How to Get Rid of Snoring

How to Get Rid of Snoring
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.able of "ontents
1. What is snoring
2. Who is at risk for snoring
3. What causes adult snoring (sleep apnea, mouth obstruction, medications
that induce snoring, obesity, health conditions, etc.)
4. What causes snoring in kids (allergies, health conditions, obesity, etc.)
5. ause of snoring! health implications
". ause of snoring! sleep apnea
#. ause of snoring! obesity
$. ause of snoring! eating and sleeping habits
%. ause of snoring! alcoholism
1&. 'are causes of snoring
11. When do you need medical help
12. (reatments a)ailable in snoring
12.1 snoring treatment! medicines
12.2 *noring treatment! allergy triggers
12.3 *noring treatment! surgical procedures
12.4 *noring treatment! eating and sleeping habit modification
12.5 *noring treatment! ontinuous +ositi)e ,ir-ay +ressure (+,+)
12." *noring treatment! lifestyle changes )ersus surgery
13. ,nti.snoring products (nasal strips, humidifier etc.)
14. *noring conclusion
What /s Snoring
Getting To Know Snoring Better
,lthough snoring seems to be /uite pre)alent among a number of people, it
remains to be an abnormal sleep phenomenon. *tatistics sho- that around 450
of adults e1periences snoring from time to time -hile a significant 250 of the
population are reported to be habitually snoring.
*noring may affect people coming from any age group. 2o-e)er, men seem to be
more prone to e1periencing this condition. ,lthough snoring may not be as
serious as the other medical conditions, it still should be gi)en attention as it does
not only ha)e certain health implications, it may also be /uite emotionally and
socially disturbing.
*noring basically takes place -hen there are physical impediments that affect the
flo- of air through the mouth and nose during sleep. (he unusual sound produced
is mainly due to the )ibration of the throat muscles as the air passage-ay is
blocked. (he obstruction may be obser)ed in any of the follo-ing areas!
3 4asal passages. 5lockage in these passages results to difficulty in
breathing. 61tra effort is necessary. With this, the soft tissues of the throat may
collapse -hich, in turn, may further cause snoring. 7i)en this, people -ith sinus
infections, colds, or allergic rhinitis are reported to be snoring.
3 (hroat. *ome people, by nature, ha)e )ery rela1ed or soft throat muscles
-hich collapse easily. ,s the muscles collapse, the air passage-ay narro-s,
resulting to the unusual sound produced. 8urthermore, those -ho ha)e bulky
throat muscles are like-ise prone to snoring since the air passage-ay is narro-er
than the ideal.
3 9pening from the nose going to the throat. , long palate or e)en long u)ula
significantly narro-s do-n this particular opening. ,lso, gi)en the fact that the
tissues and muscles are situated closely to each other, they hit each other during
breathing.
9ther deformities in the structure of the mouth and surrounding areas may also
lead to snoring. 8or instance, a malpositioned :a- may negati)ely affect the
o)erall mo)ement of the mouth leading to muscular tension that results to unusual
flapping of the other mouth and throat tissues.
;ndeed, snoring is such a disturbing condition that needs attention. ;n addition, it
can be an indication of a more serious medical condition such as sleep apnea.
,lthough this may not al-ays be the case, it is still ideal that one seeks treatment
as soon as the symptoms are obser)ed so that if in case it indeed has other
medical implications, it can be addressed early on. 8urthermore, since snoring
occurs during sleep, it pre)ents a person from ha)ing /uality rest e)ery night
-hich he may or may not be conscious of. (his e1plains -hy some snorers
complain of dro-siness or headaches during the day -hich are, ob)iously, effects
of a disturbed sleep.
*noring is often obser)ed, not by the snorer himself, but by the people around
him. *ocially, it can ha)e ad)erse effects especially if a person sleeps near
another person. 8or couples, this can really be a problem.
(reatment comes in )arious forms and the results may differ from one person to
another. ;t is ad)isable that one consults a doctor first to identify -hich one is
most suitable. (he bottom line in all these is that snoring should not be taken for
granted and must be treated the soonest possible time.
