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When asked, "Do you snore habitually?", it's hard to admit, isn't it? Even more so for women.
This time, we will explain about snoring in women. By reading this article, you can learn the causes and countermeasures for snoring!
1. Snoring in women is a problem that anyone can suffer from
Surprisingly, many women suffer from snoring. This might be because men are generally perceived to be the primary sufferers.
However, one in three women also suffer from snoring. And many of those who suffer do not consult others.
Why not learn about the characteristics of snoring that should be dealt with immediately and how to deal with them, and alleviate that problem?
2. What causes snoring?
Snoring occurs when the upper airway narrows due to some cause.
If you leave a window slightly open, a flute-like sound can occur when a strong wind blows through it. It's the same principle.
There are various reasons why the upper airway narrows, and depending on the cause, specialized medical treatment may be required at a hospital.
2-1. The mechanism of snoring
Snoring occurs when the upper airway narrows and air passes through it. However, a normal upper airway has enough width to allow sufficient airflow, so snoring does not normally occur.
In other words, snoring is also a sign that the upper airway is narrowing.
The upper airway can narrow due to relaxation of the muscles around the pharynx or sleeping posture, but this is temporary. People who snore chronically may need treatment, as their upper airway remains narrowed for some reason.
2-2. Snoring may be a sign of illness
If the upper airway is constantly narrowed, you cannot breathe sufficiently during sleep, leading to a decrease in sleep quality.
Also, if you snore heavily while sleeping and wake up when the snoring stops, you may have "sleep apnea syndrome."
Sleep apnea syndrome is, as the name suggests, a condition where breathing stops during sleep, and it can trigger strokes and myocardial infarctions. It can also cause traffic accidents such as drowsy driving, so caution is required.
3. Both men and women prone to snoring have certain characteristics
People who are prone to snoring have certain characteristics. We will introduce characteristics that are visible and those that are not.
3-1. Observable characteristics
Overweight people and those with short, thick necks are said to be prone to snoring. Such people tend to accumulate fat around their necks, which narrows the upper airway.
Additionally, people with small jaws or large tongues are said to be prone to snoring. If the jaw is small, the tongue is more likely to fall into the airway, which often obstructs the upper airway.
The same thing happens if the tongue is large relative to the size of the jaw.
It's difficult to gauge the size of your own jaw or tongue, but people with a "small jaw and crooked teeth" tend to snore. Such individuals may snore chronically even if they are thin.
Furthermore, older women are more likely to snore chronically after menopause. This is because female hormones have an anti-snoring effect. When menopause occurs, the secretion of female hormones decreases, making snoring more likely.
3-2. Characteristics evident from lifestyle habits
Lifestyle habits that make one prone to snoring include alcohol consumption, smoking, sleeping posture, and taking sleeping pills.
Smoking weakens the mucous membranes of the throat and nose, making them prone to inflammation from minor irritation. Inflamed mucous membranes can swell, narrowing the upper airway.
Additionally, alcohol consumption and the use of sleeping pills excessively relax muscles, narrowing the upper airway.
Sleeping posture also affects snoring. Many people find that sleeping on their back tends to compress the upper airway, making them more prone to snoring.
Furthermore, mouth breathing can make you prone to snoring. If you always wake up on your back with a dry mouth, it is highly likely that you are a mouth breather.
4. Is it okay to leave snoring in women untreated?
Some types of snoring in women are fine to leave untreated, while others are not.
The distinction is whether you can sleep soundly. If you snore but sleep deeply and wake up feeling refreshed in the morning, it is called "primary snoring" or "simple snoring," and is not a significant problem.
Snoring only when you've exercised or worked too hard is also probably fine. In such cases, you are tired and sleeping more deeply than usual, so your muscles relax, making you more prone to snoring.
If you have self-reported symptoms such as waking up multiple times during the night, not feeling refreshed in the morning, or experiencing extreme daytime sleepiness, and your family points out your snoring, you should suspect the possibility of sleep apnea syndrome.
When sleep apnea syndrome is present, snoring is loud, stops abruptly, and then resumes with loud snoring in a cycle. In this case, you should consult a doctor as soon as possible. If left untreated, it can lead to diabetes and high blood pressure, and also increases the risk of depression. There is also a risk of stroke and myocardial infarction, so caution is required.
5. Women can also do it! What are the measures to prevent snoring?
Even harmless snoring can disturb the sleep of family members sleeping with you. However, many women feel embarrassed when their snoring is pointed out.
For those women, we will introduce self-help measures to prevent snoring. Please give them a try.
5-1. Use an appropriate pillow
If your pillow is too high, your neck will be compressed and bent into a "V" shape, making you more prone to snoring. If you are using a pillow that is 7cm or higher, you are likely to snore.
Simply changing the height of your pillow can reduce snoring. If commercially available pillows are often too high, consider getting a custom-made pillow.
5-2. Consciously breathe through your nose
Humans are naturally nose breathers. However, if you suffer from nasal congestion or deviated septum, you may become a mouth breather. Many people also breathe through their mouth due to habits formed in childhood.
Mouth breathing makes you prone to snoring. If you can't help but breathe through your mouth due to nasal congestion or other issues, we recommend seeking appropriate treatment from an ENT specialist.
If you breathe through your mouth unconsciously, use commercially available nose tape or consult your family doctor.
5-3. Lose weight to secure the airway
As mentioned earlier, excessive weight gain can lead to fat accumulation in the upper airway, making you more prone to snoring.
The degree of obesity that makes one prone to snoring varies from person to person, but if family members say "you've started snoring recently" and you've been diagnosed with obesity during health checkups, obesity is often the trigger for snoring.
Currently, some ENT clinics also offer diet counseling for the purpose of improving snoring.
Dieting has many benefits, not just for improving sleep. If you feel you might be overweight, try to improve your diet and get moderate exercise.
Summary: If you notice snoring in women, review your lifestyle.
This time, we introduced the causes and countermeasures for snoring in women. While many women suffer from snoring, there are ways to improve it yourself, so start by reviewing your lifestyle.
- 1 in 10 women snore
- There are multiple reasons for snoring, including obesity and decreased female hormones.
- Snoring can also be a symptom of an illness.
- Snoring can sometimes subside with lifestyle changes.
If you don't have a medical condition like sleep apnea syndrome, snoring can sometimes be resolved by improving your lifestyle. Please give it a try.
