Snoring relief articles

Snoring is a big problem. It can mean sleep apnoea, which is very dangerous, or it can simply be due to the way a person sleeps and how his or her mouth and nasal passages are shaped. If you snore, or if you live with someone who does and you want to stop the annoyance of the sound of snoring at night, there are many different remedies out there that are offered to the general public without the need to consult a doctor.

A snoring gum shield is one of them. This is a device that fits in the mouth, and it’s designed to hold the jaw in a slightly different way so that snoring is reduced. Doctors agree that having a device that fits in the mouth is one of the best ways to reduce snoring. However, a lot of the people who tried this method found that it was uncomfortable and hard to get used to. As a result of that they chose not to use it again, so it didn’t do them much good.
There are other options, though, such as the Snore Calm chin-up strips. These are for people who snore because they breathe through their mouths. The chin-up strip holds their mouth shut, and the result is that they don’t snore.
W hen it comes to things like the chin-up strip, though, the consensus is that they don’t work well on their own, and they only work effectively when they are used with a product such as Breathe Right Nasal Strips. These stick to the nose and are placed across it. They are designed to open the nasal passages to allow for easier breathing. When a person is able to breathe more easily, he or she will feel better, sleep better, and often not snore. However, they don’t always stay attached to the nose properly at night, and some people find them uncomfortable or are self-conscious about them. There are other options, as well, such as a CD of singing exercises that can be used to help people stop snoring, throat sprays, and other choices. For most people, these things are only moderately effective. They help some people some of the time, but they don’t help everyone. If you snore, the best things that you can do is to see your doctor and determine the cause for your snoring so that you can find the solution that will work the best for you.

What Causes Your Snoring & What To Do About It

Snoring is the noise caused by parts of your throat vibrating as you breath. Snoring only happens while you are sleeping because this is when the muscles are most relaxed. When the muscles are relaxed the components in your throat drop down to block the normal airflow through the passage which has been narrowed. The air moving through this narrowed passage is what causes the snoring.

Remedies for snoring are often very apparent. Other times they require extensive studies on factors that are related and can either aggravate the problem or cause the condition. Some of the more common causes along with simple ways to cure them are listed below.

1. Overweight-Its well known that many people in the United States are overweight due to not exercising enough, eating too much or a combination of both. Its common knowledge that that overweight people are more apt to snore than ones that are slimmer. The primary cause of their snoring is because their throats are fleshier and therefore have more blockages that can narrow the air passages. The simple way for an overweight person to cut down on their excessive snoring is to lose some weight.

2. Alcohol-Drinking alcohol relaxes the throat muscles which as we learned will be the immediate problem of excessive snoring. By eliminating any alcoholic beverages just before bedtime you can avoid many of the problems associated with the snoring.

3. Smoking-There are many reasons not to smoke and among them are the modification to your throat. Over time mucous will build up in the throat to ease the smoke and nicotine passing through it and reduce inflammation. A larger than normal amount of mucous can be released which will cause the small blood vessels in the lungs to swell along with the throat. When this happens the air ways are again being blocked causing the increased snoring. Sleep apnea is also a problem caused by these blockages and can cause breathing interruptions. These interruptions are caused by irregular breathing patterns. This results to snoring and poor sleep.

4. Sleep Patterns-Going to bed at the same time and getting 7 or 8 hours of sleep will help keep your snoring in check. When your sleep pattern is interrupted your breathing will become unbalanced which can cause snoring. Noises from your bed partner or other things will also cause unbalanced breathing and snoring. Try to make your sleeping area as quiet as possible. Sometimes soothing sounds or white noises from a recording will help mask other disturbing sounds.

5. Sleeping Positions-Due to gravity pulling on their tongue and throat muscles, people who sleep on their backs usually have more problems with snoring than ones who sleep on their sides. Along with the gravity the throat is in a more restful position, which causes parts of the throat and tongue to drop down and restrict the air flow cause a person to snore.

By sleeping in an elevated position there will be some relief. The recommended amount is about 30 degrees. With this elevation your diaphragm is relaxed and the tongue won’t restrict the air flow through the throat area.

Medical Problems-There are a number of medical conditions that can cause snoring. Allergies for instance can cause swelling or inflammation of the air passage. Adenoids and tonsils are also cause of snoring especially if they are large. Many time a cold or sinus condition will block your nose causing you to breathe through you mouth which can cause you to snore.

If you do experience a block nasal passage you can use a spray to clear it so you won’t be forced to breath through your mouth and probably end up snoring. Nasal strips are another aid that may help you breath through your nose rather than your mouth.

If you still snore after trying these things you may want to explore surgery, depending on how much snoring is affecting your life as well as those around you. Of course I would think of surgery as a last resort but sometimes it is necessary for your health.

Your brain clock is a cluster of brain cells in the hypothalamus that determines your sleep-wake time and is regulated by light and darkness, explains Delwyn Bartlett, a sleep psychologist with the Woolcock Institute of Medical Research in Sydney. Here’s how to keep it on track:

* Wake up at the same time every morning, even on weekends. This is more important than going to bed at the same time every night. “Waking up at the same time cues your brain to release sleep-wake hormones at the right time,” she says.

* Get the light right. Melatonin, the sleep hormone that gets your brain ready for sleep, needs diminishing levels of light to help it kick in. Bright light – or staring at your laptop – can delay its effects. Keep lights in the bedroom low before you go to sleep. Have curtains that let you wake up to morning light.

* Check your blankets. To feel sleepy, your body temperature needs to fall. An overheated bedroom or an electric blanket turned up too high can make it hard to sleep. But a warm bath an hour before bed can help your temperature fall. The warm water artificially raises your temperature, which then has to come down once you’re out of the bath.

* Think about what you drink and eat before bed. Drinks containing caffeine – coffee, tea, cocoa and cola – can keep you awake. Although caffeine’s stimulant effect is strongest in the first hour or so after taking it, it can still be in your system eight hours later. While alcohol helps you doze off quickly, drinking too much too close to bedtime can backfire. One drink might be OK but too much can fragment your sleep because of falling blood-alcohol levels that can wake you up later in the night.

* Eat earlier rather than later. Have dinner at 9pm and your body will still be digesting it when you’re in bed – and keeping you awake. As for a good bedtime snack, aim for something easy to digest that includes carbohydrates – warm milk or soy milk, wholegrain toast or a banana.

* Create a sound barrier. Earplugs can help, as can white noise, which means using sounds such as a fan to mask more disturbing noises. The fan can help cool you down if you overheat.

* Get regular exercise – being physically active can help you get a better night’s sleep. But not too close to bedtime – exercise can perk you up and make it hard to nod off.

* Have a snoring refuge. I’d never suggest couples sleep in separate rooms but having a spare room to retreat to occasionally when your sleep is broken because he’s snoring or you’re overheating – or both – can really help.

What about pills to help you nod off?

On prescription

Prescription drugs, such as benzodiazepines, have their place for the occasional sleepless night, to help you cope with jet lag or for short-term help with grief. But taking them continuously for more than two weeks can make you develop a tolerance to them so they don’t work as well.

Over the counter

Valerian is a common ingredient in herbal sleep remedies but studies of its effectiveness are mixed. An Ayurvedic herb, withania somnifera, has a traditional use as a sleep-inducer but, as with other traditional herbs, it often pays to get a therapeutic dose prescribed by a good herbalist rather than to self-prescribe. Other over-the-counter remedies are based on sedating antihistamines – prolonged use isn’t recommended as they can make you drowsy during the day.

source article: theage.com.au