What causes snoring?

Snoring is caused by narrowing of the airways during sleep, which causes air to flow turbulently through the throat and creates vibrations in soft tissues. These vibrations produce the characteristic snoring sound. Various factors, such as anatomical features, lifestyle and sleeping position, can worsen this narrowing. Understanding the causes helps in finding effective solutions.

What exactly happens in your body when you snore?

Snoring occurs when muscles in your throat and tongue relax during sleep, causing the airways to become narrower. Air must then flow through a smaller space, which causes turbulence. This airflow makes soft tissues such as the palate, uvula and tongue base vibrate, which produces the snoring sound.

During deep sleep, all muscles naturally lose their tension. In some people, this relaxation causes the airways to become so narrow that normal breathing is disrupted. The degree of narrowing determines how loud the snoring becomes.

The process often worsens when you sleep on your back, because gravity then pulls the tongue backwards. This further reduces the airway and intensifies the vibrations in the soft tissue of your throat.

Which anatomical factors cause snoring?

Physical characteristics of your nose, throat and jaw largely determine whether you snore. A blocked nose due to a cold or allergy forces mouth breathing, which promotes snoring. Enlarged tonsils or adenoids can block the airways, especially in children.

The shape of your jaw plays an important role. A small lower jaw or receding chin reduces the space behind the tongue. A long or thick uvula can also contribute to airway obstruction during sleep.

Other anatomical factors are:

• A large tongue that falls backwards during sleep
• An abnormal shape of the nasal bone or nasal septum
• Extra tissue in the throat due to being overweight
• Naturally narrow airways

How do lifestyle and environmental factors influence your snoring behaviour?

Alcohol and certain medications increase muscle relaxation, which increases snoring. Alcohol within four hours before sleep significantly increases the chance of snoring. Sleep medication and muscle relaxants have a similar effect.

Being overweight worsens the problem by creating extra tissue around the airways. Even a small weight gain can cause snoring in people who previously had no problems with it.

Sleeping position makes a big difference. Sleeping on your back promotes snoring because the tongue drops backwards. Smoking irritates the airways and causes swelling, which further narrows the passage.

Environmental factors such as dry air can dry out the mucous membranes and worsen snoring. Allergens in the bedroom can cause nasal congestion.

When is snoring a sign of a more serious problem?

Sleep apnoea is a serious condition in which breathing repeatedly stops during sleep. Warning signs are very loud snoring, alternating with silences, gasping or choking during sleep, and extreme tiredness during the day despite sufficient hours of sleep.

Other alarming symptoms are:

• Headaches when waking up
• Concentration problems and memory loss
• High blood pressure that is difficult to control
• Depressive feelings or irritability
• Frequently waking up to urinate

Sleep apnoea increases the risk of heart problems, stroke and diabetes. Professional help is necessary when snoring is accompanied by breathing stops or when daily functioning is affected by poor sleep quality.

Which practical solutions help against snoring?

Adjusting sleeping position is often the most effective first step. Sleeping on your side prevents the tongue from falling backwards. A special pillow or a tennis ball on the back of your pyjamas can help you stay sleeping on your side.

Weight loss, even a few kilos, can significantly reduce snoring. Avoiding alcohol within four hours before bedtime helps to make the muscles relax less.

Practical aids are:

• Nasal strips for better nasal patency
• A raised head end of the bed
• A humidifier for dry air
• Mouthpieces that hold the jaw forward
• Throat sprays that strengthen tissues

Regular nasal irrigation with salt water can help with chronic nasal congestion. Stopping smoking improves airway function within a few weeks.

How Ruggensteun helps with snoring problems

Chiropractic care can address structural causes of snoring by aligning the spine and improving nerve communication. We use specialised techniques, such as cranial facial release, to reduce tension in the head and neck area, which can improve airway function.

Our approach focuses on:

• Improving neck posture for optimal airway opening
• Treating jaw tension that can worsen snoring
• Restoring normal nerve function to the respiratory muscles
• Reducing inflammation in the head and neck area

By addressing the underlying structural causes, we can often achieve long-lasting improvement, where other methods only offer temporary solutions. Contact us for a comprehensive evaluation of how chiropractic care can help solve your snoring problems. More information about our holistic approach can be found on our website.