When Should I See A Doctor About Snoring
While occasional snoring is extremely common, and usually fairly harmless, chronic loud snoring is one of the most common signs of a sleep disorder called Obstructive Sleep Apnea.
OSA is a serious condition associated with high blood pressure and an increased risk of heart attack and stroke.
Sleep apnea can be difficult to recognize, because not everyone who snores will have OSA, and not everyone who has OSA snores. You should talk to your doctor if you also experience one or more of the following symptoms:
- Excessive daytime sleepiness
- Difficulty concentrating during the day
- Mood changes, including depression or sadness
- Frequently waking up gasping, coughing, or choking
- Frequently waking to dry mouth, headache, or sore throat
Your doctor will likely recommend a sleep study, which can be done at a sleep center or from the comfort of your own home. If the sleep study determines that you have OSA, your doctor or sleep specialist will likely prescribe continuous positive airway pressure therapy, or CPAP. CPAP therapy is a non-invasive treatment that uses pressurized air to keep your airways open while you sleep. Depending on the type and severity of your OSA, other treatment options may include a specialized oral appliance or even surgery.
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 conflict. 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.
How To Stop Your Partner Or Roommate From Snoring
Sometimes, it may not be you who is snoring! It may be your partner or roommate who is keeping you awake all night with their choking and heavy breathing.
While the snorer may be suffering from poor quality sleep, it can often feel worse being the one who has to put up with it all night, as you may find yourself struggling to nod off with all of the noise.
This can be quite disruptive to your own sleep patterns, and so even though you dont have a snoring issue yourself, simply sleeping next to them means youre more likely to be fatigued and experience all of the common symptoms which come along with sleep deprivation, such as irritation, or a lack of concentration, simply because you are being kept awake throughout the night by a loud
What should you do about a snoring spouse or roommate??
- Examine Snoring HabitsThe first thing to consider is how long have you noticed them snoring? Is it only recent or has it been happening for a while? Examining their habits may offer you a little insight into what may be causing the issue to help you find a solution.For example, if it only happens when they drink a lot of alcohol or smoke before bed, there may be a direct link. Let them know that their snoring always follows these occurrences, and see, once they stop,
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Cure The Snoring Or Cheat The Problem
The first question to ask yourself is this. Do you really want to solve the snoring problem, or just cheat the problem by doing something on your own to try to negate the annoyingly-loud noise?
By cheating, I mean something like wearing ear plugs. Ear plugs will not technically end the snoring problem but they can take care of it by helping you to overcome the problem on your own.
Obviously, the only problem with this is that the snoring may still be going on. Plus, if it is too loud, it is quite possible that you will still hear it and that it might not help to just attempt to block out the sound.
Plus, earplugs are not for everyone. Some people just do not see results with this sort of thing.
Sleeping in a different room is an option, but is that really an option that you want? A lot of couples prefer to sleep together so it is possible that changing sleep locations is not something that you wish to do.
So, if you tend to fall on the cure side of the solution pool, rather than the cheat side, you are going to need some ammo. Here are a few ideas.
Support Them To Lead A Healthy Lifestyle
There are several risk factors that are thought to increase the likelihood, or intensity, of snoring.
Being overweight is a major factor the British Snoring and Sleep Apnea Association says that obese people are three times more likely to snore.
And researchhas shown other factors that can lead to snoring are:
- Drinking alcohol
- Regular use of sleep medication or other sedatives
- Nasal congestion because of a cold, sinus infection, illness or allergy
If any of these apply to your partner, talk to them about the effect it might be having on their snoring and sleep. And if they have allergies, such as dust mite, hay fever or animals, try to keep the bedroom clear of allergens.
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Sleep With A Snorer Heres How To Block Out Snoring Completely
Getting enough sleep at night is essential to our health and well being. About 50 percent of people snore at some point in their lives and there any many health risks associated with it.
The majority of snorers are men and about 40 percent of them wake their sleeping partners.
There are so many anti-snoring devices on the market, so finding the right solution can be an incredibly difficult task.
The problem is one solution doesnt always suit all, and it can be very costly purchasing and testing out different gadgets, only to find they dont work.
