How to quiet a snorer: Snoring – Diagnosis and treatment
Is Your Spouse a Heroic Snorer? 3 Tips to Quieter Sleep – Health Essentials from Cleveland Clinic
That’s not a train horn going off again — it’s your partner’s snoring. Does your partner snore so loud you can hear it two bedrooms away? You might have a heroic snorer in your house.
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Heroic snoring is when snores are loud enough that you can hear them through walls.
Although heroic snoring can be frustrating for the person who has to hear it throughout the night, it may signal a serious medical condition, says otolaryngologist and sleep specialist Alan Kominsky, MD.
“It’s important to realize that snoring can be more than just an annoying noise,” says Dr. Kominsky. “It can be associated with obstructive sleep apnea, which is a serious issue that may need to be addressed. ”
What are the medical risks?
Obstructive sleep apnea syndrome is a serious disorder that can turn into a major health risk and involves frequent breathing interruptions during the night due to blocked airways. If it’s left untreated, sleep apnea can create an increased risk for stroke, high blood pressure and heart disease.
When your breathing frequently slows down or stops while you’re sleeping, long-term changes can occur that are associated with cardiac, circulation and brain function problems. You’ll also wake up feeling groggy and not rested, which can snowball into not feeling your best throughout your busy days.
“Heroic snoring also can cause sleep disturbances and waking episodes,” says Dr. Kominsky. “These disturbances can prevent the brain from entering the restorative REM sleep stage, leading to mood, memory and concentration problems.”
If you suspect your partner of having sleep apnea, you can try monitoring their sleep patterns. Danger signs are apneic episodes that last more than 10 seconds to 20 seconds. It’s important that your spouse should consult with a doctor if you suspect heroic snoring or obstructive sleep apnea.
How to reduce snoring
In general, snoring happens when the back of the roof of the mouth, called the soft palate, flutters and hits the back of the throat.
“Being overweight, having nasal congestion, breathing through the mouth while sleeping, and using anything sedating before bed, like alcohol or medications, can increase the chances of snoring,” says Dr. Kominsky. “Men are also more prone to snoring.”
To reduce the risk of snoring, try to:
- Avoid alcohol and sedating medications before bedtime.
- If you have allergies, treat them. Take your allergy medication or use a nasal steroid spray to improve nasal airflow.
- Sleep on your side.
- Raise your mattress and pillows so the top of your head is elevated.
- Keep a healthy weight.
If you live by yourself and don’t know if you snore or not, use a recording device or your smartphone to record your nights. This can help aid your doctor in helping diagnose sleep apnea.
“If all else fails, your dentist can make special dental devices to help separate the tissues in the back of the throat to help reduce the snoring,” he says. “There also are various methods available to stiffen the soft palate, which can help reduce the noise.”
6 Ways to Help Silence Snoring
Snoring isn’t fun for anyone — the rhythmic racket can keep bedmates, and even housemates, from enjoying a good night’s sleep. Besides being a nuisance, snoring may be associated with serious health conditions, like sleep apnea.
If you have sleep apnea, you may briefly stop breathing repeatedly while you sleep, because your throat muscles relax and allow your airway to become narrowed or blocked. Over time, sleep apnea can put you at higher risk of high blood pressure, stroke, and heart attack.
The Risks of Snoring
Even if you merely breathe loudly and don’t have sleep apnea, the snoring can put your health and comfort at risk, says Joanne Getsy, MD, medical director of the Drexel Sleep Center in Philadelphia.
“What we notice when we do sleep studies on people is sometimes they snore, and then you see what’s called an arousal, a brief awakening in the brain, then the brain goes back to sleep, and the person snores again,” she says. Patients can become tired because of the snoring. Even without sleep apnea, snoring can lead to high blood pressure or swings in blood pressure. It’s also been found to be associated with heart disease, separate from sleep apnea, Dr. Getsy continues.
It’s wise to see your doctor if your snoring is audible throughout your entire house, you have high blood pressure or heart disease, you’re sleepy during the day, or you’re more than 20 pounds overweight, Dr. Getsy recommends. However, you can also use a number of methods on your own to help cope with snoring.
Tips for Silent Slumber
If snoring is bothering you or the people around you, start making these changes to enjoy more peaceful sleep at night.
- Lose weight. Getsy stresses the importance of shedding extra pounds if you’re overweight, since many people snore because of their weight. According to the National Institutes of Health, extra fat around your neck can cause your airway to become narrower and less likely to stay open. Specifically when men put on weight, an area that tends to get bigger is the neck, Getsy notes.
- Avoid alcohol before bedtime. “Alcohol will suppress the activity of what we call the airway dilator muscles — these are muscles that are meant to keep your airway open,” Getsy says. “So if you drink anytime within four hours of going to bed, you’re more likely to snore or snore more loudly.”
- Steer clear of certain medication. Sleeping pills, sedatives, and muscle relaxants are just some of the medications that cause the muscles that keep your airway open to become slack, she warns, which can lead to snoring.
- Get plenty of sleep. “Sleep deprivation does the same thing to those airway muscles, so the more tired you are, the more you’ll snore,” Getsy says.
- Sleep on your side. When you sleep on your back, gravity tugs downward on the tissue in your airway, which can make snoring worse. Lie on your side at bedtime to reduce snoring symptoms.
- Elevate yourself. “Sometimes, sleeping at a slight incline will make snoring better,” Getsy says. Prop yourself up on a couple of pillows or a foam sleeping wedge or use an adjustable bed.
Snoring can be an annoyance or a sign of a larger problem. Either way, there are several tricks you can learn to manage the condition.
How to Stop Snoring – HelpGuide.org
Don’t let snoring ruin your relationship or a good night’s sleep. Learn what causes snoring, the best remedies for fixing the problem, and how you—and your partner—can sleep better.
What is snoring?
Just about everyone snores occasionally, and it’s usually not something to worry about. Snoring happens when you can’t move air freely through your nose and throat during sleep. This makes the surrounding tissues vibrate, which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.
If you regularly snore at night it can disrupt the quality of your sleep—leading to daytime fatigue, irritability, and increased health problems. And if your snoring keeps your partner awake, it can create major relationship problems too. Thankfully, sleeping in separate bedrooms isn’t the only remedy for snoring. There are many effective solutions that can help both you and your partner sleep better at night and overcome the relationship problems caused when one person snores.
What causes snoring?
Since people snore for different reasons, it’s important to understand the causes behind your snoring. Once you understand why you snore, you can find the right solutions to a quieter, deeper sleep—for both you and your partner.
Common causes of snoring include:
Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. While you can’t do anything about growing older, lifestyle changes, new bedtime routines, and throat exercises can all help to prevent snoring.
Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring. Even if you’re not overweight in general, carrying excess weight just around your neck or throat can cause snoring. Exercising and losing weight can sometimes be all it takes to end your snoring.
The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary. Again, while you have no control over your build or gender, you can control your snoring with the right lifestyle changes, bedtime routines, and throat exercises.
Nasal and sinus problems. Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.
Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications, such as tranquilizers like lorazepam (Ativan) and diazepam (Valium), can increase muscle relaxation leading to more snoring.
Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help.
Ruling out more serious causes
Snoring could indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night. Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea, so if you’re suffering from extreme fatigue and sleepiness during the day, it could be an indication of sleep apnea or another sleep-related breathing problem. Call your doctor if you or your sleep partner have noticed any of the following red flags:
- You snore loudly and heavily and are tired during the day.
- You stop breathing, gasp, or choke during sleep.
- You fall asleep at inappropriate times, such as during a conversation or a meal.
Linking the cause of your snoring to the cure
Monitoring your snoring for patterns can often help you pinpoint the reasons why you snore, what makes it worse, and how to go about stopping it. To identify important patterns, it helps to keep a sleep diary (or use a sleep tracking app). If you have a sleep partner, they can help you fill it in. If you sleep alone, set up a camera to record yourself at night.
|HOW you snore reveals WHY you snore|
|Type of snoring||What it may indicate|
|Closed-mouth snoring||May indicate a problem with your tongue|
|Open-mouth snoring||May be related to the tissues in your throat|
|Snoring when sleeping on your back||Probably mild snoring—improved
sleep habits and lifestyle changes may be effective cures
|Snoring in all sleep positions||Can mean your snoring is more severe and may require a more comprehensive treatment|
Self-help tips to stop snoring
There are so many bizarre anti-snoring devices available on the market today, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task. Unfortunately, many of these devices are not backed up by research, or they work by simply keeping you awake at night. There are, however, plenty of proven techniques that can help eliminate snoring. Not every remedy is right for every person, though, so putting a stop to your snoring may require patience, lifestyle changes, and a willingness to experiment with different solutions.
Bedtime remedies to help you stop snoring
Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt (you can sew a sock to the back of your top then put a tennis ball inside). If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.
Try an anti-snoring mouth appliance. These devices, which resemble an athlete’s mouth guard, help open your airway by bringing your lower jaw and/or your tongue forward during sleep. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.
Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
Keep bedroom air moist. Dry air can irritate membranes in your nose and throat, so if swollen nasal tissues are the problem, a humidifier may help.
Lifestyle changes to help you stop snoring
Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease, or even stop, snoring.
Quit smoking. If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Also talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
Be careful what you eat before bed. Research shows that eating large meals or consuming certain foods such as dairy or soymilk right before bedtime can make snoring worse.
Exercise in general can reduce snoring, even if it doesn’t lead to weight loss. That’s because when you tone various muscles in your body, such as your arms, legs, and abs, this leads to toning the muscles in your throat, which in turn can lead to less snoring. There are also specific exercises you can do to strengthen the muscles in your throat.
Six anti-snoring throat exercises
Studies show that by pronouncing certain vowel sounds and curling the tongue in specific ways, muscles in the upper respiratory tract are strengthened and therefore reduce snoring. The following exercises can help:
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day.
- Close your mouth and purse your lips. Hold for 30 seconds.
- With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
- With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.
- For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by slack muscles.
Medical treatment for snoring
If you’ve tried self-help solutions for snoring without success, don’t give up hope. There are medical options that could make all the difference. New advances in the treatment of snoring are developing all the time and devices are becoming more effective and comfortable.
Talk to your primary physician or an otolaryngologist (ear, nose, and throat doctor or ENT). Even if they recommend something that was uncomfortable or didn’t work in the past, that doesn’t mean the same will be true now.
Medical cures for snoring
Your physician may recommend a medical device or surgical procedure such as:
Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
Laser-assisted uvulopalatoplasty (LAUP) uses a laser to shorten the uvula (the hanging soft tissue at the back of the throat) and to make small cuts in the soft palate either side. As the cuts heal, the surrounding tissues stiffen to prevent the vibrations that trigger snoring.
Palatal implants or the Pillar procedure, involves inserting small plastic implants into the soft palate which help prevent collapse of the soft palate that can cause snoring.
Somnoplasty uses low levels of radiofrequency heat to remove tissues of the uvula and soft palate that vibrate during snoring. The procedure is performed under local anesthesia and takes about 30 minutes.
Custom-fitted dental devices and lower jaw-positioners help open your airway by bringing your lower jaw or your tongue forward during sleep. For best results, you will need to see a dentist who specializes in these devices.
Surgical procedures such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities.
Snoring and your relationship
No matter how much you love each other, snoring can put a strain on your relationship. If you’re the one lying awake at night as your partner snores away, it’s easy to start feeling resentful. And if you’re the snorer, you may feel helpless, guilty, or even irritated with your partner for harping on about something you can’t control.
When snoring is a problem, relationship tension can grow in the following ways:
Sleeping in separate rooms. While this may be a solution for some couples, it can also take a toll on emotional and physical intimacy. And if you’re the one snoring, you might feel lonely, isolated, and unfairly punished.
Irritability due to sleep loss. Disrupted sleep isn’t just a problem for the non-snorer. Snoring is caused by disordered breathing, which means the snorer’s sleep quality also suffers. Poor sleep takes a toll on mood, thinking skills, judgment, and your ability to manage stress and conflict. This can explain why communication often breaks down when you and your partner try talking about the problem.
Partner resentment. When a non-snorer feels they have done everything possible to sleep through the night (ear plugs, sound machines, etc.) but the snorer doesn’t take any action to combat the snoring, it can lead to resentment.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together as a team to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected.
Communicating with a partner who snores
So, you love everything about your partner, except their snoring. It’s normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep you lose due to someone snoring, it’s important to handle the problem sensitively. It’s common to be irritable when sleep loss is an issue, but try reining in your frustration. You want to attack the snoring problem—not your sleep partner. Remember that your partner likely feels vulnerable, defensive, and even a little embarrassed about their snoring.
Time your talk carefully. Avoid middle of the night or early morning discussions when you’re both feeling exhausted.
Keep in mind it’s not intentional. Although it’s easy to feel like a victim when you lose sleep, remember that your partner isn’t keeping you awake on purpose.
Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.
Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments you’re harboring.
Use humor and playfulness to bring up the subject of snoring without hurting your partner’s feelings. Laughing about it can ease tension. Just make sure it doesn’t turn into too much teasing.
Dealing with complaints about your snoring
It’s common to be caught off guard—and feel a little hurt—when a partner complains about your snoring. After all, you probably didn’t even realize it was happening. And although it might seem silly that snoring can cause such relationship turmoil, it’s a common and a very real problem.
If you dismiss your partner’s concerns and refuse to try to solve your snoring problem, you’re sending a clear message to your partner that you don’t care about their needs. This could mean your relationship is in trouble, and that’s a bigger problem than the snoring.
Keep the following in mind as you and your partner work together to find a solution to your snoring:
Snoring is a physical issue. It’s nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
Avoid taking it personally. Try not to take your partner’s frustration as a personal critique or attack. Your partner loves you, just not the snoring.
Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
Make it clear that you prioritize the relationship. If you and your partner have this understanding, you’ll both do what it takes to find a cure for the snoring.
Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it’s not okay for them to throw an elbow or snap at you when you’re snoring.
Authors: Jeanne Segal, Ph.D., Melinda Smith, M.A., Lawrence Robinson, and Robert Segal, M.A.
How to Sleep Better – HelpGuide.org
Tired of tossing and turning at night? These simple tips will help you sleep better and be more energetic and productive during the day.
How can I get a better night’s sleep?
Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.
Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.
Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.
Tip 1: Keep in sync with your body’s natural sleep-wake cycle
Getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.
Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.
Tip 2: Control your exposure to light
Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm. Here’s how to influence your exposure to light:
During the day
Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up
Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.
Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.
Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.
Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.
When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.
Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.
Tip 3: Exercise during the day
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.
- The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
- It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.
For better sleep, time your exercise right
Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.
Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
Tip 4: Be smart about what you eat and drink
Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.
Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.
Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.
Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.
Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.
Nighttime snacks may help you to sleep
For some people, a light snack before bed can help promote sleep. For others, eating before bed leads to indigestion and makes sleeping more difficult. If you need a bedtime snack, try:
- Half a turkey sandwich.
- A small bowl of whole-grain, low-sugar cereal.
- Milk or yogurt.
- A banana.
Tip 5: Wind down and clear your head
Do you often find yourself unable to get to sleep or regularly waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well. Taking steps to manage your overall stress levels and learning how to curb the worry habit can make it easier to unwind at night. You can also try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath, or dimming the lights and listening to soft music or an audiobook.
Problems clearing your head at night can also stem from your daytime habits. The more overstimulated your brain becomes during the day, the harder it can be to slow down and unwind at night. Maybe, like many of us, you’re constantly interrupting tasks during the day to check your phone, email, or social media. Then when it comes to getting to sleep at night, your brain is so accustomed to seeking fresh stimulation, it becomes difficult to unwind.
Help yourself by setting aside specific times during the day for checking your phone and social media and, as much as possible, try to focus on one task at a time. You’ll be better able to calm your mind at bedtime.
A deep breathing exercise to help you sleep
Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep.
- Lay down in bed and close your eyes.
- Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
To follow along with a guided deep breathing exercise, click here.
A body scan exercise to help you sleep
By focusing your attention on different parts of your body, you can identify where you’re holding any stress or tension, and release it.
- Lie on your back, legs uncrossed, arms relaxed at your sides, eyes closed. Focus on your breathing for about two minutes until you start to feel relaxed.
- Turn your focus to the toes of your right foot. Notice any tension while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for at least three to five seconds.
- Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. Then move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up your torso, through your lower back and abdomen, your upper back and chest, and your shoulders. Pay close attention to any area of the body that feels tense.
- After completing the body scan, relax, noting how your body feels. You should feel so relaxed you can easily fall asleep.
For a guided body scan meditation to help you wind down and clear your head at bedtime, click here.
Tip 6: Improve your sleep environment
A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.
Keep your room dark, cool, and quiet
Keep noise down. If you can’t avoid or eliminate noise from neighbors, traffic, or other people in your household, try masking it with a fan or sound machine. Earplugs may also help.
Keep your room cool. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
Make sure your bed is comfortable. Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.
Reserve your bed for sleeping and sex. By not working, watching TV, or using your phone, tablet, or computer in bed, your brain will associate the bedroom with just sleep and sex, which makes it easier to wind down at night.
Tip 7: Learn ways to get back to sleep
It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, these tips may help:
Stay out of your head. Hard as it may be, try not to stress over your inability to fall asleep again, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, “Ahhh.” Take another breath and repeat.
Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your body.
Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that it’s time to wake up.
Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.
Authors: Melinda Smith, M.A., Lawrence Robinson, and Robert Segal, M.A.
Ways To Quiet Ordinary Snoring — ScienceDaily
Ordinary, loud snoring doesn’t seem to be harmful, according to the September issue of Mayo Clinic Health Letter. But snorers still may want to seek treatment to stop snoring, reduce embarrassment and improve sleep for themselves and their bed partner.
