Can Drinking More Water Stop Snoring
While it is a method that can only do so much, if you do make an effort to remain hydrated throughout the night as you are drinking, then you will feel less drunk by the end of the night and you will be able to sleep more easily.
Your tongue also shouldnt relax so far back, again because your brain is hydrated and alert.
So while drinking water can only do so much in the face of chronic snoring, it certainly wont do any harm and could help in a big way.
If you already have a problem with snoring, then, the simple fact is alcohol is going to make it worse.
You can prepare for this in a few ways, but there is only so much you can do with present treatments.
Snoring is a big problem for a lot of us, and what it usually comes down to is the quality of our sleep.
If you are not sleeping as well or as deeply as you should be, this too can make snoring worse.
Alcohol Likely Interferes With Rem Sleep
As mentioned earlier, the 2013 review of studies about alcohol and sleep found that alcohol reduces REM sleep. According to researchers, the level of interference depends on how much alcohol someone consumed. The studys authors wrote: The effects on rapid eye movement sleep in the first half of sleep appear to be dose-related with low and moderate doses showing no clear trend on REM sleep in the first half of the night whereas, at high doses, REM sleep reduction in the first part of sleep is significant. Total night REM sleep percentage is decreased in the majority of studies at moderate and high doses with no clear trend apparent at low doses.
This matters because REM sleep is associated with learning and memory consolidation, and its considered incredibly important. As the Cleveland Clinic explains, there are two different sleep states: rapid eye movement sleep and non-rapid eye movement sleep . We cycle through sleep stages multiple times over the course of the night.
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NREM sleep happens first, and there are four different stages of NREM sleep. Stage 1 is the lightest sleep stage, and Stages 3 and 4 are deepest. After Stage 4 we move into REM sleep, usually about 90 minutes after we have fallen asleep. Our first period of REM sleep lasts about 10 minutes and gets increasingly longer as we move through sleep cycles during the night.
Practice Good Sleep Hygiene
Sleep hygiene essentially means the good habits you follow before bed for a good nights sleep. Practicing good sleep hygiene before bed can help you fall asleep more easily and get better quality sleep during the night all without alcohol.
Some easy practices you can incorporate into your bedtime routine include:
- Putting away all electronic devices phones, computers, TVs, et cetera 60 to 90 minutes before bed
- Taking a warm bath
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How Does Alcohol Affect Sleep Apnea
Sleep apnea is a common but serious sleep disorder where your airway is partially or completely blocked while you sleep. Obstructive sleep apnea can create or worsen other comorbidities of OSA such as high blood pressure, diabetes, and even erectile dysfunction.
One of the most common and well-known symptoms of sleep apnea is loud and persistent snoring. Alcohol worsens snoring, which is one reason alcohol consumption is a risk factor for obstructive sleep apnea.
According to a study published by the Journal of Neurology, Neurosurgery, and Psychiatry, alcohol consumption increased the duration and frequency of sleep apnea episodes. These resulted in more severe hypoxemia, or reduced arterial blood oxygen levels during the first hour of sleep.
Another study published by the American Journal of Managed Care found that alcohol consumption contributed to the lowest oxygen saturation in patients at risk of snoring and sleep apnea.
Alcohol also contributes to respiratory depression and airway collapse, which can make causes of obstructive sleep apnea more severe.
Sleep disorders can have serious and even dangerous effects on your health. But thankfully, they are treatable and more manageable with the proper treatment.
You shouldnt let alcohol or an undiagnosed sleep disorder ruin your sleep. A good nights sleep may just be a consultation away.
What Are The Non
Non-surgical snoring treatments are used to fix the problem without surgery. With these options, you should begin seeing an improvement in your snoring within a few weeks. Experts recommend using both treatments together for the best results. Some of the most popular nonsurgical treatments include lifestyle changes, medication, and changing your pillow or mattress.
