Snoring When Sleeping On Your Back
Most of us have fallen prey to a few snorts here and there, especially when were on our backs. If switching positions and moving to the side helps, then this case of snoring may not likely be life-threatening. The frequency of these episodes can likely be reduced by engaging in better sleep habits and making some healthier lifestyle choices.
Does Sleeping On Your Side Stop Snoring
Almost half of all adults snore . Loud and persistent snoring may be a symptom of sleep apnea, a serious sleep condition that requires medical attention. But is it true that most snoring problems can be fixed just by sleeping on your side?
First, a quick snoring primer. Snoring is the result of an obstruction of the breathing pathways during sleep. As you drift off to sleep, your mouth, tongue and throat relax. The soft tissue in your throat can relax to the point that it partially blocks your airway. As air passes through this restricted space, it causes the tissue to vibrate, producing the telltale rumble. The narrower your airway is, the more forceful the flow of air will be, which increases the vibration of the tissue and makes your snoring sound even louder.
The root causes of snoring vary from person to person. Obesity is a common underlying reason for snoring, since excess weight on the neck and chest compresses breathing pathways. Other causes include allergies and drinking alcohol before sleep . And some people are just born with an extra-thick soft palate or a low-hanging uvula that obstructs airflow to the throat.
So where does sleep position come into all of this? Sleep experts agree that sleeping on your back exacerbates snoring. That’s because when you’re asleep, your tongue, soft palate and throat muscles automatically relax. And if you’re sleeping on your back, those relaxed muscles will sag downward and back, increasing the odds of an obstructed airway.
The Biggest Throat Problem For Sleep Apnea Sufferers
If you wake up every morning needing to hack up lots of thick mucous, or have throat pain, hoarseness, or a chronic cough, youre not alone. You may think its the beginning of a cold, but a cold doesnt continue for weeks to months without progressing into the full-blown viral symptoms.
Instead, these symptoms are the beginnings of the most common throat problem sleep apnea sufferers face. And as I explain below, without understanding why this occurs, it can be one of the hardest problems to treat.
Beware of the Vacuum Effect
People with obstructive sleep apnea are more prone to breathing problems at night due to partial or total collapse of one or more areas of the entire upper airway, from the nose to the tongue. Its usually worse when on your back, since the tongue can fall back more in this position. During deep sleep, your muscles naturally relax and youll be more susceptible to breathing stoppages.
Pressure sensors placed inside sleep apnea patients reveal that every time an apnea occurs, a tremendous vacuum effect is created inside the chest and throat, which literally suctions up your normal stomach juices into your esophagus and throat. This can happen occasionally, even for normal people, but if you happen to have a late meal or a snack just before bedtime, there will be even more stomach juices lingering in your stomach to come up into the throat. If you happened to drink a nightcap, the situation is even worse since alcohol is a strong muscle relaxant.
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Who Is More Likely To Snore
Nearly everyone snores from time to time, including babies, children and adults. Some people are more likely to snore than others. Snoring risk factors include:
- Age: Snoring is more common as we age because muscle tone decreases, causing airways to constrict.
- Alcohol and sedatives: Alcoholic beverages and certain medications relax muscles, restricting airflow in the mouth, nose and throat.
- Anatomy: A long soft palate , enlarged adenoids, tonsils or a large tongue can make it hard for air to flow through the nose and mouth. A deviated septum can block the flow of air.
- Gender: Snoring is more common in men.
- Family history: Snoring runs in families. If you have a parent who snores, youre more likely to snore too.
- Overall health: Nasal stuffiness due to allergies and the common cold block airflow through the mouth and nose. Pregnant women are more likely to snore due to hormonal changes and weight gain.
- Weight: Snoring and sleep-related breathing disorders are more common in people who are overweight or have obesity.
Does Snoring Need Treatment
Light or short-term snoring may subside on its own and may not require medical treatment. However, if your child shows additional complications, it is best to get them treated.
