Do you often get up from sleep wondering why you feel exhausted all the time? Is it because of snoring? If this feeling is more frequent, chances are that you are!
Sleeping in the same room next to a snorer is an exasperating and challenging effort. It often leads to both of you not getting sufficient uninterrupted sleep and waking up in a foul mood. Not only that, both of you might see the signs of lack of concentration, moodiness, and exhaustion, during the day.
Lack of a restful night long sleep can lead to making you feel restless and exhausted all the time.
Why Do We Snore?
Snoring is not just an annoying sound that you make during your sleep. It is caused by the vibration of the tissues in your air passage while breathing. Snoring occurs as the tissues in your air cavity relax and air passes over them.
The snoring sound comes from the mouth, nose, or a mixture of both.
While it is rare in young and healthy persons, snoring is common among the aged or the obese. Its effects can be mild or quite serious.
Habitual snorers typically experience conditions like a dry mouth, headache, heavy head, or an irritated throat on waking up. However, at times, it is also an indication of serious illness like sleep apnea which requires medical intervention.
Some Common Causes of Snoring
- Anatomy of the Mouth – The shape and medical condition of the throat, neck, jaw, and tongue can cause snoring. An examination by the doctor can help you resolve if any of them are influencing your snoring.
- Effect of Alcohol – Mild to heavy consumption of alcohol has a relaxing effect on the muscles of your throat and jaw. This tends to block the air passage and can lead to snoring and disturbed sleep.
- Nasal congestion – Those who have regular nasal congestion due to cold or sinusitis, and allergies often become habitual snorers.
- Sleeping Position – Snoring is more frequent while sleeping on the back as the mouth tends to open up and the jaw relaxes. Therefore, sleeping on the side is generally good advice to control snoring. Also, pressure and chronic pain in any part of the body can lead to snoring.
- Obesity and Weight Gain – Snoring is common in obese people. Extra body weight leads to a bulky throat tissue which causes difficulty in breathing.
- Quit Smoking – Smoking provokes irritation and inflammation of the throat lining and the nasal cavity. Therefore quitting can diminish your chances of snoring—and may even eliminate it.
How Snoring Affects Your Sleep
When your snoring is hard and continuous, its sound can wake you up repeatedly. This prevents you from having a night of long invigorating sleep.
In serious cases, that have a blockage in the air passage, you may even get up gasping for breath!
When this becomes frequent, it leads to an abnormally high number of micro-awakenings. This inability to get into a profound, restful sleep leads to symptoms such as physical and mental exhaustion.
Frequent periods of lack of sleep can also be a sign of a serious condition like sleep apnea. The constant snoring interspaced with periods of sudden wakefulness arising from choking leaves you gasping for air.
When such a situation repeats regularly, then it leads to chronic fatigue and exhaustion. This gives you a feeling of being exhausted all the time because of snoring.
What is Sleep Apnea?
Sleep Apnea is a serious ailment associated with snoring.
It has been identified as a risk factor for heart disease, stroke, diabetes, and many other health problems. Furthermore, frequent feeling of tiredness or exhaustion throughout the day can be an obvious symptom of obstructive sleep apnea.
Therefore, while you may take your snoring and lack of sleep lightly, your frequent exhaustion tells a different story.
When exhaustion becomes a recurring factor, it is best to seek medical advice. A doctor may suggest a full investigation to know the underlying cause and prescribe the appropriate remedy.
Dealing with Exhaustion Because Of Snoring
Are you suffering from mild or sporadic snoring? If so, then try some behavioral and lifestyle remedies first and see their results before discussing with your doctor.
Here are some easy ways to overcome this –
- Lose weight in case you are obese or higher than ideal body weight.
- Try to avoid sleeping pills, antihistamines and tranquilizers, at bedtime.
- Refrain from alcohol and heavy meals for three to four hours before sleeping.
- Set regular sleep timings.
- Set regular sleep timings.
- Adopt the corrective sleeping posture by sleeping on your side instead of on your back.
Dealing with Serious Snoring Issues
If you have tried everything and these mild lifestyle changes do not show improvement, then your doctor may suggest surgery.
Before that, it may be suggested to use some special appliances.
These would include nasal dilators, oral appliances like the CPAP (a continuous positive airway pressure). You can also try out using some skin-friendly elastic bands on your cheeks, to help you get snoring relief.
Social Aspects of Snoring
Sleeping in the same room has related effects on your partner too. Snoring can leave you both exhausted and irritable all the time and can also lead to marital friction too.
This happens because both of you lack adequate sleep and wake up feeling sluggish and in a bad mood. That results in a lack of concentration and exhaustion throughout the day. Inadequate or frequently disrupted sleep can commence bouts of stress, depression, or anxiety.
An ideal solution to deal with such issues is to make lifestyle changes. Taking regular medication, if suggested by your doctor also helps.
For leading a healthy relationship with your partner, you can also try sleeping in a separate room. Measures like ‘sleep-divorce’ (both sleeping in separate rooms) will help ease sleep tensions between you and your partner. It will ensure that your involuntary noises while sleeping do not give your partner sleepless nights and consequent health effects.