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Who /s 0t Risk &f Snoring
Watch Out! You May Already Be At Risk Of Snoring!
*noring is something that may be e1perienced by people, young or old. ;t is /uite
a common condition -hich e1plains -hy some people do not find it disturbing
anymore. 2o-e)er, no matter ho- pre)alent it may be, it is still important to
ha)e it treated since it also has negati)e effects to health and -ellness in general.
4ot e)eryone -ho snores, though, is a-are that he actually snores. 4ormally, the
condition is obser)ed by people -ho sleep near the person snoring. ;n case a
person sleeps alone, there are certain indicators that he can look into -hich may
point out the occurrence of snoring during sleep.
9ne of these indicators is the feeling of constant sleepiness. ,lthough snoring
generally occurs unconsciously, it may still pose some disturbances in rest since
the passage of air through the nose and throat is in)ol)ed. 'ecurrent headaches
may also be the result of not ha)ing /uality rest.
*elf.check is indeed necessary since anyone can be at risk for snoring. 2o-e)er,
there are some people -ho, based on statistics, are more prone to it.
9lder people, for one, ha)e greater tendency to snore. (his is mainly because
compared to younger people, their muscles are more rela1ed. When throat
muscles and tissues rela1 so much during sleep, they collapse and block off the air
passage-ay.
>oreo)er, men ha)e been seen to be more prone to snore. (he e1planation to
this, though, is yet unclear but records sho- that men are usually the ones -ho go
for treatment.
*noring, in general, has a lot to do -ith the /uality of the muscles and tissues of
the throat as -ell as the structure of the mouth. 9bese or o)er-eight people
ob)iously ha)e bulkier throat muscles and tissues -hich make the air passage-ay
narro-er. (he palate and u)ula bumps into each other -hich leads to the unusual
sound. ,lso, more effort is necessary in breathing resulting to fiercer )ibrations in
the throat area. (hus, o)er-eight people -ho ha)e been diagnosed for snoring
are normally ad)ised to lose -eight.
;n addition, the structure of the mouth and its back part may contribute a lot to
snoring. (hose -ho ha)e been born -ith certain mouth structure anomalies are
more likely to e1hibit the condition. (his again ha)e something to do -ith the
abnormal flo- of air along the passage-ay.
4ot only is snoring dependent on certain inborn physical structures, it can also be
genetic in nature. ,lthough the e1act genetic makeup leading to it is yet to be
identified, it cannot be denied that some people are simply genetically predisposed
to e1hibit it.
9n the contrary, a lot of controllable factors may put a person at risk for snoring.
9ne is the dependency to alcohol and certain drugs. ?rugs that rela1 the muscles
too much cause snoring, an e1ample of -hich are those taken in by people -ho
cannot sleep -ell. ,lcohol is included since it has similar effects.
(he population of those at risk for snoring ob)iously is a big one. , lot of people
can be at risk. 7i)en this, it is important that one constantly checks himself out to
see if treatment is necessary. *noring may be more serious than it seems. 4o
doubt that inter)ention at the soonest possible time is necessary.
What "a+ses 0d+lt Snoring
1slee anea2 mo+th obstr+$tion2 medi$ations that
ind+$e snoring2 obesit*2 health $onditions2 et$#3
The Roots of Adult Snoring
4o doubt that snoring is such a disturbing condition. 4ot only is it socially
annoying, it can also be an indicator of more serious medical conditions.
@nfortunately, though, statistics sho- that a significant percentage of adults
complains of snoring and seeks treatment for it.
(he causes of snoring, especially among adults, are /uite )aried. ;n line -ith this,
treatment differs from one person to another. ;t is important that one seeks the
ad)ice of an e1pert before deciding on any form of inter)ention to be able to
achie)e the most desired result. ?octors identify the best possible treatment
depending on -hat caused the symptoms in the first place.
