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How To Sleep Through Snoring

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Sleep Apnea Is Unlikely To Get Better Even With Treatment

How To Stop Snoring | Chasing Sleep | Spark

FALSE. Sleep apnea treatment combined with weight loss is often effective, Dr. Pervez says.

They had this overwhelming sense of tiredness and fatigue and a mental fog, and when that lifts, it can be a night-and-day difference, he says.

We can help you determine if its just snoring or sleep apnea. Find a doctor near you or learn more about our sleep disorder services in Orange County and Wake County.

Wash Your Pillows Often

One simple way to prevent snoring is by cleaning your pillows. Over time, your pillows collect tiny dust mites, resulting in bedroom allergies that can make your nasal passages congested. When your airway is blocked, it can worsen snoring.

To avoid letting the bed bugs bite, its a good idea to wash your pillows often. Since cleaning needs vary, be sure to learn how to wash the specific pillows you use. The extra load of laundry can help with snoring while keeping you clean.

Help Them Lead A Healthier Lifestyle

Being overweight can be a major factor in what causes snoring.

Even a few extra kilograms on the scales can mean more tissue developing in the neck, which can contribute greatly to the problem.

Plenty of exercise and a healthy, balanced diet is key.

It is a common misconception that alcohol helps you sleep, in fact drinking alcohol tends to relax the muscles and make the condition worse.

It is important not to indulge too close to bedtime if you dont want to stop drinking completely.

Smoking is another big factor as it can increase bronchial inflammation and cause the airways to swell.

This, in turn, makes it harder to breathe so if at all possible then stopping completely should help the situation.

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Why These Methods Aren’t Realistic

While these simple, quick methods might provide some degree of relief, they almost always fail to provide realistic, long-lasting results. First of all, sleeping in a different room may affect your relationship, and it might even lead to a breakup. As for the other methods, they fail to address the root cause of your issues, which is of course snoring. If you’ve been wondering how to sleep through snoring, you should really be asking yourself How can I stop my spouse from snoring? Fortunately, you can give your partner a CustMbite Snoring System today and say goodbye to your snoring problem once and for all.

Ask Them To Try An Anti

Snoring Causes and Effects

Last year, I gave a friend who snores extremely loudly three different anti-snoring devices to try out. One did nothing, a second was ok, and a third worked very well.

He then spoke to his dentist about getting a custom device made, which led to him stopping snoring.

There are many different devices available, with the main categories being:

  • Mandibular advancement devices
  • Tongue stabilizing devices
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    Go To Bed First Or Sleep In Separate Bedrooms

    If you tend to stay asleep once you finally do drift off, it might be helpful to go to bed first. That gives you the best chance to enter sleep mode.

    You could also try sleeping in separate bedrooms on the worst nights, or when you have something important to do the next day.

    According to a 2005 poll by the National Sleep Foundation, one in four married American couples sleep in separate beds or bedrooms.

    What Are The Benefits Of White Noise Machines

    Of course, like any other form of anti-snoring or sound blocking device, white noise machines have their benefits.

    • They help you get to sleep quickly, by preventing any sudden noises from waking you up.
    • Help you stay asleep for longer and enjoy a deeper, more restful sleep.
    • They can block out the other noises that we pointed out above, and not just the snoring. From trains rumbling in the background to passing thunderstorms, white noise helps to block out a lot of everyday noises.
    • They help you to relax, whether youre awake or not. You can use them after a stressful day at work, even if you dont want to fall asleep straight away.

    The weaknesses of white noise machines include:

    • The wrong selection can be just as off-putting as snoring itself. If you dont find white noise relaxing, and would benefit from brown noise or pink noise instead, then you may be disappointed if your machine only has one option.
    • Used too often, you can become dependent on white noise. This would mean that if you have to go without your device for a night, youll find it difficult to sleep.
    • Not everyone responds positively to white noise. Your partner might not like it, even if you do.

    So, on the one hand, a white noise machine might be just what you need. But if not, you might benefit from looking at some of the other options available.

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    How To Stop Someone Snoring When Theyre Asleep

    Waiting for someone to adjust their lifestyle is an effective method, but obviously takes time. If youre fed up of sleepless nights, there are a few things you can try to stop someone snoring when theyre already asleep:

  • Lie them on their side. The NHS says that if you sleep on your side, it avoids the squashed airways you could get if you sleep on your back. If your partner is likely to roll onto their back often, buy them a body pillow that will prevent this.
  • Place extra pillows under their head. Bupa recommends elevating the head with good quality pillows.
  • Ruling Out More Serious Causes

    Snoring and Sleep Apnea: What is It and How Do I Stop?

