The Importance Of A Good Nights Sleep
Good sleep is as important as healthy eating & a fine exercise. However, not a lot of people pay attention to the effects of good sleep and only choose to take sleep when they are too fatigued and cant go about the day any longer.
However, maintaining a sleep cycle and sleeping for a recommended number of hours adds to our wellness and provides solutions to how to deal with snoring. Let us check how:
- It helps increase productivity and concentration by improving the brain function. This is because our analytical and problem-solving skills are more enhanced when we sleep well.
- It increases our physical strength. It is well known that mental health and physical health are interlinked. Therefore, our independent physical activities have more strength leading to an overall better physical performance.
- An uneven sleep cycle or less sleep exposes us to the risk of obesity. Weight gain is a common risk factor of poor sleep.
- Healthy sleep improves our immunity.
- Good sleep contributes towards a better metabolism and reduces the risk of health issues like increased sugar levels, diabetes etc.
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Snoring Vs Sleep Apnea Is There A Difference
Nobody likes to share a bed with a snorer. Its funny at times, but it can rob you of sleep and put a strain on your relationship with your partner. And it can be dangerous.
Snoring is a major symptom of a serious condition called sleep apnea, characterized by interrupted breathing throughout the night. Its a disorder that carries serious long-term health consequences.
Snoring is a marker of the airway being narrow, so it can be a sign of something more sinister, like clinical sleep apnea.
Snoring is a marker of the airway being narrow, so it can be a sign of something more sinister, like clinical sleep apnea, says Adnan Pervez, MD, medical director of the UNC Rex Sleep Disorders Center.
Ask yourself these questions to find out what you know about snoring, sleep apnea and how to tell the difference between the two.
When Should I See My Healthcare Provider About Snoring
Snoring can lead to health problems. Its essential to get an evaluation and talk to your provider about how to stop snoring. You should see your provider as soon as possible if you feel like you cant breathe when you sleep or youre extremely tired during the day.
If your child is snoring, talk to your childs healthcare provider. Children who snore may not get enough restful sleep at night. Sleep deprivation increases the risk of behavior problems in kids. Sleep-deprived kids are more likely to feel tired all the time or have trouble focusing at school.
A note from Cleveland Clinic
Snoring is annoying and disruptive. It can also be a symptom of a larger problem. If snoring lasts longer than a few nights or is very loud, talk to your provider. Long-term snoring can lead to serious health issues. You can take steps to reduce snoring by staying healthy and active. Ask your provider about treatments to help you breathe easier, sleep better and feel more rested.
Last reviewed by a Cleveland Clinic medical professional on 05/07/2021.
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Avoid Alcohol Before Bed
Not only does alcohol increase snoring, drinking before bed can even induce obstructive sleep apnea in people who dont have the disorder. Alcohols effect on snoring and sleep is dose-related, so if you tend to drink multiple drinks, start by cutting back. If that doesnt reduce your snoring, try to stop drinking a few hours before bed or consider cutting out alcohol altogether.
Snoring Or Sleep Apnea: They Can Be Quite Different Things
Millions of Americans suffer from snoring activity during sleep. While some of these people are simple snorers or primary snorers, many have a serious sleep disorder called Obstructive Sleep Apnea .
Understanding the differences between sleep apnea and primary snoring is the first step to effective treatment of both conditions. For all the people across the country who are getting nudged or elbowed throughout the night from frustrated bed partners, its important to know what their snoring means, and how they can silence it.
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Dont Forget That While Youre Sleeping Others Are Not
While the snorer may not feel that the condition is disrupting his or her sleep, the partner being kept up all night by the noise may feel differently. Relationships can severely suffer if partners are irritated about being kept awake or having to sleep in separate rooms. Over 41 percent of women who say they need a good nights sleep instead have it interrupted by a snoring partner. The lack of sleep or need for nighttime separation can foster resentment and decrease intimacy in relationships.
There are additional health risks from lack of consistent high-quality sleep, including being more prone to accidents, difficulty focusing, impaired attention and alertness, as well as other serious risks such as heart disease, stroke and diabetes. This lack of sleep can promote weight gain while also accelerating the aging of the skin and brain.
How Do You Even Know You Snore
If you sleep with a partner, we are pretty sure you must have gotten more than a complaint or two about your snoring. But what if you sleep alone? Its simple, record yourself while you sleep. Apps like Sleep Cycle have a great snore tracker feature. The tracker measures the sound of your snores and the effect it might have on your sleep quality.