Snoring is caused by relaxed and sagging tissues. As sleep deepens, the tongue relaxes, as do the soft tissues of the throat and the roof of the mouth (soft palate). The tissues can sag into the airway, causing it to narrow. As air is inhaled or exhaled through the narrowed opening, the relaxed tissues of the soft palate vibrate. The result is snoring. Though most snoring is harmless, snorers should consult a doctor to rule out sleep apnea, a serious health concern where breathing stops during sleep.
For ordinary snoring, a doctor will likely discuss conservative treatment options first. Assistive devices or, as a last resort, surgery, can help reduce snoring. Mayo Clinic Health Letter covers these treatment approaches:
Lose weight: Extra bulk narrows airways, contributing to snoring.
Avoid alcohol: Alcohol consumption can cause excessive muscle relaxation. Avoiding alcohol for at least four hours before bedtime may help.
Relieve nasal obstruction: Adhesive nasal strips (Breathe Right, others) or corticosteroid nasal sprays can help reduce nasal obstruction that can contribute to snoring.
Change sleep positions: In back sleepers, the tongue can sag and narrow the airway during sleep. A doctor can suggest techniques to learn to sleep comfortably in other positions.
Stop smoking: Smoking is associated with an increased risk of snoring. People who stop have a lower rate of snoring.
Try assistive devices: The most effective treatment for snoring is a continuous positive airway pressure (CPAP) machine. It delivers pressurized air through a mask, keeping the upper airway open during sleep. Some people have difficulty wearing a mask at night. An oral appliance from a specially trained dentist or orthodontist can help keep the throat open, too, and may be less obtrusive than a CPAP machine.
Consider surgery: Several surgical procedures can help reduce snoring, either by cutting away excess mouth and throat tissue or by stiffening tissues of the soft palate to prevent vibration and sagging. Surgery is considered a last resort because it can cause side effects and complications. Typically, there’s only a 50 percent chance that snoring will improve over the long term.
Materials provided by Mayo Clinic. Note: Content may be edited for style and length.
Sleep with a snorer? Here’s how to block out snoring completely.
Getting enough sleep at night is essential to our health and well being. About 50 percent of people snore at some point in their lives and there any many health risks associated with it.
The majority of snorers are men and about 40 percent of them wake their sleeping partners.
There are so many anti-snoring devices on the market, so finding the right solution can be an incredibly difficult task.
The problem is one solution doesn’t always suit all, and it can be very costly purchasing and testing out different gadgets, only to find they don’t work.
For some, the problem can be so disturbing that the only answer is to sleep in a different room. This drastic measure can put a strain on any relationship though and is not ideal.
There are really only two solutions to block out noise completely: By using snore blocking headphones or by drowning out the noise with another sound.
But what if there was a product that could do both at the same time?
What are the best headphones for sleeping?
And what measures can be taken to ensure a good night’s sleep? This guide is for you:
How to block out snoring:
- Wear foam earplugs
- Listen to a white noise machine
- Distract your ears
- Sleep in another room
- Wear sleep headphones
1. Wear Foam Earplugs
A relatively cheap solution could be foam earplugs. They are usually mouldable because they are made from a soft material that will form to fit your ear canal.
Only a solution, however, if the snorer next to you is not incredibly loud.
It can be quite difficult to find the right earbuds, so you may find yourself having to purchase quite a few, until you find the right set that works for you.
They could be the answer to cope with the occasional snorer, but if they fall out once you have drifted off, you could end up with a disturbed night.
2. Listen to a white noise machine.
There are many different white noise machines on the market. Our hearing still works when we are asleep so any tiny sound, or movement, let alone snoring noises are likely to make you stir.
By playing a soft static sound into the room the theory is that you are less likely to focus on anything going on around you.
The only problem is that you have to train yourself to sleep with noise, this isn’t always easy. And your partner may not appreciate the fact that they have to listen to the noise too.
These machines are a lot pricier than the foam earplugs and although they might be the answer, it can be a costly way to test the waters.
There are apps on your phone that can play white noise so it may be worth trying something like that first before taking the plunge.
3. Distract your ears
If the low hum or shhhh of white noise doesn’t work for you then it is also possible to distract your ears with other sounds.
Playing sounds of nature, like the waves crashing in on the beach, or the trickle of water in a stream may be just enough to block out your partner’s snores.
Sometimes listening to classical music or a constant drumbeat, for example, will work, and there are lots of sleep apps available on the market.
4. Sleep in another room
Sometimes it may be necessary to take relatively drastic action.
To make sure you get some good quality shut-eye the only possible solution is to remove yourself and sleep in a completely different room.
Unfortunately, not everyone can do this if there isn’t a spare room available, or a comfy couch to escape to, and it isn’t ideal if you are in a loving relationship.
It isn’t a great long-term solution but something to think about doing on occasion.
5. Wear sleep headphones
Everyone’s ears are different and as we have discussed, it can be difficult to find earbuds that will fit comfortably into all ear canals.
A substantially better solution is sleep headphones. But are noise-cancelling headphones safe and do they work?
Bluetooth earphones do not come with a wire, that could become tangled at night, and are safe to use, so long as you do not listen to high volumes for long periods.
Combined with a soothing app that is capable of playing sleep audio and white noise. As well as this it is also comfortable for side sleepers, the best headphones for sleeping will not only block out snoring noise completely without waking your sleeping partner but also ensure you do not stir.
This option probably has the greatest likelihood of allowing you to enjoy a good night’s sleep.
Snoring and relationships
So, can snoring ruin a relationship? Sleep deprivation, caused by a loud snoring partner, can bring even the closest of couples to the point of separation.
No matter how much you love each other, resentment can build, leaving one partner feeling exhausted and the other incredibly guilty.
It is important to handle the situation sensitively and try to keep in mind that your partner is not keeping you awake on purpose.
To avoid lashing out, it is important to take time to talk about the problem. Avoid discussions in the middle of the night or first thing in the morning when you are both feeling exhausted.
All is not lost though, as some actions can be taken to help to alleviate the situation.
Tips for sleeping next to your snoring partner:
- Get to sleep first
- Buy them an anti-snore pillow
- Tape a tennis ball to their pyjamas
- Wear headphones
- Change their sleeping position
- Help them lead a healthier lifestyle
- Get them to try an anti-snoring device
- Keep the bedroom air moist.
1. Get to sleep first
If you are the type of person who once you drift off you stay asleep, then it is important to go to bed before your partner.
Even if you can get a few hours of unencumbered slumber it is sure to help in the long run.
However, most people will wake with any slight noises and so it doesn’t work for all.
2. Buy them an anti-snore pillow
Anti-snore pillows are ergonomically designed to support the head and neck and can help improve breathing.
If you are replacing a feather pillow you would probably notice even more of an improvement, as they can contribute to snoring, due to their lack of support for back sleepers.
It is important to find one that is comfortable, for some the change can cause neck pain. It really wouldn’t make sense to exchange one problem for another.
They are a reasonably priced investment though, especially if one works for you.
3. Tape a tennis ball to their pyjamas
This is probably one of the oldest tried and tested methods, so you’ve probably heard of this one. But can it work?
The idea is that snorers are at their worst when sleeping on their backs and this would stop them from rolling over, all well and good if they wear pyjamas to bed though.
By opening the airways, it is said to help reduce snoring, however, this is likely to make them wake every time they move about and prevent their own long-awaited deep sleep.
It may seem unfair to simply move the lack of sleep problem from one partner to the other, but it is a cheap option and worth trying at least once.
4. Wear headphones
Headphones usually work better than earplugs because of their noise-cancelling properties.
Because they encase the whole ear, it is much easier to focus on the sounds you are listening to. Be it the noise of gentle rain or classical music perhaps.
You will need something wireless and comfortable for side sleeping too.
You can’t put a price on a good night’s sleep but they can be quite an investment, so research is key to find the best headphones for sleeping.
5. Change their sleeping position
Sleeping flat on your back means that your tongue is more likely to fall back and block your airway which is why you will normally hear a vibrating noise during sleep.
By elevating the head, you can encourage the jaw and tongue forward which should help.
Sometimes with a nudge or a slight push, you will be able to make sure your partner returns to a side sleeping position and ensure their airway is more open.
For some it doesn’t matter what position they lay in, the snoring will continue though.
6. Help them lead a healthier lifestyle
Being overweight can be a major factor in what causes snoring.
Even a few extra kilograms on the scales can mean more tissue developing in the neck, which can contribute greatly to the problem.
Plenty of exercise and a healthy, balanced diet is key.
It is a common misconception that alcohol helps you sleep, in fact drinking alcohol tends to relax the muscles and make the condition worse.
It is important not to indulge too close to bedtime if you don’t want to stop drinking completely.
Smoking is another big factor as it can increase bronchial inflammation and cause the airways to swell.
This, in turn, makes it harder to breathe so if at all possible then stopping completely should help the situation.
7. Get them to try an anti-snoring device
There are plenty of weird and wonderful devices on the market that all claim to be able to solve the problem.
Most aren’t too expensive and would probably be worth trying like nasal strips that help to keep the nasal passage open.
