Snoring in Men

Snoring happens occasionally for many of us, but for some people snoring happens regularly, especially in men. According to statistics, 45% of men and 30% of women regularly snore. Regardless of its frequency, if occurs on a regular basis, snoring is a problem that has to be addressed. With 6% of people, snoring is followed by pauses in breathing which is recognized as sleep apnea, a condition that increases the risk of heart attack, diabetes and stroke. But, what are the causes of snoring and how can we resolve this issue? Is there anything what we can do in order to reduce this problem? The article “How to Stop Snoring” lists common causes and gives us some suggestions referring to the changes we can take in our lifestyle in order to decrease snoring or eventually, to get rid of this.

Common causes of snoring

• Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.

• The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and
other physical attributes that contribute to snoring are often hereditary.

• Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.

• Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.

• Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.

• Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

Lifestyle changes to stop snoring

• Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring.

• Exercise can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which
in turn can lead to less snoring.

• Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.

• Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk
to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.

• Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep
better and often minimize snoring.

Whatever is the reason for snoring, if not removed, snoring can lead further to sleep apnea. It is not that every snoring becomes sleep apnea, but they are closely connected and long-lasting snoring can turn into sleep apnea in the end. There are some indications that can help us understand differences between these two. Sleep apnea causes frequent awakenings during the night, sleepiness during the day and morning headaches. Sleep interruptions disable a good sleep and can have greater consequences for daily activities, such as concentration problems, traffic accidents and excessive tiredness. In this case, doctor’s help is highly recommended.