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How Is It Treated
You may be able to treat snoring by making changes in your lifestyle and in the way you prepare for sleep. For example:
- Lose weight if you are overweight.
- Quit smoking.
- Sleep on your side and not your back.
- Limit your use of alcohol and medicines such as before you go to bed.
- If a stuffy nose makes your snoring worse, use decongestants or nasal sprays to help you breathe.
- Try using devices that you attach to the outside of your nose to help with breathing while you sleep. These include nasal strips and nasal disks.
- When you sleep, use a device in your mouth that helps you breathe easier. This device pushes your tongue and jaw forward to improve airflow.
If these treatments don’t work, you may be able to use a machine that helps you breathe while you sleep. This treatment is called . In rare cases, your doctor may suggest surgery to open your airway.
Snoring isn’t always considered a medical problem, so find out if your insurance covers the cost of treatment.
What Are The Symptoms Of Snoring
Snoring sounds range from quiet vibrations or whistles to very loud grumbling, snorting or rumbling. Some people might not realize theyre snoring when they sleep. People who snore may toss and turn at night, have a dry, sore throat when they wake up and feel tired during the day. Lack of sleep can cause headaches, difficulty focusing and moodiness. Besides snoring, some people gasp for air and stop breathing for a few seconds while theyre asleep. These are signs of sleep apnea, a disorder that leads to serious health problems if it isnt treated.
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Give Everyone A Good Sleep: How To Deal With Snoring Problems
By | Submitted On February 13, 2011
Are you bothering the people around you every time you go to sleep? Are you having a hard time controlling or putting a stop to snoring? Then you’re not alone.
Snoring is very common. It affects both men and women, though there are more men who snore than women. There are toddler sleep problems too, and despite their pint size, they can create a snorting or rattling sound very loudly.
Snoring problems should not be taken lightly or even be considered as cute and funny. They may be signs of certain sleep problems.
Why Do People Snore?
As you go into a deeper sleep state, your entire body becomes more relaxed, even the muscles in the mouth, throat, and tongue. The throat tissues may become so relaxed they begin to somewhat obstruct the air’s passageway. Thus, every time you breathe, the throat tissues begin to vibrate. The snores, however, can become louder as the air’s passageway becomes narrower.
So How Do You Stop the Snoring Problems?
One of the sleeping problems, snoring can be dealt with properly. You can begin with the following solutions:
A sleep doctor can accurately diagnose your sleep apnea and recommend medications and other forms of treatment to eliminate it.
2. Drop the excess weight. Snoring is another reason why you should consider saying good-bye to the extra body fat. By doing so, you can widen the passageway of air.
There are a lot of good tips on how to quit smoking fast, and some of them are available in the Internet.
How To Fix Loud Snoring
- / By Robert J. Hudson
Almost half of adults have some trouble with snoring. While some light snoring may not pose a problem, loud snoring can be quite a nuisance to a sleeping partner and may indicate a more serious medical problem. If you or a loved one snores loudly, there are many ways to go about fixing the problem.
Why do you snore?
When a person is sleeping, the muscles in their face and throat relax the tongue falls toward the back of the mouth, and the throat narrows. When you inhale, the walls of your throat vibrate, and as this channel becomes narrower, the characteristic vibrating sound that we associate with snoring gets louder. For this reason, weight gain specifically in the neck can exacerbate snoring, as the tissue build-up in this area constricts the throat.
In addition to weight gain, there are many factors that contribute to snoring. First, because the throat muscles relax more as people get older, snoring can worsen with age. In other cases, anatomical abnormalities in the nose and throat are to blame for the constricted breathing during sleep. During allergy season, inflammation in the nose and throat can also cause you to snore.
What steps can you take at home to fix loud snoring?
If loud snoring has become a problem for you, there are methods of self-treatment that may offer results. Through behavioral or physical changes, many people can achieve better sleep.
When should you seek medical attention?
What Increases Your Risk
Things that may increase your risk of snoring include:
- Being male. Men are more likely to snore than women.
- Age. Snoring is most common in middle-aged people.
- Heredity. Snoring may run in families.
- Weight gain and obesity.
- Smoking. Exposing children to tobacco smoke may also increase their risk of snoring.
- Use of alcohol or sedative medicines.
- Chronic nasal congestion during sleep. This is often caused by colds or allergies.
- Jaw abnormalities, such as a small chin and overbite . This may be an especially important factor in women.