- Lifestyle changes: The first step is to make lifestyle changes that can help you breathe better at night. You should always avoid alcohol and sleeping pills because these substances relax your muscles, which makes snoring worse. If you smoke, now is the time to stop. Smoking can cause swelling in the sinuses, throat, and other areas that block breathing, so it’s one of the biggest risk factors for snoring.
- Medication: The next step is to use medications. Some of the most popular nasal sprays include Flonase and Nasacort, which help reduce swelling in the nose so you can breathe better at night.
- Some people need anti-inflammatory drugs like ibuprofen for their throat to open up properly. This type of drug works by reducing inflammation that can cause difficulty breathing.
- Changing your pillow or mattress: Changing your pillow or mattress can also help stop snoring. A special pillow will keep your head in the right position, making it easier for you to breathe at night. Using a special mattress can prevent snoring by keeping your body in the correct alignment while you sleep.
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Alcohol Can Cause Nighttime Wakeups
Because alcohol is a diuretic, people may wake up more often to go to the bathroom during the night if they have been drinking. Alcohol actually decreases how much antidiuretic hormone the body produces, causing lowered reabsorption of water. So, our kidneys kick into gear and our body loses more fluid through urination. After a night of drinking, people may wake up needing to go, even if their bladder doesnt typically bother them at night.
Another issue? Alcohol may affect ones circadian rhythms, leading to nighttime wakeups. A small 2010 study published in the journal Alcoholism: Clinical & Experimental Research found that chronic drinking disrupted circadian rhythms. Researchers compared blood samples from 22 men who met the diagnostic criteria for alcohol dependence with samples from 12 subjects who did not. They found that the groups had genetic differences related to their circadian clocks.
In other words, chronic alcohol consumption was associated with a destruction of normal circadian clock gene expression, study author Sy-Jye Leu, a researcher at Taipei Medical University, said in a statement. This altered expression is closely related to circadian rhythm dysfunction and might link to a variety of physiological problems such as sleep/wake cycle dysregulation, depression, and even cancer.
Alternatives To Alcohol And Snoring
We get it, the day-to-day struggle is real cracking open a cold one in the evening while you catch up on Game of Thrones feels good , and having a couple of glasses of wine helps you feel less inhibited and more social when you need to take the edge off a gathering. But what alternatives are there for relaxing in the evening that wont leave you snoring through the night?
Read A Book Get lost in a story, learn a new skill, or live vicariously to help take your mind off of things. Reading can be both relaxing and escapist, so try curling up with a new story to get your mind off of things before bed.
Tonic Water & Fresh Juice If youre looking to sip on something while you catch up on the news or prep for dinner, try a refreshing non-alcoholic drink thatll give you that familiar cocktail feel without alcohols downsides: mix 8 ounces of tonic water with 4 ounces of your favorite fruit juice for a refreshing summer wind-down.
GABA In short, GABA is an inhibitory neurotransmitter that lowers the activity of your brains neural cells and central nervous system. There are studies linking alcohols relaxing effects on GABA stimulation in the brain. While GABA supplements are available, valerian, hops, magnesium, and L-theanine all have an effect on your brains natural GABA activity. Ask your doctor about your options!
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Most Adults Have Experienced That Sleep The Type Of Sleep That Follows Consuming Too Much Alcohol That Type Of Sleep When Your Jaw Goes Slack And You Snore From Deep Within Your Throat
Maybe it was the night after a wedding with an open bar.
Maybe its the night after your school reunion and the class clown still knows how to line up a crowd to take shots.
Maybe its the night after celebrating an anniversary with your spouse and they asked you to finish off the bottle of wine at dinner because they were driving home.
Or maybe its just a good nap after overindulging at Sunday brunch.
Most adults have experienced that sleep the type of sleep that follows consuming too much alcohol. That type of sleep when your jaw goes slack and you snore from deep within your throat.
Even if youre not a regular snorer, its likely that youre similar to most of the population who snore more when theyve had a few libations. And if youre already a chronic snorer, alcohol will certainly make it worse.
