In this article, I will give you a list of things to help you really know how to Stop Snoring even with Sleep Apnea. Before that let me tell you the difference between snoring and sleep apnea.
In the case of snoring, the tissues in your throat get in a highly relaxed state, then they partially block the airways and vibrate, creating a sound. This sound can be louder or softer depending on the individual’s anatomy and other lifestyle factors such as alcohol consumption, body weight, etc. whereas in case of sleep apnea, pauses in breathing or shallow breath for atleast 10 seconds or more during sleep can occur. It is a chronic condition characterized by loud and frequent snoring. It can be caused by aging, obesity, large tongue, and tonsils, etc.
In this article, I will go over a secret remedy that is scientifically proven to stop or at least minimize almost every sleep disorder. This is 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 its 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. My following tips will stop the snoring process at different points.
Normally you have to do a combination of the tips to finally stop snoring.
1. Laying on the bed in a proper position.
The first thing to do is to lay in a position that does not cause your jaws to fall back as much. The physiology is quite simple: the soft palate and tongue fall posteriorly due to gravity and relaxation of the genioglossus. When the mouth opens, the tongue is even more retrodisplaced. Airway obstruction may result in oxyhemoglobin desaturation if apnea occurs. You can learn to sleep on your side (non supine position) and there are devices that will help you learn how to do that.
Non Supine Position
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 cause 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.
2. Find appropriate snore guard for you
The second thing you can do is have a nasal trumpet or 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 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.
3. Reduce your weight
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.
4. Take Medicine
Over the counter nasal decongestants, 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 if it is not highly essential.
5. Improve your lifestyle
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.
6. Use CPAP machine
This 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, there is one vitamin that will help you to decrease snoring and almost every sleep disorder. This Vitamin is Vitamin D. 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 be in as deep of a sleep as our muscles are and help the jaw muscles to hold the jaw forward a bit. 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.
And during this process, you might want to invest in some noise-canceling headphones for your partner to preserve your relationship. For that follow the link below.
In fact, all these tips I have given you today are how I eliminated snoring from my life. You should always take any medicine after consulting a doctor. You can really help someone by sharing this article with someone that snores.