    Snoring could indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night. Normal snoring doesnt interfere with the quality of your sleep as much as sleep apnea, so if youre suffering from extreme fatigue and sleepiness during the day, it could be an indication of sleep apnea or another sleep-related breathing problem. Call your doctor if you or your sleep partner have noticed any of the following red flags:

    • You snore loudly and heavily and are tired during the day.
    • You stop breathing, gasp, or choke during sleep.
    • You fall asleep at inappropriate times, such as during a conversation or a meal.

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    Breathing Through Your Nose

    Many people will snore when they breathe through their mouth while asleep. Converting to breathing through the nose can just require breaking the habit of mouth breathing, but often people cannot make the change because they cannot breathe easily through their nose. What I recommend is that people think about using an external nasal dilator like a Breathe Right® strip, especially if the sides of their nose collapse when they breathe in through their nose. If someone has allergies , they can also try a nasal corticosteroid spray that is now available over-the-counter. If those do not work, it may be worth seeing a physician to determine why someone cannot breathe easily through their nose, as there are many good treatments available, depending on the cause.

    Improve Your Sleep Hygiene

    According to a study, sleep-deprived people are more likely to snore. Thats why its important to revamp your bedtime routine to support a proper nights rest.

    Research shows that simply getting enough sleep reduces mild snoring.

    To help you spend the time in the sack needed to prevent snoring, try to improve your sleep hygiene by incorporating the follow tips into your routine:

    With these simple changes, its possible to sleep quieter and better.

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    How Can I Permanently Stop Snoring Naturally

    You will need to address the core reasons that make you snore and acknowledge that you need to take action for your health and your partners sanity.

    Finding a way to sleep and not snoring can be tricky if you are facing the problem alone. Your first step should be to change your sleeping position, sleep on your side, or partly in a prone position.

    Often this is enough to clear your airway and prevent the soft tissue from collapsing in your throat.

    Avoid sleeping on your back at all costs. Back sleeping could see you dropping back into your old snoring habit. Your goal is to sleep quieter.

    Lose weight most people who snore are a few pounds overweight. Alter your diet slightly, and eat smaller portions to shed a few pounds.

    Change your pillow there are pillows on the market that can help you to stop snoring. The pillows are made from memory foam and support your head and neck to maximize your airway opening.

    Keep hydrated and keep the air in your bedroom humid. Dry air in the bedroom through heating systems and air conditioning dries the air and makes your airways dry and irritated. A humidifier will help you to breathe easily and prevent snoring.

    Keep The Bedroom Air Moist

    Snoring, The Result of Sleep Apnea

    Quite a few people snore because they are suffering from allergies or upper respiratory illnesses.

    A humidifier holds water that when switched on will send a warm or cool mist into the room and soothe airways to prevent a dry mouth or sore throat. They also act as air filters taking allergens out of the room that may cause snoring.

    A cool-mist humidifier can help to produce mould though, so it is important to change the filter and clean the machine regularly.

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    Avoid Alcohol And Sedatives

    Drinking alcohol worsens sleep in multiple ways and increases snoring. Alcohol is a sedative, and sedatives can impact the body in a way that leads to partial airway obstruction. Sedatives impact the airway by relaxing muscles in charge of dilating your pharynx, the cavity connecting your nose and mouth. This causes partial obstruction of your airway because the air has less room to move through. Avoid consuming alcohol or sedating medications often and in the hours before bedtime to see if that reduces or eliminates snoring.

    Natural Snoring Remedies That Can Help

    There are a couple of ways to deal with snoring. Some medical and some natural. Medical treatment is usually recommended for extreme scenarios. Like when your snoring results in sleep apnea. But before turning to medical treatment try out these ten natural snoring home remedies that work like a charm.

  • Lose some weight. People who are overweight are two times more likely to snore than those who arent. The reason is simple, overweight people carry extra fat around their necks which narrows their airways and causes them to snore. So lose a couple of pounds and lose your noisy nighttime companion. Switching up your diet, getting some exercise and ironically enough sleep will help you lose weight.
  • Change your sleeping position. Sleeping on your back can cause your airways to become blocked or narrowed. If you notice that you snore while sleeping on your back it is time to switch up your sleeping position. Sleeping on your side is usually recommended. Old habits die hard so the odds are that as you drift deeper into sleep youd roll unto your back again. The fix? Invest in a body pillow. A body pillow will help you maintain sleeping on your side. Another mean old trick is sewing tennis balls unto the back of your pajamas.
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    When To Talk To Your Doctor

    Sometimes you cant resolve snoring by addressing it directly because its due to an underlying medical issue. People who snore in addition to other symptoms, such as gasping or choking while asleep, daytime tiredness, morning headaches, and feeling unrefreshed upon waking, might have obstructive sleep apnea.

    If you believe your snoring is a symptom of obstructive sleep apnea, see a doctor. Receiving a diagnosis and treatment for this disorder can resolve or significantly reduce your snoring while relieving other symptoms.

