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Read Dr. Elena Krasnov's Weekly Column in the Health & Fitness section of the 24 Hours Magazine. Look for new articles every week!

Monday, April 06, 2009

Snoring Sufferers

Q: My wife is so sick of my snoring we sleep in separate beds. Please help Elena!

A: The majority of snorers are overweight men and snoring tends to worsen with age. Not a very promising prospect.

The physiology behind snoring is fairly straightforward. As you progress from shallow sleep to deep sleep, the muscles in the roof of your mouth, tongue and throat relax. When the tissues in your throat relax enough, they vibrate and may partially obstruct your airway. The more narrowed your airway, the more forceful the airflow becomes and the tissue vibration increases, your snoring grows louder as a result.

Snoring can be aggravated by allergies either air-borne or food related. Mucous build up in the passages may cause more labored breathing and snoring. Snoring can also be traced to a number of respiratory problems, and it can lead to even further complications; even nasal congestion can be the cause.

Plant enzymes including protease and lipase when taken on an empty stomach act to reduce tissue swelling and congestion, resulting in an open airflow that helps lessen snoring. N-Acetyl Cystein a potent mucous busting amino acid can also ease congestion in the airways and ease symptoms.

Lifestyle changes and natural remedies that can help you stop snoring.

1. Change your sleep position.
   Snoring occurs mostly only when you are lying on your back when your tongue falls back and increases airway resistance. If you are one of these snorers, sleeping on your sides will usually help you stop snoring.
2. Lose 10% of your body weight.
   Overweight people tend have bulky neck tissue which increases snoring. If you are overweight, losing just a small amount of weight can help you to stop snoring.
3. Avoid alcohol and sedatives.
   Anything that causes sedation such as sleeping pills or low dose alcohol can also cause snoring because they tend to suppress your breathing.
4. Inhale steam before bed to stop snoring.
   Nasal congestion can often cause snoring. Try to reduce congestion before bedtime by deep breathing steam through your nose or having a humidifier in your bedroom. Doing a salt-water rinse of your sinuses my also be helpful.

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Dr. Elena Krasnov is a registered Naturopathic Doctor and Clinic Director of the Toronto Naturopathic Clinic. Submit your questions online at 24hrs.ca

Co-written by Miranda Tallon-Malisani Holistic Nutritionist