What should I do if I snort in my sleep and wake up by the sound of snoring? Is there any way to prevent snoring?

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Can’t sleep in the middle of the night? Snoring?

Or woken up by snoring and insomnia?

According to relevant data, about 45% of adults worldwide snore occasionally (snoring), and 25% of adults snort regularly.

Snoring is, in fact, a pervasive phenomenon of poor sleep.

But many people don’t take it to heart, and even think it’s a sign of good sleep quality.

However, the truth is that severe snoring can lead to obstructive sleep apnea syndrome (OSA), which is a serious health hazard.

(Above: A 30-year-old boy died suddenly from snoring, picture source sohu↑)

So, what are the common causes of snoring? What’s the rationale behind it?

What can I do to stop snoring, or reduce or reduce the symptoms of snoring? This article will tell you the answer.

Let’s have a look together↓

The reason and the rationale behind snoring

Snoring (commonly known as snoring) is the vibration of the body’s breathing structure and the sound produced by respiratory air flow during sleep >.

This sound can be loud and unpleasant, and snoring while sleeping can be a sign or alarm for obstructive sleep apnea (OSA).

Meanwhile, snoring is the result of the relaxation of the uvula and soft palate, these tissues can relax to the point of partially blocking the airway, causing irregular airflow and vibrations .

Snoring is one of the causes of sleep deprivation, research has found.

Snoring is often associated with the sleep disorder obstructive sleep apnea (OSA).

→Causes of Snoring

Snoring can be caused by a variety of factors, such as the structure of the mouth and sinuses, alcohol consumption, allergies, colds, obesity, and overweight.

When going from light sleep to deep sleep, muscles in the roof of the mouth (soft palate), tongue, and throat relax. The tissue in the throat relaxes sufficiently resulting in partial blockage of the airway and vibrations.

The narrower the airway, the stronger the airflow, which increases tissue vibration, resulting in louder snoring.

Potential causes of snoring include the following:

→Special oral structure

A low, thick soft palate can narrow the airway in the air.

In general, people who are overweight or obese may have excess fat at the back of the throat, narrowing the airway.

Similarly, if the triangular piece of tissue that hangs over the soft palate (the uvula) becomes longer, air flow is blocked, causing increased vibration, which can lead to snoring.

→Drink before bed

Having too much alcohol before bed may also cause snoring; Alcohol relaxes the muscles in the throat area and reduces natural defenses against airway obstruction, leading to obstruction risk Increase.

Also, heavy drinking can dehydrate, which can dry out the muscles of the mouth and throat, making it easier to snore.

→Nasal structural problems

Irregular nasal structures, such as chronic nasal congestion or a deviated septum between the nostrils (deviated septum), may also contribute to snoring.

→Too tired and not getting enough sleep

Too tired during the day and lack of sleep can lead to further relaxation of throat muscles, reducing natural defenses against airway obstruction, leading to snoring, a vicious cycle.

→Inappropriate sleeping position

Snoring is usually most frequent and loud when sleeping on your back, because the effects of gravity on the throat can narrow the airway and partially obstruct airflow,

Studies have found. On the side, the deficiency can be improved appropriately.


In general, the risk of obstructive sleep apnea increases with age.

Also, genetic factors may be possible risk factors for obstructive sleep apnea.

How to prevent snoring

There is no particularly quick cure for snoring, and nearly all snoring treatments revolve around relieving breathing discomfort by clearing the airway.

You can start by changing your lifestyle. Generally speaking, there are four ways:

1. Lose weight;

2. Avoid drinking alcohol before bed;

3. Avoid sleeping on your back;

4. Don’t be too tired and get enough sleep.

In addition, for patients with obstructive sleep apnea OSA, doctors may recommend the following:

→Using Oral Appliances

Appropriate oral appliances can help raise the jaw, tongue, and soft palate to keep the air passages (airways) open, reducing the risk of airway obstruction and snoring.

→Continuous Positive Airway Pressure (CPAP)

This method involves wearing a mask over the nose or mouth while the patient sleeps, and the mask works by directing compressed air from a small bedside pump to the airway to allow the patient to sleep during sleep Keep the airway open.

Devices such as CPAP (SEE-pap) can eliminate snoring and are most commonly used to treat snoring associated with OSA.

Clinically speaking,CPAP is the most reliable and effective treatment for OSA.

However, patients may experience uncomfortable fit and sleep disturbance from machine noise.

→Upper airway surgery

There are many surgeries that open up the upper airway and prevent significant narrowing during sleep through various techniques.

In a procedure such as uvulopalatopharyngoplasty (UPPP), the patient is given general anesthesia, and then the surgeon tightens and trims excess tissue in the patient’s throat to open the airway.

As another example, Maxillary Advancement (MMA) surgery involves moving the upper and lower jaw forward to help open the airway.

There is also a newer surgical technique called hypoglossal nerve stimulation which uses a stimulated nerve to control the forward movement of the tongue so that when you breathe, the tongue moves Does not obstruct the airway.

In addition to these measures, studies have found that a low-carb ketogenic diet can help reduce and improve the symptoms of snoring.

Many friends have found that after low carbon, they don’t snor much. What is the principle behind it? Then look down ↓

Low-carb diet reduces snoring

New research suggests that the ketogenic diet affects a brain chemical important for sleep regulation: adenosine (an inhibitory neurotransmitter ( inhibitory neurotransmitter), may promote sleep.)

Adenosine builds up in the body throughout the day; over time, it helps promote deeper slow-wave sleep at night.

A survey of Japanese female workers found that high intake of sweets and noodles was associated with poorer sleep quality.

A high intake of confectionary and noodles was associated with poor sleep quality, as evidenced by a high global Pittsburg Sleep Quality Index score,

→The ketogenic diet “saved” my snoring

Many foreign netizens shared their stories. Since I started the ketogenic diet for two weeks, my snoring symptoms disappeared almost immediately.

Also, the rationale behind the ketogenic diet limits carbs, so it helps the body fight inflammation and reduces excess in the neck fat and allergies, open airway muscles, reduce/stop snoring symptoms.

Many of our readers stopped snoring after going low-carb.

The ketogenic diet also helps remove inflammation, reduce nasal congestion and allergy symptoms, and allow patients to breathe more freely.

→Low-carb diet intervenes OSA patients, the effect is significant

Additionally, in 2016, a study published in the Asia Pac Fam Med. on obstructive sleep apnea in Japanese obese men Suspended and primary hypothyroid patients underwent a low-carb diet intervention.

Researchers found that after 6-18 months on a low-carb diet, patients lost 2.5 kg or less of their body weight, and their symptoms of sleep apnea also decreased.

They concluded that LCD (low-carb diet) may be an effective intervention for weight loss in obese Japanese patients with obstructive sleep apnea (OSA).

Key Thin Dragon Says

Many people with snoring are more or less fatter than the average person.

In obese people, excess fatty tissue in the back of the throat can block the airway and cause difficulty breathing.

The low-carb ketogenic diet has been proven to be one of the most effective ways to lose weight. (Related reading: Don’t just use ketogenics to lose weight? | This article tells you why…)

By losing weight, improving bad living habits, not smoking or drinking, adjusting sleep posture, and taking appropriate medical methods to assist treatment, I believe that snoring symptoms can be alleviated to a certain extent.

Of course, it doesn’t necessarily solve everyone’s problems. As for snoring caused by genetic factors, it may be another matter.