Get rid of annoying snoring: Prevention and treatment of sleep apnea syndrome

16. Get rid of annoying noises: snoring

Simple snoring is actually quite normal; almost every middle-aged man snores to some extent. However, if the snoring stops halfway through, it's a very alarming situation. This intermittent snoring is medically known as "sleep apnea syndrome."

The criteria for sleep apnea syndrome are: more than 30 instances of breathing stopping for more than 10 seconds each during a continuous 7-hour sleep period, or more than 5 instances of breathing stopping for more than 10 seconds each within an hour. If we calculate on average, each breathing stop lasts 10 seconds, then 30 instances of breathing stoppage total 300 seconds, meaning that the patient experiences a lack of breathing for at least 5 minutes during sleep. In some more severe cases, the breathing stoppage time can even reach half of the resting time.

The impact of snoring on one's own health and that of others

Lethargy. People who snore at night are more prone to car accidents while driving during the day. This is because many snorers believe they are sleeping soundly, but the opposite is true. Due to frequent apnea at night, snorers often experience chest tightness, shortness of breath, waking up gasping for air, restless sleep, tossing and turning, excessive sweating, and fidgeting limbs, indicating very poor sleep quality. This also leads to daytime drowsiness and difficulty concentrating. Studies show that 40% of traffic accidents are related to sleep, and many people who die in traffic accidents have sleep apnea. Due to poor sleep quality at night, these people can even fall asleep for a few tens of seconds while waiting at a red light, and their drowsiness while driving is often the cause of accidents.

Noise. Loud snoring creates a lot of noise, which might force you to sleep on the sofa or make you the last to go to bed so as not to disturb others. In the United States, a man had to go to the hospital to find out the cause of his snoring after being separated from his wife for 15 years because it was disturbing his neighbors.

Death or shock. This is the most serious condition and generally only occurs in patients with severe sleep apnea. There was a man abroad who suffered from this condition; his wife was extremely sensitive to his snoring. If she didn't hear him snoring, she would wake him immediately, fearing he might quietly pass away.

Cardiovascular disease. If breathing frequently stops, the binding of oxygen to the blood is obstructed, which puts a great burden on the cardiovascular system. Over time, this can easily lead to brain damage, arrhythmia, and other conditions.

7 Tips to Quit the "Habit" of Snoring

① Quit smoking and drinking. Alcohol has a numbing effect, causing muscles to relax and resulting in loud snoring. Middle-aged men who snore regularly should avoid drinking alcohol before bed, especially strong liquor. Smoking irritates the respiratory tract, causing swelling and making snoring more likely. ② Lose weight. Overweight people are more prone to snoring than underweight people. ③ Use a low pillow, ideally with a thickness equal to the width of one shoulder. ④ Those with severe snoring should sleep on a firm mattress, not a soft one. ⑤ Some medications, such as antihistamines and sleeping pills, can relax muscles and should be avoided. ⑥ Middle-aged men who snore regularly can make a small pocket in the back of their clothing and place a small ball inside to avoid sleeping on their back. ⑦ Chew raw scallions before bed.

Sleeping in a side-lying position, especially on your right side, can prevent the uvula, soft palate, and tongue from relaxing and falling back during sleep, which can worsen upper airway obstruction. You should force yourself to adopt this sleeping position, understanding that it is closely related to your health and well-being.