*o -hat are some of the causes of adult snoringA ;n general, unusual sounds are
said to be produced because of the )ibration and bumping of the structures at the
back side of the mouth to-ards the throat. (hese structures strike each other
because the siBe of the passage-ay becomes narro-er than ideal.
7i)en the fact that the causes of snoring are greatly structural in nature, certain
types of people become more prone to it. 8or e1ample, people -ho are obese or
o)er-eight tend to ha)e bulkier throat muscles. ;n effect, the air passage-ay
becomes narro-er, the soft palate and u)ula bumps into each other, and
breathing takes more effort than usual.
Cike-ise, throat muscles that are too rela1ed often lead to snoring. (his is
because these soft muscles collapse along the passage-ay itself causing an air
blockage. ;n addition, -hen the tongue rela1es so much, it tends to plunge
back-ards to-ards the throat -hich ob)iously becomes a ma:or blockage as -ell.
>ore often than not, people -ho take in too much alcohol e1perience this e1treme
muscle rela1ation and snore.
>oreo)er, certain prescription drugs elicit the same effect as alcohol. 61amples of
these drugs are those -hich are intended to induce sleep or lo-er depression
le)el. (hus, people -ho ha)e difficulty sleeping and ha)e become dependent on
these types of drugs are more likely to be snoring during their deep sleep.
6nlargement of tonsils, although this is commonly e1perienced by children, is also
being pointed out as a cause. (his again is mainly due to the fact that the air
passage-ay becomes narro-er and air does not flo- smoothly.
8urthermore, ha)ing a palate longer than usual contributes to snoring. (he
situation becomes -orse if the u)ula is long as -ell. (hese structures bump more
-ith each other leading to stronger )ibrations and louder snoring sounds.
ommon colds and sinusitis may also bring about snoring, but not habitual
snoring. ;t only occurs since the nasal air-ay is blocked and both intake and
uptake of air becomes harder. ;n such cases, snoring must be gone as a person
reco)ers from colds or sinusitis.
8or structural causes, surgery is often suggested as the best treatment. 2o-e)er,
there are se)eral options in the market -hich are also designed to gi)e remedy to
these structural problems. 9ne e1ample is called ontinuous +ositi)e ,ir-ay
+ressure -hich comes in the form of a mask that aims to bring in pressure to the
throat. (his is a great alternati)e for those -ho -ould not -ant to sub:ect
themsel)es to surgery.
9n top of all these, one should remember that a good understanding of oneDs
condition -ill e)entually lead to the best possible solution. (his may be achie)ed
-ith the help of an e1pert -ho can gi)e accurate diagnosis.
What "a+ses Snoring /n 4ids
1allergies2 health $onditions2 obesit*2 et$#3
Kids Snore too
2a)e you e)er been to the BooA ;f yes, ha)e you e1perienced listening to the
sounds of the animals E their snorting, -heeBing, gasping and -histlingA 2earing
this in a Boo is normal since animals do make these kinds of sounds. 5ut if you are
hearing this other than the Boo, -ithin the confines of your home or your
bedroom, this only means one thing, your snore sounds like the animals in the
Boo.
Fou ha)e to kno- that snoring is not done by adults. Foung ones, like you, snore
too and if this is the case, most likely you ha)e an underlying health condition that
needs to be addressed. *noring happens -hen the person has inability to let air
mo)e freely -ithin the nose and mouth during sleeping. (he unpleasant sound is
caused by the structures built inside you particularly in the mouth and throat like
the soft palate, u)ula, upper throat and tongue.
Gids may only find out if their brother, sister or friend tease him because of his
snoring and this can /uite traumatic for a child. (his is -hy its important to
address problem as soon as possible because of the social reasons attached to
snoring not to mention the medical -hich may hurt if not sol)ed early.
Why are your snoringA
(here are a number of reasons -hy people snore, for kids, these are the common
symptoms of snoring!
3 4asal passages or air-ays that are blocked due to se)ere colds and sinus
infection. (his can cause a rattling sound in your snoring.
