AT WHAT STAGE OF SLEEP DO YOU SNORE?
Are you one of almost half of the population who snores? Snoring is a common sleep disorder. John Hopkins Medicine estimates that a whooping 45% of the population snores occasional, and 25% snores regularly.
While most people associate snoring with deep sleep, the reality is that snoring can occur during different stages of sleep. Understanding the relationship between snoring and sleep stages is crucial for individuals who snore and for their partners, as it can provide valuable insights into the underlying causes and potential treatment options.
Table of Contents
An Overview of Sleep Stages
Snoring and Sleep Stages
Snoring can occur during any sleep stage, although it may manifest differently based on the stage involved. So how does each sleep stage affect your snoring? Let’s shed light on the patterns and prevalence of snoring during each sleep phase:
Snoring in Sleep Stage N1
Sleep stage N1 accounts for only 5% of your sleeping time, making it the shortest sleep stage, lasting only 1 to 5 minutes in each cycle. Considered light sleep, your breathing is regular and your muscles are toned.
- Snoring is less common in this stage compared to other stages
- Muscle relaxation and sporadic breathing patterns contribute to snoring episodes during N1 sleep
- Factors like stress, sleep deprivation, and alcohol consumption can exacerbate snoring in this stage
Snoring in Sleep Stage N2
Sleep stage N2 is characterized by deeper sleep than stage N1. Deeper sleep is achieved by your body’s temperature dropping and your heart rate slowing down. During N2, parts of your brain fires up, playing a big role in memory consolidation. If you are a teeth grinder, this is likely the phase when you grind your teeth. Sleep stage N2 lasts about 25 minutes, getting longer with each sleep cycle during the night, eventually accounting for about 45% of your sleep.
- N2 is the most prevalent stage of sleep and accounts for a significant portion of the sleep cycle (roughly 45% at the end of the night)
- Snoring is more likely to occur in this stage due to further muscle relaxation and increased airway resistance
- Positional factors, such as sleeping on your back, can contribute to snoring during N2 sleep
Snoring in Sleep Stage N3
Of all sleep stages, N3 is the deepest sleep stage, when your brain waves are the slowest. This is the hardest sleep stage to wake up from, and it may leave you feeling disoriented / foggy for 30 minutes to an hour, or with a headache, if you were to awaken during N3. If you nap, short naps up to 20 minutes are best, to avoid getting into N3.
As you age, you will spend less time in N3, in favor of N2. It is an important stage, accounting for about 25% of your sleeping time, during which your “body repairs and regrows tissues, builds bone and muscle and strengthens the immune system.” If you are a sleepwalker, or suffer from night terrors or bedwetting, this is when most of your episodes are happening.
- N3, also known as deep sleep or slow-wave sleep, is the stage when the body undergoes significant restorative processes
- Snoring during N3 sleep can be louder and more intense due to profound muscle relaxation and decreased muscle tone
- Conditions like sleep apnea are often associated with snoring during this stage
Snoring during REM Sleep
The REM sleep stage accounts for the last 25% of your sleep and is possibly the most popular sleep stage. Not considered a restful sleep stage, it is the dream stage! Your brain waves are the closest to wakefulness and your muscles are toned, though not moving. Your eyes, however, will be moving rapidly behind your eye lids, and your breathing will be active and irregular.
Similarly to N2, with each sleep cycle, your REM stage gets longer, starting around 10 minutes early in the night, and lasting up to an hour closer to morning. You can expect your first REM stage to happen about 90 minutes after falling asleep.
- REM sleep is characterized by rapid eye movement and vivid dreams or nightmares
- Snoring during REM sleep is less frequent compared to NREM stages due to muscle atonia, a state of temporary paralysis
- However, individuals with certain sleep disorders may experience snoring during REM sleep
Factors Contributing to Snoring
While sleep stages play a role in snoring, several other factors can contribute to the frequency and intensity of snoring during the night. Some factors that can influence snoring, include:
Anatomy and Physiology
If you suffer from physical abnormalities such as a deviated septum or enlarged tonsils, and your airflow is obstructed, you may find yourself snoring more than average. If you suspect your airways to have narrowed, consult a healthcare specialist to get help.
Obesity can play a big role in snoring as well. Excess fat deposits in the neck area can contribute to snoring as it allows narrows your airways.
Sleep Position and Sleep Environment
Did you know that back sleepers snore more than stomach and side sleepers? That is because the chest’s weight puts pressure on your airways while sleeping on your back. Switching to sleeping on your side or stomach will improve airway opening and reduce snoring and even mild sleep apnea.
In order to reduce your chances of snoring, make sure that you are sleeping on adequate bedding. Both your pillow and mattress should provide support, and align your entire spine, to prevent a closure in airways. Ensure that your head in not tilted forward by choosing a supportive mattress and a pillow that aligns your entire spine.
Lifestyle and Habits
As you can easily imagine, living a healthy lifestyle will lead to more restorative sleep, and can even impact your snoring. You may notice heavier snoring on nights after high alcohol consumption, smoking, or after consuming sedative medication. This is because all of those substances relax the throat muscles, promoting snoring.
If you are trying to minimize snoring, follow clean sleep hygiene, including regular sleep patterns and schedule, and avoiding sleep deprivation.
Underlying Medical Conditions
Unfortunately, some underlying medical conditions set the stage for snoring. Conditions like obstructive sleep apnea (OSA) can significantly contribute to snoring during all sleep stages. Allergies, sinus problems, and nasal congestion can also increase your chances of snoring.