It is imperative to make sure your face is well washed though, otherwise, the natural oils of the skin will lessen the sticking effect.
Also, you will need to be careful if the user suffers from sensitive skin as this could aggravate the problem.
For open mouth snorers, a chin strap might help. This is a belt of material that goes over the head and tightens with Velcro.
The mouth is kept shut, forcing the snorer to instead breathe through their nose.
Again, it doesn’t work for everyone and you aren’t going to win any beauty awards wearing it.
8. Keep the bedroom air moist.
Quite a few people snore because they are suffering from allergies or upper respiratory illnesses.
By adding moisture to the air, it can reduce mucus on the chest and promote drainage.
A humidifier holds water that when switched on will send a warm or cool mist into the room and soothe airways to prevent a dry mouth or sore throat. They also act as air filters taking allergens out of the room that may cause snoring.
A cool-mist humidifier can help to produce mould though, so it is important to change the filter and clean the machine regularly.
What about Kokoon Headphones?
A great solution that uses the two techniques we have discussed, would be Kokoon headphones.
They block out the snoring sounds using three noise reduction technologies, including active noise cancellation and can drown out snoring sounds with other more calming ones.
By leaving your snoring partner to sleep soundly and completely switching off yourself, you will be able to drift off quickly and wake up feeling refreshed.
Using the app, which has hours of spoken word techniques used in Cognitive Behavioural Therapy, you are more likely to get to sleep 30% quicker.
Made from flexible silicone that moulds to your head they are even comfortable for side sleepers. Visit kokoon.io to learn more.
Snoring | Johns Hopkins Medicine
What is snoring?
Some people breathe heavily when they sleep. Others make a soft whistling sound, and still others snore loudly.
Snoring doesn’t necessarily mean that you have a medical condition, but it can sometimes be a sign of a serious sleep disorder, including sleep apnea. Sleep apnea is characterized by loud snoring followed by a few seconds of quiet because of a pause in breathing. This is followed by another loud sound, like a snort, then the snoring resumes.
Snoring is common—as many as 45% of people snore sometimes, and 25% snore almost all the time. Men tend to snore more often than women.
What causes snoring?
It’s often hard to tell why one person snores and another one doesn’t. These are common causes of snoring:
- Later stages of pregnancy
- Irregularly shaped bones in the face
- Swelling of the tonsils and adenoids
- Alcohol consumption
- Antihistamine or sleeping pill use
- Large base of the tongue or unusually large tongue and small mouth
- Congestion from allergies or a cold
- Swollen areas inside the mouth (including the uvula and soft palate)
Snoring by itself — when it’s not a symptom of a medical problem like sleep apnea — may not pose any physical risk. But it can cause problems when sleeping in a room with your spouse or bed partner. Snoring can affect your partner’s sleep and trigger a number of problems caused by sleep deficiency.
What are the symptoms of snoring?
People who snore make a vibrating, rattling, noisy sound while breathing during sleep. It may be a symptom of sleep apnea. Other symptoms of sleep apnea may include:
- Excessive daytime sleepiness
- Morning headaches
- Recent weight gain
- Awakening in the morning not feeling rested
- Awaking at night feeling confused
- Change in your level of attention, concentration, or memory
- Observed pauses in breathing during sleep
How is snoring diagnosed?
A doctor may run a few tests or perform a sleep study to diagnose the significance of snoring, particularly if he or she suspects sleep apnea. An ear nose and throat specialist (otolaryngologist) may examine your throat and neck and the inside of your mouth to diagnose the cause of snoring.
To find out if your snoring could be caused by a health problem, a doctor may ask questions about:
- Volume and frequency of your snoring
- Sleep positions that make your snoring worse
- Problems from affected sleep, including feeling sleepy during the day or difficulty with memory or concentration
- Any history that you have temporarily stopped breathing during sleep
How is snoring treated?
If your snoring is affecting your sleep (or your partner’s), your doctor may fit you with a dental device to keep your tongue from blocking your airway. Losing weight can also help treat snoring. Some people may need surgery to correct a blockage in the airway that’s causing the snoring.
If sleep apnea is the cause of your snoring, you may need to sleep in a mask connected to a CPAP (continuous positive airway pressure) device. This device helps minimize snoring and maintain breathing while you sleep.
What are the complications of snoring?
]Snoring can affect your sleep, leaving you dragging the next day. Sleep apnea can be a dangerous condition. In sleep apnea, you stop breathing for at least 10 seconds per episode and experience on average more than 5 episodes per hour at night. Sleep apnea and inadequate sleep can make it difficult for you to think clearly and complete daily responsibilities. If you have sleep apnea that goes untreated, long-term complications can include an enlarged heart and high blood pressure.
Can snoring be prevented?
Preparations before bedtime and a few changes to your sleep style can help prevent or reduce snoring. Try these tips:
- Use nasal strips (without medicine) that allow more air into the nostrils.
- Don’t drink alcohol or take a sedative just before bedtime.
- Maintain a healthy weight; work to drop excess pounds.
- Try sleeping on your side instead of on your back.
When should I call my healthcare provider?
Sleep apnea can be serious. Your doctor should evaluate any snoring that causes daytime sleepiness or that affects your ability to think clearly. If your partner hears you stop breathing during the night, call your doctor to see if sleep apnea is to blame.
Your sleep is nothing to take lightly. Your doctor can help diagnose any potential medical conditions affecting your sleep and find ways to minimize snoring to help you—and your partner—get a restful night’s sleep.
- It’s often hard to tell why one person snores and another one doesn’t.
- Men tend to snore more often than women.
- Sleep apnea can be a dangerous condition.
- If sleep apnea goes untreated, long-term complications can include an enlarged heart and high blood pressure.
Tips to help you get the most from a visit to your healthcare provider:
- Know the reason for your visit and what you want to happen.
- Before your visit, write down questions you want answered.
- Bring someone with you to help you ask questions and remember what your provider tells you.
- At the visit, write down the name of a new diagnosis, and any new medicines, treatments, or tests. Also write down any new instructions your provider gives you.
- Know why a new medicine or treatment is prescribed, and how it will help you. Also know what the side effects are.
- Ask if your condition can be treated in other ways.
- Know why a test or procedure is recommended and what the results could mean.
- Know what to expect if you do not take the medicine or have the test or procedure.
- If you have a follow-up appointment, write down the date, time, and purpose for that visit.
- Know how you can contact your provider if you have questions.
90,000 Defeat your neighbor’s snoring
Many would agree that this list includes:
One way or another, the latter has to be faced by those who often or periodically travel by rail. Anyone can snore on the train: a man or a woman, a status person in the SV, or a demobilized soldier on a nearby regiment in a reserved seat carriage. Let’s figure out what types of snoring are and what a guest who wants to sleep with snoring should do.
Those suffering from thunderous snoring snore loudly, strongly, powerfully. Their “trills” are even associated with musical rhythms. Crescendo snoring rises on the rise. Moreover, it is not so much its pace that is increasing, but the volume. Does not exclude thundering snoring and additional sounds. The most common are gurgling, whistling, chirping.
A feature of thunderous snoring is its spontaneity.The snorer gives out a powerful crescendo in breakouts. This type of snoring does not have an even tone. Most often, attacks are short-lived, although quite loud. Each of them is followed by a long, complete calm.
Snoring thundering guests usually do not disturb others too much. The main thing that a snorer needs to do is to fall asleep after all the neighbors in the compartment. And, perhaps, no one will notice his trills. By the way, the Thunder Man is pretty easy to wake up. After waking up, he begins to snore again, far from immediately.Accordingly, the neighbors in the compartment have the opportunity to fall asleep.
If rolling thunderous snoring interferes with your sleep, and you cannot wake the troublemaker, there is only one way out – use earplugs. Only this simple device allows you to fall asleep on the train in blissful complete silence.
Also, experienced travelers on the railway, frequent guests in branded TCS cars, recommend taking headphones with you on the road. Music helps to abstract, which significantly reduces stress levels.
This is the worst possible option. Snoring monotonously usually sleep very soundly. They say about them: “You can’t wake up with a cannon.” And if, nevertheless, such a person can be pushed aside, then he starts his “hurdy-gurdy” with renewed vigor literally in a minute.
Monotonous snoring is very annoying. It creates noise that is close to background noise. To withstand it is a real test. And it doesn’t matter what this background noise looks like: like the clatter of a sewing machine, the sound of a rain shower on a metal roof, or the hum of industrial equipment.One cannot hide from him, one cannot hide. You don’t just hear it, but feel it with your skin.
What if your neighbor is scribbling on a typewriter to the sound of train wheels and you can’t wake him up? Use ear plugs. It’s simple, convenient, and very effective. Music in headphones is unlikely to help in this case. Background noise is insidious. Our ear catches it, isolating it from the music.
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90,000 “How to sleep if your roommate snores?” – Yandex.Kew
Some tips to do in this sitting:
- Snoring is usually more pronounced in the supine position. It is necessary to ensure a person’s sleep on their side. Take a T-shirt, sew a pocket between the shoulder blades and put a tennis ball there. In this situation, when a person flips onto his back, he will wake up and turn on his side again. And you do not have to wake up and push him to the side with a request to roll over on his side.