3 *easonal allergies are common problems to children -ho snore because they
may suffer from allergy.related disease of the respiratory. (his may cause their
noses to be stuffy making them snore.
3 *noring can also be caused by a de)iated or deformed septum. (his makes
people difficult to breathe therefore contributes to their snoring. *ome people
ha)e it corrected and straightened to help them breathe.
3 *-ollen adenoids and tonsils. (his is located inside your head near the nasal
passages. ;f they are s-ollen or enlarged, this can cause too the snore.
3 ?rinking alcohol should be eliminated because it rela1es your muscles and
throat thus contributes to snoring.
3 9)er-eight can cause your air passage-ays to be narro-ed that lead to
snoring.
*noring can be )ery easy to handle if you kno- ho-. 2ere some basic steps to
help you stop snoring!
3 *mall, -hite strips called nasal strips can help in opening your air-ays -ide.
(hese strips are the ones you see on sports playersD nose to guide them in their
breathing. Fou can also use this to help you reduce your snoring.
3 +utting your bed on the reclining position for se)eral inches to help you be
ele)ated and in turn ha)e no problems in breathing.
3 Fou can ne)er go -rong -ith your doctor around. ,sk him of some -ays to
help open up your air-ays so thereDs no difficulty in breathing and no snoring.
3 5e healthy and de)elop an effecti)e sleeping patterns and habits.
3 8or se)ere snoring, you may be put into a sleeping clinic so the doctor can
obser)e you and record your sleeping habits that may contribute to your sleeping.
*ol)ing your snoring problem -ill benefit both you and your parents. *o if you
obser)ed some of the symptoms of ho- se)ere your snoring is, immediately do
something about it and ha)e easier sleep again.
"a+se &f Snoring,
health imli$ations
Snoring ealth !"#lications
*noring may seem to be a normal condition that you take for granted for a long
time until finally it has taken its toll and become an uncontrollable, gra)e concern
because complications ha)e already arose.
>ild snoring can be resol)ed by simple changes in ones lifestyle and application of
easy methods. 2o-e)er, snoring -orsens if not addressed early. ;t may lead to
chronic, se)ere snoring -hich may re/uire ad)ance methods of treatment like
surgery. ;t can also be the other -ay around. *noring can be a symptom of a
much more complicated medical concern gone -rong because of neglect.
*noring is )ery much an annoying habit caused by a number of reasons and in
return result to a much gra)er medical problem. 8irst, the ob)ious result of
snoring is sleep depri)ation. (here are a lot of effects resulting to sleep depri)ation
and this related to your producti)ity during the day. *ince, you ha)e not rested
-ell and perhaps for ho- many days, producti)ity -ill be lessened, you are more
tired and so sleepy at the same time. (his can also lead to unclear thinking
making your credibility to put for-ard sound decisions is /uestioned. Cacking sleep
also fails your immune system making you more prone to sickness like catching
colds, flu and other illnesses.
*econd, -ith all these results of sleep depri)ation, it aggra)ates your )ulnerability
to gro-ing some serious diseases like type ;; diabetes, stroke, hypertension, high
blood pressure and other heart diseases -hich can lead to death. With the nature
of snoring, it too can de)elop into -orst sleeping disorders like sleep apnea,
insomnia and other abnormal conditions.
8or children -ho snore, it -orsens their )ulnerability to de)eloping allergies and
respiratory diseases. ;n some cases, snoring is a symptom of mental impairment
and beha)ioral problems during adolescent life.
+roblems -ith your snoring can be resol)ed through three treatment categories!
3 5eha)ior treatments E these kinds of treatments are those performed by the
patients themsel)es -hich in)ol)es maybe drastic changes in the li)es such as
-eight loss, reduce alcohol, sedati)es and anti.histamine intakes. (his also include
some alterations in your sleeping patterns like lying on your side -hile sleeping
that your back.
