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How To Sleep Without Snoring

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Why Sleep Fragmentation Is Harmful To Your Health

How to stop snoring

Theres no question about it: snoring leads to sleep fragmentation that can cause your internal clock to be all over the place. But thats not all. Sleep fragmentation can also lead to issues with memory, difficulty focusing, headaches, and fatigue throughout the day. You may also release more cortisol, which can lead to mood swings, delayed motor performance, and even decreased overall happiness. When sleep becomes fragmented, parasympathetic activation becomes more difficult.

Parasympathetic activation refers to the activation of the parasympathetic nervous system, which relaxes the body after a response to stress during a fight or flight situation. When parasympathetic activation takes place, the mind and body relax and begin to reduce anxiety. This process boosts the immune system and decreases blood pressure. If you sleep next to a snorer, chances are that you and your partner are both experiencing sleep fragmentation. Luckily, weve put together some strategies that you can use to make your life easier while sleeping next to a snorer.

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.

The Dangers Of Uncontrolled Sleep Apnea

Youve probably heard that regular exercise and a heart-healthy diet arethe most important things you can do for your cardiovascular health. As itturns out, though, the quality of sleep you receive is also critical toyour hearts wellbeing.

In particular, undiagnosed sleep apnea is directly tied to an increased risk in cardiovascular and metabolic health. The scariest part? You might not even know you have this very common problem.

Sleep apnea happens when upper airway muscles relax during sleep and pinch off the airway, which prevents you from getting enough air. Your breathing may pause for 10 seconds or more at a time, until your reflexes kick in and you start breathing again, explains Jonathan Jun, M.D. , a pulmonary and sleep medicine specialist at the Johns Hopkins Sleep Disorders Center.

Sleep apnea occurs in about 3 percent of normal weight individuals but affects over 20 percent of obese people, Jun says. In general, sleep apnea affects men more than women. However, sleep apnea rates increase sharply in women after menopause. Sleep apnea is often linked to heart disease and metabolic issues like diabetes.

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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 snoringMay be related to the tissues in your throat
Snoring when sleeping on your backProbably mild snoringimprovedsleep habits and lifestyle changes may be effective cures
Snoring in all sleep positionsCan mean your snoring is more severe and may require a more comprehensive treatment

Avoid Alcohol & Sedatives

How to treat snoring and sleep apnea without a CPAP machine

Alcohol is a potent muscle relaxant. Both alcohol and sedatives can depress your central nervous system, relaxing the muscles of your jaw and throat. When those areas are relaxed, your tongue may relax as a result, blocking the airway. This makes you more likely to snore. It is recommended to avoid alcohol consumption four to five hours before going to bed.

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What Does Snoring Mean

According to the NHS, snoring is caused by things such as your tongue, mouth, throat or airways in your nose vibrating as you breathe.

Snoring can be exacerbated if you smoke, drink alcohol, are overweight or sleep on your back. However, its worth remembering that snoring is common and usually isnt caused by anything serious.

There are things you can do to try and stop snoring, which well detail in this article. Well also run-through the different types of snorers and one of the biggest misconceptions about snoring and its relationship with deep sleep.

This article is here to offer advice, not prescribe. If you have concerns about snoring, we advise visiting your GP or a qualified professional.

What Is Sleep Apnea

  • Obstructive sleep apnea refers to when a persons airway collapses or narrow, which causes the individual to stop breathing in repeated periods or briefly throughout the whole night. The result is a drop in the bodys oxygen amounts and disrupts the persons sleep cycle.
  • People with sleep apnea in most cases snore loudly, and their partners may witness apnea episodes, which interrupts the snoring and results in a snort at the end. Bear in mind that sleep apnea affects 3-7 percent of the population.

