You will snore at some point in your life. That is a fact. Will it imply that something is wrong? Yes, it can. Can something be done to address it? Yes to that as well.
Snoring happens when your air has a hard time getting through your air passages. The air vibrates within the walls of the throat and produces a sound that we know as a snore. Snoring is more common in middle to older aged people. The loud kind of snore, that is. Snoring can be both a symptom of a condition or a cause to it. This is why knowing your health condition, medical condition, sleeping practices, and the way you snore can help determine how to address your snoring problems.
If your snoring isn’t caused by a medical condition, then you can opt for a treatment that won’t necessarily require medical attention. But if you are in doubt, it’s best to consult your physician. Here are some natural measures you can do about your snoring.
Drop the excess weight.
People who are overweight are two times more likely to snore than those who aren’t. The reason is simple, overweight people carry extra fat around their necks which narrows their airways and causes them to snore. So lose a couple of pounds and lose your noisy nighttime companion. Switching up your diet, getting some exercise and ironically enough sleep will help you lose weight.
Switch to other sleeping positions.
Sleeping on your back can cause your airways to become blocked or narrowed. If you notice that you snore while sleeping on your back it is time to switch up your sleeping position. Sleeping on your side is usually recommended. Old habits die hard so the odds are that as you drift deeper into sleep you’d roll unto your back again. The fix? Invest in a body pillow. A body pillow will help you maintain sleeping on your side. Another mean old trick is sewing tennis balls unto the back of your pajamas.
Reduce alcohol consumption and …
All of us need good quality and quantity of sleep. But unfortunately, not every one of us can get it. Society today compels us to work harder than we did yesterday. More time is spent on working than resting. Sleep can sometimes be a luxury for some. But the truth of the matter is that we need as much sleep as we can get. Getting the enough number of hours of sleep is crucial and it should be of good quality. As in, you are having a deep sleep and not spending more time tossing and turning or waking up in the middle of the night.
Some people can easily fall asleep. Some others find it a chore. Some have a sound sleep while others don’t. Sleeping isn’t the same for everyone no matter how much we need it or get it. Sleeping can be inconvenient for others especially for those who have medical conditions. Here are some of the most common sleep disturbances.
Snoring. Snoring happens when your air passages get narrow.
About half of all people in the world snore at some point in their lives. More common in men, over 40 percent of adult men and 24 percent of adult women are habitual snorers. In more detail, snoring is the sound that comes from obstructed air movement in your throat when you breathe while sleeping.
Sleep apnea. Sleep apnea is also known as a stop in breathing while sleeping.
Sleep apnea is a potentially serious sleep disorder. People who go untreated stop breathing repeatedly during sleep. This can lead to the brain and the rest of the body not getting enough oxygen. Which in turn can lead to stroke, heart failure, diabetes, depression, and headaches.
Insomnia. Sounds familiar? Like snoring, one probably has or will encounter this in their life.
Ever had trouble falling asleep? Or do you find yourself waking up in the middle of the night, unable to fall back to sleep? Is this something you experience more than three days a week? If so,
Life is busy. Could it get any busier? Yes. But can you have enough sleep every day? Yes as well. Today’s active and bustling society may not rest, but you can. In fact, getting enough and good quality sleep has to be given more emphasis these days since getting busy is starting to be a norm.
Sleep is just as important as good nutrition and exercise. One can never truly call himself or herself healthy without any one of these three. Sleeping can actually lead to a healthy life. If you are having a hard time falling asleep or getting a good sleep, these tips will help you out.
Shut off the noise.
You may not recall the racket caused by yesterday’s midnight garbage pickup, but your body probably does. Even if you don’t wake up, noise can disrupt your slumber and cause restlessness, increased heart rate and blood pressure, and changes in breathing patterns…
Have some aromatherapy.
Creating a bedtime ritual that includes diffusing (a process of dispersing) essential oils 30 minutes before sacking out is a simple and effective way to cue the body to rest, says Sara Panton, essential-oil expert and cofounder of Vitruvi. Not only are there certain scents that encourage drowsiness, but the very act of setting up a routine helps signal to your brain that it’s time to start shutting off.
Be cool. Literally.