3 9ral de)ices E these treatments re/uire the use of dental de)ices such as
mouthpieces to open and position your :a- for-ard. ,nother de)ice is the one
called as ontinuous +ositi)e ,ir-ay +ressure (+,+) -here a mask should be put
on your nose -hile sleeping and it is attached to a pump that forcibly pumps air to
your air-ays.
3 *urgeries E these are treatments of the last resort -hen snoring is already
chronic. >ost of the surgeries gi)e post.operati)e pains. *ome offer good results
in :ust one operation but others are taken through series of treatment sessions to
get the desired results.
;f lucky and proper medications and processes are follo-ed, there -ill be no
problems of complication and these are )ery rare. 5ut once happened, the patient
may e1perience one or more of the follo-ing complications!
3 5leeding
3 ;nfection
3 ,llergy
3 +resence of lump or mucus
3 ?ifficulty in s-allo-ing
3 Hoice may be different and sounds of alphabets may be interchanged for a
time
3 8istula or hole may occur in the palate
*noring is not a problem to be neglected and should be addressed. ;f not, gra)er
complications may arise and make it all the more difficult to cure. ?o not let this
happen. (ake back the peace and /uiet of the night. 7ood night and happy
dreaming.
"a+se &f Snoring,
slee anea
Snoring and Slee# A#nea
*noring is the production of an unpleasant -heeBing and snorting sound -hile
sleeping. *leep apnea, on the other hand, truly in)ol)es the stoppage of breathing
-ithin a fe- seconds (at least 1&). Fou -ake up to catch up -ith your breath
again, sleep and only to again -ake up for se)eral or e)en a hundred times at
night to start breathing all o)er again. 5ut the snorer ne)er kne- about his
a-akenings at night. 2is partner is the silent -itness to all the symptoms of his
conditions. ,nd this can be dead serious.
;t is true that snoring is one of the most common symptoms of apnea but snoring
alone does not in)ol)e cessation of breathing. (hough snoring too can result to a
serious sleeping disorder like apnea if not addressed during its early stages.
9bstructi)e sleep apnea is due to a close in some part of air passage-ay. ;t is
either to a narro- air-ay or because the person is so obese that the fatty tissues
in throat are all in the -ay, thus, blocking the flo- of air. 9thers may contain
some deformities -ithin the breathing area like enlarged tonsils or tongues,
gro-th in the neck or :a- deformities.
(here are three types of sleep apnea -hich anyone might ha)e. heck out if any
of these three are the suspects -hy you snore!
3 9bstructi)e sleep apnea (9*,) E occurs on males -ithin 3&.5& years of age.
(his happens -hen the respiratory tract is blocked during sleep pre)enting proper
breathing. (his then can lead to lo- o1ygen le)els in your blood -hich signals the
person to -ake up and inhale deeply but snorting breath. ,lso, small mouth and
tongue can contribute to the obstruction.
3 entral sleep apnea E this is actually brought about not by an obstructed
nasal passage-ay but a breathing impairment caused by the malfunctioning of the
brain area that controls the breathing. (he damage to this part of the brain that
manages breathing can be a result of a head in:ury or a stroke. (his can also
cause the brain to stop the effort the body to breathe.
3 >i1ed sleep apnea E a combination of the first t-o sleep apnea e)ident in
one person is possible but rare. (his can be caused by a loss of breathing effort
but -ith the symptoms that is the same -ith 9*,.
2o- -ould you kno- if you are suffering from your inability to maintain good
/uality of sleep due to apnea, -atch out for these signs!
3 loud snoring and or abnormal snoring patterns -ith a lot pauses and gasps
3 e1cessi)e daytime sleepiness
3 inability to restore sleep
3 personality changes
3 erectile dysfunction (impotence)
3 decreased memory
3 automobile accidents
3 irritability and depression
(reatment for sleep apnea may )ary according to your specific characteristics and
circumstances. >edication may not be the effecti)e choice of treatment for your
condition but therapies are )ery helpful in coping sleep apnea. *ome are listed
belo-!