Why? Because alcohol disrupts the normal sleep cycle.
After a few hours of sleeping with your mouth agape, you usually wake up with it extremely dry and a swollen uvula painfully engorged, feeling like youre going to choke on it, from beating it up like a punching bag all night long. Your throat is sore and youre dehydrated
Alcohol makes you snore more…although its not the actual alcohol that causes the snoring.
The sedative and depressant nature of alcohol relaxes the body, including the throat, making you much more likely to breathe through your mouth.
Hangovers May Interfere With Sleep Too
Drinking at nighttime isnt the only thing that can affect ones sleep when it comes to alcohol. If someone experiences a hangover, that can also affect how tired they feel and potentially interfere with their sleep schedule and energy levels.
According to the Mayo Clinic, fatigue is an extremely common hangover symptom that people experience after a bout of drinking. Other symptoms include:
- Excessive thirst
- Poor or interrupted sleep
Increased fatigue from a hangover may prompt napping during the daytime, which could interfere with ones ability to fall asleep and stay asleep that night. If someone does feel hungover, Harvard Health says, make sure to drink plenty of water. The site also recommends drinking some coffee or tea for a jolt of caffeine, which can help combat fatigue and banish grogginess.
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Caffeine And Sleep Apnea
Despite caffeines ability to interfere with sleep, some research suggests caffeine be beneficial to people who have sleep apnea. However, the benefits appear to occur on a cognitive level and have nothing to do with snoring.
According to a study published in 2010, in the Neuropharmacology medical journal, a higher than average caffeine intake appears to improve the cognitive abilities of people suffering from moderate to severe sleep apnea.
Again, lets not lose sight of the fact that the researchers were evaluating caffeine, not coffee, and snoring was not a part of the study.
An earlier study, conducted in 2008 and published in the journal Sleep and Breathing, explored the way caffeine affects the minds of people with moderately severe obstructive sleep apnea.
In this case, the data showed higher than average levels of caffeine consumption were associated with less cognitive impairment.
Swollen Uvula After Drinking
It can occur after drinking alcohol since alcohol results in dehydration, which can make the uvula swell. To some people, the swelling after drinking is due to an allergic reaction to alcoholic substances, so the uvula swelling is an allergic reaction in this case.
Since alcohol has many toxic substances that takes more water the body, the body responds by sluicing out these noxious substances also. It also desiccates your body tissues by removing the bodily fluids. Whats more, alcohol dries out the mucous membranes and causes difficulty in respiration.
However, there is a typical cure to prevent swollen uvula after drinking, and it involves staying well hydrated, limiting alcohol intake, and avoiding alcohol if you are allergic to it.
Likely To Increase Snoring After Drinking
Overall, snoring and alcohol consumption are related in the way that alcohol can make your body more prone to snoring through muscle relaxation and a deeper sleep. You are likely to increase snoring after drinking. While it may be difficult to give up your nightcap, there are certainly benefits to limiting alcohol consumption before bedtime. Instead, researchers indicate it is better to incorporate more natural relaxation techniques in your sleep routine in order to prepare your body and mind for rest. Instead of consuming alcohol try taking a warm bath or reading a good buck. As far as liquids, water is the number one bedtime choice.Cutting out alcohol completely may not be an option that you want to choose. Instead, you should at least try to cut back on the amount of alcohol you are consuming. You should also plenty of water to help keep one’s airway hydrated and lubricated. This may help to limit the drying effects that alcohol may have on your throat. Alcohol can greatly influence your sleeping pattern and will increase the likeliness and loudness of your snoring capability.
Cutting Back On Alcohol Can Improve Your Sleep
If youre finding it difficult to cut back on how much you drink in the evening, Ria Health may be able to help. We offer customized plans to help you cut back or quit, 100 percent online. You dont need to identify as an alcoholic to join, and our app makes the whole process private and confidential.
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How To Alleviate Snoring
Here are some factors that contribute to snoring and what you can do to alleviate them.
