Sleep-related disorders are estimated to affect 240,000 New Zealanders, although most cases remain undiagnosed and untreated.

Poor quality sleep is not a disease, but may be a symptom of other problems such as stress, snoring, anxiety, pain or prostate problems. It could also be a short-term problem from an unknown cause. While sleeping difficulties are usually temporary, they may sometimes become chronic.

What is snoring and sleep apnoea?

When breathing during sleep, the air we inhale goes through the nose or mouth into the throat, and then through the windpipe to the lungs. On the journey, the air passes the tongue, soft palate, uvula (the little ‘flap’ you can see at the back of your throat) and the tonsils.

When sleeping, muscles in the throat relax. This can cause the tongue, soft palate, uvula and tonsils to vibrate, and produce snoring sounds. In some snorers, the vibration can cause sleep disturbance by sending a signal to the brain saying ,‘you’re about to choke’ hundreds of times a night.

In others, the muscles relax so much they actually suck shut, causing blockages in the airways and adding to the sleep disruption through drops in their oxygen levels When this occurs, it is called sleep apnoea. However, it is important to recognise that you don’t have to have sleep apnoea to have disturbed sleep from snoring.

Snoring and sleep apnoea can be disruptive to the snorer, their sleeping partner and sometimes others sleeping nearby. Snorers and anyone affected by their snoring can have poor quality sleep, leading to fatigue the next day. Heavy snorers are also at risk of other health problems, including high blood pressure, frequent (more than once) toileting at night, diabetes, loss of libido, irritability, and excessive daytime sleepiness.

Good sleep hygiene

If you routinely have difficulty sleeping, you may have developed some bad habits. Here are tips that may help:

• go to bed and get up at the same time every day
• get in touch with how much sleep your body needs – it is different for everyone
• do something relaxing, such as reading, watching TV or listening to music at the end of your day, before you go to bed
• avoid large meals, strenuous exercise or hard work just before going to bed
• avoid drinking large amounts of alcohol before bed
• avoid caffeine after mid-afternoon
• make sure you are comfortable in bed by going to the toilet, and eating if you are hungry – try a light snack or a warm glass of milk
• exercise regularly during the day
• spend time outdoors in natural light each day
• make your bedroom comfortable and quiet with a cool temperature
• use for bed only for sleeping and sex – don’t share your bed with children or pets
• don’t look at the clock all the time – it makes it more difficult to sleep
• take medications – for any condition – at the same time every day
• try not to have daytime naps so you are tired when you go to bed
• if you have not fallen asleep within 30 minutes, read or get up. Don’t lie in bed worrying that you can’t sleep – it will only keep you awake!
• don’t smoke – nicotine is a stimulant which can hinder sleep
• don’t rely on alcohol or sleeping tablets to get to sleep.

Treatments

Over-the-counter treatments for snoring include snoring strips, special dental devices and natural sleeping remedies. For sleep partners affected by snoring, ear plugs can help block noise but you should be aware that snoring can be a marker for other problems and can be treated very successfully. Consider discussing things further with your doctor if you have any additional symptoms or common medical conditions such as:

• daytime sleepiness
• high blood pressure
• frequent toileting at night
• loss of libido
• irritability or mood disorders such as depression
• heart disease
• diabetes.

Although sleep problems are highly prevalent, many general practice doctors are just starting to recognise the signs and symptoms. If your symptoms persist, consider seeing a doctor with a special interest in sleep disorders.

See also Sleep - what is it? and Sleep and obstructive sleep apnoea

Original material provided by everybody. Reviewed by Bryn Sparks, sleep physiologist, Sleep Well Clinic, August 2008.