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I’m a big supporter of getting a good night’s sleep, but when snoring is an issue, probably nobody gets a good night’s sleep! Snoring is a common problem among adults (and can happen to children too!), so you or your child’s lack of sleep is something worth investigating. Or if you don’t feel rested in the morning.
Causes of snoring
Adults and children snore for some of the same reasons, but not always. Here are some of the most common causes of snoring:
Obstructive Sleep Apnea (OSA)
With sleep apnea, the upper airway collapses, resulting in apnea. This causes the person to wake up to breathe again. For many people with OSA, staying awake through the night is a regular occurrence, even if they don’t even know it. Snoring is caused by the patient trying to breathe through a constricted airway. This is common in adults.
Fat
Another common cause of OSA and snoring is obesity and being overweight. A 2010 study in the journal Chest found that weight loss had a significant effect on OSA symptoms including snoring. This is true for children as well as adults.
Swollen tonsils
The tonsils and adenoids are found near the back of the throat. They can become swollen or enlarged due to illness or other problems. As they enlarge, the tonsils and prostate glands can interfere with breathing. This is a common cause of snoring in children.
Structural problems
Certain structural problems, such as a deviated septum, can cause snoring. Check with a trusted doctor to see if this is a concern for you or your child.
Breastfeeding time is shortened
A 2012 study found a correlation between the duration of breastfeeding and the likelihood of snoring in children. Breastfeeding plays an important role in the formation of the color palette above, so this could be the reason for this association.
Congestion and allergies
Swelling or congestion from allergies, colds, or other congestion can sometimes lead to snoring. This type of snoring is usually not a cause for concern as it is only temporary but can still be uncomfortable for the snorer (and family members sleeping nearby!). Often, this can be helped by changing sleeping positions or using remedies for swelling and soft tissue inflammation.
Is snoring a big deal?
Sometimes minor snoring is usually not a cause for concern. This can happen because of a stuffy nose, a sinus infection, or other temporary problems. But when snoring becomes frequent, especially in children, it is cause for concern. Snoring and OSA can cause many health problems including:
Heart disease
A 2008 article explains that patients with severe sleep apnea are also at increased risk for coronary heart disease, congestive heart failure, and stroke.
Blood pressure problem
The same article also notes that disruptions in breathing in patients with sleep apnea also activate the sympathetic nervous system, which increases blood pressure. This can lead to blood pressure problems later on.
Heart arrhythmia
Due to increased blood pressure, arrhythmias may manifest. The above article notes that more research is needed to understand the role of sleep apnea in heart disease, but experts say the current findings are concerning enough to recommend addressing sleep apnea. when sleeping and snoring as soon as possible.
Diagnosing Attention Deficit Hyperactivity Disorder (ADHD)
While snoring doesn’t directly cause ADHD, if children don’t get enough rest due to being interrupted by snoring, it can be difficult for them to concentrate the next day. For this reason, it is important to take snoring and sleep breathing seriously.
Natural home remedies for snoring
If you or your child are experiencing breathing problems while sleeping, it is important to visit your healthcare provider for an accurate diagnosis of a sleep disorder. Once you know what you’re dealing with, you and your doctor can come up with a plan to improve your breathing and sleep. Usually, a CPAP machine is considered a remedy, but there are other options as well. Here are some options you can consider to stop snoring:
Vivos
Our family is using Vivos to optimize children’s appetite as they sleep. This device opens up the roof of the mouth naturally and keeps the airway open. We noticed better sleep and less mouth breathing. Vivos also works for adults and has helped my husband with his snoring (so good for him and me!).
Dental diet
As Dr. Steven Lin explains in this podcast episode, the food we eat plays an important role in how our mouths form. Fat-soluble vitamins and healthy fats are important for oral health
Fat-soluble vitamins to focus on are:
- vitamin A
- vitamin D
- vitamin K2
Even so, these fat-soluble vitamins are rare in nature. They come from only a small group of foods, which is why many traditional cultures treasure these foods. My family prioritizes consuming more fat-soluble vitamins as well as plenty of healthy fats. We eat a lot of fermented foods, organ meats, raw avocados, coconut oil, avocados and fish to get our vitamins and healthy fats.
Lifestyle change
While diet is a very important factor for health, there are other lifestyle factors that can help reduce snoring. Here are a few suggestions:
- Stop smoking
- Cut down on alcohol before bed
- Do not take sedatives before going to bed
- Get enough sleep
There are also some tricks to reduce snoring that you can try such as changing your sleeping position (sleeping on your side instead of on your back), elevating the head of your bed (or adding an extra pillow), and using a nose patch when walking. sleep. .
Humidifier
A humidifier can help humidify the air in a bedroom at night, but can be used throughout the house during the day. Moist air soothes and relaxes the bronchial tubes and nasal passages making breathing easier.
OSA exercises
There are several exercises you can do to strengthen and tone your tongue, throat, and mouth so that airflow is not obstructed. Here are some from Sleep Solutions NW:
Tongue exercise
This exercise stretches the muscles of the tongue, jaw, and throat.
- Open your mouth wide and stick out your tongue.
- Stretch to touch your chin with the tip of your tongue.
- When your tongue is as close to your chin as possible, hold it there for 5 seconds.
- Next, stretch your tongue to try and touch your nose. Hold for 5 seconds.
- Repeat 10 times per day.
Vowel pronunciation
This exercise helps to stretch the muscles of the mouth and throat. It also trains the palate to be soft.
- Start by standing in front of a mirror.
- Pronounce each vowel (A, E, I, O, U) but remember to exaggerate the mouth movement with each vowel.
- Make sure you are forming each vowel by stretching your mouth.
- Repeat each vowel 5 times.
Tiger Yell
This exercise helps strengthen the muscles in the back of the throat.
- Stand in front of the mirror.
- Open your mouth and say “ahh”, making sure that your tongue sticks out as far as possible and brings it to the bottom of your mouth.
- Also, make sure that the uvula (the small piece of flesh at the back of your throat) is raised when you stick your tongue out.
- Keep the uvula elevated for 5 seconds. Repeat the exercise 10 times.
Tongue Clench
This exercise works the muscles in the back of the throat.
- Stick out your tongue and gently bite down to keep it in place.
- Swallow 5 times in a row.
- Repeat the exercise 5 times.
- Repeat the entire sequence 4 times a day.
Snoring Keeping You Awake? Try these snoring remedies
Whether it’s your own snoring or your partner’s or your children’s (they’re always in mom’s bed anyway!), snoring can keep you awake. Fortunately, there are some simple natural remedies that can help. Create a plan with your doctor and enjoy better sleep for the whole family!
This article has been medically reviewed by Dr. Shani Muhammad, MD, board certified in family medicine, and has been in practice for over ten years. As always, this is not personal medical advice and we recommend that you speak with your doctor.
How do you deal with snoring? Have you tried any of these snoring remedies?
Source:
- Romero-Corral, A., Caples, SM, Lopez-Jimenez, F., & Somers, VK (2010). Interaction between Obesity and Obstructive Sleep Apnea. Chest, 137(3), 711–719.
- Persistent snoring in preschool children: predictors and correlations of behavior and development. (2012). Department of Pediatricsfirst.
- Jean-Louis, G., Zizi, F., Clark, LT, Brown, CD, & McFarlane, SI (2008). Obstructive sleep apnea and cardiovascular disease: The role of the metabolic syndrome and its components. Journal of Clinical Sleep Medicine, 04(03), 261–272.
