Sound Sleep Guide

Posts Tagged ‘stop snoring’

Sleep is most important factor in determining how you live, perform, think. Around 70 million Americans suffer from sleep disorders. Around 47 million adults may be putting themselves at risk for injury, health and behavior problems because they aren’t meeting their own minimum sleep requirements.

Do you take more than 30 minutes to sleep?

Does it happen to you regularly?

If your answer is yes, you might suffer from sleep disorder or insomnia.  Now insomnia is a symptom, not a medical problem. Persistent insomnia indicates that something isn’t working properly for you.

There is growing evidence that sleep disorder has bad affect on our heart and mental health. Insomnia also triggers irritation, anxiety and frequent mood swing. Here are 11 tips for a healthy sleep at night

1.Always take a bath before you go to bed.

2.Use dim lights after 8 p.m.

3.Design your bedroom in such a way that it is conducive to sleep. You should use a firm mattress and pillow at night.

4.You should not go to bed after heavy exercise. However, relaxation exercises like deep breathing, listening to soothing music helps.

5.You should not watch action packed movie, avoid intense conversations before bed time. However you can read light books which you can easily pick up and put down.

6.You should not look at the clock because it will make you anxious.

7.Avoid alcohol and strong coffee before bed time. It is found that the stimulating effect of caffeine lasts up to 12 hours. 

8.A glass of warm milk or a cup of herbal tea helps you to sleep.
 
9.You can not force yourself to sleep. If you cannot sleep, get up after 30 minutes and do something relaxing or productive.

10.You need to practice natural stress management techniques to avoid any kind of anxiety attack.

11. If you can not sleep because of snoring of your partner, take appropiate steps.

Sleep apnea treatment options for non-severe occurences of sleep apnea involve self-help and behavioral changes. They include slimming down, eliminating alcohol, quitting smoking, stopping taking sleeping pills, sleeping on your side, and getting a quality nights sleep on a regular basis.

For more serious cases of sleep apnea, these self-help options are not adequate. Several other sleep apnea treatments are available. These include:

Continuous Positive Airway Pressure (CPAP):

The most prevalent severe sleep apnea treatment is a Continuous Positive Airway Pressure machine (CPAP). A CPAP machine donates airway pressure to a sufferer of sleep apnea. The sleeper wears a mask-breathing device while sleeping. Pressurized air flows, which the sleeper breathes in, causing an expansion of the airway and mitigating apnea episodes and snoring. The CPAP machine supplies constant air pressure irrespective of if the person is inhaling or exhaling.

A CPAP machine is an effective sleep apnea treatment, but many sufferers have found the breathing mask to be less than comfortable. With the aid of recent ameliorations, CPAP masks are now much more comfortable. Newer CPAP masks come in many styles, affording the opportunity to sleepers to find the mask that is most pleasant for them.

Advancements in CPAP sleep apnea treatment also included adjustable air pressure. Bi-level PAP affords an opportunity to the sufferer to swap from high to low air pressure during exhalation. Auto PAP automatically changes air pressure via an internal regulator at fluctuating instead of static levels.

Oral Appliances:

Oral appliances, such as a sports mouth guard or orthodontic retainer, which fit in a sleeper’s mouth, are an extremely useful mode of mild to moderate sleep apnea snoring treatment. These oral appliances aid in keeping the sleeper’s throat and airway unobstructed. Many sufferers find the oral appliances easier to use than a CPAP machine, but not as good. Other oral appliances fit around the head and chin to adjust the lower jaw of the wearer, adjusting it forward and relieving snoring and apnea.

Two oral tools that are commonly used to bring the jaw forward during sleep are the Tongue Retaining Device and the Mandibular Repositioning Device. These appliances are available from a dentist who specializes in sleep apnea treatment. Some sleep apnea sufferers find the oral device uncomfortable and suffer jaw problems, nausea, saliva build-up, soreness, and tooth tenderness.

Surgery:

Certain surgeries can remove tissues, tonsils, or adenoids, keeping the airway from being able to close and are an alternative sleep apnea treatment. Surgery may give permanent relief, but there are risks of infection and complications. Depending on the type of sleep apnea, the surgery options for sleep apnea treatment include:

Uvulopalatopharyngoplasty (UPPP) – A surgeon removes the tonsils, adenoids, tissue from the back of the mouth, and from the top of the throat.

Maxillomandibular Advancement – A surgeon moves the upper and lower jaw forward, enlarging the space behind the soft palate and tongue.

A person who snores not only affects their own level of sleep but that of the people around them, principally their sleeping partner.

Inflicting your snoring on your sleeping partner can be stopped though.

Simple, low cost snoring remedies to experiment with. The best remedies are the simple ones and we have listed four below for you to try.

Try Sleeping Supine

A lot of people snore simply because they sleep with their mouths open. The vibration set up in the nose and throat is what gives rise to the familiar snoring sound.

When a snoring person is forced to sleep on their stomach however they close their mouth automatically. The throat and nasal passages still vibrate, but the noise has nowhere to go, thus no snoring and peaceful sleep for all.

Lubricate The Nasal Passages

A more severe form of vibration and in turn snoring, is caused when the nasal passages are dry. Sleeping with an open mouth or feeling bunged up from a cold can often cause this.

Try using a lubricating throat spray, this can help moisturize the throat and nasal passages thus relieving the vibration. This method is a great alternative for people who do not want to deal with uncomfortable or expensive stop snoring devices.

Use A Nasal Separator

A nasal separator is a small stop snoring device that fits into both the nostrils and lifts them outwards.

Opening the nose allows more air in and less flapping from tissues. Getting more air to flow through is one way to lessen the amount of vibration. This device looks similar to a nose plug, that works in reverse.

Use Pillows

This method is really simple, place a pillow in between your legs and sleep on your side.

Although this may be uncomfortable at first, sleeping on your side helps you to keep your mouth closed. The best result of this is that the sound does not wake up your partner.

This is perhaps one of the easiest and cheapest ways to stop snoring. It avoids having to purchase an expensive stop snoring device and utilizes something that you already have around your house, a pillow.

These four tips on how to stop snoring are all simple and inexpensive. You should certainly try these before you look for more expensive remedies such as those available at you local pharmacy or physician.