Body temperature regularly fluctuates throughout the day—it’s usually at its highest in the afternoon and lowest in the early a.m. So if your room is hot, your body will work all night to cool down—and if you’re sweating, you’re more likely to wake up. The sweet spot: 65 degrees, according to the National Sleep Foundation.
Give your space a room to breathe. Exercise caution though. You might not want to open your windows for too long especially if there are insects and creepy crawlies that want to join you inside.
Room stuffiness can hike nasal congestion and hinder your ability to breathe while you doze. Per
Many things can keep us up at night. It can be work that you took home as an assignment because your boss insists on having it done by morning. It can also be insomnia or a medical condition like anxiety. It can also be that you are doing a movie marathon on Netflix. Or maybe, you just like to be up at night and not during daylight. Whichever it is, it’s nowhere near good. This is so because studies have shown that the relationship with improper sleep-wake cycle and health issues are direct.
You’ll be at risk for higher blood pressure. You don’t have it in the family. You eat healthy meals. Therefore don’t let being a night owl break the chain.
In a 2013 study in the journal Chronobiology International, researchers found that “evening types” were than “morning types” to have , even after they controlled for participants’ total amount of sleep and sleep quality.
You’ll have less time for exercise. Sleep is important. So is exercise. Don’t lose both.
Self-described night owls than people who consider themselves early birds, according to a 2014 research abstract in the journal Sleep; they also report having more difficulty finding time to exercise and maintaining a regular exercise schedule.
You’re more likely to gain weight. Unless you want that, then this probably won’t be a problem.
Some experts believe that disrupts the body’s natural overnight fasting period, which can interfere with its ability to burn fat. Night owls also happen to per day than early birds, according to a 2011 study in the journal Obesity–248 more, on average–perhaps because willpower is lower when you’re tired and we late at night.
You’re more at risk for diabetes type 2.
In one 2015 study, published in the Journal of Clinical Endocrinology & Metabolism, men with evening chronotypes were more likely to have (a condition in which the body loses muscle mass), compared to men with morning chronotypes.
Female night owls, compared with their early bird counterparts, tended to have more belly
Sleep is a crucial form of rest for the whole body. Everyone needs it. But sometimes, not everyone gets it. Other than staying up for long purposely because of work or other activities, one can’t go to sleep simply because he or she has insomnia. Insomnia can be caused by a number of factors. The most commons ones are medications or medical conditions that disturb the sleep cycle. But if you’re not under any of these, then what’s been keeping you up may be anxiety.
Unless certain medical conditions or medications are the cause of your sleeplessness, the most common culprit is anxiety, says Lisa Meltzer, an education scholar for the National Sleep Foundation and associate professor of pediatrics at National Jewish Health in Denver.
Anxiety makes you too aware of your surroundings. Which makes sense. The unease, worry or fear can sometimes keep you up more than caffeine ever could. If you are having a hard time relaxing, these evidence-based ways to fall asleep easier can help you.
Compel yourself to stay awake.
Is there anything reverse psychology isn’t good for? In this case, it may alleviate excessive sleep anxiety. A small study conducted at the University of Glasgow found that sleep-onset insomniacs who were instructed to lay in bed and try to stay awake with their eyes open fell asleep quicker than participants told to fall asleep without this “paradoxical intention” (PI). Participants in the PI group fell asleep easier and showed less sleep performance anxiety.
Get your hands and brain working by doing something for 10 minutes.
“This is a stimulus control theory,” says Meltzer. “Everything in life has a stimulus value, even your bed,” meaning your body should recognize that lying in bed means it’s time to go to sleep. To give your bed that value, the only things you should be doing in it are sleep and sex, she explains. “Getting out of bed if you can’t sleep is the hardest one to do, but it’s so important. If you’re spending 10 hours in bed, but
The Snoring Mouthpiece Review has announced that they have published a new blog post on how humidifiers and snoring mouthpieces like SnoreRX can help snorers. The blog post is titled, “Humidifier: A Great Gift Even For A Snorer,” and explains why a humidifier can be a great gift idea for a friend or family member who snores. By introducing a moderate amount of moisture into the air, a humidifier can help the snorer relax and have a sound sleep that prevents snoring.
