Snoring involves the vibration of soft tissues in the upper airway during sleep. While often associated with an open mouth, it is entirely possible to snore even when your mouth is closed, as the physiological mechanisms allow for this.
The Mechanics of Snoring
Snoring arises from a partial obstruction of the upper airway during sleep. As muscles in the throat and tongue relax, soft tissues in the back of the throat, such as the soft palate, uvula, tonsils, and the base of the tongue, can become floppy. When air passes through this narrowed or obstructed space, these relaxed tissues vibrate, producing the snoring sound.
This vibration occurs whether the mouth is open or closed, because the primary site of obstruction often lies deeper within the throat or within the nasal passages. The intensity and frequency of the snoring sound depend on the degree of airway narrowing and the force of the air passing through. During rapid eye movement (REM) sleep, muscles are particularly relaxed, which can increase the likelihood and loudness of snoring.
Primary Causes of Closed-Mouth Snoring
Closed-mouth snoring primarily involves obstructions in the nasal passages or the back of the throat.
Nasal Obstructions
Nasal obstructions are a frequent cause, as they force air to move with more difficulty, leading to vibrations. Conditions such as a deviated septum, a misalignment of the wall separating the nostrils, can restrict airflow. Nasal polyps, which are noncancerous growths, or chronic congestion from allergies or colds, also narrow the nasal airways. Enlarged turbinates, structures within the nose that can swell, similarly impede smooth airflow.
Throat Factors
Factors within the throat can also cause closed-mouth snoring. Enlarged tonsils or adenoids, particularly common in children, can partially block the airway. A long soft palate or an enlarged uvula, the dangling tissue at the back of the throat, can also narrow the passage and vibrate during breathing. The tongue can fall backward during sleep, especially when sleeping on the back, further obstructing the airway.
Other Influences
Consuming alcohol or certain medications, such as sedatives, before bed can relax throat muscles excessively, increasing the chances of obstruction. Sleeping on the back allows gravity to pull tissues backward. Additionally, excess weight can contribute to fatty tissue around the neck, which puts pressure on the airway.
When to Consult a Healthcare Professional
While occasional closed-mouth snoring can be harmless, certain signs indicate a more serious health condition, such as sleep apnea. Loud, disruptive snoring, especially if punctuated by noticeable pauses in breathing followed by gasping or choking sounds, is a significant indicator. Other symptoms warranting medical attention include persistent excessive daytime sleepiness, morning headaches, difficulty concentrating, or irritability. If snoring is a new development or has recently worsened, or if you have high blood pressure, it is advisable to consult a healthcare professional. These symptoms suggest that the airway obstruction is affecting oxygen levels and sleep quality, which may require a medical evaluation.
Practical Approaches to Reduce Closed-Mouth Snoring
Several non-medical strategies can help reduce closed-mouth snoring:
- Sleeping on your side can prevent the tongue and soft tissues from collapsing backward into the airway. Using pillows designed to encourage side sleeping or placing a tennis ball in the back of pajamas can help maintain this position.
- Over-the-counter nasal aids can also improve airflow through the nasal passages. Nasal strips, external nasal dilators, or internal devices can gently open the nostrils and increase the space for air to pass.
- Ensuring good air quality in the bedroom, such as using a humidifier, can keep nasal passages moist and reduce irritation that might contribute to congestion.
- Managing allergies is another practical approach, as allergic reactions can cause nasal inflammation and congestion, leading to increased snoring.
- Lifestyle adjustments, like avoiding alcohol and sedatives close to bedtime, can prevent excessive relaxation of throat muscles. Maintaining a healthy weight can also reduce fatty tissue around the throat, thereby lessening airway compression.
- Lastly, slightly elevating the head of the bed by a few inches, perhaps with a wedge pillow, can help keep the airways more open.