How Do You Know If You Snore
Most people only find out they snore after living with roommates or sharing their bed with a sleeping partner. If you live alone, theres still a way for you to discover if you snore.
You can self-diagnose potential snoring if any of the following symptoms occur on a regular basis.
- You wake up with a headache or dry mouth
- You feel tired during the day
- You wake up suddenly during the night, and not from nightmares
- You wake up during the night wheezing, gasping, or coughing
- Youre getting cavities or experiencing other dental health issues
If youre experiencing any of the following symptoms, its possible you snore or you have another sleep disorder.
Begin keeping a sleep diary. Note when you sleep and when you wake, your diet and activities from the day, and any suspicious symptoms. All of these can help your doctor provide a diagnosis.
Improve Your Sleep Habits:
You might have noticed that youre more likely to snore when youre very tired. Since snoring can make it harder to get a good nights sleep, this can end up being a bit of a vicious cycle. Breaking the cycle can help to prevent your snoring. When you are going to bed at a sensible time and giving yourself plenty of time to rest, you are less likely to snore. If you wait until youre exhausted or dont spend long enough in bed, you end up in a heavier sleep. Your throat muscles will be floppier, so your throat is more likely to close up, making you snore.
Sleeping The Recommended Hours
The recommended sleeping hours for an average adult is 6 to 8 hours. During this sleep-time, your body is able to recover and rejuvenate for the next days activities. The opposite happens when you fail to get enough rest; youll be exhausted. Exhaustion causes throat and tongue muscles to flop, and this sets you up for snoring. With that in mind, find a good sleeping pattern.
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Verywell / Sabrina Jiang
Snoring may seem like a laughable habit until you realize the very real effects. Snoring is a serious breathing disorder that harms social interactions and your health. It can be caused by a number of lifestyle and genetic factors, per Mayo Clinic. The anatomy of your mouth and sinuses, alcohol consumption, allergies, a common cold, and your weight can all bring on a case of sawing logs.
Snoring is the vibration of tissues within the throat when the airway muscles relax during sleep that creates the sound. And, approximately 40 percent of adult women, 57 percent of adult men, and 27 percent of children snore. Snoring can persist for many years or even decades. Thats a lot of noisy nights. Yet, they may not know it until a friend or companion hears it and informs them. Once you do, there are many anti-snoring devices that can help relieve or completely eliminate symptoms.
Snoring isnt only a nuisance for snorers, it can disrupt their bedtime companions as well. You can DIY snoring solutions, but it is recommended to see a doctor to check for more serious conditions like obstructive sleep apnea first.
Here are a few of the best anti-snoring devices on the market.
How Does Snorgo Help Snoring Men
Snorgo is a British designed and manufactured, non-invasive way to address the core cause of snoring without medication or wearing mouth guards or chin straps at night. The doctors and scientists behind Snorgo have seen that by training the involuntary muscles around your airways, excess tissue vibrations are reduced resulting in less snoring. With regular training, the area will firm up and strengthen enough to stop snoring for good!;
If male snorers can find just 5-6 minutes a day to complete a series of simple exercises using Snorgo, they will be well on their way to curing disruptive snoring for good. View this video to see our mouth held product and exercises in action.
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Help For Stopping Snoring
- For additional, behavioral methods to stopping snoring, check out Harvard Medical Schools Snoring Solutions.
- After lifestyle changes, its time for a more serious approach. Read reviews of the best anti-snoring mouthguards.
- Looking for more tips on talking with your partner about snoring, or innovative ways to stop? Connect with peers on forums like the Snoring subreddit, the Snoring & Sleep Apnoea Forums, and the Snore World forums.
A Tiny Gadget That Goes In Your Nostrils
This tiny nasal dilator is an anti-snoring gadget that looks like two baskets connected by a hook. Each one of the “baskets” goes inside a nostril, kept in place by the hook around the cartilage that separates the nasal airway openings of your nostrils.
The Snorepin is supposed to dilate your nostrils and make it easier to breathe while you’re sleeping, thus reducing any snoring. Some have had trouble with the fit of the Snorepin, but many say that it’s worth the $25 to try if your snoring problem is bad.
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Comparing Earplugs And Earmuffs
For me, good earmuffs , attenuate the noise better than even 33-rated earplugs.
Attenuation levels for different frequencies, starting from 125 Hz are printed on the boxes of both the muffs and the plugs. At each frequency point my earplugs seem to provide more or at least the same noise reduction as the earmuffs.
