Snoring And Rem Sleep: What's The Connection?

Snoring is a common issue that affects many people's sleep quality. It is caused by narrowed or obstructed airflow during sleep, resulting in vibrations in the throat due to collapsing tissues. The relationship between snoring and sleep stages is complex and varies depending on the type of snoring and the individual.

Generally, snoring occurs during the non-REM sleep stages, particularly stages 3 and 4, where the body is in a state of deep sleep and the muscles are most relaxed. This relaxation can lead to a partial blockage of the airway, causing the characteristic sounds of snoring. However, snoring can also occur during REM sleep, especially in individuals with obstructive sleep apnea (OSA).

During REM sleep, the body experiences atonia, or temporary paralysis of the muscles. For people with OSA, this relaxation of the throat muscles can result in worsened heavy snoring as the airway becomes partially blocked. Additionally, factors such as sleep position and nasal congestion can contribute to snoring during REM sleep.

Understanding the sleep stages and the specific stage in which snoring occurs is essential for addressing and treating this issue. While snoring is often associated with deep sleep, it can disrupt sleep quality and indicate potential health concerns, especially if it occurs during REM sleep. Seeking professional advice and treatment for snoring is recommended to improve sleep quality and overall health.

Snoring is most common in the second stage of sleep

Sleep consists of two distinct states: REM sleep and non-REM sleep. The second stage of sleep, or the first stage of non-REM sleep, is when snoring is most common. During this stage, the body begins to prepare for deep sleep by decreasing muscle activities. The tongue and other parts of the body relax and collapse into the throat, making breathing more difficult. This relaxation of the muscles and the resulting obstruction of the airways can lead to snoring.

The second stage of sleep is also when the body starts to relax the muscles in preparation for deep sleep. This relaxation can cause the soft palate, located between the nasal and oral cavities, to drop and obstruct airflow, resulting in mouth-based snoring.

While snoring is most common in the second stage of sleep, it can also occur in other stages, including the third and fourth stages of deep sleep. During these stages, the body is in a state of deep relaxation, which can cause the tongue to relax and obstruct the throat, leading to tongue-based snoring. Additionally, in the fifth stage of sleep, or the REM stage, the throat muscles can relax enough to cause snoring, especially if other factors such as sleep position or nasal congestion are present.

Understanding the relationship between snoring and sleep stages is important as it can provide insights into sleep quality and potential health issues. Snoring is often associated with breathing irregularities that can disrupt sleep and impact overall health and functioning. Therefore, addressing snoring is crucial for preserving the quality of sleep and overall well-being.

Snoring is caused by narrowed or obstructed airflow during sleep

Snoring is a sound caused by the vibration of tissues in the mouth, nose, and throat. When we sleep, the muscles supporting these tissues relax, and if the airway becomes narrowed, the speed of airflow over these tissues increases, resulting in more vibration and snoring.

During sleep, the muscles in the body relax, including those that keep the throat open for airflow into the lungs. In some people, the throat narrows to the extent that the tissues close in and block the airway. This is known as obstructive sleep apnea (OSA).

Snoring is caused by air squeezing through this narrowed or blocked airway. However, not everyone who snores has OSA. The narrowing or blockage of the airway may be due to a range of factors, including:

• A lower jaw that is shorter than the upper jaw
• Certain shapes of the roof of the mouth or airway that cause it to collapse more easily
• Large neck or collar size
• Large tongue
• Large tonsils and adenoids
• Sleeping on the back

Other factors that can cause snoring include:

• Alcohol consumption
• Sedative drugs
• Nasal polyps
• A bend in the wall between the nostrils
• An underactive thyroid
• Swelling of the tonsils or other tissues near the throat
• Age
• Anatomy (e.g. enlarged adenoids, big tonsils, deviated septum)
• Sex assigned at birth (more common in people assigned male at birth)
• Family history
• Overall health (e.g. allergies, common cold, pregnancy)
• Weight

Snoring is not a sign of deep sleep

Snoring is often mistaken for a sign of deep sleep, but this is not always the case. While it can occur during deep sleep, it is not a reliable indicator. Snoring is the result of narrowed or obstructed airflow during sleep, which causes the tissues in the throat and nasal passages to vibrate. This can happen in any sleep stage but is more common in the non-Rapid Eye Movement (non-REM) stages, particularly stages 3 and 4, also known as slow-wave sleep or deep sleep. During these stages, the muscles of the throat relax, potentially blocking the airway and leading to the characteristic sounds of snoring.

The sleep cycle consists of four or five distinct stages, each with unique characteristics and importance for overall health and restfulness. The first stage is a brief period where you start to fall asleep. In the second stage, you are completely asleep and unaware of your surroundings. The third and fourth stages are deep sleep stages, where the body undergoes recovery and repair processes. The fifth stage, if it occurs, is REM sleep, characterised by rapid eye movements, increased heart rate, and dreaming.

While snoring can occur during any stage of sleep, it is most common during the second stage when the body is more relaxed, and in the third and fourth stages when the body is in a state of deep relaxation. Snoring during REM sleep is less common but can still happen, especially if other factors such as sleep position or nasal congestion are present.

Contrary to popular belief, snoring does not necessarily indicate deep sleep. Instead, it is a sign of airflow restriction in the breathing passages, which can disrupt the quality of sleep and prevent the restorative rest that the body needs. Therefore, it is essential to understand the relationship between snoring and sleep stages to ensure uninterrupted deep sleep, which is crucial for optimal health and well-being.

Snoring can disrupt sleep quality and prevent the body from fully benefiting from deep sleep

Snoring can be a symptom of a more serious health problem, such as obstructive sleep apnea, or it can simply be the result of blocked nasal airways, poor muscle tone in the throat and tongue, bulky throat tissue, or a long soft palate and/or uvula. While snoring occasionally is usually not a cause for concern, long-term snoring can disrupt sleep patterns and lead to daytime sleepiness, moodiness, high blood pressure, and increased health problems.

Long-term snoring can also be a sign of sleep apnea, a serious sleep disorder characterised by brief interruptions in breathing during sleep. This can lead to frequent waking from sleep, light sleeping, strain on the heart, and poor sleep quality.

Snoring can be particularly disruptive during REM sleep, when breathing is shallower and skeletal muscles are effectively paralysed. During this stage, those with compromised respiratory systems are more likely to experience apneas, or pauses in breathing. These apneas can interrupt the normal sleep cycle, preventing the body from fully benefiting from deep sleep.

Additionally, heavy snoring has been linked to an increased risk of stroke and coronary heart disease. Snoring has also been associated with hypertension, type 2 diabetes, and metabolic syndrome, all of which can increase the risk of cardiovascular disease. Therefore, it is important to address snoring issues to improve sleep quality and overall health.

Snoring can be a symptom of sleep apnea, a serious sleep disorder

Sleep apnea includes two types: obstructive sleep apnea (OSA) and central sleep apnea (CSA). OSA, the more common form, occurs when the tissue around the upper airway narrows or collapses, leading to reduced or stopped breathing. This disruption causes a drop in blood oxygen levels and triggers partial awakenings, resulting in fragmented sleep. OSA is characterised by snoring, daytime sleepiness, morning headaches, poor concentration, and high blood pressure.

Snoring associated with sleep apnea is most likely to occur during REM sleep, when breathing is typically shallower. In contrast, conventional snoring usually happens during deep sleep (stages 3 and 4) and is less likely during REM sleep.

If you experience regular snoring, especially with additional symptoms like gasping or choking, it is important to consult a doctor, who may recommend a sleep study or a home sleep apnea test to determine if your snoring is linked to sleep apnea.

Frequently asked questions