- Limit or exclude (if possible) alcohol intake at night, as well as smoking 2 hours before bedtime.
- Apply a course of topical corticosteroids (mometasone – Nasonex). It is the only pharmacological agent with proven efficacy against snoring. 1 inhalation in each half of the nose in the morning and in the evening for a month (There are contraindications, consultation with a specialist is necessary).
- Use the SNOR pharyngeal muscle training device. You can use it yourself at home. You can order online.
- You should use ear plugs. Better quality types of OHROPAX gel or wax.
The best thing to do is to convince the person to treat snoring, especially if you are not just snoring, but snoring and stopping breathing during sleep. This can be a symptom of a dangerous disease – obstructive sleep apnea syndrome.
If the person himself ignores the problem, then you can do the following. When he falls asleep and starts snoring, record a video with sound on the phone. And then turn on playback and put the phone next to his ear. Then he will understand how it feels to sleep next to you.When a person snores himself, he is not heard, but the recorded and reproduced snoring will definitely wake him up.
If a person has pauses in breathing during sleep (and they can be for a minute or more), it is also advisable to record them on video and show them to the person. This is often a very strong argument in order to convince him to see a doctor.
Another recommendation – do not fall for the announcements: “We will cure any snoring in one session forever!”. Alas, there are forms of snoring that cannot be eliminated at the same time, especially if snoring is noted against a background of sleep apnea.
To determine the optimal tactics, it is advisable to contact a somnologist and undergo an examination (polysomnography, computer somnography), which will make it possible to make an accurate diagnosis and determine the severity of the condition. Further, the tactics of treatment will be determined. The operation helps someone, it is enough for someone to lose weight by 5-7 kg to stop snoring. And if a person is diagnosed with moderate to severe sleep apnea, then he will need to constantly sleep with a special CPAP breathing apparatus.
For more information on the diagnosis and treatment of snoring and sleep apnea, see the book How to Treat Snoring and Obstructive Sleep Apnea , which can be downloaded for free from this link.
Book Long Term CPAP / BIPAP Therapy at Home. Patient Advice ”will be useful for patients with obstructive sleep apnea who are or are about to receive CPAP or BIPAP therapy. It can be downloaded for free from this link.
If you would like to receive professional help from a somnologist in the treatment of snoring and sleep apnea, please contact our sleep center www.sleepnet.ru.
How to cure snoring: expert advice
There is an opinion that snoring is just a harmless sound phenomenon that causes more inconvenience to others than to the snoring one. Indeed, the snoring person himself, as a rule, does not hear his own snoring and does not suffer from it. But is it really so?
1Rnd decided to seek the advice of a specialist to find out the whole truth about the causes of snoring and its treatment.
As an expert, we attracted a specialist from the OKDC – a neurologist of the highest category, an epileptologist, a somnologist Pavel Shevkun.
What is snoring
Let’s first find out what snoring is all about and what are its causes. Why do some people snore while others don’t?
So, experts have found that snoring is a process that accompanies breathing in a dream and manifests itself in a specific vibrating, rattling sound arising from the vibration of the soft tissues of the larynx and pharynx, due to the peculiarities of the anatomical structure of a person.
What causes it
There are several reasons for these vibrating sounds. Let’s name the most common
Acquired pathology: obesity, enlargement of the palatine and pharyngeal tonsils, hypothyroidism (decreased thyroid function), acromegaly, chronic inflammatory diseases of the nose and pharynx, accompanied by edema of the mucous membrane.
Congenital anatomical features: malocclusion, congenital lengthening of the uvula of the soft palate and palatine curtain, anomalies of the facial skeleton.
Why snoring is harmful
At first glance, a snoring person does not suffer from snoring in any way, but this is not entirely true. Snoring gets worse every year and leads to breathing problems, cardiovascular disease, headaches, and more. Let’s find out in more detail what, according to experts, snoring is harmful.
Microsocial interaction disorder
Sleeping next to a snoring person is uncomfortable, unpleasant. Therefore, the snoring spouse often moves to sleep in another room, if not further.In the absence of a separate sleeping room, earplugs can be a compromise solution. The disadvantage of this solution is that other sounds, for example, the alarm clock, may not be heard in the earplugs.
Progression of untreated snoring
Regular snoring leads to progressive changes in the tissues of the pharynx, leading to a further decrease in the tone of the pharynx. According to the figurative definition of one of the authoritative somnologists, “vibration throat disease” develops.
Temporary respiratory arrest
The natural ending of regular snoring in the absence of treatment is obstructive sleep apnea (OSA) – episodes of complete or partial collapse of the pharyngeal tissues on inspiration, leading to a temporary cessation of breathing, which leads to a drop in oxygen concentration in the blood. The body in a state of oxygen starvation wakes up the brain. Upon awakening (his snoring, as a rule, does not remember), the tone and patency of the airways are restored, breathing resumes, the person again gradually plunges into deep sleep, begins to snore, and the cycle repeats again.It turns out that the body of a snoring person regularly strangles itself, as it were. These “strangulation” shatter the cardiovascular system, grossly disrupt the structure of sleep. The stage of sleep (deep sleep), which is most necessary for the recovery of the body, dramatically decreases with frequent episodes of apnea, the snorer does not have time to stay in this stage, the low oxygen level through the activation of the brain pulls him out of deep sleep over and over again.
Complex of health problems
The result of a regular violation of the quality of night sleep is a complex of problems that the snoring person himself is unlikely to attribute to snoring: Morning headaches, heaviness in the head, arterial hypertension in the morning and night hours, poorly amenable to drug correction;
The degree of daytime sleepiness, which indirectly reflects the degree of disturbances in nighttime sleep, can be assessed using the Epworth scale
If you scored a high score on the Epworth questionnaire, it is advisable to be tested on the Berlin Sleep Apnea Questionnaire.This way, you will have a general idea of how bad your snoring is and whether you should see a doctor.
Diagnostics of the causes of snoring
What should a snoring person do if they have a high degree of daytime sleepiness and many of the symptoms associated with obstructive sleep apnea?
There are methods for studying nighttime sleep, which make it possible to assess its quality according to certain physiological parameters.
The principle of these diagnostic methods is the simultaneous registration of several physiological parameters of the body during sleep on a portable body recorder.
Various sensors are attached to the patient’s body: ECG electrodes, electroencephalographic electrodes, pulse oximeter, chest breathing sensor, nose air flow sensor. All sensors are attached to a portable body-worn recording unit and the patient goes to bed.
At the moment of stopping breathing during snoring, the air flow sensor registers the absence of air movement near the patient’s mouth and nose, the ECG sensor registers an increase in sleep EEG-picture of wakefulness.This is followed by a deep breath, the pulse rate decreases, the oxygen concentration in the blood increases, the EEG registers a gradual fall asleep. The repeated recurrence of such shifts allows the doctor to diagnose obstructive sleep apnea, to determine their severity depending on the number of episodes per hour.
The gold standard for the diagnosis of snoring and obstructive sleep apnea (OSAS) is night polysomnography (PSG) – synchronous recording of snoring, respiratory flow, respiratory movements of the abdominal wall and chest, oxygen concentration in peripheral blood, body position, electroencephalogram, electrocardiogram, electromyogram, electrooculograms, leg movements, sleep videotapes. This method, due to its laboriousness, has not yet become routine even in economically developed countries. Methods for monitoring two or three physiological indicators, for example, pulse oximetry (study of oxygen concentration in blood, pulse), cardiorespiratory monitoring (study of oxygen concentration, pulse, respiratory flow), are more widespread than PSG.
How to deal with snoring
What should be done next for a patient diagnosed with obstructive sleep apnea syndrome (OSAS)?
Interventions for the treatment of obstructive sleep apnea syndrome can be divided into several types:
They are recognized to provide optimal air humidity in the sleeping room (about 60%).If necessary, use an ultrasonic humidifier in the bedroom. In winter, during the heating season, the relative humidity can drop below 30%. Dry air promotes additional upper airway edema. Provide a hypoallergenic environment in the bedroom. Remove carpets and flowers from the bedroom, keep animals out of the bedroom, use hypoallergenic blankets and pillows. Allergic reactions increase the swelling of the mucous membrane of the upper respiratory tract. Avoid drinking alcohol shortly before bed.Alcohol further helps to relax the upper respiratory tract during sleep. Quit smoking. Smoking supports a chronic inflammatory process in the upper respiratory tract.
The head of the snoring bed must be raised. This is achieved by using a specially designed bed or an additional pillow or some other support. It also makes sense to use devices that make it impossible to sleep on your side.The simplest of these is a pocket on the back of your nightwear pajamas that holds a tennis ball. It makes the supine position uncomfortable, teaching the snorer to sleep only on his side. Snoring occurs less frequently in the lateral position.
Therapeutic exercises for the muscles of the pharynx
Diligent exercise of the pharyngeal muscles can increase their tone and reduce the severity of snoring.
