There is some limited evidence that nasal strips can help with snoring, although some studies suggest this is primarily a placebo effect. Finally, the bed partner can always try ear plugs or a white noise machine to drown out the sound of their partner's snoring.

However, sometimes snoring just comes down to genetics, and all the behavioral modifications in the world won't solve the problem. In these cases, in addition to the behavioral and over-the-counter solutions presented above, physicians can prescribe & provide several clinical options.

The most common treatment for sleep apnea is a continuous positive airway pressure (CPAP) machine, which works using a mask, air pump, and tubing to create positive pressure in a person's airways. This steady flow of air prevents the tongue, uvula, and soft palate from moving too far into the airway, preventing snoring and sleep apnea.

However, while CPAPs are highly effective when used correctly, compliance among patients tends be poor, especially over the long term. One study of people with mild obstructive sleep apnea showed only 25.7% of individuals treated with CPAP continued to use their device after 18 months.

There are some surgical treatments that can be effective in treating sleep apnea. Hypoglossal Nerve Stimulation (commonly known as "Inspire Surgery") implants a battery in the patient's chest with a connected sensor and nerve stimulation lead.

When the sensor notices a potential apnea, the nerve stimulation lead sends an electronic signal to the hypoglossal nerve at the base of the tongue, which can evoke a response that prevents the tongue from collapsing back onto the throat and cutting off breath. This and other surgies are typically performed by an Ear Nose & Throat Specialist or maxillofacial surgeon.

Finally, an Oral Device (or Mandibular Advancement Device, MAD) can also be an effective way of treating both snoring and sleep apnea. An Oral Device is a custom-manufactured dental device that looks like two mouthguards connected by a strap, band, or other mechanism. The strap keeps the lower jaw or "mandible" in place or gently pulls it forward, preventing the collapse of the tongue and throat, which is the cause of snoring and obstructive sleep apnea.

Daybreak works with physicians and dentists to provide a prescription Oral Device for treating snoring and sleep apnea.

If your partner snores enough to routinely keep you awake at night, they may want to consider testing for sleep apnea. Historically this has meant going to a sleep lab, where the patient is hooked up to various sensors and asked to sleep right there in the lab. Although sleep labs are still recommended in certain situations, there is a much easier option available today for most cases.

An at-home sleep study is more convenient and affordable than a traditional sleep lab; many involve simply wearing a watch-like device or finger sensor for one or more nights. Most at-home sleep tests (AHST) use Bluetooth to connect to the person's phone, and the results are uploaded the following morning. Pricing typically ranges between $100 to $300.

Alternately, if you've already been diagnosed, most insurance accepts sleep test results up to a year old when processing claims for treatments such as an oral device or CPAP. If you or your partner has an existing sleep test result and you'd like to explore an oral device treatment from Daybreak, you can submit that existing sleep test here.

Don’t let snoring and OSA disrupt your sleep and strain your relationship any longer. Taking steps to address these issues not only improves your health and well-being but also shows care and consideration for your bed partner.

Treating your snoring, whether through behavioral changes such as changing your sleep position or through clinical treatments such as an Oral Device, CPAP, or surgical intervention, may lead to improved sleep quality for both individuals in the relationship. With Daybreak, you can reclaim your nights and enjoy better mornings together.

Visit Daybreak to learn more about our at-home sleep test and sleep apnea + snoring treatment options. Your bed partner will thank you.