TV shows have often featured episodes of characters snoring up a storm and the challenges that go with it. Depicted as “sawing wood”, a freight train passing through the bedroom, or a low rumble and gasp, snoring is a common reality affecting young and old alike. More than just a noise that interferes with deep restorative sleep for the individual and others in the vicinity, snoring takes a toll on other elements of health that you need to be aware of. Learn what you can do to support your body!
Micro-Arousals Interfere with Deep Restorative Sleep
The sound of snoring happens as muscles in the back of your throat or soft palate relax when you sleep causing the airway opening to get smaller. As air passes through, throat tissues flutter and vibrate which causes the sound of snoring.
The effects of the partial airway collapse and soft palate vibration send a low-grade stress signal to the brain activating the sympathetic (fight/flight) autonomic nervous system alerting the brain of stress. This results in microarousal sleep patterns which interfere with deep restorative sleep and tissue repair.
Vibration Stiffens Arterial Endothelial Lining
The vibration effect from snoring furthermore stresses the area tissues like the inner lining of the carotid arteries. Chronic snoring and obstructive sleep apnea have been shown to cause oxidative stress injuring the endothelial lining contributing to progressive arterial stiffness and vascular remodeling.
Kids Are Affected Too
It’s not only adults who experience snoring triggering endothelial lining changes and stiffness. A 2022 study showed increased arterial stiffness in children with obstructive sleep apnea who snored regardless of body weight or sex. Findings showed it led to a higher risk of disease and a lower quality of life. Other research shows that overweight or obese children with sleep apnea are more likely to experience arterial stiffness, increasing the risk of cardiovascular disease earlier in life.
The Effects of Snoring
The effects of snoring include poor sleep quality, loss of deep restorative sleep, increased activation of sympathetic nervous system, endothelial lining dysfunction, constriction of blood vessels and remodeling of heart and vascular tissues affecting blood pressure regulation and cardiovascular risks. Both adults and children who snore are at risk for these health changes.
Long-Term Trend and Risks Underestimated
If your sleep partner snores, you know that not every night is the same. Some nights of snoring and gasping for air are worse prompting conversations of getting a sleep evaluation with a one-night sleep study. Sleep studies can be very helpful, but it is important to look at the long-term patterns.
Results of a recent study on 30,000 adults from 20 countries revealed that a single night sleep study often underestimates the impact of sleep apnea, snoring, and cardiovascular risk. Individuals who had longer snoring duration and considerable variability from night to night over years had higher prevalence of increased arterial stiffness.
Factors That Increase Risk or Likelihood of Snoring
• Alcohol use
• Sleep medications
• Male gender
• 40 years of age and older
• Leptin resistance
• Overweight or obesity
• Environmental pollution: tobacco smoke, traffic pollution, etc
• Familial history/parents who snore
• Respiratory infections
• Allergies
• Mouth breathing
• Processed foods
• Poor posture
Consequences of Snoring
The physiological effects of snoring also include things such as:
• Intermittent episodes of lower oxygen to the brain
• Increased vascular oxidative stress
• Increased cytokine and inflammatory pathway activity and blood coagulation
• Increased uric acid
• Shortened telomeres
• Diminished hearing in children and adults
• Metabolic syndrome and elevated cholesterol in children and adults
• Increased blood pressure
• Lower academic and cognitive performance
Tips to Help Sleep Quality and Snoring Risks
• Avoid alcohol in the evening or at least 2 hours before bed.
• Don’t eat late at night. Follow the Five Rules of the Leptin Diet to support cardiometabolic health.
• Maintain a healthy body weight or lose weight if overweight/obese.
• Choose whole or minimally processed foods l whole grains, beans, legumes, nuts, seeds, vegetables, fruits and quality proteins.
• Reduce or avoid processed meats, saturated fats and added sugars to decrease your body’s inflammatory burden that interferes with sleep quality, repair, and breathing.
• Support neck, jaw, and overall posture with chiropractic, physical therapy, and/or dental professional support.
• Sleep on your side or with the head of the bed slightly elevated.
• Use a properly fitted cervical pillow to support head, neck, and airway.
• Seek care from a sleep specialist for significant concerns.
• Avoid allergens.
• Consider a high-quality air purifier for the bedroom.
Add phytonutrient and antioxidant support to aid in the protection of the endothelial lining, respiratory, cardiovascular, and nervous system and modulation of histamine and cytokines support. Great options include:
• Quercetin Phytosome + Luteolin
• Turmeric Gold or Repair Plus
• Grape Seed Extract or Cardio Helper
• Vitamin C
• Glutathione Ultra
• Vitamin D
• PEA Ultra
An estimated 25-50% of adults habitually snore and about 45% of children snore a few nights a week. Whether it is a soft rumble or the sound of a freight train, habitual snoring can take a noisy and silent toll on your health and that of your sleep partner. An elbow in the ribs to roll over is helpful while these modifiable factors can be game changer for a better night’s sleep and overall health!
Additional Resources:
Enlarged Adenoids Linked with Food Allergies
What Are Endothelial Cells and How Do They Impact Heart Health?
The Modern Diet and Rising Uric Acid
What’s Your Cellular Age? How Telomeres and Mitochondria Impact Aging
Grape Seed Extract: Versatile and Valued Antioxidant
How to Improve Blood Vessel Elasticity
Vitamin C Does Far More Than Support Immunity