Alcohol. Alcohol, a muscle relaxant, can slacken the tissues of your throat while you sleep. “We see this all the time,” Dr. Patel says. “Spouses say the snoring is tolerable except for the nights when their partner has had a couple of beers.”
Body weight. Extra fat tissue in the neck and throat can narrow the airways. Losing some weight could help to open the airways if the person is overweight or obese, although many people who are lean also snore.
Medications. Medications that relax muscles can make snoring worse. For example, tranquilizers such as lorazepam and diazepam can have this effect. In contrast, antihistamines may actually alleviate snoring by reducing nasal congestion.
Nasal congestion. Mucus constricts the nasal airways. Before bed, rinse stuffy sinuses with saline. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication. If swollen nasal tissues are the problem, a humidifier or medication may reduce swelling.
Sleep position. When you lie on your back, slack tissues in the upper airways may droop and constrict breathing. Sleeping on your side may alleviate this. You can also try raising your torso with an extra pillow or by propping up the head of the bed a few inches.
Can Snoring Cause Uvula To Swell
Snoring will lead to an enlarged uvula. According to studies, in cases of heavy snoring night, the uvula and soft palate may experience swelling in the morning. Snoring could cause flapping around the uvula, then block the airway and result in breathing problems.
You might find yourself entangled with a mild sore throat, sleep apnea, and other sleep disorders. Snoring in itself is also known to cause a swollen throat and organs around it because of the heavy breathing and the flapping around of the hanging extension in the back of the throat.
When it causes snoring, excision may be the option to help you stop snoring permanently. However, Dr. Christopher Chang of Fauquier ENT notes that uvula removal is not a conclusive treatment for obstructive sleep apnea.
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What Are The Symptoms Of Snoring
The symptoms of snoring are noisy breathing while sleeping, fatigue, pale skin, and morning headaches.
- Noisy breathing when sleeping: Snoring is a form of noisy breathing while sleeping. The sound can range from soft to loud, depending on its severity. Snoring is generally characterized by heavy breathing or rattling sounds during sleep due to the narrowing in the air passages and vibrations in the soft tissues in your throat.
- Fatigue: People who snore often feel tired during the day because they’re constantly fighting against a condition that prevents them from having good sleep quality.
- Pale skin: Snoring can cause you to have light-colored patches around your face, particularly under your eyes and on your cheeks, because it reduces your oxygen flow, which can cause tissue death or hypoxia. The lack of oxygen causes facial skin to become paler than usual over time.
- Morning Headaches: Snoring can cause you to wake up with a headache because you’re not getting enough oxygen throughout the night. Your throat becomes obstructed during sleep, which reduces airflow and oxygen levels in your body.
Could Alcohol Be Causing Your Snoring
ByMike Herman | Submitted On July 03, 2006
Even though 40% of the worlds population snore, few snorers know what the cause of their snoring is / are, and how they can fix the problem.
The common causes of snoring are being overweight, drinking alcohol and smoking. Let’s talk about alcohol here and see how it may play a part in your snoring.
Most people drink because alcohol relaxes them and for a lot of people, especially after a really “stressful day”, nothing beats a beer, glass of wine or cocktail. Alcohol relaxes the muscles of the body even more so than normal sleeping does. Since your muscles are more relaxed while under the influence, your orophanyx begins to collapse more rapidly and obstruct the flow of air.
Alcohol is also known to cause congestion in the nasal passages and this congestions becomes another obstruction to your breathing freely.
If possible, STOP DRINKING.
Not only will it help with your snoring, but it is also thought that drink anything more than, in “moderation”, is detrimental to your health.
At the very least stop drinking 4 – 6 hours before going to bed. This grace period will allow your body a chance to for the effects of the alcohol to wear off and reduce the effects that it may have on your sleeping, helping you to sleep without snoring.
So, don’t just do it for yourself – do it for your loved one!
Get Information and Tips You Need to Help You Stop Snoring that you can research in your pajamas on this website.
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