How To Stop Snoring?? Snoring Treatment Remedies
Snoring is a very common problem, affecting 40 percent of men and 25 percent of women. If you snore, you make a raspy, rattling, snorting sound while you breathe during sleep. Older people are particularly prone to snoring: About one-third of people ages 55 to 84 snore. If snoring happens frequently it can affect the quantity and quality of your sleep and that of your family members and roommates.
Common causes of snoring:
1. Age: As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
2. Sex: Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
3. Nasal and sinus problems: Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
4. Being overweight: Fatty tissue and poor muscle tone contribute to snoring.
5. Alcohol, smoking, and medications: Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.
6. Sleep posture: Sleeping flat on your back causes the flesh of your throat to relax and block the airway.
How you snore reveals why you snore:
It’s important to note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.
1. Closed-mouth snoring may indicate a problem with your tongue.
2. Open-mouth snoring may be related to the tissues in your throat.
3. Snoring when sleeping on your back is probably mild snoring – improved sleep habits and lifestyle changes may be effective cures.
4. Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.
Tips to Stop Snoring:
1. Sleep on Your Side: You're more likely to snore if you're lying on your back, and sleeping on your stomach is stressful on your neck.
2. Lose Weight: Excess body weight, especially around the neck, puts pressure on the airway, causing it to partially collapse.
3. Avoid Alcohol and Tranquilizers: Both alcohol and sleeping pills can depress your central nervous system and relax the muscles of your throat and jaw, making snoring more likely. These substances are also known to contribute to sleep apnea, a dangerous condition that has been linked with cardiovascular disease. And they should never, ever be used together.
4. Get Your Allergies treated: Chronic respiratory allergies may cause snoring by forcing sufferers to breathe through their mouths while they sleep. Taking an antihistamine just before bedtime may help. If your nose is stuffed up, try using an over-the-counter saline spray or a humidifier.
5. Buy a Mouth Guard: Your dentist or doctor may be able to prescribe an antisnoring mouth guard that holds the teeth together and keeps the lower jaw muscles from becoming too lax.
6. Stop Smoking: Smoke damages the respiratory system.
7. Keep a Regular Schedule: Get plenty of sleep. Go to bed and get up at the same time each day.
8. Elevate Your Head: Sleeping with your head raised may take some of the pressure off of the airway, making breathing easier. Raise the head of the bed by putting blocks under the bed posts, or prop up your upper body (not just your head, which can actually inhibit breathing) with pillows.
Throat exercises to stop snoring:
Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring. Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.
Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.
1. Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
2. Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
3. Close your mouth and purse your lips. Hold for 30 seconds.
4. With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
5. With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
Medical cures for snoring
If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (an ear, nose, and throat doctor, otherwise known as an ENT). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing in these devices.
1. Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
2. Dental appliances, oral devices, and lower jaw-positioners often resemble an athlete’s mouth guard. They help open your airway by bringing your lower jaw or your tongue forward during sleep.
3. Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. The Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate. Scar tissue grows around the implants, stiffening the soft palate, which stops vibrations that cause snoring.
4. New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radiofrequency signals. These newer remedies may require further study.
When to see a doctor about snoring:
Snoring can sometimes be a warning sign of a more serious problem. A doctor should evaluate a snorer for any underlying medical conditions, other sleeping disorders such as sleep apnea, or any sleep-related breathing problems. Call your doctor if you or your sleep partner has noticed any of the following red flags:
1. You snore loudly and heavily and are tired during the day.
2. You stop breathing, gasp, or choke during sleep.
3. You fall asleep at inappropriate times, such as during a conversation or a meal.
Having Snoring Problem? Please Share your Tips and Problems Here...
How to Stop Snoring?? Snoring Treatment Remedies
Snoring is a very common problem, affecting 40 percent of men and 25 percent of women. If you snore, you make a raspy, rattling, snorting sound while you breathe during sleep. Older people are particularly prone to snoring: About one-third of people ages 55 to 84 snore. If snoring happens frequently it can affect the quantity and quality of your sleep and that of your family members and roommates.