Exercises for training the muscles of the pharynx, jaw and tongue to reduce snoring:
1.Open your mouth and extend your tongue as much as possible, holding it in this position for a few seconds. This exercise will strengthen the muscles of the tongue, repeat it up to 30 times twice a day.
2. Clamp a thin stick between your teeth and hold it for a few minutes. Doing this before bedtime exercises the muscles of the pharynx and chewing muscles, which can help reduce snoring at the start of sleep.
3. Press the chin with your hand and move the jaw back and forth, resisting the jaw.You should do this exercise 30 times in the morning and before bedtime. It helps to increase the pharyngeal lumen and is a good prevention of sleep apnea.
4. Open your mouth and make 10 circular movements clockwise and 10 in the opposite direction with the lower jaw.
5. Press your tongue to the palate and press firmly on it for about a minute. Take several sets at intervals of 30 seconds. Exercise helps to strengthen the palate muscles.
6. With your mouth closed, move the root of the tongue towards the throat.Breathe through your nose and take three sets with short breaks.
7. Pronounce aloud the sounds “and”, “y” up to 25 times, while straining your neck muscles.
It has been proven that a 10% decrease in body weight leads to a twofold decrease in the frequency of obstructive apnea episodes.
Use of mechanical aids
For the prevention of snoring treatment, various mechanical devices can be used to maintain airway patency:
“Extra-Lor” – a kind of plastic mouthpiece that holds the dentition of the upper and lower jaws in a position opposite each other, thereby preventing the lower jaw from moving back and down, which affects the patency of the pharynx;
Special dental mouthguard.Its purpose is the same as that of the Extra-Lor mouthpiece – to prevent the lower jaw from moving in a dream
Snoring in some people is associated with difficulty in nasal breathing during sleep. In such cases, various nasal dilators can help, for example, Breezeright stickers. The elastic strip is glued to the nose, straightens, spreads the wings of the nose to the sides and facilitates nasal breathing.
Application of a respiratory support apparatus. CPAP therapy. This method is used for moderate to severe OSAS.The therapeutic effect of the method is based on the use of an apparatus that creates additional air pressure in the airways of the sleeping person during the inhalation phase. This extra pressure prevents the airway from collapsing and vibrating, thus inhibiting snoring and apnea. The air from the compact and silent compressor is supplied through a flexible hose to the mask that the patient wears on his face before going to bed. Despite the seeming inconveniences, the majority of patients, exhausted by a prolonged lack of normal sleep, manage to feel the effect after the first night with the use of the CPAP apparatus.
“ Many patients are frightened by the prospect of sleeping with a mask on their face every night, but a reasonable question:” What do I need to sleep with this mask all my life? ” has different answer options. First, by getting enough sleep during the night, the patient can better organize his daily routine, devote time and energy, for example, to physical activity that contributes to weight loss, and as mentioned above, weight loss in itself reduces the severity of OSAS. Secondly, over time, many patients begin to use the mask intermittently, not every night.Thirdly, many people get used to it so much that they use the device even on trips, ”said Pavel Shelkun.
It should be noted that none of the listed methods of treatment can be recommended as the most effective for all cases. There are contraindications or objective obstacles for the use of each of them. And in order to find the right treatment for you, you need to seek help from specialists.
The Regional Clinical and Diagnostic Center will help you solve this problem.If you find yourself snoring and the presence (or a high degree of risk) of obstructive sleep apnea, specialists-somnologists of the OKDC Pavel Arkadyevich Shevkun and Denis Borisovich Voronov will help you decide which treatment methods can help you.
If you decide to make an appointment with a somnologist, please fill out the Epworth Daytime Sleepiness Questionnaire and the Berlin Sleep Apnea Questionnaire, and inform the doctor about the results at the appointment.
GAU RO OKDC
Rostov-on-Don, Pushkinskaya, 127
8 (863) 227-00-00, site rokdc . ru
How to calm a snoring person – tips and tricks
All this directly affects the duration and quality of sleep, not only of a snoring person, but also of his life partner. Snoring people who disturb the peace of the night with these sounds rarely notice their own snoring themselves. treat snoring or get used to. the only way. or change the person – who sleeps next to – NOT snoring) nutrition and diet, getting rid of excess weight; 2) the less a person is tired, the less snoring will be, i. e.because when people are very exhausted and tired, he quickly falls asleep. Studies have shown that spouses of snoring people get 2 hours less sleep each night, which translates into a full 2 years of sleep deprivation for listening to music on headphones. You can listen to calm, calming music to drown out other sounds. In primitive history, a snoring person became an easy prey for a predator. It seems natural selection has stopped. And an active lifestyle! More sex! How can I reassure: if the wife loves, she will not pay attention to snoring.And in order to fall asleep next to a snoring person, you need to put on earbuds in your ears, or you need to try to shake the person, change the snoring sleep position sometimes this method helps.
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laser treatment of snoring in kursk
How to tell you how to provide moral support to a person in a difficult situation. The measured rumble of the waves soothes you and you fall asleep. 5. If you sleep with the snoring person in separate rooms, increase the soundproofing between them. Fill up the cracks, close the interior doors at night, hang a carpet on the wall. However, I want to reassure some: snoring can be episodic and constant. If you are lying on your back and snoring, but when you turn on your side, the snoring disappears, then you should not panic. And … give the person who doesn’t snore the first chance to fall asleep. How to calm snoring. Author: admin. If a person snores at night.Snoring remedy in pharmacies. Cause and cure for snoring. I have a young man snoring. It bothers me a lot. Not only does he snore terribly, but he also pushes out of bed in a dream. Fat became 130 kg, looks like a Michelin man. The pressure has increased recently. No sex for half a year.
The measured roar of the waves calms you down and you fall asleep. If you sleep with the snoring person in separate rooms, increase the soundproofing between them. Fill up the cracks, close the interior doors at night, hang a carpet on the wall. Typically, people start snoring when they sleep on their backs. If you rotate your body position and sleep on your side, the snoring will most likely stop. It also makes sense to put something under the mattress and raise the head of the bed by 10 cm. Why does a person snore? Snoring, by the way, is inherited and children whose parents (as well as people sleeping with them in the same room) suffer from snoring snore several times more often than their quiet peers.The only consolation for a person. For some people, sleeping next to a snoring person is similar in sound intensity to sleeping next to a working industrial machine, says Dr. Teng. How to calm your heartbeat: 12 ways! It comes unexpectedly. How to deal with snoring. To many people, snoring seems harmless. Doctors dealing with sleep problems have a different opinion, because snoring is a harbinger and one of the main symptoms. Snoring people often wake up with sore throat, hoarseness.
what can be done to prevent a person from snoring
Why does a person snore.How hard it can be to spend the night in the same room with a snoring person. Snoring is inherited: Children with snoring parents are three times more likely to snore than their peers. My dad has been snoring for as long as I can remember, but this does not irritate my mother, she says that snoring lulls her and calms her down. Lucky man. After 4-8 months, out of 34 patients, 7 reported that snoring had completely disappeared, 18 people began to snore much quieter and only while lying on their backs. The remedy soothes the nervous system, prevents nightmares, stimulates the muscles of the oral cavity, and renders.So, if a person snores, what should the people around him do? First, the very cause of this phenomenon should be determined. Another option, how to beat snoring, is to eliminate bad habits from snoring. They will wake you up, offer to roll over from your back to your side, and if not all efforts do not help, they will even try to whistle a melody, because this is a recognized folk method to calm a snoring person, and then fall asleep yourself.
If you have a lack of sleep every night because of someone who snores, we can suggest several solutions to the problem.for iPhone or iPod, which provides tips on how to sleep better, plays soothing sounds or binaural beats. Frequent awakenings of a snoring person, necessary to restore breathing, do not give an opportunity to sleep either for themselves or for those who sleep nearby in bed or even in the next room. I hate it when people snore. It’s almost 6 in the morning, and I just can’t sleep. Already hungry. No earplugs, I tried to fall asleep in the headphones, but I still hear snoring, annoying, and sleeping with headphones is uncomfortable, painful.I’m wondering – if a person sleeps and snores in his sleep – is he to blame for this? And if you are so sensitive to it – maybe you are not so tired? If I get exhausted in a day, I’ll even snore the whole house – purple. I will sleep and will not wake up. Comparative tests have confirmed that the intelligence level of a non-snoring person is much higher than that of a snoring person. Herbal SOOTHING tea.
How to beat the snoring of a neighbor in a compartment and other secrets of survival on a train
If you do not want to get on a dysfunctional train with drunken conductors who strive to throw another bag of potatoes onto your third shelf, when buying a ticket, pay attention to the type of train.The branded train can be easily distinguished by its pleasant smell and the presence of its own name: “Megapolis”, “Zhiguli”, etc. On board it is equipped with air conditioners, dry closets and guides who carry out a mysterious “covering” of linen. But even this often does not justify the high ticket price. Fast trains, contrary to popular belief, do not differ from passenger ones in increased comfort, they just make fewer stops along the way and maintain a cruising speed of about 50 km / h, which turns into a terrible shaking at the exit. There are also semi-mystical high-speed trains running at an unashamed speed of 160-180 km / h, but in Russia this pleasure is available only to those who love traveling from St. Petersburg and Nizhny Novgorod to Moscow and back thanks to the Sapsan train.
