In cartoons, it’s depicted as sawing logs — a metaphor that isn’t too far off from the grumbling, grating, sometimes harsh sound of snoring.
Snoring may be distracting, especially to a partner or anyone else nearby, but it’s not uncommon. About half of all people have snored at some point in their lives, and there are plenty of possible causes.
Snoring occurs when the flow of air that you breathe in — from your nose, mouth or both — causes the tissues in the back of your throat to vibrate.
There are many harmless reasons you might snore, such as having a cold or allergies. In some cases, it’s not likely to disrupt your sleep, though it may leave you with a dry mouth or sore throat when you wake up.
“However, snoring can also be a sign of obstructive sleep apnea,” explains Ilene M. Rosen, MD, MSCE, physician at the Penn Sleep Center Cherry Hill. “Obstructive sleep apnea is a serious sleep disorder that causes you to temporarily stop breathing when you’re asleep and can put your health at risk.”
Just because you snore doesn’t mean you have sleep apnea. Still, it’s important to recognize the difference between snoring that’s just bothersome and snoring that can come with serious health risks. Here’s how to know if your snoring might be caused by sleep apnea — and when you should see your physician.
Primary Snoring vs. Sleep Apnea: Which One is It?
If you’ve been nudged by your partner while sleeping or you’ve even woken yourself up, you know snoring can be frustrating. Because there are different types of snoring, it’s important to determine what may be causing it before deciding on the best treatment.
Snoring that’s not caused by sleep apnea — called primary snoring — can be caused by a number of things, including:
- Older age, which can cause more relaxed throat muscles
- Nose or throat conditions, such as a deviated septum (when the wall that divides the nose is pushed to one side) or enlarged tonsils
- Sleep style, especially sleeping on your back
- Use of alcohol, other depressants or muscle relaxants close to or at bedtime
- Being overweight, which leads to poor muscle tone and more tissue around the neck
Some of these causes of primary snoring are out of your control, but others are a little more in your hands. For instance, you can try sleeping on your side or avoiding alcohol use before bed to avoid the disruption of snoring.
Other times, snoring may be a sign of sleep apnea, and a physician can help you stop snoring to lower your risk of certain health conditions.
When Your Snoring Might Be Sleep Apnea
The causes of sleep apnea range from medical conditions to your anatomy — anything that blocks your airway while you sleep. Causes of sleep apnea include:
- Obesity
- Large tonsils
- Endocrine disorders, such as hypothyroidism
- Neuromuscular conditions, such as stroke or muscular dystrophy
- Heart or kidney failure
- Genetic conditions, such as cleft lip and cleft palate
- Premature birth (babies born before 37 weeks of pregnancy)
Sleep apnea snoring tends to have different characteristics than primary snoring — and more serious consequences. You may have sleep apnea if, while you sleep, you:
- Snore extremely loudly
- Pause while breathing for more than 10 seconds
- Take shallow breaths
- Gasp or choke
- Are restless
“If you feel excessively tired during the day even after sufficient sleep, that may also be a sign of sleep apnea,” explains Dr. Rosen.
Keep in mind that your partner may be the first to notice some of these signs, so be sure to ask them, too.
Sleep Apnea and Your Health
Problems with sleep apnea can go beyond disrupting your sleep and the sleep of anyone who’s nearby.
“It’s important not to underestimate the potential impact of snoring, especially if you may have sleep apnea,” says Dr. Rosen.
Sleep Quality Complications
When your breathing pauses, you will either move from deep to light sleep, or completely wake up — both of which decrease the quality of your sleep. This disrupted cycle can also cause your body to release stress hormones and impact the way your body uses energy. All of these factors can make you feel extra sleepy and groggy throughout the day.
Poor sleep quality can do more than make you tired. It can also lead to problems such as weight gain, memory loss, skin aging, depression and learning difficulties.
Unfortunately, this can be a harmful cycle. For instance, sleep apnea puts you at risk for weight gain, but obesity can also put you at risk for sleep apnea.
Oxygen Level Complications
The most serious complications of sleep apnea are a result of the cycles of decreased and increased oxygen levels that come from breathing pauses.
“This fluctuation can lead to inflammation that may cause a build-up of plaque in your blood vessels, also known as atherosclerosis,” explains Dr Rosen.
This build-up can increase your chances of heart attack, stroke, type 2 diabetes and damage to your pancreas.
How a Physician Can Help Your Sleep Apnea
The good news is that sleep apnea is treatable. Treatments range from simple lifestyle changes to wearing a breathing device when you sleep.
If you think you might be suffering from sleep apnea, your first stop should be a physician’s office. You can prepare for your appointment by bringing a record of your sleep, such as keeping a journal of when you sleep, your levels of fatigue and other symptoms. You may also want to ask your partner if you have any symptoms, such as snoring heavily, gasping or stopping breathing.
In order to diagnose sleep apnea, your physician may recommend you for a sleep study, which may require an overnight stay at a sleep center. Alternatively, sleep apnea testing may be done at home, depending on your symptoms. During an in-lab sleep study, physicians will look at factors such as your brain waves, eye movement, heart rate and oxygen levels — all of which can determine if you have sleep apnea and how severe it is.
Treating Sleep Apnea
The main problem with sleep apnea is that your airway becomes obstructed when you sleep.
“The purpose of treatment is to keep the airway open so oxygen can flow freely,” adds Dr. Rosen.
Treatment for sleep apnea may include:
- Healthy lifestyle changes, such as eating healthy, exercising and quitting smoking
- Breathing devices, such as a continuous positive airway pressure (CPAP) machine, which involves wearing a mask over your nose and sometimes your mouth, to provide you with continuous air as you sleep
- Mouthpieces, which temporarily reposition the jaw or tongue to allow air to flow through during sleep
- Mouth and facial muscle therapy, which can help improve your tongue position and strengthen your facial muscles
Living with Sleep Apnea
It’s critical to live a healthy lifestyle if you have sleep apnea, which may include diet changes and staying active. These help to mitigate symptoms and reduce the severity of your sleep apnea. Regular monitoring by your physician may also be necessary to ensure your treatment is working as it should.
Sleep allows your body to recharge, revitalize and stay healthy. Without adequate sleep, your health and well-being are at risk. With simple lifestyle changes and treatment, you — and those around you — can sleep better for a more rested tomorrow.