But in the real world they dont.
I suspect this is because the earmuffs seal the complete ear, not only the ear canal. The bones around the ear, the ear lobes and other soft tissue also conduct noise into the inner ear. For higher-pitched sounds, earplugs work well for me, albeit not better than earmuffs. At lower frequencies they dont stand a chance.
The problem is, for most, earmuffs are not comfortable enough to sleep with them on for 8 hours. If you are a side sleeper, you probably wont be able to fall asleep at all.
Comfortable earplugs with a high NRR are a good start when it comes to blocking out snoring. However we need something more:
Dear Science: How Do I Stop Snoring
According to my partner, I snore. A lot. Ive never been made aware of this before. Is it possible that Ive suddenly started snoring, or just never noticed? How can I make it stop? And why doesnt my own snoring wake me up when the slightest noise from outside has me bolting awake?;
Heres what science has to say:
Bad news, compadre. Its totally possible that youve gone your entire life snoring without realizing it ;or that its a habit youve just recently picked up. Some 90 million American adults snore, and its a problem thats known to get worse with age. While just 30 percent of adults over the age of 30 produce these noises in their sleep, the prevalence jumps to 40 percent of adults just a decade older. If you still cant believe it, try using a snore tracking app to record some evidence. The results may shock you ;Rachel was recently appalled to find that, for around five minutes every night, she sounds like shes choking on an angry bear.
But while plenty of snoring is harmless, it can sometimes be related to sleep apnea, a condition where the airway is so obstructed that breathing actually stops during the night. If youre snoring, you need to confirm that you arent actually experiencing sleep apnea.
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Home Remedies For Snoring: How To Stop Snoring Naturally
There are several ways to address snoring, depending on whats causing it. Some at-home remedies include:
Work toward a healthy weight
Extra weight is one of the primary causes of snoring in both children and adults, Dr. Reisman says. During sleep, fatty tissue in the neck can press on the throat, blocking the airways when the throat muscles relax. Losing weight can literally take the pressure off.
In people with chronic nasal congestion, medications like antihistamines or steroid nasal sprays can help you breathe easy and turn down the dial on the nighttime noise.
Change your position
Try propping up the head of your bed. And snoozing on your side instead of your back may also cause less snoring.
Open your nose
Opening your nasal passages at night can help cut down on snoring. Adhesive nasal strips placed on the bridge of the nose lift your nostrils open to improve airflow. Another option is nasal dilators, which you insert into the nostrils to expand the nasal opening. Both strips and dilators are inexpensive and easy to find at the drugstore. ;
Get Rid Of The Earplugs And Get Ready To Rest Easy With These 10 Tips To Put Snoring To Rest
As many as 45 percent of people snore. But what may seem like a harmless habit can take a toll on your relationship, your memory, and even your health. In fact, three out of four people who snore have , a type of snoring that causes you to stop breathing for brief periods, disrupts your sleep so youre more likely to feel fatigued during the day, and raises your risk for heart disease. But if youre feeling helpless about this habit that strikes when youre fast asleep, have no fear. Below, 10 smart ways to put those midnight log-sawing sessions to restand finally wake up feeling refreshed. ;
1. Keep a Sleep Diary There are plenty of factors that can contribute to snoring, and one way to pinpoint what makes your snoring betteror worseis to look for patterns. Keep a notebook by the bed and ask your partner for help tracking when you snore more or less than usual. Then add details like what you ate for dinner and when, what time you went to sleep, and what position you were sleeping in when the snoring started. ;
2. Lose Weight Sure, there are plenty of reasons to shoot for a healthy weight. And you can add less snoring to that list. Extra weight can narrow your airway, making your nighttime breathing more likely to be noisy. ;
4. Get Enough Sleep Late nights plus early mornings can spell snore-filled slumber. Thats because when your head finally hits the pillow, youre overtired and your throats muscles are slack and prone to snoring.
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Try Nasal Strips Or Nasal Tubes To Increase Airflow And Hopefully Stop Snoring
Available at practically every pharmacy, nasal strips help to increase airflow by adhering to the bridge of the nose and opening the nasal passages. Internal nasal dilators, also called nasal tubes or cones, sit inside the nose and widen the nostrils. While these devices can be an easy and inexpensive way to stop snoring, they aren’t effective for those who suffer from more serious sleep disorders.
When To See A Doctor
If you believe that you or your partner has sleep apnea, make an appointment with a doctor. Sleep apnea is a serious condition that can increase your risk of high blood pressure, heart disease, and diabetes.