3 5eha)ior (herapy E obesity or being o)er-eight is the simplest -ay of
reducing your apneic episodes because it can reduce the bulkiness and e1cessi)e
tissue flabDs on your throat clearing your passage-ay. 5ut this can be challenge
for the obese because losing -eight is not an easy task to do. ,nother -ay of
helping you reduce the effects of sleep apnea is a)oiding alcohol, sedati)es and
tobacco consumption because this can o)erly rela1 their muscles and a)oid the
closure of the passage-ay at night. *leeping position and patterns may also help.
*leeping on your side can pro)e most comfortable for you than lying on your back
because it open up the passage-ay clearly.
3 +hysical or >echanical (herapy E the use of a process called ontinuous
+ositi)e ,ir-ay +ressure (+,+) helps tremendously because of the forcible
pumping of air in your nostrils, thus, keeping your air-ay open. (his -ill re/uire
you to -ear a snugly fit mask in your nose and the mask is attached to a pump
that pro)ides the air in your nostrils. (he problems -ith mask are the hassles of
sleeping -ith a mask, it is rather uncomfortable, dermal irritations because the
mask rubs the face the entire night, sneeBing and dry mucus membranes.
3 *urgery E the procedures in)ol)ed here -ill correct the siBe of your air-ay
by in)asi)e operations. (hese treatments are often your last resorts -hen your
snoring reaches to a le)el that is -orst.
*leep apnea -ith too much snoring is )ery irritating and incon)enient. ;t hampers
the normal routine in your life because of your inability to get proper sleep. ;f your
doctor ad)ised you to do some of the treatments a)ailable, follo- it at once to
sa)e you hassles and e)en money.
"a+se &f Snoring,
&besit*
Snoring and O$esity
Ci)ing your life carrying those e1tra loads of fat in your body is ne)er an easy task.
;t makes it difficult for you to mo)e e)en if its :ust small mo)ements like picking
up a garbage, -alking from the grocery store to the parking lot, going do-n a 1&.
stepped stair, s-eeping the floor and as simple as -atering the plants. (his is not
the only difficulty an obese person has but carrying a host of medical problems too
because of those e1tra pounds like diabetes, high blood pressure hypertension and
so on and so forth.
;t is not surprising that snoring has a linked to obesity. ,s the research sho-ed,
about 3,##$ patients out of 4,$5$ has a body mass inde1 (5>;) of 34 -ithin the
ages of 14.$# complained of snoring. , person is called obese if his 5>; is 3& and
abo)e. (he obser)ations recorded three measures of snoring in obese people such
as!
3 snoring has a sustained loudness
3 peak loudness
3 duration
(he research also sho-ed that chronic fatigue, sleepiness and obesity are strongly
related and may one or another result to snoring. 2istory of snoring and problems
-ith daytime sleepiness in relation to obesity and chronic fatigue recorded $&
percent -hich means it has close relations -ith the other t-o conditions. +roblems
can arise -ith these three factors as e)ident causes of snoring. With chronic
fatigue, it recorded #$ percent link to the other t-o -hile obesity is closely related
to the other factors -ith #30
;f you really -ant to eliminate the unpleasant sound at nights and regain a
peaceful sleep, you may need to s-itch your lifestyle and practice clean li)ing.
5ecause of obesity, e1cessi)e tissues in your throat area gro- and de)elop making
it impossible for you to breathe freely. (he bulkiness of your neck because of fat
tissues makes your nasal air-ay narro-er. (o a)oid all these difficulties, better
start disciplining yourself and making your lifestyle a little bit healthier not only it
can impro)e your sleeping habits but your physi/ue and health condition as -ell.
2ere are some pointers for you to keep in mind and follo-!
3 5e in)ol)ed -ith physical and acti)e sports like s-imming, tennis and track
and field. (his can help strengthen your respiratory system and make your
breathing smooth and free.
3 *tart eating a -ell.balanced diet. ,sk your dietician for assistance preferably
ha)e him prepare an effecti)e meal plan for you. 8ood is )ery important but not
o)ereating. Fou should try to balance your food, a)oid eating too much of red and
fatty meats. (ry to ha)e some health options for these foods as nutrients found in
these meats can be found in other food that are much healthier and risk free of
diseases.