The treatment for snoring depends on the underlying cause.
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What Is Obstructive Sleep Apnea
Sleep apnea is when a person stops breathing during sleep. It usually happens because something obstructs, or blocks, the upper airway. This is called obstructive sleep apnea .
Obstructive sleep apnea can make the body’s oxygen levels fall and interrupt sleep. This can make kids miss out on healthy, restful sleep. Untreated obstructive sleep apnea can lead to learning, behavior, growth, and heart problems.
Snoring And Sleep Apnea: Snoring May Be A Symptom Of Sleep Apnea But Not All Snorers Have Sleep Apnea
Despite;popular belief, snoring and sleep apnea are not the same condition.Sleep apnea is a sleep disorderin which an individuals breathing is repeatedly interrupted while sleeping. Most people who experience sleep apnea have;obstructive;sleep apnea . However, central sleep apnea and complex sleep apnea are the other two types of sleep apnea a person may have.;;
Obstructive sleep apnea is caused by the muscles in the throat relaxing and obstructing the airwayhence its name. The other type of sleep apneacentral sleep apneaoccurs when the brain;fails to;send signals to the muscles that control breathing, causing breathing to start and stop in random intervals. At the same time, complex sleep apnea happens when a person has both;obstructive;sleep apnea and complex sleep apnea.;;
That said,snoring can be a sign of sleep apneamore so for people with OSA. If you have any reason to believe that your snoring is caused by sleep apnea, seek treatment as soon as possible.;;
Its;also important to note that;obstructive;sleep apnea, not just snoring alone, can adversely affect your health by increasing your chances ofhigh blood pressure, stroke, and depression.;;
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Identify Underlying Medical Illness
Before investing in an expensive device or undergoing a medical procedure from your doctor, its wise to find out if theres any underlying medical condition causing you to snore. Chronic nightly snoring could be a sign of sleep apnea, a sleep disorder characterized by dozens to hundreds of episodes each night where the patient stops breathing.
The brain automatically wakes up the subject, but this wreaks havoc on someones sleep schedule, which could also exacerbate the situation, creating a vicious cycle of sleeplessness, drowsiness, and excessive snores.
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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How To Stop Snoring At Night: Home Remedies
Where there is a problem, there is a solution. In fact, reducing snoring and completely getting rid of it is possible.
You just have to check on this quick guide on how to reduce snoring in women.;
Now, youre well aware of what causes snoring in females and the applicable treatments. From today onwards, try to implement these lifestyle changes.
If nothing helps, it may be time to pay a visit to your doctor to figure out the causes. While many people let snoring pass as a normal condition, its more responsible to seek treatment. Not to mention, itll also help you figure out the exact cause.
Remember, there are effective treatments out there, some even all-natural and fast-acting.;
So, theres really not much to worry about other than your sleeping partner getting furious with lack of sleep .;
Heavy Breathing While Sleeping In Adults
Once a person crosses the age of 40 the chances of breathing problems increases. Whatever the reason behind this, breathing problems augment if left unattended. Obesity, large neck, a family history of sleep apnea all these severe the condition in adults. The best means to fight the condition is to know the underlying cause and take treatment accordingly.
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What Snores To Listen Out For
Listen to what normal snoring sounds like at the beginning of this video. At minute 1:10 you can hear the snoring and gasping that is characteristic of sleep apnea.
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âDuring the first minute he has regular rhythmic snoring,â Voigt says. âThen, in the second minute he has a pause, or no breathing, followed by a big gasp for air.â
Often, people with sleep apnea donât wake to consciousness, so they donât know they have a problem. If you sleep with someone who snores, youâre in a good position to help flag the issue. Then, itâs best to get it checked out by a doctor who can diagnose the problem.
Can Snoring Be Prevented
Preparations before bedtime and a few changes to your sleep style can help prevent or reduce snoring. Try these tips:
- Use nasal strips that allow more air into the nostrils.
- Don’t drink alcohol or take a sedative just before bedtime.