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There Are Many Oral Medications To Treat Sleep Apnea

FALSE. You cant take a pill to cure sleep apnea. Treatment consists of a device such as a continuous positive airway pressure machine, which is a mask on the face that delivers pressurized air to keep the airway open. CPAPs are the gold standard, but there are other options, such as dental devices that adjust the position of the jaw or tongue. In some cases, surgery can help to reduce the bulk of structure in the upper airways or place implants that stimulate the tongue. But for people with sleep apnea who are overweight, dropping weight is crucial as well.

Weight loss has the potential to cure sleep apnea, Dr. Pervez says. It can at least make it better.

Snoring Vs Sleep Apnea Is There A Difference

Can You Have Sleep Apnea Without Snoring?

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.

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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.

What Does All Of This Mean

Basically, this means that the answer to the question is a yes. You can have sleep apnea without snoring though it isnt as common as sleep apnea that occurs with snoring.

One problem is that sleep apnea can be difficult to spot if snoring doesnt occur, as snoring is usually the primary indicator of the problem. But there are some other side effects that can point to the disorder regardless. These can include

  • Excessive daytime tiredness
  • Waking up more than once during the night
  • Getting up to use the bathroom often during the night
  • Early morning headaches
  • Concentration/memory problems
  • Problems with your mood

Obviously, the most telling sign of sleep apnea of any kind is a brief cessation of breathing for several seconds usually followed by a sharp or deep inhalation, as if the person had just been holding their breath.

This is easier to spot when snoring is occurring, but it can also be identified in a sleep apnea sufferer who isnt snoring.

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Sleeping Position And Snoring

Sleeping on your back makes you more likely to snore or experience sleep apnea.

Side sleeping is the best sleep position for snoring. This is because side sleeping reduces the compression of your airways.

Back-sleepers can try a variety of techniques to prompt themselves to sleep in healthier, quieter positions

Why Is Sleep Apnea And Snoring So Often Connected

How To Have Better Sleep Without Snoring

Sleep apnea is a type of sleep disordered breathing that affects an estimated 25 million people in the U.S. . There are three main types of sleep apnea:

  • Complex sleep apnea
  • Of the three types, one is most closely related to snoring: obstructive sleep apnea.

    In this type also the most common type of sleep apnea the sleepers airway becomes blocked by relaxed throat muscles and possibly even the tongue. Before the airway is completely blocked, air passing through the slight blockage causes vibration in the tissues, what we identify as snoring, especially if the sleeper is on their back.

    The American Sleep Association estimates that approximately 90 million people in the U.S. snore. They separate these sleepers into two equal categories: simple snorers and those who potentially have obstructive sleep apnea. Simple math indicates the possibility of 45 million people with obstructive sleep apnea, 20 million more than current statistics have officially identified.

    Snoring is just one of the many sleep apnea symptoms. Others include:

    • Daytime fatigue and excessive sleepiness
    • Mental fogginess and difficulty concentrating
    • Noticeable cessation of breath followed by a choking intake of air
    • Dry mouth or sore throat upon waking
    • Morning headaches or migraines

    But can you have sleep apnea without snoring? Keep reading.

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    Limit Your Alcohol Intake

    When you consume alcohol, it causes your throat muscles to relax. This means that if you consume alcohol close to the time youre going to bed, youre going to have relaxed throat muscles while you sleep resulting in a serenade of snores! You can still consume alcohol, but try to limit drinking it within two to four hours of when you plan on going to bed.

    Position Your Partner In A Different Way

    Tennis ballSlip a tennis ball underneath your partners back in the middle of the night, when youre ready to try everything, making it unpleasant for them to sleep on their back.
    Anti snore pillowA head-positioning pillow, also known as an anti-snore pillow, aids in the appropriate alignment of the users neck, reducing the likelihood of snoring. Depending on how eager you are for a good nights sleep, you may purchase one online or pick one up at a local store. According to a 2015 research by Trusted Source, you and your spouse could both get a better nights sleep if you use one.
    Snore-reducing trainerConsider sleeping in a cushioned weight belt. That is essentially the trainers premise. It makes sleeping on ones back difficult, forcing them to move over onto their side, where they are less prone to snore.

