Know 8 Causes Of Snoring In Women With Self-Help Strategies And Ways To Avoid It

A quiet or loud sound coming from a sleeping person is called snoring and this is a common issue that affects many women. It often disrupts sleep and leads to various health concerns. Understanding the underlying causes of snoring in women helps in finding effective solutions. Among adults between 30 and 60, 44% of adult men and 28% of aged women snore. About half of people over 60 snore regularly. In women, snoring can be attributed to the structure of the mouth and sinuses, lifestyle habits, and certain medical conditions. 

Identifying these causes can help devise strategies to overcome the problem and improve sleep quality. Self-help strategies offer practical and natural ways to reduce snoring. Numerous methods are available, from adjusting sleep positions and using essential oils to incorporating specific exercises and dietary changes. By addressing the root causes of snoring in women and implementing these self-help techniques, you can significantly reduce snoring and enjoy more restful, uninterrupted sleep. 

So, to know more about the causes of snoring in women, check out this blog! 

Table Of Contents 

1. Why Does Snoring Happen? 

2. 8 Causes Of Snoring In Women 

3. How To Avoid Snoring While Sleeping? 

4. How To Stop Snoring Women Naturally? 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

8. References 

Why Does Snoring Happen? 

Snoring happens when airway obstruction occurs during sleep, causing the tissues in the throat and nasal passages to vibrate and produce sound. This obstruction can occur for several reasons, such as when the airway narrows, increasing resistance to airflow. The narrower the airway, the more effort is required to move air through it, which in turn causes the tissues to vibrate more vigorously. Factors like excess throat and nasal tissue, tongue position and mouth breathing can all contribute to this narrowing and subsequent vibration.  

For instance, when a person breathes through their mouth due to nasal obstruction, the air passage through the mouth can cause increased tissue vibration, leading to snoring. Overweight individuals with thicker necks may experience greater pressure on their airways, making them more prone to collapse during sleep and thereby increasing the chances of snoring.  

Excess tissue around the throat or nasal passages can further obstruct airflow, intensifying the vibrations that cause snoring. The tongue's position can also play a significant role; falling back into the throat during sleep can lead to a blocked airway and lead to snoring. Understanding these helps individuals identify potential solutions to reduce or eliminate snoring, improving their sleep quality and that of those around them. 

Also Read: Central Sleep Apnea Causes, Symptoms, & Treatment 

8 Causes Of Snoring In Women 

Various factors, including the structure of the mouth and sinuses, alcohol consumption, allergies, colds, and body weight, can cause snoring.   

As you fall asleep and transition from light to deep sleep, the muscles in your palate (soft palate), tongue, and throat relax. The tissues in the throat may relax so much that they partially block the airway and begin to vibrate.   

The narrower the airway, the stronger the airflow. This increases tissue vibrations, making snoring louder.   

Let’s explore these causes of snoring in women which affect the airway:   

1. Anatomy of the Mouth 

The physical structure of the mouth can significantly impact snoring. A low, slightly thick, soft palate can narrow the airway, causing airflow to become restricted. Additionally, individuals who are overweight may have extra tissue in the back of the throat, further narrowing the airway. The uvula, the small tissue piece hanging from the soft palate, can also elongate and obstruct airflow, leading to increased vibration and snoring. These anatomical factors help explain why some women are more prone to snoring. 

2. Drinking Alcohol 

Consuming alcohol before bedtime is a common cause of snoring. Alcohol relaxes the muscles in the throat, reducing the natural defences against airway obstruction. When these muscles are overly relaxed, the airway narrows, increasing the likelihood of snoring. Though some say that whiskey is good for diabetes, it can still increase the chances of snoring like any other alcohol. Therefore, limiting alcohol intake, especially before sleep, can help reduce snoring in women. 

3. Nasal Problems 

Chronic nasal congestion and structural issues within a deviated septum nose can lead to snoring. When both the nasal passages are slightly blocked and narrowed, breathing through the nose becomes difficult, forcing individuals to breathe through their mouths. This change in airflow can cause the throat tissues to vibrate, resulting in snoring. Addressing nasal problems is an effective way to reduce snoring. 

4. Lack Of Sleep 

Lack of adequate restful sleep leads to increased relaxation of the throat muscles. When these muscles are too relaxed, they can collapse into the airway, causing it to narrow and vibrate. Also, sleep position plays a role; sleeping on the back often exacerbates snoring due to gravity’s effect on the throat. Ensuring sufficient and proper sleep can help minimise snoring. 

Also Read: 5 Yoga For Better Sleep Quality With 4-7-8 Sleep Trick! 

5. Poor Muscle Tone In The Throat And Tongue 

Weak muscle tissue tone in the throat and tongue can cause these muscles to become too relaxed during sleep. This relaxation can lead the tongue to fall back into the airway or the throat muscles to contract sideways, obstructing airflow. Sleeping medications can further relax these muscles, worsening the obstruction and increasing snoring. Strengthening these muscles and avoiding sedatives can help alleviate snoring. 