Treatment Options for Snoring
Addressing snoring requires a holistic approach that takes into account the underlying causes and your individual circumstances. Various treatment options are available for snoring, including:
Lifestyle Modifications
If some overweight is the culprit for your snoring, weight loss and regular exercise can help reduce snoring associated with obesity.
Avoiding alcohol, sedatives, and smoking can also improve muscle tone and reduce snoring episode. Overall, a healthy lifestyle will set the stage for better breathing while sleeping.
Sleep Positioning Techniques
In order to keep your airways open as clear as possible, sleeping on your side or stomach, or using specialized pillows can help keep the airway open and minimize snoring.
Because sleeping with a tilt in your torso can help while snoring, we recommend sleeping on a wedget pillow or on an adjustable bed. Some adjustable beds even have a snoring detection system, which automatically tilts your bed up when snoring is recorded.
Oral Devices
Many devices are on the market today, to help alleviate snoring. Mandibular advancement devices (MADs) and tongue-retaining devices (TRDs) can help maintain proper airflow during sleep, reducing snoring in frequent snorers.
Continuous Positive Airway Pressure (CPAP) Therapy
CPAP machines are typically recommended for those suffering from sleep apnea, but can be very useful to snorers. According to HealthLine, “a CPAP machine sends a steady flow of pressurized air into your nose and mouth as you sleep. This keeps your airways open and helps you breathe normally.”
By delivering a steady flow of air pressure, your airways stay open during sleep, effectively reducing snoring.
Surgical Interventions
Lastly, and only recommended in cases of severe snoring, medical professional may recommend a surgical procedure if, and when, other treatments have failed. Surgical procedures such as uvulopalatopharyngoplasty (UPPP) or laser-assisted uvulopalatoplasty (LAUP) may be considered.
At What Stage Of Sleep Do You Snore?
Is there a clear answer to the age-old question: “At what stage of sleep do you snore?”
Yes! Snoring can occur during any and all stages of sleep, with each stage contributing unique factors to the manifestation of snoring. Though you are least likely to snore in sleep stage N1, but since it only lasts 1 to 5 minutes, it accounts for very little of your overall sleep. You should also find yourself snoring less during REM phase, though it is not entirely impossible.
You will find yourself snoring more during sleep stages N2 and N3, which combined, account for 70% of your night.
Understanding the relationship between snoring and sleep stages is essential for individuals seeking to address their snoring problem and improve their sleep quality. By recognizing the specific factors that influence snoring during each sleep stage, individuals can explore suitable treatment options and make necessary lifestyle changes to mitigate snoring and its potential underlying causes.
Whether it is adopting better sleep hygiene practices, using specialized devices, or seeking medical interventions, there are numerous avenues available to manage snoring and promote healthier sleep. Remember that identifying the specific stage during which snoring occurs can be the first step towards finding an effective solution and achieving a peaceful night’s sleep.
References
- John Hopkins Medicine. Why Do People Snore? Answers For Better Health. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/why-do-people-snore-answers-for-better-health
- National Library of Medicine. (2022). Physiology, Sleep Stages. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK526132/
- National Library of Medicine. (2019). Sleep Inertia: Current Insights. Retrieved from https://pubmed.ncbi.nlm.nih.gov/31692489
- John Hopkins Medicine. Choosing The Best Sleep Position. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position
- HealthLine. (2023). What Is A CPAP Machine, And How Does It Work? Retrieved from https://www.healthline.com/health/what-is-a-cpap-machine
FAQ
Most frequent questions and answers
Yes, snoring can occur during all stages of sleep, including N1, N2, N3 (deep sleep), and REM sleep. However, the frequency and intensity of snoring may vary depending on the sleep stage.
Snoring is more prevalent during N2 sleep, which is the most abundant sleep stage. However, snoring can also occur during other stages, such as N1 and N3.
Snoring during N2 sleep is more likely due to muscle relaxation and increased airway resistance. Factors like sleeping position, muscle tone, and the presence of any underlying conditions can also contribute to snoring during this stage.
Snoring during deep sleep (N3) can be louder and more intense due to profound muscle relaxation and decreased muscle tone. However, the severity of snoring can vary depending on individual factors and the presence of underlying conditions like sleep apnea.
Snoring during REM sleep is less common compared to non-REM stages due to muscle atonia, a temporary paralysis that occurs to prevent acting out dreams. However, certain sleep disorders may cause snoring during REM sleep.
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Can snoring occur in all stages of sleep?
Yes, snoring can occur during all stages of sleep, including N1, N2, N3 (deep sleep), and REM sleep. However, the frequency and intensity of snoring may vary depending on the sleep stage.
Is snoring more common during a specific sleep stage?
Snoring is more prevalent during N2 sleep, which is the most abundant sleep stage. However, snoring can also occur during other stages, such as N1 and N3.
Why does snoring happen more during N2 sleep?
Snoring during N2 sleep is more likely due to muscle relaxation and increased airway resistance. Factors like sleeping position, muscle tone, and the presence of any underlying conditions can also contribute to snoring during this stage.
Is snoring during deep sleep (N3) more severe than snoring in other stages?
Snoring during deep sleep (N3) can be louder and more intense due to profound muscle relaxation and decreased muscle tone. However, the severity of snoring can vary depending on individual factors and the presence of underlying conditions like sleep apnea.
Does snoring occur during REM sleep?
Snoring during REM sleep is less common compared to non-REM stages due to muscle atonia, a temporary paralysis that occurs to prevent acting out dreams. However, certain sleep disorders may cause snoring during REM sleep.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