If your snoring has become severe and is interfering with your life, go to a doctor. They can run diagnostic tests to help determine whats causing your problems.
These tests may include:
- An X-ray. In an X-ray, your doctor will look at the structure of your airway.
- An inpatient sleep study. In this type of sleep study, youll be hooked up to equipment to monitor your breathing while you sleep. This is known as a polysomnography.
- A home sleep study. You can also do a sleep study at home. Your doctor will give you equipment to monitor oxygen levels and other vitals while you sleep.
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Treatment For Snoring Depends On The Cause
Talk to a doctor about the best treatment for you.
|Tongue partially blocking the back of your throat||a device you wear in your mouth to bring your tongue forward|
|Mouth falling open when you’re asleep||a chin strap to hold your mouth closed, or a device you wear in your mouth to make you breathe through your nose while you sleep|
|Blocked or narrow airways in your nose||special devices or strips that hold your nose open while you sleep, or sprays to reduce swelling inside your nose|
How To Talk To Your Partner About Their Snoring
If youre losing sleep thanks to a snoring partner, you cant go on ignoring the problem. That will only lead to sleep deprivation, growing resentment, and exhaustion on your part. However, its important that you approach the subject sensitively.
Remember, it is possible to alleviate snoring. Chances are, your partner has no idea that they snore or that theyre keeping you awake with their snoring!
Follow these tips to facilitate a thoughtful conversation that leads toward a solution, instead of a fight:
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Change Your Sleep Position
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.
“A body pillow provides an easy fix,” Slaughter says. “It enables you to maintain sleeping on your side and can make a dramatic difference.”
Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Chokroverty says. “Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however.” If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. “See a doctor in this case,” Chokroverty says.
Medical Treatment For Snoring
If youve tried self-help solutions for snoring without success, dont give up hope. There are medical options that could make all the difference. New advances in the treatment of snoring are developing all the time and devices are becoming more effective and comfortable.
Talk to your primary physician or an otolaryngologist . Even if they recommend something that was uncomfortable or didnt work in the past, that doesnt mean the same will be true now.
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Strengthen Your Mouth And Tongue
Snoring occurs when soft tissue in your throat partly blocks the airway and airflow causes the tissue to vibrate, producing the telltale noise. Some research suggests that strengthening the mouth and tongue may help prevent snoring.
Researchers in Brazil found that volunteers who performed the moves below daily over three months reduced their snoring frequency by 36 percent and the intensity of snores by 59 percent compared with those who didnt do the exercises.
The short exercise routine, done three times a day, includes moves that the researchers say can be done after brushing your teeth or even while driving your car.
Here are four exercises to try to help you stop snoring :
Exercise 1: Push the tip of the tongue against the roof of the mouth and slide the tongue backward.
Exercise 2: Suck the tongue upward against the roof of the mouth and press the entire tongue against the roof of the mouth.
Exercise 3: Force the back of the tongue against the floor of the mouth while keeping the tip of the tongue in contact with the bottom front teeth.
Exercise 4: Elevate the soft palate and the uvula while making the vowel sound A.
What Are The Complications Of Snoring
Snoring every day is not just a nuisance. In addition to disrupting your partners sleep, you run the risk of developing OSA-related complications associated with snoring from the nose. These include-
- Sleepiness during the day.
- Frequent frustration or anger.
- Increased risk of heart disease, high blood pressure and stroke.
- Children with OSA are at increased risk for behavioral problems such as aggression and learning disabilities.
- Lack of sleep increases the risk of a car accident.
How To Stop Snoring 11 Remedies That Work
By Kyra Oliver
Have you ever been frustrated at your partner for keeping you up all night with loud snoring? Better yet, have you ever woken yourself up with your own snoring and wondering how to stop snoring?
Despite what you may think about yourself, everyone snores occasionally. Its a natural occurrence;due to;the relaxed state your throat moves into during sleep. But if its severe, it can disrupt sleep patterns, cause insomnia, and ;lead to irritability in both the snorer and the one lying awake because of the snoring.
Its important to note, however, that snoring could also be an indication of sleep apnea, a potentially life-threatening condition that should receive medical attention. Sleep apnea is typically caused by a breathing obstruction, which awakens the sleeper, at which point the person;begins breathing again. Normal snoring usually does not affect the quality of sleep as much as sleep apnea. If you suffer from extreme fatigue, sleepiness and exhaustion during the day, your problem may be more than just snoring, and you should get it checked out by a doctor.