3 2a)e 3& minutes to an hour of e1ercise either early morning or afternoon.
,)oid doing it before sleeping as you may e1perience difficulty in sleeping.
3 ,)oid your old -ays and bad habits. ;f you can be successful on eliminating
alcohol, smoking and other addicting habits that does not contribute to your
healthy lifestyle, then you can do almost anything to be successful in eliminating
your snoring problems.
5eing o)er-eight or obese can ne)er help you make your life easier but rather full
of complications and problems. 4ot only -ill not eliminate your snoring but also
you -ill be bombarded -ith medical concerns. *o li)e healthyI
"a+se &f Snoring,
eating and sleeing habits
Win the Battle of Snoring $y Good %ating and Slee#ing a$its
;f you -ant to put an end to your snoring, there are only t-o simplest but difficult
things to do! ac/uire good and effecti)e eating and sleeping habits.
9besity and being o)er-eight contributes a lot to your snoring. 61cessi)e -eight
makes your breathing difficult due to fats accumulated, more effort in doing things
and flabby tissues blocking your air-ays. ;t is best if you can enroll in a program
-here you can lose some of those pounds, tone your muscles all o)er your body
and you -ill be guided -ith the foods you are eating. ?iscipline is re/uired and
your personal trainer -ill help you keep on track of your diet and your daily
e1ercise regimen.
9ld habits such as drinking sessions -ith your friends and smoking breaks should
be strictly a)oided, trashed and should be a part of your old life and s-ear ne)er
to return again. ;f you -ant to li)e that healthy lifestyle, forget about your bad
habits and mo)e on to the e1citing -orld of healthy li)ing. 9)ereating too is
considered as a bad habit. ;t does not necessarily mean that if you eat anything
you -ant, you -ill arri)e to that desired body -eight or measurements. Fou ha)e
to maintain a -ell.balanced diet. Fou can ask a dietician to make a meal plan for
you and be educated about -hich food -ill gi)e you the proper, complete nutrients
that your body needs. ;t is al-ays best to stay fit and maintain moderate eating.
?iscuss -ith your dietician some healthy food options for you especially on your
strict diet.
2o- is your sleeping patternA ,nother contributory factor to snoring is your
sleeping -ay and patterns. 4ot once -here you informed about the preferred
sleeping position -hich is lying on your side instead of on your back because it -ill
hinder the breathing process going on. *leeping on super soft pillo-s is not
ad)isable either because it strains the neck too much instead of putting the effort
to breathing properly. ;n case you ha)e some minor to serious problem of
difficulty finding sleep, here are some tips for good nights Jsleep!
Watch out your daytime habits!
3 ,)oid napping during the day. 4apping ruins your body clock and in turn -ill
gi)e you a hard time sleeping at night. ;f you feel that you must sleep, reduce
some 3& minutes on your sleep early in the day.
3 'educe intake of caffeine and alcohol. 5oth are muscle rela1ants and may
cause you to go to a deep slumber but it can totally ruin your normal sleeping
patterns.
3 ?o not smoke. *moking is a stimulant and may contribute to your difficulty
in sleeping or staying asleep.
3 ,fter a-akening, e1pose yourself to direct sunlight soon to send a signal to
your biological clock that it is time to -ake up. When you are sleeping, be sure to
close curtains or anything that may illuminate light inside your room. 5y doing this
you can also set up the biological clock inside you and -ill help your body
recogniBes -hen to sleep or -ake up.
3 5e acti)e early in the day by performing your daily e1ercise regimen. ,)oid
doing this before going to bed because it -ill :ust stimulate you and you may find
it difficult to sleep.
3 >onitor your iron le)el. Cacking iron in your body -ill not help you get that
enough sleep you need. ;f you find out that lack that iron your body needs, you
may ask your doctor to prescribe you an iron.rich supplement.
