Snoring has reached epidemic proportions and carries significant public health implications. If left untreated, it can progress into sleep apnea, a condition that causes a drastic drop in blood oxygen levels. Sleep apnea is associated with impotence, lack of concentration, poor memory, diabetes, hypertension, and the most alarming consequence of all, nocturnal heart attacks—a silent killer.

Around 40 percent of men over 30 snore, with two percent suffering from sleep apnea. Among men over 65, nearly two-thirds snore, and ten percent experience sleep apnea. Snoring is not limited to males, though, as one-fifth of women also snore. However, due to social stigma, the actual numbers are likely much higher, as snorers tend to hide their condition.

Snoring disrupts not only the snorer’s sleep but also that of anyone sharing their bed or bedroom.

The impact of snoring extends beyond relationships; it affects one’s health as well. Snoring exists on a spectrum, ranging from mild to an extreme form where throat muscles collapse during sleep, causing intermittent cessation and resumption of breathing. This condition is known as obstructive sleep apnea (OSA), and research indicates that it affects up to 10 percent of middle-aged adults.

Regular occurrences of OSA, leading to reduced blood oxygen levels, have been increasingly linked to a higher susceptibility to various chronic illnesses. A five-year study by researchers from Uppsala University involving over 62,000 Swedes revealed that OSA’s low-oxygen environment promotes tumor growth and causes the gradual loss of brain cells, elevating the risk of cancer, cardiovascular disease, and dementia.

Another study found a correlation between OSA and an increased likelihood of developing blood clots, which can trigger heart attacks or strokes. Additionally, a meta-analysis of 17 studies indicated that moderate to severe OSA significantly heightens the risk of cardiovascular issues, particularly stroke.

How can snoring be prevented?

While not a cure for snorers with physiological conditions like nasal injuries or enlarged tonsils, throat exercises can aid in reducing or at least diminishing the intensity of snoring.

Katherine Hall, a sleep psychologist from Somnus Therapy in an interview with express.co.uk, suggests an anti-snoring throat exercise that involves vocalizing each vowel (a-e-i-o-u) aloud multiple times a day. This exercise helps strengthen the throat muscles, preventing them from vibrating and causing snoring during sleep.

According to some health experts, adjusting one’s sleeping position plays a pivotal role in combating snoring. Back sleepers are more prone to snoring due to increased pressure on the chest in that position. Sleeping on one’s side creates a more open airway, facilitating easier breathing and reducing the likelihood of snoring.

Singing serves as a beneficial method for toning the muscles lining the airways, making them less prone to floppiness during sleep and decreasing the chances of snoring or breathing irregularities.

Weight management is a significant factor in snoring, as excess weight leads to fatty tissues in the throat that narrow the airways during sleep.

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