Despite its frequency, however, snoring is a sleep
disorder that can have serious medical and s ocial consequences. Snoring
can lead to poor sleep and daytime fatigue, irritability, and increased health
problems. If your snoring keeps your partner awake, it can also create major
relationship problems. There are many other effective solutions available.
Common causes of snoring:
1. Age: As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
2. Sex: Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
3. Nasal and sinus problems: Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
4. Being overweight: Fatty tissue and poor muscle tone contribute to snoring.
5. Alcohol, smoking, and medications: Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.
6. Sleep posture: Sleeping flat on your back causes the flesh of your throat to relax and block the airway.
How you snore reveals why you snore:
It’s important to note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.
1. Closed-mouth snoring may indicate a problem with your tongue.
2. Open-mouth snoring may be related to the tissues in your throat.
3. Snoring when sleeping on your back is probably mild snoring – improved sleep habits and lifestyle changes may be effective cures.
4. Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.
Tips to Stop Snoring:
1. Sleep on Your Side: You're more likely to snore if you're lying on your back, and sleeping on your stomach is stressful on your neck.
2. Lose Weight: Excess body weight, especially around the neck, puts pressure on the airway, causing it to partially collapse.
3. Avoid Alcohol and Tranquilizers: Both alcohol and sleeping pills can depress your central nervous system and relax the muscles of your throat and jaw, making snoring more likely. These substances are also known to contribute to sleep apnea, a dangerous condition that has been linked with cardiovascular disease. And they should never, ever be used together.
4. Get Your Allergies treated: Chronic respiratory allergies may cause snoring by forcing sufferers to breathe through their mouths while they sleep. Taking an antihistamine just before bedtime may help. If your nose is stuffed up, try using an over-the-counter saline spray or a humidifier.
5. Buy a Mouth Guard: Your dentist or doctor may be able to prescribe an antisnoring mouth guard that holds the teeth together and keeps the lower jaw muscles from becoming too lax.
6. Stop Smoking: Smoke damages the respiratory system.
7. Keep a Regular Schedule: Get plenty of sleep. Go to bed and get up at the same time each day.
8. Elevate Your Head: Sleeping with your head raised may take some of the pressure off of the airway, making breathing easier. Raise the head of the bed by putting blocks under the bed posts, or prop up your upper body (not just your head, which can actually inhibit breathing) with pillows.
Throat exercises to stop snoring:
Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring. Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.
Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.
1. Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
2. Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
3. Close your mouth and purse your lips. Hold for 30 seconds.
4. With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
5. With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
Medical cures for snoring
If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (an ear, nose, and throat doctor, otherwise known as an ENT). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing in these devices.
1. Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
2. Dental appliances, oral devices, and lower jaw-positioners often resemble an athlete’s mouth guard. They help open your airway by bringing your lower jaw or your tongue forward during sleep.
3. Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. The Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate. Scar tissue grows around the implants, stiffening the soft palate, which stops vibrations that cause snoring.
4. New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radiofrequency signals. These newer remedies may require further study.
When to see a doctor about snoring:
Snoring can sometimes be a warning sign of a more serious problem. A doctor should evaluate a snorer for any underlying medical conditions, other sleeping disorders such as sleep apnea, or any sleep-related breathing problems. Call your doctor if you or your sleep partner has noticed any of the following red flags:
1. You snore loudly and heavily and are tired during the day.
2. You stop breathing, gasp, or choke during sleep.
3. You fall asleep at inappropriate times, such as during a conversation or a meal.
Having Snoring Problem? Please Share your Tips and Problems Here...
How to Stop Snoring?? Snoring Treatment Remedies
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1 comments:
My friend, Michael, had used an anti-snoring mouthpiece and it worked for him. I could possibly say that this is something that I could recommend on helping you with your snoring.
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