Steve Walker, author of the blog post, says, “A humidifier does more than just provide a spa-like ambiance to a room. It’s actually pretty useful to have a humidifier especially during the winter season.”
He adds, “It’s a practical gift because of the many uses of this particular electronic device. Aside from adding moisture in the air, the humidifier can also help relieve symptoms of different allergies, prevent dry skin, prevent babies from falling sick, and prevent snoring.”
According to the article, the moist air provided by the humidifier soothes the tissues at the back of the throat. The humidifier keeps the throat moist and this prevents irritation that is connected with snoring. Overall, humidifiers offer substantial benefits not only for the health of people but also for belongings and the atmosphere. When a humidifier is installed in the home, it not only helps strengthen the immune system, but it also decreases the incidence of nose bleeds by ensuring that the mucous membrane in the nose is moist.
Meanwhile, aside from the humidifiers, snoring can be prevented by snoring mouthpieces that have been well reviewed by The Snoring Mouthpiece Review. One example is the SnoreRX. The SnoreRX is FDA cleared and what makes it distinctive is the “MicroFit” feature. This allows the adjustment of the position of the lower jaw for maximize the person’s comfort and effectiveness.
However, the SnoreRX will have to be customized for each particular user through boil-and-bite technology. This means that it will have to be submerged in boiling water for approximately 18 seconds. The person who will use it will then clamp on …
The Snoring Mouthpiece Review, which is based in Long Beach, California, has published a new blog post that discusses the causes and complications of snoring and its possible solutions. The blog post is titled, “Snoring: Causes And Complications Of It.” The article points out that it is heavy snoring that people should worry about because something more serious could be going on, such as sleep apnea.
Steve Walker, author of the article, says, “The vibrating nasal tissue is what causes the snoring sound. The more it vibrates, the louder the sound. There are various causes of snoring. In general, it is due to the tissues and muscles in the airway that tend to collapse and block the airway while a person is asleep. But what is more important to know are the potential complications of heavy snoring, such as high blood pressure, stroke, heart disease, and even falling asleep while driving.”
Vibrating nasal tissue is the main reason for the snoring sound. This is caused by the relaxed throat or nasal tissues through which the air goes through while a person is sleeping. When these tissues obstruct the airway, this reduces the amount of air going through the airway or the tissues may totally obstruct air flow so that the body is momentarily without air. Another possible cause of snoring is a genetic anatomic obstruction like large tonsils, a deviated septum, a large neck circumference, and a floppy soft palate.
Snoring begins to have complications when it interferes with the snorer’s breathing while sleeping and/or when it interrupts the bed partner’s ability to get sufficient restful sleep. When the snorer stops breathing while sleeping, this means that the oxygen level for that person decreases and he or she may awaken choking and gasping for air. This prevents the person from getting a good night’s sleep. And those momentary deficiency in oxygen may result into other more serious conditions, such as hypertension, stroke, and heart disease.
Naturally, it would be best for people who notice that they have possible symptoms of sleep apnea to consult with a doctor. And there are …
The Snoring Mouthpiece Review, which is based in Long Beach, California, has published a new blog post that offers advice to people suffering from exhaustion when they wake up in the morning. The article is titled, “Are You Exhausted When You Wake Up In The Morning?” It presents some remedies for people who feel exhausted even after waking up in the morning. It is pointed out that the primary reason is that the person is not getting enough sleep and that it could be even be related to a more serious condition, which is sleep apnea.
Steve Walker, a spokesperson for The Snoring Mouthpiece Review, says, “Sleep apnea actually causes you to stop breathing while sleeping. Your airway gets blocked as your muscles relax during sleep with the result that little to no air gets to your lungs. So, even if you think you’ve slept long enough, you still feel exhausted when you wake up in the morning. This sleep disorder is also the reason why you snore so loud.”
Steve continues, “The condition is indicated by loud snoring that is usually followed by choking noises. And if the brain detects that insufficient oxygen is getting into the body, the person instinctively wakes up to be able to breathe again and this may happen several times during the night. No wonder, you feel exhausted when you wake up in the morning.”