- Maintain a healthy weight; work to drop excess pounds.
- Try sleeping on your side instead of on your back.
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When Is Snoring A Sign Of Something More Serious
Snoring may be linked with a sleep disorder called obstructive sleep apnea . Not everyone who snores has OSA, but if you have additional symptoms such as paused breathing during sleep, restless sleep, chest pain, gasping or choking at night, excessive daytime sleepiness, morning headaches, or memory problems, talk to your health care provider about your snoring.
Home Care Tips For Snoring In Children
While your child is undergoing treatment for the underlying cause, you can recommend some home care treatments to reduce snoring and help your child sleep better .
Snoring in children can lead to complications if not dealt with early on. Often, snoring is a sign of an underlying medical problem, and parents may fail to notice snoring during the early stages. If your child feels excessively sleepy during the day or has trouble concentrating, check to see if they are snoring at night.
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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.
What Is The Diagnosis Of Snoring
The diagnosis of the underlying cause of snoring will depend on the symptoms and the suspected reason for the snoring. The doctor will start by asking about allergies, medications, and whether you drink alcohol or smoke. The mouth, nose, and throat will be examined to see if there are any physical deformities that may be the cause of the snoring.
If sleep apnea is suspected, you may be asked about whether you wake up gasping for breath, if you fall asleep during the day, if your partner notices you snore loudly or stop breathing while you sleep, and if your sleep is not refreshing. You may need to keep a diary of your sleep habits and snoring.
A sleep study may be necessary to monitor your sleep patterns and diagnose whether you have sleep apnea or any other sleep disorder.
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The Causes Of Snoring
When you doze off and progress from a light sleep to a deep sleep, the muscles in the roof of your mouth , tongue, and throat relax. The tissues in your throat can relax enough that they partially block your airway and vibrate. The more narrowed your airway, the more forceful the airflow becomes. This causes tissue vibration to increase, which causes your snoring to grow louder and your family to make plans to relocate you to a corner in the garage.
Get Your Body Weight Normal
If youve recently put on some weight and started snoring, this is because of your overweight. Gaining weight especially around the neck squeezes the diameter of the airway. Losing some weight will obviously help in such case to stop snoring naturally. But it may not turn off completely if you have other reasons for snoring too.
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Is Snoring Dangerous
Snoring accompanied with the above Symptoms of Snoring in Females can be serious.
This may indicate a condition of Obstructive Sleep Apnea . Thus, medical supervision is critical in such a scenario.
In a girl child, discussing with a pediatrician is indeed crucial. A child can also have OSA.
Nose and throat issues like enlarged tonsils and obesity can narrow down a childs air passage. Hence, this can lead to the development of OSA.
Why Do People Snore
For breathing at rest, it is ideal to breathe through the nose. The nose acts as a humidifier, heater, and filter for the incoming air. When we breathe through our mouth, these modifications to the air entering our lungs occur to a lesser extent. Our lungs are still able to use the colder, drier, dirtier air; but you may have noticed that breathing really cold, dry, or dirty air can be uncomfortable. Therefore, our bodies naturally want to breathe through the nose if possible.
The nose is made up of two parallel passages, one on each side, called the nasal cavities. They are separated by a thin wall , which is a relatively flat wall of cartilage, bone, and lining tissue . On the lateral side of each passage, there are three nasal turbinates, which are long, cylindrical-shaped structures that lie roughly parallel to the floor of the nose. The turbinates contain many small blood vessels that function to regulate airflow. If the blood vessels in the turbinates increase in size, the turbinate as a whole swell, and the flow of air decreases. If the vessels narrow, the turbinates become smaller, and airflow increases.
Mouth breathing and snoring
As discussed above, we naturally want to breathe through our noses. Some people cannot breathe through their noses because of the obstruction of the nasal passages. This can be caused by a deviation of the nasal septum, allergies, sinus infections, swelling of the turbinates, or large adenoids .
The soft palate and snoring