Best Pillows For Snoring
One way to combat snoring? Avoid sleeping on your back, says Khorsandi. Back sleeping is also when your partner will elbow or kick you to roll over. Sleeping on your side can be helpful for a lot of people to reduce the snoring. One way to help is a pillow that positions you properly.
Uttu Sandwich Pillow
This pillow raises your head and keeps it in place, preventing your neck and airways from relaxing.
WoodyKnows Side-Sleeping Back Pillow
Not used to sleeping on your side? This inflatable backpack pillow can break that habit, according to our experts, and get you sleeping snore-free.
Coop Home Goods Eden Adjustable Pillow
This adjustable pillow comes with extra filling that will let you find the perfect no-snore loft level.
Abco Tech Bed Wedge Pillow With Memory Foam Top
This high-rated wedge pillow has a high profile of seven inches, keeping your neck properly positioned for a snore-free night.
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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.
Keeping An Eye Out For Apnea
Its important to look out for each others overall health.
The big question is if a person sees someone else who snores stop breathing in their sleep, says Breus. This is a sign of sleep apnea and needs taking care of immediately.
Snoring is a restriction of airflow which makes the lungs and heart work harder at night, when they are supposed to be working less.
If the snoring is really bad and you think your snoring might be connected to sleep disorders like obstructive sleep apnea, get checked out by a specialist near you sleep apnea can lead to heart problems and even type 2 diabetes. Muraki I, et al. . Sleep apnea and type 2 diabetes.
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Simple Changes Can Help To Turn Down The Volume
If your wife or sleep partner often seems bleary-eyed and resentful in the morning, you may be one of the millions of adults who snore habituallya condition that affects twice as many men as women. Snoring occurs when your upper airways narrow too much, causing turbulent airflow. This, in turn, makes the surrounding tissues vibrate, producing noise.
“Snoring is a sign that there is a really narrowed space,” says Dr. Sanjay Patel, a sleep disorder specialist at Harvard-affiliated Beth Israel Deaconess Medical Center. “That happens either in your nasal passages or in the back of your throat.” Some men are snorers because they have excess throat and nasal tissue. Others have floppy tissue that’s more likely to vibrate. The tongue can also get in the way of smooth breathing.
Once the source of the snoring is identified, you can take appropriate steps to dampen the nightly din. These include not drinking alcohol at night, changing sleep position, avoiding snore-inducing medications, and addressing causes of nasal congestion.
What Problems Can Snoring Cause
- Generally the problem is for the person sleeping next to you.
- On a serious note, some people say that snoring has led to the breakdown of their marriage.
- Generally, however, snoring isn’t harmful for your health.
- The only exception is if you are overweight and literally stop breathing for 5-10 seconds in your sleep. That is something called obstructive sleep apnoea and can be harmful.
- Some people wake themselves up from snoring too loudly and so have a disturbed night, leaving them feeling tired in the morning.
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Snoring And Sleep Apnea
Snoring by itself isnt harmful. But it can be a sign of obstructive sleep apnea. This sleep disorder causes you to stop breathing for a few seconds at a time, over and over, night after night.
If you have sleep apnea, you likely wake up after a nights sleep still feeling tired. You might be drowsy during the day and have trouble concentrating at work or school. Some people nod off during the day, increasing the risk of car crashes or work-related accidents.
For people with sleep apnea, treating snoring is a matter of health. If left untreated, sleep apnea can lead to serious health problems, including:
- Heart problems, including heart failure and heart attacks.
Tips For Preventing Snoring
To solve the snoring problem the first thing to do is to identify the reason behind snoring. People snore when obstructions occur in their airflow passage. There can be many reasons behind the occurrence of these obstructions, like throat tissues becoming heavier due to weight gain, muscle relaxation after drugs and alcohol, defective jawline or air passage, etc.
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People With Sleep Apnea Die Because They Cant Breathe In The Middle Of The Night
MOSTLY FALSE. The potentially fatal consequences of sleep apnea, such as heart disease, generally occur over time. When someone with sleep apnea stops breathing during sleep, the body senses it and steps in. Your brain wakes up so you can take a breath, Dr. Pervez says. However, its possible for a drop in oxygen to cause immediate death in someone suffering from advanced heart disease or another severe condition. The risk of death also depends on the severity of sleep apnea.
Use Nasal Strips Or An External Nasal Dilator
Stick-on nasal strips can be placed on the bridge of the nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring.
You could also try a nasal dilator, which is a stiffened adhesive strip thats applied on top of the nose across the nostrils. This can decrease airflow resistance, making it easier to breath.
Try nasal strips to help reduce snoring.
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