Can alcohol make your snoring worse? Can it also trigger more serious sleep issues?
Sometimes, our habits or behaviors can make snoring worse. Most people are aware that alcohol is labeled as a depressant, making people tired or sleepy if they consume too much of it.
Read on to learn more about alcohol and snoring.
The answer is a bit mixed. Yes, alcohol can encourage snoring, but the effect is usually more pronounced in people that are already prone to snoring. This can include those with undiagnosed and diagnosed obstructive sleep apnea (OSA).
In particular, a 2020 study noted that alcohol consumption close to bedtime can contribute to the lowest oxygen saturation (LSAT) for people at risk for snoring or OSA.
Because it’s a depressant, alcohol can relax your body’s muscles — including the ones in your throat. Specifically, your epiglottis, the flap of cartilage that acts as a gateway between your throat and mouth, can be affected by alcohol.
Normally, the epiglottis remains in an upright or open position when you’re breathing, allowing air to move freely from your nasal passages through your trachea and into your lungs. But when you swallow, it folds back to prevent food, drinks, or saliva from entering your trachea.
However, when alcohol enters the picture, even regular breathing can become difficult. Along with the epiglottis, your throat muscles may become more restricted thanks to the relaxation effects of drinking. Likewise, even your nasal passages might become swollen, further creating airflow restrictions.
To compensate, the body forces you to breathe in more deeply, creating vibrations across the skin in your esophagus that translate into telltale snoring.
Again, alcohol doesn’t solely contribute to snoring or sleep apnea, but it can make the symptoms more pronounced since the beverage has such a direct relaxing effect on your body’s muscles.
Although alcohol isn’t considered a core cause of sleep apnea or snoring, the substance is linked with causing more frequent and prolonged apnea events during a sleep cycle.
A 2020 study reviewed medical data from 279 patients diagnosed with OSA and further separated them into one control group that didn’t drink versus another group that did.
The study specifically focused on the Apnea-Hypopnea Index (AHI) and the Lowest Oxygen Saturation (LSAT) results. It found that participants who self-reported drinking close to bedtime experienced a mean difference of 3.98 more AHI events per hour than the control group that abstained. Likewise, the group that consumed alcohol experienced lower LSAT figures than the control group.
Additionally, a 2021 study noted that alcohol did serve as an independent risk factor that could increase a person’s likelihood of experiencing OSA.
This study followed 793 OSA patients, separating them into people that no longer drank and those that currently did. While this study found similar results as the 2020 study, it also noted that gender could also increase a person’s chances of alcohol-related OSA. Specifically, the researchers found that alcohol consumption was higher in women, and those individuals had a higher AHI score.
If you want to avoid excess snoring or sleep apnea episodes, one of the best things you can do is avoid drinking alcohol before bed.
Experts recommend ceasing all alcohol consumption about
Alternatively, you can also consider using a mouthguard or nasal strips to prevent your air passages from constricting. Also, consider sleeping on your side to ensure that your airway remains open.
Getting support
Alcohol dependency can do more than interrupt your sleep — it can create widespread health problems. If you’re unhappy with your relationship with alcohol, consider looking into a treatment program.
Note that options can include seeking out therapy, in- and outpatient programs, and medical professionals that can work with you to either help you lower your consumption or cut alcohol out of your life entirely.
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You can also learn about more ways to reduce or quit drinking here.
Snoring is noisy. And for many people, it’s benign — although perhaps annoying. When alcohol enters the picture too close to bedtime, you increase your chances of snoring.
More importantly, if you already have a sleep disorder, alcohol can make symptoms worse, as well as prevent you from reaching the critical REM stage so that you can achieve restorative sleep. Avoiding alcoholic drinks starting 4 hours before bedtime may lower your chances of snoring.
The bottom line is to be mindful of when you consume alcohol and consider reaching out to a professional for treatment if necessary.