Few people know that buying a ticket on a branded train does not always imply an overpayment. Since we take care of your health on the way (see below), buying the coveted ticket, you can refuse additional insurance. You can do this right at the checkout – in the same place where you refuse the obviously useless power on. These two options reduce the price of a branded ticket. Unfortunately, the degree of comfort of the train cannot be recognized by any letters in the name or secret handshakes that you exchange with the cashier.Nevertheless, codes (train numbers) carry some information. So, trains with numbers from 1 to 149 are fast, and 150–869 are passenger trains. That is, the same ambulances. There are also special tourist and excursion (870-899) and suburban (6001-6999) trains. We advise you to be on your guard if they are trying to sell you a ticket for a train with a number from 951 to 968. These are “economical” freight-passenger trains formed from freight, postal and passenger cars. The comfort level on such a train cannot be predicted.
2 Coping with the snoring of a neighbor
How to deal with snoring and apnea
Nowadays, many people are forced to stay at home for a long time. It would seem that it’s time to get some sleep. Moreover, normal sleep is very important for the normal life of a person. It is no coincidence that there is even a whole science – somnology, which deals with all sleep disorders, including snoring.
Snoring is a low-frequency rattling sound made by a sleeping person.This sound phenomenon arises when the soft structures of the pharynx beat against each other against the background of the passage of a stream of air through the narrowed airways.
The examination reveals that the snorers have a disturbed tone of the soft structures of the pharynx. During sleep, when a person takes a horizontal position, there is a weakening and, as a result, retraction of the soft tissues of the pharynx and oropharynx. As a result, the stream of inhaled air cannot fully pass through the respiratory tract: nose – nasopharynx – oropharynx – larynx.It passes directly from the nasal cavity into the larynx, vibrates the soft palate and uvula – this is how snoring occurs. Various mechanical obstacles in the nasopharynx contribute to this: curvature of the nasal septum, hypertrophy of the turbinates, nasal polyps, various chronic inflammations of the upper respiratory tract – rhinitis, sinusitis, adenoids and others. It happens that a person snores not because of diseases, but because of the anatomical features of the uvula and soft palate.
Human snoring, of any intensity, unaccompanied by anything, is called uncomplicated.These patients are dealt with by ENT doctors who can really help get rid of snoring by various conservative and surgical methods of treatment.
Breathing has ceased
It is quite another matter if snoring is accompanied by pauses in breathing during sleep. In somnology, this condition is called obstructive sleep apnea syndrome (OSA). This condition is dealt with by somnologists, since it poses a real danger to human health.
Wakeful relatives of the sleeping person are witnesses of OSAS.They anxiously watch how suddenly his snoring stops and a frightening silence occurs, the sleeping person does not breathe for a while. Then a loud snoring occurs, and the person begins to breathe normally, continuing to sleep. Such stops per night can occur from 400 to 500, and in total, a person may not breathe for up to three or four hours per night.
The causes of OSAS are the same as for uncomplicated snoring. The only difference is in the degree of their severity. If during snoring the walls of the respiratory tract only vibrate when a stream of air passes, then with OSAS they periodically completely collapse.This leads to the cessation of the flow of air into the lungs. The level of oxygen in the blood sharply decreases, oxygen deficiency develops in the tissues. And this increases the risk of developing many diseases, primarily cardiovascular – hypertensive crises, myocardial infarction, cardiac arrhythmias, stroke and even sudden death during sleep.
It is difficult for the heart of a patient suffering from pathological snoring to cope with the stress arising from respiratory arrest. It is forced to work with a lack of oxygen.The heart is practically beaten. And also such patients complain of an increase in blood pressure in the morning.
Better not sleep
Such patients often say: “Doctor, I would rather not sleep, because I feel worse in the morning than in the evening.” They can sleep 10-12 hours a day, but they do not recover at all and do not get enough sleep. The fact is that sleep in people with OSAS is fragmented. They just don’t have deep sleep stages and don’t get enough sleep. Feel weak in the morning, they are irritable, they have headaches.Another sign is pronounced drowsiness, and so overwhelming that a person simply falls asleep at the workplace. Including driving a car.
Another characteristic manifestation of OSAS is overweight. Patients with this disease are most often overweight men with a short neck. While the man was thin, he had uncomplicated snoring. He began to gain weight – snoring was accompanied by respiratory arrest. A vicious circle develops: obesity contributes to the formation of OSAS, and this disease itself leads to the development of obesity, since it is accompanied by a decrease in the production of growth hormone, which is responsible for the utilization of adipose tissue.And the adipose tissue remains in the fat depots. A sleepless, unrespirated person does not feel like exercising in the morning, that is, his physical activity decreases, which also leads to excess weight.
In order to clarify the presence of respiratory arrests during sleep with snoring, you can undergo an examination at home – respiratory monitoring. A small apparatus with a nasal cannula is attached to the patient’s body – this is a sensor that registers the presence and intensity of snoring, the number of breathing stops during the night, how long one breathing stop lasts, and how much time the person did not breathe during the night.
If it turns out that snoring is not accompanied by respiratory arrest, the patient is sent for examination to an ENT doctor to correct mechanical obstacles leading to snoring. There are certain sprays and tablets that reduce the intensity of snoring, special breathing exercises to strengthen the muscles of the pharynx and tongue. But the use of drugs constantly to reduce snoring does not justify itself, since any drug has side effects and most often does not completely solve the problem.Snoring surgery is more effective.
CPAP therapy is the most effective treatment for patients with sleep apnea. The mechanism of action of CPAP therapy is quite simple. If the airways are slightly “inflated” during sleep, this will prevent them from collapsing and eliminate the main mechanism of the development of the disease. To create positive pressure, a small compressor is used, which delivers a constant flow of air at a defined pressure into the airway through a flexible tube and a nasal mask.The pressure and operating mode of such a device is selected individually for each patient by a doctor-somnologist. The use of such a device guarantees the patient a normal sleep throughout the night without stopping breathing and the disappearance of snoring – that is, health for the patient and peace for his loved ones are guaranteed. Many patients feel the result after the very first night with such a device. How long the patient will sleep with such a device depends on the severity of the disease.
There is no one method of treating snoring; an individual approach to each patient is required.And the tactics of treatment of a particular patient can be determined only by a doctor-somnologist after conducting a diagnostic study to identify respiratory arrests during sleep. And remember: snoring with respiratory arrest is a very serious health problem and must be addressed now.
Weight loss can help avoid respiratory arrest during sleep. It is known that with a decrease in weight by 10 percent of the initial severity of the disease, it changes from a severe form to a moderate form, and from a moderate form to a mild form.But breaking the vicious circle leading to growth hormone deficiency that occurs with this disease is almost impossible. Severe drowsiness and fatigue against the background of OSAS causes a significant limitation of physical activity during the day, which further contributes to the slowing down of metabolism and the progression of obesity.
Married couples suffer the most from snoring. Light kicks, pats on the back, rolling over to the side do not give the desired effect. According to statistics, snoring is the cause of divorce in 10 percent of cases.
About 25% of women and more than 40% of men suffer from snoring. The sleeping person himself does not bother playing music at night, but it irritates everyone around him, becoming more of a social problem. Serenades are not the only ones that suffer from the family. Agree, it is not very pleasant to ride with a snorer on the train, live in a hotel or lie in the same hospital ward.
How not to hear another person’s snoring? Fifteen Methods
People do not spend most of their time alone, including at night.It often happens that a loved one snores, so the night turns into torture, and a logical question arises: “What needs to be done in order not to hear snoring?” The problem is really serious both from a psychological and a medical point of view, therefore it requires an optimal solution for both partners.
Why is it dangerous to be near a snoring person
If snoring is repeated systematically, then the person nearby is seriously at risk of health, namely:
- His body is deprived of night rest, which is the most important in terms of the restoration of all systems;
- There is a malfunction in the correct production of the hormone melatonin, which can trigger serious diseases;
- Biorhythms are disturbed, therefore insomnia may develop;
- The nervous system suffers, which at first manifests itself in irritability, constant fatigue, bad mood, and later – in the development of neuroses.
This should not be allowed, therefore it is necessary to take timely measures, and not only to preserve health, but also to preserve the family.
Help for people who have to be near a snoring partner
Anyone who has decided to stay next to a person who does not let him sleep must ask himself the question: “How to fall asleep if they snore nearby?” There are effective ways to solve this problem, so you just have to choose the right one.
Diagnosis and treatment of diseases that cause snoring
This is the most important point, because it solves the problem at the root, and does not alleviate the condition just for a while.Many modern medical centers have “Sleep Centers” or sleep doctors who provide assistance in such cases.
We have also prepared about doctors who will help in the fight against snoring.
