Chronic Snoring – When Should You Be Concerned?

Are There Ways to Reduce Your Snoring?

Certain lifestyle changes may help to ease snoring:

• Reduce or eliminate your alcohol consumption, especially close to bed time.
• Losing weight can help to open your airways more.
• Change your sleep position. If you find you snore more when you sleep on your back, try sleeping on your side or raise your head with a pillow.
• If snoring is caused by congestion, try using a saline nasal spray or taking a decongestant before bed. Always check with your health care provider if you start taking this medication on a regular basis.

Do Snoring Strips and Oral Appliances Work?

Snoring Strips

A snoring strip, also referred to as a nasal strip, is a strip with an adhesive backing that can be affixed externally to each side of the nose. The strip has two layers of plastic that pull outward, which help to open the nasal passages more widely. Some research has indicated that they can effectively reduce snoring in some people but they may not work for everyone.

Oral Appliances

Oral appliances are another type of device designed to reduce snoring. You wear the device (similar to a mouth guard) in your mouth to keep your airway open while you sleep. They generally work by pulling the lower jaw or tongue forward, so tissues do not fall back and narrow the airway. The most effective oral appliances are usually custom-fit by dentists but there are some types of over-the-counter appliances that are available. These devices can be effective but may not work for everyone.

What about Mouth Taping?

A recent trend popularized on social media is a process called mouth taping. Some people claim that it can it can help to prevent snoring while you are sleeping. What is it and does it work?

With mouth taping, before you go to bed you tape your mouth shut with medical-grade, adhesive tape so you are forced to breathe through your nose instead of your mouth. The theory behind mouth taping is that by forcing nasal breathing, you maximize your airway while you sleep. Sleeping with your mouth open may worsen snoring because it allows the tongue to fall back, which narrows the airway—and can increase snoring.

There is limited medical research on the benefits of this trend, but proponents of mouth taping claim that they experience less snoring, an improvement in dry mouth in the morning and they feel more rested.

This technique however, does not come without risks. If a person truly needs to breathe through their mouth while they sleep due to nasal obstruction or other reasons, mouth taping can lead to difficulty breathing at night. You may also may experience irritation or an allergic reaction from the tape being used. Others may experience increased anxiety and difficulty sleeping if they are uncomfortable with their mouth being taped shut.

Mouth taping is even riskier for people who are already struggling with conditions like nasal obstruction or chronic allergies and poses a serious risk for people with sleep apnea and other medical conditions like asthma, congestive heart failure, emphysema and COPD. Since it forces you to rely only on your nose for air, it can potentially lead to severe respiratory distress, significant drops in oxygen levels, and may aggravate underlying health issues during sleep.

When Is Snoring a Sign of Something Serious?

If lifestyle changes and other efforts do not seem to work to alleviate or lessen your snoring, speak with your healthcare provider. They can evaluate your symptoms and may order a home sleep test (HST) or an overnight sleep study for further analysis. They can also perform a full physical examination to see if there are any underlying health related causes for your snoring.

In some cases, snoring may be linked to a sleep disorder called obstructive sleep apnea (OSA). If you have additional symptoms including paused breathing, restless sleep, chest pain, gasping or choking at night, as well as daytime sleepiness, headaches, or memory problems, talk to your health care provider about your snoring.

Some people just snore louder or more frequently than others. However, since snoring can sometimes be a sign of a more serious underlying medical condition with negative health consequences, consult with your physician to get an evaluation and the treatment you need. 

Learn more about Sleep Medicine at Catholic Health.