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Snoring

November 9th, 2009

Do You Snore?

Discover an All Natural Method That Has For Many People Been Their Snoring Solution And Now Gives Them An Awesome Sleep Every Night. MORE DETAILS HERE

Snoring is one of the biggest sleeping (or lack of it) issues for partners as well as a major cause of low quality sleep leading to daytime fatigue, irritability and other health issues that are, though not realised at the time, potentially related to the impact of snoring on sleep quality and the stresses that this puts on your body.

This site was primarily established to talk about sleep apnea and snoring is something that is always associated with sleep apnea. It should be noted that, “Not everyone who snores has sleep apnea, but everyone who has Sleep Apnea, Snores”.

Everyone tends to snore at sometime or other but when the loudness and continuity of snoring becomes either too loud or too persistent then you probably have snoring problem. If not addressed a snoring problem can lead to banishment to separate bedrooms from other sleepers as well as being the source of jokes and taunts from friends especially when participating in joint holiday or camping expeditions, I know, I’ve been there!!

There are a wide range of effective treatments and snoring remedies to try and stop snoring. If your snoring problem is related to sleep apnea then it needs to be evaluated and assessed as a matter of urgency, don’t take it lightly, the potentially impacts it is having on your health are too significant to ignore. Discovering the cause of your snoring and finding the right method of addressing or managing it will vastly improve your health, your relationships, and, of course, your sleep.

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The Snoring Problem

As with sleep apnea, a snoring problem is usually caused by “floppy” or too much throat and nasal tissue that tends to vibrate while you breathe as you sleep. The position of the tongue can also be a cause for snoring, particularly as your muscles  relax and allow the tongue to collapse towards the back of the throat while you sleep preventing smooth breathing.

For snoring treatment you need to evaluate when and how you snore to determine how you should begin to manage it. A good way of doing this is to keep a sleep diary, probably managed by your partner!!

Record details of when you snore, the intensity and duration, sleep position, what you have eaten or drunk prior to sleeping, what medication you are taking, is your mouth open or closed while snoring, do you stop breathing for periods of time (apnea’s) and any other aspects that you feel may or may not think could be associated with your snoring problem.

The observations are important for example, if you snore;

  • With your mouth open:- Then this problem is potentially related to soft tissues and throat obstruction,
  • With your mouth shut:- there is a good probability that your tongue may be a major factor
  • When only sleeping on your back :- Again soft tissue related but easier to address by modifying sleep positions
  • In all sleep positions and at all times :- Potentially major problem and sleep apnea related

Snoring Solutions

As with all treatments for a wide range of conditions the success or otherwise of a particular snoring solution will depend on the nature and causes of your snoring condition and as such what works for one person may not necessarily be successful for you. There are a number of  snoring self help remedies available for treating snoring that won’t necessarily hurt you to try but at the end of the day for a persistent snoring problem it is always prudent to seek the appropriate professional advice.

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Home Remedies for Snoring

The following tips to stop snoring are all relatively easy to try but as always it will be the commitment to solving your snoring problem that will ultimately decide if these remedies for snoring will actual work for you and reduce snoring in the long run.

Are you carrying a few ? extra kg’s or lb’s in weight?

If we are honest our snoring has tended to increase as we have put on weight. Losing just a small amount of weight can be an effective snoring remedy by reducing the bulk of the neck and the fatty tissue around the throat to decrease your snoring problem.

What Position do You sleep In?

Change your sleep position. For mild cases of snoring that usually happen when you sleep on your back, sleeping on your side may be effective for snoring management.

Do you have a a Stuffy/Blocked Nose?

Nasal strips or decongestants may help clear your nasal passages and reduce snoring.  Be aware of antihistamines though as these may help allergies but also tend to relax your throat muscles and increase or cause snoring.

Elevate your Head.

The idea is to make sure your neck muscles aren’t cramped and to try and encourage your jaw and tongue to move forward and make breathing easier.  It may take only a 100mm or four inches to achieve this.  Alternatively there are specially designed pillows that assist with this

Alcohol and Medications

Alcohol and Medications may help you sleep but increase snoring.     Alcohol and some medications may tend to relax your throat muscles and increase your snoring so should be avoided prior to sleeping if snoring is a problem.

Foods

Avoid certain high fat foods.  Some milk products that are high in fat can cause a mucus build up in your throat that increases the likelihood of snoring.

Throat exercises

Throat exercises can reduce snoring.  There are a number of programs that focus on developing and improving the tone of your throat muscles as well as activities like learning to play the didgeridoo and conventional singing exercises that all work in the same way.

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Medical Snoring Treatments

There are a range of medical treatments that can be pursued should the self help suggestions not improve the condition of your snoring. Some are available on the open market but you really should consult an appropriately qualified doctor or dentist if you would like to give them a try.

A selection of the usual medical treatments for snoring include the following

CPAP or Continuous Positive Pressure Airway Pressure.

As used for sleep apnea treatment the CPAP machine keeps your airway open during sleeping and eliminates snoring.

Dental, Oral and Mandibular Advancement Appliances (MAD’s).

These are usually designed bring your tongue and lower jaw forward while sleeping and keep your airway open. You should consult a dentist specialising in the use of  these devices when considering this option to ensure that you get the most out of it as well as confirming that the device is appropriate for your specific condition.  Common devices on the market include Somnoguard and Snore-Ex.

Surgery for Snoring.

For severe cases of Snoring there are a number of medical surgery options for snoring that are generally aimed at either increasing the size of your airway or alternatively strengthening or hardening the outer surfaces of your soft pallet throat tissue.

Treatments can include common processes such as  a tonsillectomy or adenoidectomy as well as Uvulopalatopharyngoplasty (UPPP) or Thermal Ablation Palatoplasty (TAP). These all involve the removal of tissue by a variety of medical methods such as laser, scalpel or even microwaving probe.

A more recent approach has been the insertion of small (25mm or one inch) plastic splint type implants into the soft throat tissue. These inserts cause scar tissue to build up around them and increase the stiffness of the soft pallet tissue and reduce snoring.

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