(NaturalHealth365)  Have you ever found yourself jolted awake in the dead of night, only to realize it was your own snoring that woke you?  Or perhaps you’re one of the many lying awake beside a partner whose snores fill the silence, keeping you from getting the rest you need.  If so, you’re far from alone.  Snoring is more common – and more impactful – than many realize.

Often brushed off as a minor annoyance, snoring is now recognized as a potential indicator of significant health risks.  According to a recent study published in NPJ Digital Medicine, snoring may be more than just a nighttime nuisance.

Is there something wrong with your blood pressure?

Snoring is more than an annoyance to your bedmate.  The study linked above found that snoring could be an early warning sign of high blood pressure, a serious condition that can lead to a range of cardiovascular issues.  According to the study, the risk is especially pronounced in middle-aged, overweight men, highlighting that snoring might not just impact sleep but overall health.

To uncover these insights, researchers used advanced, at-home monitoring tools, collecting data over six months on 12,287 participants.  They found that regular snoring had a meaningful effect on blood pressure levels.  Specifically, 15% of participants snored for more than 20% of their sleep hours, and these individuals had nearly double the risk of uncontrolled hypertension compared to those who snored less often.  These findings suggest that consistent snoring could significantly impact cardiovascular health, yet it remains an overlooked risk factor for both the medical community and the general public.

In-home sleep monitoring: How the study was conducted

To accurately assess the relationship between snoring and hypertension, researchers leveraged innovative technology.  Participants were monitored nightly with under-mattress sensors, which provided objective data on snoring frequency, sleep apnea, and other sleep quality indicators.  This multi-night, real-world approach offered a more reliable snapshot of snoring patterns compared to previous studies that relied on single-night or self-reported data.

Additionally, participants’ blood pressure levels were tracked with FDA-approved, at-home blood pressure monitors, providing precise and consistent daytime readings.  Over nine months, researchers gathered sleep data and repeated blood pressure measurements from each participant, resulting in a comprehensive analysis of nearly 12,300 people.  The findings were clear: those who snored regularly – especially those spending 10-20% of the night snoring – had higher blood pressure levels, even when accounting for sleep apnea.

Natural ways to reduce or stop snoring

The findings from the recent snoring study will be valuable for shaping future clinical treatments and therapies to reduce snoring and manage hypertension.  While we’re still learning more, there are several things you can try right now to cut down on snoring or even eliminate it entirely.

If you suspect a nasal airway obstruction, a simple nasal spray could help open up your airways.  Consider using a Neti Pot or a similar device to flush out your sinuses with warm water for a more thorough approach.  This can make a noticeable difference in clearing your nasal passages.

If your own snoring wakes you up at night or if your partner has mentioned it, it’s a good idea to get checked for sleep apnea.  There’s often a link between snoring and sleep apnea, and the risk of developing uncontrolled hypertension is nearly doubled for those who snore regularly and have sleep apnea.

The vibrations from snoring that travel through your nasal passages can also be reduced by tackling some of the underlying risk factors.  If you lead a sedentary lifestyle, start by incorporating more physical activity into your routine.  If you’re carrying extra weight, making healthier food choices and starting an exercise program can have a big impact on snoring and overall health.

As a final note: dairy products and sugary foods will tend to create more mucus in the upper respiratory tract.  Try to limit or avoid these products for improved breathing.

Sources for this article include:

Nature.com
Scitechdaily.com