Does this story sound familiar to you? You go to sleep before your bed partner and then awakened by the sound of snoring. You might try to wait it out thinking “it has to end sometime soon..” but then realize nudging your partner or even moving to the couch might be a better option. Some recommend earplugs, but they can be as annoying as snoring.
If this situation sounded familiar, then you are not alone. About 90 million adults suffer from snoring, and 37 million suffer on a regular basis (National Sleep Foundation). The Vancouver Sleep and Breathing Center discovered that 19% of women snore. Young men are more likely to be the offenders compared to women the same age, but menopause brings the percentage difference between men and women much closer. This results in too many people with similar negative consequences attributed to snoring such as health and relationships issues.
Here are some issues that specifically affect women and their snoring:
Pregnancy can upset sleeping habits and lead to snoring. The increase in estrogen and blood count associated with pregnancy leads to greater mucus production. What results is nasal congestion and greater chance of snoring. Some sleeping positions and added weight associated with pregnancy can affect the diaphragm and breathing patterns as well.
Natural Weight Gain
As stated previously, women gain weight during pregnancy. Women also tend to gain weight during menopause due to a decrease in estrogen, resulting in decreased resting metabolism. More weight means more mass around your neck area, and this tissue buildup can obstruct the airway. The vibrating obstruction is known as snoring.
Both Men and Women
Overworking leaves the body without enough energy to work the throat muscles at full functionality while sleeping. Exhaustion makes a person more likely to breathe through the mouth rather than the nose and causes the tongue to relax, blocking the throat. This causes snoring.
According to the American Sleep Apnea Association, roughly 22 million Americans suffer from sleep apnea, with 80 percent of the cases being diagnosed as moderate and severe obstructive sleep apnea undiagnosed, but this disorder often goes undiagnosed. With these cases, breathing becomes sporadic while sleeping due to an obstruction or failure of the brain to continue signaling the body to breathe while sleeping. Symptoms may include:
- Awakening several times during sleep
- Sore throat
- Shortness of breath
If you feel you may be experiencing these symptoms, trained professionals can diagnose and offer treatment options.
Here are some ways to that may help to attenuate snoring:
- Change sleeping position
- Lose weight
- Avoid sleeping pills/alcohol at bedtime
Adequate sleep is important for all aspects of a person’s health and snoring could be an indication that you are not getting the best sleep you can. Consider all sleeping solutions to improve your overall health today!
How the Soundly App Can Help
Snoring remedies range from wearable devices to surgical procedures. A great substitute is using Soundly for only 15 minutes a day. This app can effectively strengthen throat muscles and is clinically proven to reduce snoring. Using Soundly helps to address the underlying reasons of snoring. The sounds that you make while playing the games help to target particular muscles that are more likely to become weaker – much like the specific sounds made in the singing exercises. Think of it as “pushups for your tongue”!
As with singing, it’s not an overnight cure for snoring and you can expect it to take around 6 weeks before your throat muscles become strong enough for you to start noticing a difference. Because it works on the same basis as singing, the results are pretty similar too. In a small scale 2016 clinical trial, participants reduced their snoring by around 20% on average but in some cases, that jumped to 60%.