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    What About Kokoon Headphones

    A Simple Fix For Snoring And Sleep Apnea

    A great solution that uses the two techniques we have discussed, would be Kokoon headphones.

    They block out the snoring sounds using three noise reduction technologies, including active noise cancellation and can drown out snoring sounds with other more calming ones.

    Using the app, which has hours of spoken word techniques used in Cognitive Behavioural Therapy, you are more likely to get to sleep 30% quicker.

    Made from flexible silicone that moulds to your head they are even comfortable for side sleepers. Visit kokoon.io to learn more.

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    Why Do We Snore And/or Have Obstructive Sleep Apnea

    During sleep, the space behind our tongue narrows, and the tissue around it becomes floppy and relaxed. When air gets forced through as we breathe in and out, the tissue flutters, making noise like a flag whipping in the wind.Snoring happens when the airflow from breathing causes floppy tissue in the back of the throat to vibrate.

    Obstructive sleep apnea happens when floppy muscles in the back of the throat relax to the point where the muscles nearly or completely closes off the airway. This disrupts sleep and can cause low oxygenation during sleep.

    How To Sleep Next To Someone Who Snores: Is It Possible

    Snoring usually leads to two major problems. The first one relates to the fact that the person in question is not sleeping well, might have sleep apnea, or is generally being too loud. Meanwhile, the second one focuses on the partner not being able to sleep.

    As you probably already know, not getting enough sleep can lead to a number of issues in your everyday life. You could have a hard time concentrating on simple tasks, or you might be sleepy and moody all the time.

    So what can you do? Well, there are a few methods you could try and finally get some peace and quiet at night.

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    Change Your Sleep Position

    Your sleep position can worsen or even cause snoring. Sleeping on your back called the supine position results in the most snoring. Sleeping on your side called the lateral position results in less snoring. In sleepers who do not have an underlying sleep disorder, 65% of snoring is dependent on sleep position.

    Instead of sleeping on your back, stay on your side to prevent your relaxed tongue from falling too far back into your throat and partially obstructing your airway. Try stacking pillows or putting a rolled towel behind you to keep yourself from rolling on your back again during the night. Alternatively, you may want to consider investing in a pillow that keeps your head positioned on its side. Technology also exists to vibrate or otherwise alert you when you have rolled onto your back during the night. If your sleep position is the only cause of snoring, these techniques can help resolve it.

    While mild sleep apnea may only lead to snoring when lying on your back, it is important to discuss any symptoms of sleep apnea with your physician to determine the best course of treatment.

    Are There Side Effects To Mouth And Throat Exercises

    How to Stop Someone From Snoring: Everything You Need to Know

    Some people may find myofunctional therapy to be tedious or silly, but there are virtually no physical downsides.

    Health risks could arise if people use mouth exercises instead of other prescribed treatments for their snoring and obstructive sleep apnea. It is recommended to talk with a doctor before starting or stopping any type of therapy for snoring or sleep apnea.

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    What Are The Medical Risks

    Obstructive sleep apnea syndrome is a serious disorder that can turn into a major health risk and involves frequent breathing interruptions during the night due to blocked airways. If its left untreated, sleep apnea can create an increased risk for stroke, high blood pressure and heart disease.

    When your breathing frequently slows down or stops while youre sleeping, long-term changes can occur that are associated with cardiac, circulation and brain function problems. Youll also wake up feeling groggy and not rested, which can snowball into not feeling your best throughout your busy days.

    Heroic snoring also can cause sleep disturbances and waking episodes, says Dr. Kominsky. These disturbances can prevent the brain from entering the restorative REM sleep stage, leading to mood, memory and concentration problems.

    If you suspect your partner of having sleep apnea, you can try monitoring their sleep patterns. Danger signs are apneic episodes that last more than 10 seconds to 20 seconds. Its important that your spouse should consult with a doctor if you suspect heroic snoring or obstructive sleep apnea.

    Is It Sleep Apnea

    Take the sleep assessment on the Sound Sleep Medical website. Rule that out before trying to treat your snoring issue. Sleep apnea is a condition that should be treated by a professional. There is a myriad of health issues associated with lack of sleep and snoring. Sound Sleep Medical can put you on the path to restful, refreshing sleep. There are serious consequences to not getting sleep apnea treated. Take the first step and take the sleep assessment on the Sound Sleep Medical website.

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    How Is Snoring Diagnosed

    A doctor may run a few tests or perform a sleep study to diagnose the significance of snoring, particularly if he or she suspects sleep apnea. An ear nose and throat specialist may examine your throat and neck and the inside of your mouth to diagnose the cause of snoring.

    To find out if your snoring could be caused by a health problem, a doctor may ask questions about:

    • Volume and frequency of your snoring
    • Sleep positions that make your snoring worse
    • Problems from affected sleep, including feeling sleepy during the day or difficulty with memory or concentration
    • Any history that you have temporarily stopped breathing during sleep

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