They will conduct an examination and, if necessary, refer the person suffering from snoring to other specialists for additional diagnostics: to a therapist, ENT, endocrinologist and cardiologist. After finding the cause of snoring, appropriate treatment will be prescribed, and it will disappear for good or its intensity will noticeably decrease.
This is important for the snorer himself, because every year he runs the risk of getting a large number of serious diseases: coronary heart disease, cerebrovascular accident, as well as respiratory arrest during sleep, which sometimes ends in death.
Ball in a pocket
Most often, snoring occurs when a person lies on their back. Therefore, it is necessary to prevent this situation. Watching the snorer all night is unrealistic, so there are methods to help prevent him from rolling over on his back.
The simplest and most original method is a ball in a pocket. It is assumed that the snorer will agree to sleep in a T-shirt with a sewn-on pocket to hold a tennis ball. When you roll over onto your back, you feel a hindrance and return to your side or stomach, eventually stopping snoring. Simple and elegant method.
Pillows under the back of a snoring person
The same method, but in a lighter version. The back pocket T-shirt and ball are not always available, so you can replace the design with multiple items.When rolling over on their back, the person will bump into a pile of pillows and return to their original position, which will prevent snoring.
Wake up partner
This technique is quite effective, but it requires the ability to fall asleep quickly, until the awakened partner falls asleep and starts snoring again, and such people fall asleep surprisingly quickly and sleep soundly. It is fair to ask him not to fall asleep until his partner is asleep, and to read a book.
Alternative sound source
The method answers the question: “How not to hear another person’s snoring?” Due to physiological characteristics, the brain does not know how to think about two things at the same time.Therefore, he must be distracted with something, pleasant and positive. Whatever you like will do: a soft play of an audiobook, soft music, or a soft fan noise. An alternative sound source will compete with snoring and turn the suffering person’s attention to themselves. As a result, relaxation will occur, and with it – inhibition in the cerebral cortex, which will facilitate falling asleep.
It is important to remember that using the player in a smartphone while sleeping is dangerous, because any gadget that receives cellular signals emits electromagnetic waves even in standby mode.He periodically contacts the tower, confirming that he is in touch. It is dangerous to sleep near such a device. It is for this reason that it is worth replacing the smartphone with a regular MP-3 player and regular headphones. Some people fall asleep well to quiet TV sounds.
Many online stores offer customers the White Noise device, which reproduces soft, pleasant sounds just for such situations. It can be used, by the way, to neutralize the noise generated by neighbors.
A natural question asked by a person who is forced to stay awake every night: “How to plug your ears so as not to hear snoring?”
Sold in pharmacies – inserts made of foamed polyurethane, rubber or soft plastic. They have a dense structure, despite their softness and elasticity. After washing your hands, place the earbuds in your ears so that they fit snugly and comfortably. People with hearing disorders should first consult a doctor so as not to harm themselves.
Important! Earplugs are personal items. Do not use someone else’s earmolds, with which an infection, such as a fungus, can get into the ear canal. Earplugs that have fallen on the floor should be rinsed well with warm water to prevent infection. It is permissible to use them only after complete drying, otherwise after sleep you can wake up with otitis media, especially in a cold room.
Preparations for snoring
Now on the pharmaceutical market there are many drugs that reduce the intensity of snoring or even eliminate it.One of the most popular methods in recent years is the use of a snoring guard. On the Russian market there is only one manufacturer that produces mouthguards for snoring, this is the company “Sonayt”. This method of getting rid of snoring is very popular in the USA and European countries.
There are also biologically active additives on the market that do not belong to medicines, therefore they are sold in pharmacies without a doctor’s prescription. “Hrapex”, Asonor, “Quiet Sleep”, “Slipex” and other drugs have been tested and approved for use, but as the reviews on the Internet show, the effectiveness of these drugs is very low.
- Anti-snoring mouthpiece Sonayt
- Quiet sleep
Prohibition of alcohol and smoking before bedtime
As a result of the action of alcoholic beverages and nicotine, the throat muscles remain tense, and often spasmodic, which provokes snoring.It will be better if the snoring person gives up alcohol and cigarettes altogether, and this will be extremely beneficial for him.
A kind, cozy book, for example, about animals, can restore balance just as well as light sedatives. Scientists at Harvard University conducted a study that examined the effects of various means used to calm down. Reading took the second place (the first was rightfully given to physical activity). While reading a book, a person follows the plot, and his attention switches from an exciting problem to its turns, so the intensity of experiences decreases.
After reading an interesting book with a calm plot before going to bed, the snorer’s neighbor will relax, get positive emotions and for some time will be under the influence of what he has read, not so acutely perceiving snoring. Perhaps during this time he will have time to fall asleep.
The first thing that comes to mind in this situation is taking sleeping pills. However, you should not resort to them: drugs in this group are used only if the patient has serious sleep disorders, and not in the case of snoring of his partner.
Mild sedatives are acceptable, for example, Afobazol, Novo-Passit, Persen, motherwort tincture. They are taken by the course, according to the Instructions. The active ingredients of the drugs inhibit the work of the nervous system, which allows a person to react to stimuli less sharply.
However, after the end of the course of taking the medicine, the effect will persist for a short time, and the question “How to fall asleep while snoring?” will arise again.
Sleep in different rooms
Perhaps this is the best solution to the problem – how not to hear a neighbor’s snoring.Walls provide the best protection against noise, even if they are thin. In a one-room apartment, you can also apply this method by arranging a sleeping place in the kitchen. It is inconvenient, of course, but sleep is more expensive. It’s a good idea to deport a snorer from a bedroom to another room, because it is he who creates difficulties.
Many spouses are worried about sleeping in different rooms, and in vain: temporary separation will only sharpen their feelings and the joy of meeting in the morning will be brighter.
By the way, in the old days all the spouses slept in different rooms, which helped to keep the freshness of feelings and strengthen the desire to be around.Any separation that does not last long is only for the benefit of the lovers.
There are special breathing techniques that allow you to achieve relaxation, which will allow you to fall asleep. The technique of belly breathing gives excellent results: on inhalation it is necessary to inflate the belly, and on exhalation it is necessary to draw it in. All movements are performed slowly. Better to do 10 cycles, breathing slowly and deeply.
Another method is counting breathing. First you need to inhale, slowly counting to five.Then you have to hold your breath, again counting to five. The exhalation is also done at a count of five.
Further, all breaths proceed in the same way, and from holding the breath it is necessary to subtract one in each cycle, that is, in the second cycle it is necessary to hold the breath up to four, and add this unit to the exhalation – its count will increase to six.
In the third cycle, exhalation is performed for a count of seven, and so on. As a result, there will be no breath holding at all, and the exhalation will occur at the count of ten.The technique allows you to work with him, since it is the quality and duration of exhalation that causes real relaxation. The snoring partner needs it to fall asleep.
A load that allows you to get very tired during the day, physically
Medical statistics assert that people who are engaged in manual labor, especially in the fresh air, are less likely to get sick and sleep better. This fact has an explanation: evolution created a person just for this, and office paperwork does not add to his health.
Anyone remembers how quickly and easily sleep comes after long walks in the forest. Pleasant physical fatigue drives away insomnia and irritation from a neighbor’s snoring. Of course, on weekdays it is difficult to find time for exercise, but you can load the body during the day: walk more, especially in the open air; do not use the elevator, do the cleaning once again: wipe off the dust, wash the floors without a mop; take a walk in the evening. The only condition is not to perform intense physical exercises after 20 hours, so as not to bring the body into a state of activity.
The onset of sleep is facilitated by melatonin and serotonin. They are produced by the body on its own, but the level of these hormones can be increased by eating foods rich in tryptophan. It is an amino acid that promotes the production of serotonin. Tryptophan is rich in eggs, dairy products, turkey, nuts, chocolate, so you should include them in your diet.
Serotonin is known as the hormone of joy, and a diet rich in tryptophan will not only allow you to fall asleep easily, but also see all the colors of life, enjoy every day and work fruitfully.
Raised top of the bed
Snoring decreases in this position. Most beds are not equipped with this feature, but the problem can be solved by placing two pillows on the snorer.
Warm shower and relaxing massage
Often a person does not fall asleep because in the cerebral cortex processes of excitement prevail, not inhibition. If there is an irritating factor such as snoring, it becomes difficult to fall asleep. Therefore, it is necessary to achieve relaxation before going to bed, for example, by taking a warm shower with scented gel.The water will relax tense muscles, which will calm the nervous system, which means that the snoring of the bedmate will be perceived less acutely.
Massage or self-massage will help to achieve this goal. Movements should be slow, relaxing, calm. Rubbing, stroking and kneading is done with fragrant oil: mint, lavender and eucalyptus are suitable. Massagers and massage sponges can be used.
There are many techniques and methods that help to cope with this problem, so sometimes you just need to look around and see the possibilities of its solution, and then the question “How to fall asleep when someone else snores?” will be resolved quickly and efficiently.You can apply one of the methods, all of them, or group several – there are many possibilities.