6. Bulky Tissue In The Throat 

Excess tissue in the throat is a common cause of snoring. This is often seen in children with large adenoids and tonsils or in obese individuals with extra throat tissue. Additionally, people with naturally large tongues may experience narrowed airways. Rarely, tumours and cysts can also cause airway obstruction. Reducing throat tissue through medical interventions can help reduce snoring. 

7. Long Soft Palate 

A long, soft palate can obstruct the opening from the nose holes to the throat, causing snoring. During quiet breathing, the excessive length of the soft palate and uvula can act like fluttering valves, creating noise. This anatomical feature makes it more difficult for air to flow smoothly, leading to increased vibration and snoring. Surgical procedures to shorten the palate can sometimes be an effective treatment. 

8. Drug Use 

Certain medications can cause snoring by inducing drowsiness or relaxation of the throat muscles. These drugs can restrict airflow in the mouth, nose hole, and throat, making it difficult to breathe quietly. Muscle relaxants, sedatives, and other drowsiness-inducing medications are known to increase the likelihood of snoring by relaxing the airway muscles too much. Monitoring and adjusting medication use under medical supervision can help reduce the incidence of snoring. 

Also Read: Therapy For Sleep Apnea: Symptoms, Treatment & Benefits! 

How To Avoid Snoring While Sleeping? 

These self-help strategies you can try to relieve snoring and improve sleep quality:  

1. Change Your Sleeping Position 

Using an anti-snoring pillow can help alleviate snoring by elevating your head about four inches. This elevation makes breathing easier and promotes your tongue's and jaw's forward movement, reducing airway obstruction. Anti-snoring pillows are designed to remove pressure on neck muscles, helping prevent snoring and improving sleep quality. 

2. Use An Adjustable Bed 

An adjustable, comfortable bed can be a valuable essential in reducing snoring. By sleeping in an inclined position, you can minimise airway blockage, which is often a cause of snoring. If you share a bed, a split adjustable king-size bed allows both partners to adjust their sleeping positions independently, ensuring both a comfortable and snore-free night. 

3. Sleep On Your Side 

Sleeping on your back often exacerbates snoring, so try sleeping on your side. One trick is to attach a tennis ball to the back of your pyjama top or sew a sock with a tennis ball inside to the back of your shirt. The discomfort from the tennis ball will discourage you from rolling onto your back. Over time, this method can train you to sleep on your side naturally. 

4. Use An Anti-Snoring Mouth Guard 

An anti-snoring mouth guard, similar to an athlete’s mouth guard, can help keep your airway open by pushing your lower jawbone and tongue forward during sleep. These devices can be custom-made by a dentist or purchased as more affordable DIY kits. By maintaining an open airway, these mouthguards can significantly reduce snoring. 

5. Clear Your Nasal Passages 

If nasal congestion is causing your snoring, clearing your nasal passages before bed can help. Use a saline solution, neti pot, nasal decongestants, or anti-snoring strips to clear your nasal passages. If allergies are a problem, reduce dust mites and pet dander in your bedroom and consider using allergy medications to improve airflow. 

Also Read: Explore 5 Targeted Diaphragmatic Breathing Exercise 

6. Maintain Humidity In Your Bedroom 

Dry air disrupts the tissues in your nose and throat, leading to snoring. A humidifier in your bedroom area can help keep the air moist, reducing irritation and swelling in your nasal passages. This can make regular breathing easier and reduce snoring. 

7. You Must Quit Smoking 

Regular or inconsistent smoking irritates the nose lining and throat, which can increase the likelihood of snoring. Quitting smoking can reduce this irritation and improve airflow, leading to a significant reduction in snoring. While quitting smoking is indeed challenging, the benefits for your overall health and sleep quality are substantial. 

8. Avoid Alcohol, Sleeping Pills, And Sedatives 

Alcohol, sleeping pills, and sedatives relax the muscles in your throat, which can interfere with breathing and increase snoring. Avoiding these substances, especially before bed, can help maintain muscle tone in your throat and reduce snoring. Also, consult your doctor about prescription medications that may affect your sleep. 

9. Be Mindful Of Your Diet Before Bed 

Eating a large meal or consuming specific nutritious foods, such as dairy or soy milk, before bed can increase snoring. These foods can cause mucus build-up or digestive issues that affect breathing. Avoid heavy meals and specific foods in the evening to reduce the risk of snoring. 

10. Practice Regular Exercise 

Regular exercise can reduce snoring by strengthening muscles throughout your body, including the neck and throat. Even if exercise does not lead to weight loss, it can improve muscle tone and reduce snoring. Specific exercises targeted at strengthening the neck muscles can also be particularly effective in preventing snoring. 

Also Read: Craft Your Healthy Daily Routine: 10 Habits To Follow, Insights, Tips & More! 

How To Stop Snoring Women Naturally? 

These natural ways can help relieve and prevent the causes of snoring in women: