What Type Of Snorer Are You
There are 3 types of snorers and each need their own treatment. Take our 40 second test to see what type you are.
The warm, moist air will open your nasal passages so that you breathe more easily, at least for a while.
But the effect might not last you through the night. And it might not be the ideal alternative if you prefer taking your showers in the mornings.
Nasal irrigation is another effective remedy for nasal congestion. And one of the most popular nasal irrigation tools is the .
In fact, many doctors recommend Neti pots to patients suffering from allergies and sinus problems.
Made of plastic or ceramic, a Neti pot works by thinning the mucus in your nasal passages.
A safe and simple salt water solution flushes the mucus away, leaving your nasal passages clear so that you can breathe freely again.
Whatever remedy you use for your congestion, dont forget to drink plenty of water. If youre dehydrated, the secretions in your nasal passages will be thicker and stickier.
This might not be the primary cause of your snoring, but it could make your snoring worse.
So drinking more water every day, especially if you suspect you arent getting enough, could be an easy way to alleviate your snoring.
You Burn Fewer Calories At Night
When youre snoring or having moments of decreased airflow, referred to as apneas, youre more likely to rouse during the night, which can result in less time spent in the deep, restorative stage called rapid eye movement sleep and more time in light stages of sleep, says Raj Dasgupta, MD, a fellow of the American Academy of Sleep Medicine and assistant professor of clinical medicine at the Keck School of Medicine at the University of Southern California in Los Angeles. Beyond the restorative benefits it offers, REM sleep is when brain activity and calorie burn are at their highest, he explains. Your body utilizes a lot of glucose and energy and also dreams during REM sleep.
A 150-pound person whos sleeping appropriately could burn around 50 to 60 calories a night, mainly in REM sleep, Dr. Dasgupta notes. But as he puts it, If were having sleep-disordered breathing, it can make it hard for us to stay in REM sleep. That means fewer calories burned.
Ways Those With Sleep Apnea Can Lose Weight
Obesity is a significant factor when it comes to sleep apnea, and when you consider the factors above, it is clear that untreated sleep apnea can lead to even more weight gain. To help you manage your weight when you have sleep apnea, you can do several things:
- Use the right Auto CPAP machines to assist with unobstructed sleep.
- Start regularly exercising, doing low-impact activities such as hydrotherapy and walking.
- Concentrate on your nutritional intake, eating fewer processed foods and focusing on whole foods.
How Extra Weight Causes Snoring
But just how do those love handles cause you to snore? Arent they downstairs, and away from where all the noise is coming from?
Yes, it is true that the fat you notice the most is your belly fat, since it is the most apparent.
However, it is not the only place where extra calories land.
Your neck, for instance, is also a prime area for weight to accumulate, the results being not just a thicker neck, but constricted airways as well.
Just as leaving a beach ball inflated means less room in the back of the car, so does more neck fat mean less room for air to move in and out of your lungs.
And, since you are attempting to breathe in the same amount of air as always, the airway vibrates with the turbulence which is created, sort of like how a whoopie cushion produces a flatulating noise pushing air through its small nozzle.
In fact, all snoring or OSA really are is trouble breathing due to throat obstructionsomething which gaining weight causes.
How Snoring Can Cause Weight Gain
As a sleep specialist, my patients often ask about the relationship between snoring and weight gain. The National Center for Biotechnology Information has demonstrated that obesity is a risk factor for snoring and sleep apnea and that snoring may cause weight gain or the inability to lose weight.
The relationship between snoring and weight gain is linked to alterations in our metabolism, increased appetite and decreased energy expenditure. In other words, snoring and fatigue from interrupted sleep make us hungrier and less active- and both lead to weight gain. It may also explain why some people have difficulty losing weight despite attempts to modify their diets. Bed partners of snorers may be at risk of weight gain, too. If you are not sleeping because of your partner’s snoring, the resulting fatigue may be the reason you’ve become inactive and packed on weight.
Snoring and weight gain should not be ignored as the combination may cause life-threatening health conditions. Fortunately, both can be treated with simple changes that include: sleeping on your side, avoiding alcohol before bed, and getting 7-8 hours of sleep each night. Be aware that snoring could also be a sign of sleep apnea, so consult a sleep specialist for the treatment option that is best suited to you.
Excess weight and sleep apnea
Are you at risk for sleep apnea?
Q&A: Hve questions about sleep disorders, snoring and sleep apnea? Ask Dr. Sesso
How Weight Affects Sleep Apnea
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Sleep apnea is a relatively common disorder in which people experience disrupted breathing while they are sleeping. In obstructive sleep apnea , the most common type of sleep apnea, disruptive breathing occurs because of a narrow or blocked upper airway. Its similar to breathing through a straw. Those with severe OSA may have upwards of 30 breathing disruptions per night.
As the medical community learns more about sleep apnea, several important links to excess body weight are emerging. Not only can excess weight cause sleep apnea, but it can worsen the symptoms and exacerbate its detrimental health effects. Insufficient sleep may also lead to weight gain, making it a vicious cycle. Encouragingly, many studies show that weight loss improves sleep apnea. If you are struggling with sleep apnea or excess weight, its important to understand the complex interactions between the two conditions.
Myth Or Fact: Does Obesity Lead To Snoring
There are several myths pertaining to snoring. For instance, people believe that snoring is normal. Some people believe only old people snore. But the biggest myth that people fall for is that obesity leads to snoring. Well, there are a lot of speculations over whether obesity leads to snoring or not.
Actually, it is true. Weight gain is one of the factors that contribute to the risk of snoring. It is interchangeable. In other words, gaining weight can lead to snoring and vice-versa.
What a solid fact is that prolonged and loud snoring due to excessive weight is an open invitation to other sleep breathing disorders such as sleep apnea. Dont believe me? Then this might help.
According to a publication in the American College of Chest Physicians, The prevalence of Obstructive Sleep Apnea in obese or severely obese patients is nearly twice that of normal-weight adults.
Table of Contents
Medical Cures For Snoring
Your physician may recommend a medical device or surgical procedure such as:
Continuous Positive Airway Pressure . 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.
Laser-assisted uvulopalatoplasty uses a laser to shorten the uvula and to make small cuts in the soft palate either side. As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.
Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. The procedure is performed under local anesthesia and takes about 30 minutes.
Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep. For best results, you will need to see a dentist who specializes in these devices.
Surgical procedures such as Uvulopalatopharyngoplasty , Thermal Ablation Palatoplasty , tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
Techniques To Lose Weight
Theres no shortcut to losing weight. Different tips work differently for everybody. You can use a combination of the following to reach your optimum weight-
How Much Weight Should I Lose
There is no reliable way to predict how much weight you should lose, and it must be considered on a case-by-case basis. It would be best to discuss your goals with your doctor to determine the best plan for yourself. In general, a 10% body weight loss is helpful for most people who are overweight or obese. Depending on your weight, this may not be adequate to significantly impact your risks.
If you are morbidly obese, with your current weight more than 50 percent above your ideal body weight, you may face exercise limitations. It may be necessary to address your weight through multiple avenues, including:
It is very important that weight loss occurs in a controlled manner with appropriate medical supervision. Rapid, unsupervised weight loss is rarely successful in maintaining your ideal weight over the long term.
Weight loss may reduce the degree of snoring and your risk of sleep apnea. If you have persistent sleep apnea, the use of continuous positive airway pressure may be an important part of your health and weight loss goals. There is also considerable evidence that getting adequate sleep may improve metabolism and reduce unwanted weight gain.
Snoring And Your Relationship
No matter how much you love each other, snoring can put a strain on your relationship. If youre the one lying awake at night as your partner snores away, its easy to start feeling resentful. And if youre the snorer, you may feel helpless, guilty, or even irritated with your partner for harping on about something you cant control.
When snoring is a problem, relationship tension can grow in the following ways:
Sleeping in separate rooms. While this may be a solution for some couples, it can also take a toll on emotional and physical intimacy. And if youre the one snoring, you might feel lonely, isolated, and unfairly punished.
Irritability due to sleep loss. Disrupted sleep isnt just a problem for the non-snorer. Snoring is caused by disordered breathing, which means the snorers sleep quality also suffers. Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and . This can explain why communication often breaks down when you and your partner try talking about the problem.
Partner resentment. When a non-snorer feels they have done everything possible to sleep through the night but the snorer doesnt take any action to combat the snoring, it can lead to resentment.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together as a team to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected.
Snoring Can Cause Weight Gain
Not only do you have to worry about snoring if you gain weight, but you have to worry about gaining weight from snoring. Its an endless cycle. When you snore at night, youre not sleeping as well as you could be and if sleep apnea is the cause of your snoring, youre really not getting a good night of sleep. With the bad quality of sleep, youre likely feeling tired throughout the day which will cause you to crave high carbohydrate foods and sugar. The lack of energy will also keep you from feeling motivated to exercise. The combination of everything results in weight gain which will then contribute to more snoring.
So what can you do? Keep reading!
Linking The Cause Of Your Snoring To The Cure
Monitoring your snoring for patterns can often help you pinpoint the reasons why you snore, what makes it worse, and how to go about stopping it. To identify important patterns, it helps to keep a sleep diary . If you have a sleep partner, they can help you fill it in. If you sleep alone, set up a camera to record yourself at night.
|HOW you snore reveals WHY you snore|
|Type of snoring|
|May indicate a problem with your tongue|
|Open-mouth snoring||May be related to the tissues in your throat|
|Snoring when sleeping on your back||Probably mild snoringimprovedsleep habits and lifestyle changes may be effective cures|
|Snoring in all sleep positions||Can mean your snoring is more severe and may require a more comprehensive treatment|
Can Weight Loss Improve Snoring
Research seems to suggest that weight loss can, indeed, improve snoring. In a study of 20 asymptomatic obese men who snored heavily, a significant reduction in snoring was associated with an average weight loss of just 6.6 pounds. In those who lost more weight — an average of 16.7 pounds — snoring was completely eliminated. However, some patients who lost even more weight continued to snore.
Therefore, most people who lose weight will likely reduce their snoring, but it doesnt necessarily help everyone. There may be other factors contributing to snoring, including anatomy problems like a deviated septum. Nevertheless, weight loss may be a reasonable goal due to the overall benefits it may have on your health.
How Snoring Affects Weight Loss
A person stepping on the weighing machine, Credits: Pixabay
When you sleep, your neck muscles relax. When these muscles over relax, it makes your nose and throat become narrower than usual for the air to reach the lungs. It results in the surrounding tissue vibrating and causing noises. Snores become heavy and louder as your air passage in the nose and throat becomes narrower.
When people become overweight, fat accumulates in different parts of their bodies. When this fat accumulates in your neck, it makes its size larger. A neck that exceeds 16 inches compresses the upper airway, i.e., your nose and throat, especially when youre lying on the bed at night. Hence, this compression of the airway results in you making snoring sounds.
Apart from the neck, excessive belly and chest fat can also make you an annoying snorer. Your diaphragm is pushed upwards, and the fat on your chest makes your ribcage compressed. Consequently, the capacity of your lungs is reduced. This restricts the flow of that air, which is needed to prevent the collapse of the throat.
Hence by lowering your body fat, you can automatically feel a remarkable difference in your snoring. Many people have successfully minimized or resolved their problem of snoring after weight loss.
Losing Weight Is Essential For Snoring Reduction
Because the excess body weight around the airways causes us to snore more frequently, its the main area of interest in preventing snoring. Losing weight is extremely hard as an obese person, but with the right attitude, diet and 20 minutes a day on a treadmill built for larger people you can slowly loose weight and reduce the severity of snoring.
Dont eat before going to sleep. Indigestion can cause discomfort that might disturb your sleep, you should eat your dinner earlier so your stomach will digest the food and you will have a better nights sleep.
Try to eat smaller portions more often. Big meals make us feel slow and lazy, so eat less, feel more active and improve your metabolism.
Eat slower. Usually, when we eat fast we dont feel full right after eating because of the natural delay in digestion. So we can actually be full but our brain still doesnt realize it yet. Which is why we tend to overeat, something Im very guilty of. So take your time, eat slower and enjoy your meal.
Low carbohydrate diet. Reducing sugar and carbs will help you to lose weight quickly and without exercising. If you like to eat sweet, try to change regular sugar with natural substitutions.
So Youre Not As Slim As You Used To Be
Sure, you arent as trim as you used to, and in fact, youre starting to be a littleahemoverweight.
Yes, you and around 160 million other Americans now weight more than average, which accounts for most of our population .
No, this doesnt mean it isnt a problem, just that you arent alone.
And, in addition to other health risks of being overweight such as diabetes, heart attach and stroke, being overweight can also cause snoring.
Really? Just being overweight can make you noisy at night?
Yes, it can.
In fact, not only can added pounds turn you from a silent snoozer to a roaring rafter-rattler, it can also make you susceptible to Obstructive Sleep Apnea, or OSA.
And, in case you are not yet aware, OSA is a potentially dangerous condition in which the sufferer stops breathing at intervals throughout the night, only to resume breathing along with loud snorting noises.
Since as many as hundreds of these apneas can occur throughout the night, it causes poor sleep quality, as well as low blood oxygen levels.
This is because when you stop breathing, the lack of oxygen signals the brain to wake you up as a survival mechanism .
Plus, not as much oxygen enters the blood stream when none is available, so the oxygen level in your blood goes down.
This can lead to everything from feeling tired during the day, to mood swings, lack of focus, high blood pressure, heart attack and stroke.
So, if you think you have OSA, go see a doctor or a sleep specialistit may just save your life.
How To Fight Snoring During Pregnancy
Snoring during pregnancy is something that many women experience, even if theyve never had a problem with snoring before. The added weight gain and extreme exhaustion are often to blame. In most cases, snoring during pregnancy goes away after birth, but sometimes it can become a permanent and chronic problem.
In this guest post from Robert J. Hudson of , learn about the different ways to battle snoring during pregnancy.
Pregnant women undergo tremendous physical changes during, as well as after, pregnancy. Snoring is something that is commonly noticed in all pregnant women. Although harmless in nature, snoring during pregnancy can get a little annoying after sometime, especially for the partner. In this detailed article, we will take you through some effective remedial measures you can take to get over this irritating problem!
Does Sleep Apnea Cause Weight Gain
Sleep apnea is a serious condition that causes breathing to start and stop repeatedly during sleep. Mayo Clinic notes that the most common type of the disorderâobstructive sleep apneaâoccurs when the muscles in the back of your neck relax in a way that constricts your airway and reduces oxygen intake, resulting in sleep interruptions. But sleep apnea doesnât only disturb your sleep cycle. It can also impact your ability to maintain a healthy weight.
Snoring And Weight Loss: Theres Actually A Connection
There must be nobody in this world who hasnt been around a snorer at some point in their lives. We often find them very annoying and try all sorts of ways either to make them get rid of their snoring weight loss or to get ourselves as far from them as possible. But did you know that snoring is more than just an irritating condition that many seem to exhibit? Persistent, heavy snoring is a sign of a lifestyle-related illness.
It can also be seen as your bodys way of telling you that youve piled on many extra pounds than it can handle. Snoring weight loss, both of them are intimately connected in a vicious pattern. One gives rise to the other, and before you know, you become a victim of one or the other obesity-related health condition.
Is there a way to break this pattern? There certainly is. Keep reading to know-how.
Weight Loss As A Tool To Stop Snoring
Losing weight can have an astounding effect on snoring. It works well with sleep apnea too. Research suggests a losing 10-15% of your body weight may reduce the severity of the condition by up to 50%
The results of another study are moreinteresting still. The study involved patients who had recently undergonebariatric surgery to reduce the size of their stomachs.
Data collected via the shows a 60% reduction in body fat completely stopped sleep apnea episodes in 86% of cases.
This is not rocket science though. If youpresently spend your nights snoring and the problem is due to pressure appliedby body fat, it stands to reason getting rid of the fat should stop you fromsnoring.
Getting To Grips With Weight Loss And Snoring
One of the hardest things about losingweight is making a commitment to do so and sticking to it. Unless you arewilling to make that commitment you may as well stop reading now.
Still here? Good for you .
There are many weight loss plans. Somepeople choose Atkins, others prefer Keto or something else. Everyone has theright to follow their own path, but there is no one diet that works for all.
Commitment is the key to success. If youfind one plan is not right for you, try a different one instead.
Here are a few weight loss tips:
Weight Gain Can Increase Your Chances Of Sleep Apnea
Additionally, being obese can put you at a higher risk of developing sleep apnea.
âAs the body gains weight, more tissue can be found on or around the throat. This makes apnea events more common. Because the extra weight makes it more likely, the tissues in the soft palate will collapse, causing an apnea event,â Chadwick Denman, DDS, a sleep specialist at Sleep Cycle Center, tells WebMD Connect to Care.
According to a 2017 article published in Anesthesia and Analgesia, weight gain can cause an increase in fat distribution in the neck and waist specifically, which can subsequently contribute to the development of sleep apnea.Â In addition, Mayo Clinic observes thatÂ an increased neck circumference can narrow the airway, which can cause snoring and sleep apnea.
What About Sleep Apnea And Obesity
Obstructive Sleep Apnea or OSA is a type of Sleep Apnea associated with weight gain as breathing becomes shallow or even pauses due to the blockage of the upper airway. Factors such as hypertension and visceral fat deposition are not only exclusive to Sleep Apnea conditions but also to .
Once the deposition of fat reaches the upper airway, this can result in a smaller lumen thus, increasing the collapsibility of your upper airway. In the case of hypertension, there is a greater variability when it comes to blood pressure in people suffering from sleep apnea.
The Centers for Disease Control and Prevention or CDC reports that more than 35 percent of adults in America are either overweight or obese.
Ways To Elevate Your Head During Sleep
Thus far, we have talked about the potential impact of head elevation on snoring. Our findings showed that head lifting might be an effective way to stop snoring. Yet, we havent indicated the ways to elevate the head while sleeping.
Everyone can think of putting a couple of pillows under their heads for head elevation. Although it is indeed a way to raise the head, there are also other ways to lift the head during sleeping. Here are some of them