In this article, we will give you a list of things to help you really know how to Stop Snoring even with Sleep Apnea. Then at the end of the article, we will go over a secret remedy that is scientifically proven to stop or at least minimize almost every sleep disorder.
What is Snoring ?
Snoring is the hoarse or harsh sound that occurs when air flows past relaxed tissues in your throat, causing the tissues to vibrate as you breathe. Nearly everyone snores now and then, but for some people, it can be a chronic problem. Sometimes it may also indicate a serious health condition.
How snoring happens for most people
When you fall asleep at night most of your muscles relax almost to the point of paralysis. This includes your jaw muscles and since you are laying down your chin and all the tissues of your upper airway collapse backward. The main culprit is your tongue. And since it’s a large tissue it tops off that upper airway. Now you still continue to breathe but since the air is forced through a tiny airway all the tissues start to vibrate this creates a snoring sound.
Following tips will stop the snoring process at different points. Normally you have to do a combination of the tips to finally stop snoring.
The first thing to do is to lay in a position that does cause your jaws to fall back as much. You can learn to sleep on your side and there are devices that will help you learn how to do that. Or you can learn to sleep with a pillow wedge that will prop you up a little bit if you don’t want to learn to sleep on your side. The taller the pillow wedge the higher your back is propped up which means the less likely you are to snore because your jaw is falling more downward instead of backward.
That is why people that sleep on an airplane tend to not snore as much because they are propped up. As a side note, a pillow wedge can also help with some back pain while sleeping. It may take a couple of weeks to learn how to sleep with a pillow wedge.
The second thing you can do is have a snore guard made by a dentist. Now there are many types of Snore Guards out there but what most do is stop your jaw from falling back at night so it keeps the airway open. The problem with snore guards is that that they aren’t consistent they aren’t one hundred percent effective. What might work for one patient might only minimize snoring for another or do nothing for someone else. They are only about 40-60 percent effective.
However, if you couple it with my other tips that percentage goes to about 80 percent and above effectiveness. The trick is to find a good sleep dentist that will find a sleep device that works best for you.
The third tip is one you might be tired of hearing if it applies to you. Losing weight will decrease your chances of snoring. The tissues in your throat also contain fatty tissues so as you work out and lose weight also the fatty tissue in your throat decreases which increases the airway and you have less chance of snoring. The tough part about losing weight when you have sleep apnea or you are not getting good sleep is you have less energy. So to make up and compensate you tend to eat more which increases the fatty tissue in your throat and increases snoring. It is a vicious cycle. There will be an added level of difficulty to lose weight if you have sleep issues but you can overcome it, it just takes a lot of discipline.
Over the counter nasal decongest anti-inflammatory, and allergy medication can possibly help reduce snoring if they correct a problem that applies to you. All would possibly reduce traffic in that upper airway. I don’t recommend doing this it does not apply to you. It is always a bad idea to take too much medication.
Smoking, Alcohol, and Caffeine all increase the chances of snoring. You have got to eliminate all of them. Caffeine might be especially difficult because you might get energy from that if you are sleep deprived. Getting rid of caffeine will actually increase your energy over time. Although it may be really difficult at those times when you are really tired.
The sixth tip is for those people that snore due to sleep apnea: And that is a CPAP machine. You should see a doctor if you are having sleep issues. And a CPAP machine is one hundred percent effective in getting rid of both snoring and sleep apnea for those that have sleep apnea. The downside to CPAP’s is they are only one hundred percent effective if you can tolerate it.
The last tip is intriguing and secret drug companies don’t like you to hear. I hesitate to even mention it because so much nonsense is said about Vitamins. But there is one vitamin that will help you to decrease snoring and almost every sleep disorder. This is Vitamin is Vitamin D. Here is a peer viewed study that shows that Vitamin D actually works to decrease almost every type of sleep disorder. Why?
The theory is that we get Vitamin D from the sun and some foods. Since we don’t go outside as much anymore, thanks to air conditioning and inside jobs, our bodies think we are in a constant winter where we should be hibernating and sleeping a lot. However, this lack of sun and vitamin d is causing our sleep to be too deep and our muscles relax too much. Which as you know causes our muscles to fall back too far and cause snoring.
Vitamin D signals that we don’t need to bein as deep of a sleep as our muscles are and help the jaw muscles to hold the jaw forward a bit. There is one caveat. This study says for Vitamin D to work our blood levels need to be between 60 and 80 nanograms per milliliter. But most of us won’t be taking blood tests to find out. Still taking a little bit of vitamin D will help.
Hope these tips will work for you to Stop Snoring.