It should be noted that loud snoring does not necessarily mean that a person suffers from sleep apnea. It is loud snoring that is followed by choking or gasping sounds, or silent pauses may likely indicate sleep apnea. It often results into sleep deprivation, which is indicated in the morning as fatigue, unintentional napping, difficulty concentrating, mood swings, and irritability. Other common symptoms include insomnia, feeling tired even after having a full night’s sleep, headaches and migraines, reduced sex drive, nocturia, and loss of memory.
Meanwhile, a solution for snoring is the Good Morning Snore Solution (GMSS). This is a snoring mouthpiece that helps people manage their snoring. It is a Tongue Stabilizing Device (TSD) mouthpiece that is unique …
Snoring is often talked about by doctors. Well, that makes sense. After all, snoring is a health issue that deserves medical attention. That puts doctors in a very good position to impart critical information about snoring. Needless to say, they’re the best people who can help cure it as well.
It’s seldom that we hear engineers talk about snoring. So, when they do, our ears are open.
Haibo Dong is an associate professor of mechanical and aerospace engineering.
Dong and Ph.D. students Junshi Wang and Pan Han are gaining new understanding of the fundamental science behind sleep apnea by using CT scans and MRIs to image the mouth and nose and the full airway – the “windpipe” – during snoring and apnea, and then computer-modeling the actions that cause vibrations of the uvula and obstructions. They are looking for the changes in the shape of the airway during sleep that cause perturbations in airflow. Those perturbations are the vibrations of snoring and the often-resulting breathing difficulties.
Snoring can be treated. Unfortunately, some treatments fail.
“Treatments often fail because there is a knowledge gap of the fundamental science behind the reasons for this health issue,” said Haibo Dong, a University of Virginia associate professor of mechanical and aerospace engineering who specializes in fluid dynamics research.
Understanding how snoring is produced can help bridge the gap. Research that puts together engineers and doctors can hopefully solve that.
If Dong’s team and his research colleagues, including Dr. James Daniero, a head and neck surgeon in UVA’s Department of Otolaryngology, can understand the basic mechanics of sound produced during normal breathing, then perhaps better treatments and longer-term solutions for abnormalities may be possible.
“This work is highly interdisciplinary and involves scientific problems in the fields of biology, physics, physiology and engineering,” Dong said. “By studying biological fluid dynamics, we are trying to predict and eventually control sleep apnea and snoring.”
Read on to see how they’re trying to do it.
Dong has now modeled both normal breathing and the breathing conditions of sleep apnea for
The Snoring Mouthpiece Review, which is based in Long Beach, California, has recently published a blog post that offers a simple way to get a good night’s sleep. The article is titled, “A Simple Way To A Good Night’s Sleep.” It explores the various ways of preventing snoring in order to allow a person to sleep tight at night.
“While getting a good night’s sleep is important for good health, unfortunately, it’s not easy to get a good night’s sleep,” says Steve Walker, a spokesperson for The Snoring Mouthpiece Review.
He adds, “There will be some nights when your sleep is good and there will be some nights when your sleep is bad. If you’re a snorer, you probably have more nights of bad sleep. If you’re hardly getting any good night’s sleep, you’re going to get sick. And, if your partner says you snore, accept it and decide to do something about it. Don’t even attempt to deny it because the sooner you deal with your snoring, the better it is for your health and your relationship. Keep in mind that sleep apnea is a serious health problem.”
Sleep apnea is a disorder where the breathing of the affected person stops and starts several times during sleep. It causes momentary oxygen deprivation during those times when the person stops breathing and this particular disorder has been linked to stroke, heart disease, diabetes, high blood pressure, and even depression. It has even been found to be the cause of 38,000 deaths every year.
There are many ways to prevent sleep apnea. One possible solution is the Continuous Positive Airway Pressure (CPAP) machine. However, the CPAP machine may not be a convenient solution because the person has to wear a mask that will cover the whole face. It is not exactly a comfortable thing to wear while sleeping. That is why people are looking for some other alternative, such as an oral appliance or mouthpiece that fits the mouth comfortably while being effective in preventing snoring and sleep apnea.
One example of a good mouthpiece is the SleepTight. This is a …