Can Stress Cause Snoring? Well, the easy answer is yes, it does. But the link between the two may not always exist.
Stress when our body reacts to changes that can harm our physical and emotional health can lead to snoring.
However, the root of the problem may vary as everyone's body reacts differently to stress. Whether a hectic day or dealing with a personal crisis, stress is generated for various reasons.
Read on to understand further how stress can trigger snoring that causes sleep problems.
How Does Stress Affect Your Body?
Stress is caused by various reasons as it tends to affect different areas of people's lives. Sleep deprivation, anxiety, depression, and so on are just some of the factors that can cause disturbed sleep.
That's why it is important to understand how stress can affect your body performance on a regular basis. Stress causes our brains to release different stress hormones such as cortisol.
This hormone is responsible for promoting tension in your brain that increases tension which affects your sleep cycles, appetite, metabolism, weight gain, anxiety, and so on.
Insomnia is one of the most common problems when people are under stress. Stress makes it difficult for people who maintain healthy sleep habits which is essential for their body to function.
A good night's sleep can do wonders for your body that keeps you energetic and focused throughout your day. While irregular sleep can cause stress and ultimately result in snoring.
Research has shown that an extra 60 to 90 minutes of sleep can make you happiers, healthier, and possibly stress-free.
People under stress often neglect the most simple precautions such as overeating, physical activity, and so on.
Stress can take on different shapes and forms but most of these feelings can be categorized into any one of the following:
This type of stress usually includes panic or anxiety attacks due to a missed deadline or being in a difficult situation.
The symptoms would include heightened blood pressure, backache, headaches, etc which typically subside after a short time.
Episodic Acute Stress
This type of stress causes individual moments of stress through unhealthy behaviors in the person's life.
This type of stress can lead to heart disease, relationship troubles, clinical depression, and so on.
Many factors contribute to people suffering from chronic stress as their stress is drawn from painful experiences, feelings of hopelessness, abuse, and trauma.
Is Snoring a Sign of Bad Health?
Snoring affects different kinds of people across the globe for various reasons.
Whether you are the snorer or you sleep with someone who snore, the nasty raspy sound that can disrupt sleep can lead to sleep disordered breathing such as sleep deprivation or obstructive sleep apnea.
In fact, over 2 billion people snore worldwide and if left unchecked, you may have to consider anti-snoring devices to maintain healthy sleep routines.
Snoring is a sleep disorder that is caused when the muscles or tongue in your throat relax that partially obstructs your airway.
The obstruction blocks the upper airway that makes it difficult to breathe and in return, the forced breathing results in snoring.
Stress causes poor sleep can lead to excessive daytime sleepiness which makes you cranky and unproductive during the day.
That's why, due to high demand you will find different anti-snoring products such as mouth guards, CPAP machines, nasal congestion strips, tongue stabilizing devices and so much more to help alleviate snoring completely.
Does Sleep Help Stress?
Yes, healthy sleep can be quite effective in alleviating stress entirely.
As lifestyle changes, people exhibit different signs of health problems which usually result in poor sleep or disturbed sleep especially if the reason behind it is anxiety or stress.
The National Sleep Foundation has created a guideline that ensures individuals who maintain a healthy sleeping habit and not suffer from any sleep disorder.
How to Sleep When Stressed
Managing your stress is crucial in maintaining a good night's sleep. Sleep deprivation can have a negative impact on your life and you must learn to control or alleviate the stress present in your life.
Here are a few solutions that can help you manage stress:
- No electronics: People often stay up late rolling on the bed scrolling through their phones, tablets, or laptops. Avoiding any electronics before sleeping will help you sleep better and not interfere with your sleep routines.
- Strict sleep schedule: Whether you are on a vacation, business trip or the weekends, ensure that you maintain a healthy sleep schedule that helps you manage stress well.
- Healthy work-life balance - One of the most crucial points in being stress-free is able to create time for yourself during your hectic schedules. This will also help increase your productivity and release stress during a fun outing with colleagues or friends or taking part in something you are passionate about.
- Regular exercise - Regular exercise especially early in the morning can refresh your mind and prepare you for the day ahead stress-free.
- Relaxation techniques - Find techniques that help you relax for instance taking deep breaths or controlled breathing. Some people may prefer listening to music while others may choose to spend time at the gym or read a book and so on. Find one that works best for you.
- Reduce alcohol, caffeine, and smokes - Limiting your nicotine and caffeine during the evening will help you sleep better as they can keep you alert when you need to sleep.
This video by Buteyko Clinic International will teach you more about Stress and different breathing exercises you can add to your daily routines.
What Treatments Can Help Stop Snoring?
There are several treatments that can help in alleviating snoring but it also depends on the nature and type of symptom that arises.
It is important to speak to a sleep specialist who can help you determine the cause of your snoring and suggest treatment accordingly.
Simple lifestyle changes are often recommended by sleep specialists as they can be the best way to eliminate or stop snoring. Here some tips that you can use:
- Maintain a healthy weight - Weight gain is a critical risk factor that can lead to sleep apnea or snoring.
- Change Sleep position - Most people who snore often sleep on their back. Sleeping on your back can cause airway obstruction which often leads to snoring
- Limit your intake of alcohol - Alcohol or other sedatives is a frequent promoter of snoring. As alcohol relaxes your tongue, it may fall back into your throat can disrupt your breathing.
- Raising the head of your bed - Adding an extra pillow or a wedge to the top part of your bed will ensure that your head and neck is elevated enough may help in reducing snoring.
- Reducing nasal congestion - Nasal strips can help people who have nasal congestion or going through certain allergies can help eliminate snoring
If your home remedies fail to reduce snoring, you can opt for anti-snoring mouthpieces that hold your tongue and push your jaw forward in a stable position so that your airway is unobstructed while you sleep.
It also helps to deal with people who suffer from bruxism.
- Mandibular Advancement Devices
- Tongue Retaining Devices
It is important that you learn to recognize the stress and engage in the right activities to alleviate them.
The best thing to do during this time is to reach out to friends or family members during your struggle.
You can also consider joining support groups that can help you combat stress or visit a doctor who can help treat your sleep problems.
Is snoring every night normally?
Snoring once in a while is usually not a health concern. But snoring every night can disrupt sleeping patterns, disturb sleep quality, and can lead to a serious sleep disorder such as obstructive sleep apnea.
Why have you started snoring all of a sudden?
It is likely due to a recent lifestyle change or a physical change such as weight gain, sleeping position, blocked nasal passage. It could also be stress, anxiety, depression, and so on. It is advised to get it checked with a sleep specialist if it continues.
What are the warning signs of sleep apnea?
There are several warnings such as excessive daytime sleepiness, dry mouth, insomnia, breathlessness while sleeping, and many more.
When should you see a doctor about snoring?
Snoring can lead to a serious breathing disorder known as OSA which raises the risks of obesity, cardiovascular disease, hypertension, diabetes, and so on. Remember to track and note down your symptoms and meet a specialist right away for further treatment.
How else does stress affect your sleep?
Stress and sleep are often linked together. That's why people under stress often face sleep problems. Stress affects your sleep through physical and mental changes such as weight gain, dealing with trauma, chronic pain, and so on.