Snoring is the sound that results when air flows through a partially blocked airway during sleep. It is a problem that affects millions of people around the world, and while it’s a common assumption that mostly men snore, women are not exempt from snoring. While snoring is often seen as a nuisance, it can also be a sign of a more serious underlying medical condition, such as obstructive sleep apnea.
Causes of Snoring in Women
There are a variety of factors that can contribute to snoring in females, including:
- Anatomy of the mouth and throat: Some women have physical characteristics that make them more prone to snoring, such as a narrow airway, a thickened soft palate, or an enlarged tongue or tonsils.
- Nasal issues: Chronic nasal congestion or a deviated nasal septum can block airflow through the nose, forcing people to breathe through their mouths, which can lead to snoring.
- Obesity: Excess weight, especially around the neck, can put pressure on the airway and narrow it, leading to snoring.
- Alcohol and sedatives: Alcohol and sedatives relax the muscles in the throat, which can cause the tongue and soft palate to collapse and block the airway, leading to snoring.
- Sleep position: Sleeping on the back can cause the tongue and soft palate to fall back into the throat, blocking the airway and causing snoring.
- Hormonal fluctuations: Women may experience increased snoring during certain times of their menstrual cycle, such as during pregnancy or menopause, due to hormonal changes.
- Other medical conditions: Some medical conditions, such as allergies, asthma, and chronic obstructive pulmonary disease (COPD), can also cause snoring.
- Source: Sleep Foundation
How to Stop Snoring in Woman
If you are a woman who snores, there are a number of things you can do to reduce or eliminate the problem, including:
- Change your sleep position: Sleeping on your side can help to keep your tongue and soft palate from collapsing into the back of your throat. You can try using a body pillow to help you stay on your side throughout the night.
- Maintain a healthy weight: Losing weight, especially around the neck, can help to open up your airway and reduce snoring.
- Limit alcohol and sedatives: Avoid drinking alcohol or taking sedatives before bedtime, as these can relax the muscles in your throat and make snoring more likely.
- Use a mandibular advancement device (MAD): A MAD is a dental appliance that fits over your teeth and gently pushes your lower jaw forward, which helps to open up your airway and reduce snoring.
- Use nasal strips or an external nasal dilator: Nasal strips and external nasal dilators can help to open up your nasal passages, making it easier to breathe through your nose and reducing snoring.
- Treat chronic nasal congestion: If you have chronic nasal congestion, talk to your doctor about treatment options. Treating nasal congestion can help to reduce snoring.
- Practice good sleep hygiene: Establish a regular sleep schedule and stick to it as much as possible, even on weekends. Getting enough sleep can also help to reduce snoring.
Additional Considerations
In addition to the options above, there are some additional things you can do to help reduce snoring, such as:
- Avoid caffeine and nicotine before bed: Caffeine and nicotine can stimulate the central nervous system and make it more difficult to fall asleep. They can also irritate the throat and make snoring worse.
- Elevate the head of your bed: Elevating the head of your bed by about 10-15 centimeters can help to reduce snoring by preventing fluid from accumulating in the back of your throat.
- Use a humidifier: A humidifier can help to moisten the air in your bedroom, which can reduce snoring caused by dryness.
If you are a partner of someone who snores, there are a few things you can do to support them and help them get a better night's sleep, such as:
- Encourage them to try the options above: Talk to your partner about the options above and encourage them to try them.
- Be patient: It may take some time for your partner to find the right solution for their snoring. Be patient and supportive as they try different things.
- Use earplugs or a white noise machine: If your partner's snoring is disruptive to your sleep, you can try using earplugs or a white noise machine to block out the noise.
If you have tried the above and your snoring persists, talk to your doctor. There may be an underlying medical condition that is causing your snoring and requires treatment.
Snorblok has over 15 years of experience and is committed to helping people improve their sleep and provides an extensive range of market tested anti snoring solutions including MAD devices (NitePro), nasal dilators and nasal strips.