For some, the problem can be so disturbing that the only answer is to sleep in a different room. This drastic measure can put a strain on any relationship though and is not ideal.
There are really only two solutions to block out noise completely: By using snore blocking headphones or by drowning out the noise with another sound.
But what if there was a product that could do both at the same time?
What are the best headphones for sleeping?
And what measures can be taken to ensure a good nights sleep? This guide is for you:
How to block out snoring:
Q: How Do You Get A Sleep Study
The easiest way is to have your primary care doctor refer you to one. These can be performed at home or in a certified sleep clinic.
The gold standard is the sleep clinic test because it gives you a more complete analysis of sleep apnea and how it may be affecting other chronic conditions. But at-home tests may be easier to schedule and undergo so often people start there.
Typically, these days, they just give you a special watch to wear. That’s the only equipment needed. If the at-home sleep test doesn’t provide definitive answers, you can then move on to do a test in a sleep clinic.
Many health insurance plans will cover these tests, but you’ll want to verify coverage first.
It should give a definitive answer to whether it’s sleep apnea or primary snoring.
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Can Sleeping With A Snorer Affect Your Health
Listening to your partner snoring loudly next to you, night after night, can definitely breed resentment, which can have a negative impact on your relationship.
But did you know that secondhand snoring, as its sometimes called, can also have a harmful effect on your health?
Sleep deprivation can cause memory problems, disrupt your mood, and even increase your risk of developing:
- heart disease
2006 study even notes that people who got less than 6 hours of sleep per night were more likely to have obesity, which can also raise the risk of certain chronic health conditions.
Your sleep loss could also be shortening your life expectancy. A 2010 analysis of three large population-based studies found that the mortality risk increased by 15 percent among people who only slept for 5 hours or fewer each night.
When you treat your partners snoring, youre more likely to get a better nights sleep. And your own health will improve when you get enough high-quality sleep.
Rest In A Different Position
Turning onto your side instead than lying on your back is an easy method to lower snoring.
Obtaining utilized to this sleeping posture might take some time if it isnt your typical one, but within a couple of evenings you will be comfy.
In instance you can not rest on your back, attempting increasing your head may be a good option. You can lower the opportunities of snoring by copulating a couple of additional cushions to maintain your throat clear as well as open throughout the evening. How To Stop Loud Snoring
With an extra cushion, you can achieve this, yet there are likewise wedge-shaped pillows that elevate your top body in order to protect against snoring.
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Stay Away From Alcohol Before Bed
Alcohol relaxes the throat muscles causing snoring. This means you will have less control over your throat muscles and tongue. As a result, the throat muscles will vibrate more when you breathe in and out. More the vibration, the louder you will snore. Avoid alcohol consumption in the hours leading up to bedtime.
Lifestyle Changes To Help You Stop Snoring
Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.
Quit smoking. If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Also talk to your doctor about any prescription medications youre taking, as some encourage a deeper level of sleep which can make snoring worse.
Be careful what you eat before bed. Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse.
Exercise in general can reduce snoring, even if it doesnt lead to weight loss. Thats because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.
Six anti-snoring throat exercises
Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:
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How To Stop Snoring In A Few Easy Steps
- ENT Institute
Why do you want to stop snoring? Is it because you wake yourself up in the middle of the night? Or because your loved ones cant sleep therefore, theyre less than enthused with you in the middle of the night? Whatever the reason, youre here because you want to learn how to stop snoring. Lucky for you, this can be achieved in a few easy steps, and a few more complicated, yet important processes.
But first, you might be wondering why its important to stop snoring, especially if you just live alone. It doesnt affect anyone, right?
Treatments For Serious Snorers
About half of those with loud snoring have obstructive sleep apnea. For obstructive sleep apnea, your doctor might order a sleep study in the lab, called a polysomnogram, or a home sleep apnea test.
After diagnosis, these treatments along with lifestyle changes can help reduce snoring and improve your sleep, says Dr. Walia:
- Continuous positive airway pressure . This is the most commonly used therapeutic treatment for sleep apnea. Youll wear a face or nasal mask overnight, which forces air through your airway to keep it open.
