Sound Sleep Guide

Posts Tagged ‘Sleep Disorders’

Sleep apnea is just one of several common sleep disorders and the most widespread form of sleep apnea is known as obstructive sleep apnea and is a condition marked by periods in which breathing ceases while sleeping. On occasions this disorder is called obstructive sleep apnea syndrome or sleep apnea syndrome.

In healthy people the muscles which work the upper part of the throat ensure that the air flow in and out of the lungs is steady and continuous. During sleep these muscles relax a little but still do their job properly. However those people who have sleep apnea often have airways which are narrowed so that when the throat muscles relax the airway partially or completely closes thereby no longer allowing for the passage of air to the lungs. Snoring and labored breathing resulting in a sleep apnea episode will then result.

In some individuals breathing can also cease completely during periods of deep (or REM) sleep and medical experts and researchers are nor clear about just why this happens. These periods during which breathing ceases can last for ten seconds or more in severe cases and are referred to as apneic events or sleep apnea episodes.

These apneic events result in a degree of awareness that you have ceases breathing and you subsequently struggle to breath again which is normally accompanied by choking, gasping or even snorting.

Thereafter it is normal to settle into a period of light sleep before the cycle of sleep apnea episodes starts again.

The effect is that an individual suffers from fragmented sleep which does not allow them the amount of rest that they require on a nightly basis. This in turn leads to a number of health problems including excessive daytime tiredness. One of the reasons for this daytime symptom is simply that the level of oxygen in the blood stream falls tremendously during an apneic event leading to a condition known as hypoxia.

It is most important to realize that a lot of individuals with sleep apnea are unaware that they have a problem and often it must be left to others to point out the problem. Sufferers are generally aware of being very tired throughout the day but do not always know why this is so.

The commonest warning signs of sleep apnea include loud snoring, waking in the morning and still feeling tired, headaches in the morning, problems with memory, alterations in personality, falling asleep at inopportune times, hypertension, excessive levels of activity (in children only) and swelling of the legs in severe cases. The symptoms ought not to be disregarded because the danger of sleep apnea is very real.

The first step in diagnosing sleep apnea ought to a visit to the doctor who will read through your medical history and examine your mouth, throat and neck for signs of any growths or abnormalities. If your doctor suspects that you have sleep apnea he will refer you for a sleep study and what is called a polysomnogram (or PSG). This test records eye movement, brain waves, breathing rate, muscle activity, oxygen levels in the blood, heart rate and the quantity of air that is being both exhaled and inhaled during sleep.

Sleep apnea is an all too common sleep disorder which frequently goes unrecognized but which can be very dangerous and which can also normally be effectively treated.

The sound of snoring is caused by air struggling to pass through your nose and throat. If they are blocked or obstructed in some way, it can lead to snoring.

One of the more common reasons for snoring is when the muscles in the neck and throat are not well toned. With some simple daily exercises, you can firm up those muscles which will often help with your snoring. Exercises are known to be one of those snoring remedies.

Ask any professional singer and they’ll tell you how important it is to do exercise daily that will help keep their air passages clear. Singers do exercises that help to tone their jaws, their tongues and their throats. Strong muscles in these areas will help them perform better.

These same type of exercises can help with a snoring problem in many cases, by helping to keep the airways clear and breathing easier.

Besides, you never know - these exercise might just help you win American Idol some day!

Here are 7 easy exercises that you can do anywhere to help tone your muscles:

1. Slowly open and close your mouth, to its fullest. Do it in a controlled way and ensure that your lips meet when your mouth is closed.

2. Pucker up as if you’re going to blow someone a kiss, then hold it for 5 seconds before relaxing.

3. Practice your smile - make it big and exaggerated. Hold it for 5 second before relaxing.

4. Press your lips together and hold them tightly for 5 seconds, then relax.

5. Press your lips together and then make a sipping noise, as if you were sipping a drink.

6. Stick your tongue out as far as you can. Keep it straight and horizontal - don’t let it droop.

7. Stick your tongue out to it’s maximum and then move it side to side - touching the corner of your lips on both sides.

Practice these exercises for a few minutes every day and you may find your snoring problem will disappear before you know it.

Understanding what can cause you to snore is the first step in curing your snoring problem. There are quite a few different causes of snoring, each of them treatable in different ways.

Snoring is, generally speaking, brought about by insufficient airflow in the back of the nose and mouth, specifically in the area where the soft palate and uvula come in contact with the upper part of the throat and the back of the tongue.

When these tissues make contact, they vibrate which results in the sound of snoring.

Lack of muscle tone in the throat and tongue are one reason people snore. If the muscles are too relaxed, they can cause the airway to become restricted, which causes blockage and ultimately snoring.

Since alcohol is a depressant, drinking can relax muscles to a point that causes snoring.  If you stop drinking around four hours before you plan on going to sleep, you will be able to reduce the possibility that you will snore.

Other depressants that produce similar results include antihistamines and sleeping pills.

Obesity can lead to restricted breathing by leaving deposits of fat on the throat and neck and thus is another leading cause of snoring.

Some allergies bring about snoring, especially those associated with congestion of the nasal passages, since such blockage makes it difficult to breathe and can cause an individual to snore.

Nasal decongestants are a better option than antihistamines when it comes to dealing with allergies because the latter are a potential cause of snoring.  When it comes to nighttime allergy relief, try to use primarily decongestants in order to prevent both allergy symptoms and snoring.

These are a few of the more common causes of snoring. Whether one of these problems sounds like it might be what is causing your snoring or not, it’s best to discuss the problem with a health care professional to get their informed opinion.