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    How To Sleep With Sleep Apnea Without Cpap

    Are you searching for ways on how to sleep with sleep apnea without CPAP? One common sleep-related breathing disorder among people is obstructive sleep apnea. Bear in mind that if left untreated or treated in a poor way, sleep apnea can leave you feeling tired all day and suffering from daytime sleepiness, which affects your productivity. One cure for sleep apnea has been the use of the CONTINUOUS POSITIVE AIRWAY PRESSURE device or CPAP mask.

    However, this device causes discomfort to some patients. For instance, 25-50% of those who try it cant tolerate it as a cure for sleep apnea, which means that they have to look for alternative ways. This post looks at 4 ways on how to sleep with sleep apnea without CPAP.

    Other Ways To Snore Less And Sleep More

    How to Treat Snoring without Surgery

    While there is no substitute for professional treatment, there are some steps you can take on your own to mitigate your snoring:

    • Switch your sleeping position to laying on your side. Sleeping on your back makes the base of your tongue and soft pallet collapse toward the back of the throat, causing vibration.
    • Exercise to lose weight. The extra weight around your neck may be contributing to your sleep apnea and snoring by narrowing the airway, so getting in shape will help you breathe easier.
    • Avoid drinking alcohol. Adult beverages and other sedatives can cause your throat muscles to overrelax and increase your risk of snoring.

    Ready to help yourself and your family enjoy peaceful, quiet rest? Contact your dentist to discuss sleep apnea treatment so you can count sheep without waking the household.

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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.

    Lose Weight If Youre Overweight

    Individuals who are overweight are more likely to snore than those with a normal BMI. This is because individuals that are overweight carry extra fat on their necks that provide additional pressure and narrows their airways. This narrowed airway causes the person to snore while sleeping. Introducing a healthy diet and exercise into your daily routine can help you lower your weight and relieve some of the added pressure from around your neck.

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    How Can I Stop

    There are many different things you can try to stop storing. Avoiding alcohol close to bedtime, sleeping on your side, treating allergies, losing weight and increasing exercise can help. Nasal strips or other devices to keep your mouth open or tongue positioned properly while youre asleep may help. In specific cases, surgery may be required.

    If your snoring is caused by sleep apnoea, you may need a device that blows air into your nose or mouth while youre sleeping. Continuous positive airway pressure is the most effective treatment for obstructive sleep apnoea. It involves a pump connected to a mask that you wear at night to keep your airways open. There are different masks that can cover your nose, mouth, or nose and mouth. The Australian Sleep Foundation has more information about CPAP.

    If your child snores because they have enlarged tonsils, your doctor may suggest surgery to remove their adenoids and tonsils.

    What Do I Do If I Have Two Or More Of The Above Listed Symptoms

    How to treat obstructive sleep apnea without the use of a ...

    If its not just snoring that youre worried about but also morning headaches, excessive sleepiness or a lack of concentration, its time to take the appropriate action and put to bed any questions on whether you have sleep apnea. We have a free Online Sleep Test to help you find out.

    The process of elimination can start today you dont have to wait until a potential diagnosis to take action.

    It might sound confronting, but keep in mind that sleep apnea is the most common sleeping disorder and there are solutions available to help treat the condition.

    Firstly, book in a time with your GP or a sleep specialist to establish whether you do have sleep apnea. They may recommend a home sleep test to confirm the diagnosis.

    Once this is done, rest assured that youre on the right track and making progress to fix the problem. The fact that youre reading this blog indicates that you want to do your research – and thats a great place to start!

    You can also take comfort in knowing that the EdenSleep website youre reading right now is a handy resource available to you at any time here on this blog youll constantly find new information appearing which is all designed to help you with your sleep apnea.

    The next step is to take our free Online Sleep Assessment, which has been designed to uncover if you are at risk of any serious sleeping disorders that should be addressed.

    The sooner you start, the sooner you and your partner can rest easy!

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