- Oral appliances. These mouthpieces increase the size of the upper airway during sleep, advance the jaw and the tongue forward, and can help reduce snoring. They may be safer than surgery and effective in certain patients if used correctly. They can be used in isolated snoring as well, Dr. Walia says.
- Surgery. The surgery involves removing excessive soft tissue from the throat to widen the upper airway, which can reduce snoring in some cases. You and your doctor should weigh the risks and benefits before surgery and try other treatments first.
- Implants. An implantable device can be used in the treatment of sleep apnea in select patients.
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The Causes Of Snoring
Snoring occurs when theres a narrowing in the upper airway of the nose and the flow of air through the mouth and nose is physically obstructed. Theres an enhanced resistance in the airway, says Dr. Walia, and the airway is more collapsible.
Air flow can be blocked by several different factors and some can be more easily treated than others.
What Are The Surgical Options For Treating Snoring
Surgical options for treating snoring are for people who have tried everything, but their snoring remains severe. Most doctors recommend this method only after changing your lifestyle and using medications that didn’t work. The most common surgical options for treating snoring are uvulopalatopharyngoplasty and maxillomandibular advancement,
- Uvulopalatopharyngoplasty: Uvulopalatopharyngoplasty is a surgery that removes excess tissue in the throat to improve breathing.
- Maxillomandibular advancement: Maxillomandibular advancement is another type of surgery designed to make your airway larger by moving the jaw forward. This surgery may also involve making your tongue smaller, so it doesn’t block breathing.
Uvulopalatopharyngoplasty and maxillomandibular advancement surgeries are usually done on an outpatient basis.
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Change Your Partners Position
For some people, sleeping in the supine position that is, lying on their backs makes snoring worse. Research bears this out.
Although its become a cliché to elbow your snoring partner in the ribs so theyll roll over onto their stomachs and stop snoring, sometimes changing position is truly all it takes.
Positional therapy is a treatment option specifically designed to help snorers avoid lying on their backs. There are several options you could try.
- Snore-reducing trainer. Imagine a padded weight belt that you sleep in. Thats basically the premise behind the trainer. It makes it hard for the wearer to sleep on their back, so they must roll over onto their side, where they may be less likely to snore.
- A tennis ball. In the middle of the night, when youre eager to try anything, slip a tennis ball underneath your partners back, which will make it uncomfortable for them to lie on their back.
- Head-positioning pillow. A head-positioning pillow, also sometimes called an anti-snore pillow, helps to properly align the users neck so theyre less likely to snore. You can order one online or pick one up at a local store, depending on how desperate you are for a good nights sleep again. A
Deep Sleep: How Much Do You Need And How To Get More Of It
If youre suffering from a cold, gargling with a peppermint mouthwash can shrink the lining of your nose and throat. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water, move this around your throat area but careful not to swallow.
If youve tried everything and youre still losing sleep, or keeping your partner up all night, your doctor can help.
They might be able to refer you to a sleep centre for advice or there are private sleep clinics available at a cost though!
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How To Fix Loud Snoring And Better Sleep Immediately
Loud Snoring is a big problem nowadays and everyone wants to stop snoring right away, but first of all, its very important to find out the causes of your snoring. Different ways to prevent your snoring will be more effective or it may slow your snoring volume.
There are some effective ways to fix snoring, lets consider-
1. Change your sleeping position: As we know that the tongue falling back to the throat and it causes snoring. So keep changing your sleeping position.
2. Use an anti-snoring product: By using these tools you may immediately fix your snoring problem
3. Maintain a healthy wealth: Obesity is the main reason for snoring try to be healthy and fit.
4. Try throat and tongue for snoring exercise: These seem a little silly but they have been proven in many cases. Stretching your throat and tongue may prevent your snoring.
5. Keep you nostril neat and clean: Clean your nostril every day that you can breathe freely while sleeping.
6. Do not take sleeping pills: It is just like taking alcohol it causes snoring. And if you are prescribed for these pills then talk with your doctor and concern about it.
7. Get enough sleep: Due to overtired which sends you into the deeper state of sleep and then you start snoring.
8. Use nasal dilator: If your nasal is dry then take a nasal spray to moisturize it.
9. Replace your bedding: Replace your bedding mattress once a week.