Before getting into therapies or suggestions, I would like to discuss the possible causes for habitual snoring, as it is known that it is not a disorder but a symptom. Sleeping on the back, excess weight, obesity and lax throat muscles can induce and emphasize the frequency and loudness of the gurgling sounds, coming from the throat.

Snoring is a guttural sound made by some when sleeping. As they drift into deep sleep the noise rises softly and rhythmically, unless interrupted by changing position or waking up. Obesity and sleep position are triggering factors. Due to sleeping on the back and excess weight, the soft tissue and muscles at the back of throat collapse. Breathing through the mouth causes the collapsed tissue to vibrate and produce snoring. With sleep apnea, the more serious type, the person is woken up by multiple choking attacks during sleep, as breathing stops for as long as two minutes, depriving the snorer from oxygen and sleep.

If the habit is not the result of physiological obstruction of the airways, the treating physician should look for an inflammation of the air passage and prescribe an allergen elimination diet. Refined sugar and carbohydrates, saturated and trans fats, fried and processed foods, artificial sweeteners and additives, cured meat, smoking and alcohol are possible causes. Allergenic substances lead to inflammation in the airways and elsewhere in the body. Excess red meat and dairy increase mucus, which blocks airways, triggering snoring.

Another system to look into is the digestive tract. As I have emphasized in earlier articles, this system gets the most beating, hence it should be checked out. Gut problems and acid conditions promote mucus formation. Long-term intake of antibiotics and drugs affect the microflora, “beneficial bacteria.” Overindulgence and acidity also contribute to the symptom.

The condition  requires the intake of live culture yogurt, fermented foods, fresh fruits and vegetables (dark leafy greens) and their juices, fish, healthy fats (omega-3, 6, 9) and probiotic supplements in order to recover the equilibrium of the gut.

For casual and sleep apnea cases of snoring, lifestyle and diet modifications can help relieve the disorder. This includes regular moderate activity without exhaustion. A healthy balanced nutrition should include the foods in the previous paragraph. Meals should be of reasonable portions. Even little weight reduction is effective in reducing the frequency and sonority of snoring.

It is of paramount importance to stay away from allergens and pro-inflammatory foods and substances (refined sugar and carbohydrates, processed and fried foods). The diet should include plenty of water, green tea and caffeine-free herbal infusions. Raw nuts (no peanuts) and fresh and dried fruits are nutritious snacks, rich in healthy fats, vitamins, minerals and anti-inflammatory detoxifying phytochemicals.

Occasional fruit and vegetable juice fasts help cleansing and getting rid of inflammatory conditions. Lifestyle and diet modifications are necessary to correct the disorder along with a weight loss program. Even little weight reduction can minimize the loudness and frequency of snoring. Heavy meals should be avoided and not less than two to three hours away from bedtime.

Sleep apnea sufferers should be evaluated by a professional. Most of the cases respond well to the above measures of anti-inflammatory diets free of allergens, weight loss, good hydration, regular moderate activities, deep breathing and stress reduction. Smoking and alcohol should be avoided. The treating physician may recommend a laser procedure to unblock the nasal passage. Radio wave therapy can help shrink part of the soft tissue that block the airways. The procedure should be done by an experienced physician for precision. For milder conditions, oral devices are prescribed to prevent obstruction of the airways.

An important aspect is sleep position. Sleeping on the back can facilitate tongue recession and collapse of palate soft tissue. With this in mind, the snorer should sleep on either side with chin close to collarbone to lock the jaw to prevent breathing from the mouth, the tongue from receding, and palate from collapsing, which result in airway obstruction, choking, and oxygen deprivation. Reduced oxygen can cause damage to the brain and heart.

Studies showed that exercises to the palate and repetitive swallowing and chewing motions reduced snoring considerably. Strengthening the palate tissue is done through pushing the tongue backward toward the palate and holding it for several seconds. Twelve repetitions are required; each time holding the tongue forcefully longer. Stronger throat muscles and weight reduction minimize the collapsing of soft tissue and frequency and acuteness of snoring as well as neck size, an apnea indicator. Playing mouth musical instruments also tightens the muscles in the area. Exercise therapy is definitely an economical and less harmful way to treat the disorder.

Snorers may suffer unconsciously from snoring and sleep apnea, but the partners are subjected to different kinds of torment. The loud snoring is similar to mental torture. They are prevented from sound sleep that allows body and brain to repair, let alone dreaming, which is important to mental health and stability. Even if they drift into slumber at first, they are jerked awake by sudden loud snorts or scary sounds of choking, coughing and gasping for air by the snorer. They are kept awake by the snoring and fear of losing a loved one. According to a study, women whose partners snored loudly were more prone to memory decline. Some partners wear earplugs or cover their ears with pillows; others quietly leave the bedroom to sleep elsewhere in order to have healthy sweet dreams.

These may be solutions to partners but not to sufferers who need someone to assist them when they get into bouts of choking. Partners can be of great help to snorers by gently waking them up to change head positions and make them toss to either side. If side sleeping is not comfortable, support their backs with pillows to maintain the position. Snoring can be reduced tremendously with a side position, locked jaw and closed mouth. Sleeping on the back encourages snoring and breathing through the mouth, resulting in lower oxygen intake and high acid reflux. Sleeping on the face prevents snoring, but it is not good for the neck and upper spine.

There are gadgets in the market and medical appliances prescribed by doctors to prevent choking and maintain smooth breathing. Above all, sleep apnea requires treatment. Surgery may be a necessity for acute conditions. However, natural therapies minimize the repercussion of snoring on health or risk to life.  Anyway, the condition is too risky to neglect!