8or better sleep en)ironment, follo- these simple instructions!
3 hoose your bed -isely. (est se)eral mattresses before buying, get
therapeutic pillo-s and choose a comfy cotton sheet. 5e sure that your bed is
large and comfortable to encourage sleeping.
3 Four bedroom is a place for rela1ing and sleeping. 4e)er put your office or
-ork space inside your room to a)oid di)ersions.
3 >ake sure to keep your sleeping space peaceful and coBy. Geep your room
enticing to sleep on and make it -ell.)entilated for a comfy sleep.
3 4e)er put your clock to any-here you can see it so you can concentrate
sleeping, lock can put pressure on you and most people cannot sleep because of
the -orries on ho- to sleep and -hat time is it that they need to sleep.
*noring can easily be addressed -ith good eating and sleeping habits. (ry to
de)elop those habits and you are on your -ay to /uieter e)enings.
"a+se &f Snoring,
0l$oholism
Snoring and Alcoholis"
9ne of the most common symptoms -hy people snore is because of their
addicting habit to-ards alcohol. ,lcohol as a depressant allo-s the o)er rela1ation
of the muscles -hich leads a person to snore.
?rinking alcohol, aside from the other harmful effects it has, can cause too
temporary condition of sleep apnea. *leep apnea is the cessation of breathing for
short period of times but can get so annoying because it can happen a hundred of
times in :ust one night. ;f your sleep apnea is induced by your habitual drinking
and you think that it -ill :ust stop e)entually, better think t-ice because you may
be shocked that your condition -orsened by :ust a fe- months times. *leep apnea
caused by alcohol has the follo-ing symptoms! e1tremely sluggish, shortness of
breath and -eariness.
+re)ention is al-ays better than the cure but if the problem is already there, you
:ust ha)e to face the conse/uences of your negligence. ,t first, disciplining
yourself by a)oiding alcohol can be )ery challenging, though -orth it in the end. ;f
you cannot stop right a-ay, try drinking your bottles of li/uor four hours before
going to bed. (his -ill enable your body to ha)e that grace period it needs to
ad:ust to the effects of the alcohol.
,lcohol can lead to nasal congestionK it also irritates the nasal air-ay so alcohol
can be a serious threat to you and adds to the se)erity of your snoring. (here are
other symptoms of snoring and some its implications on your health.
*ome of the other risk factors for snoring are!
1. ,nti.histamines, sleeping pills, other sedati)es and an alcohol at bedtime
2. 4asal congestion that may go on for days and brought about by allergies
and colds
3. *-ollen tonsils and adenoids that block the air-ay
4. 9)er-eight can contribute to the de)elopment of e1cess tissues near the
nasal passage lea)ing your air-ays blocked.
5. Cast month of pregnancy, if you are pregnant, can also cause you to snore.
". ,ge can contribute greatly to your snoring since your muscles gro- -ith
age.
;f you -ish to stop your snoring, there are of -ays and means a)ailable for you up
for grabs. (he only key is to put your mind to addressing your snoring problems
and focus on being disciplined because -ithout it nothing can be effecti)e for you.
Fou are the only one -ho can help yourself.
*ome of the effecti)e self.care tips that you can do to stop your snoring are as
follo-s!
3 +ractice healthy li)ing and athletic lifestyle and turn a-ay from your old bad
-ays of abusing your body. (his -ill help you de)elop your muscles and lose some
of those e1tra pounds.
3 ?o not take anti.histamines medications, tran/uiliBers, sleeping pills and
other sedati)es before going to bed because these greatly contribute to your
snoring.
3 8our hours before retiring, a)oid drinking alcohol and eating hea)y meals
because this can cause you to rela1 your muscles o)erly, make you sleep and
snore.
3 >ake it a habit to sleep on your side rather that your back to a)oid blocking
of your air-ays.
3 'ecline your bed up-ard about four inches to aid your breathing -hile
sleeping.
;f you -ant to li)e your life a-ay from the disturbing nights you ha)e because of
your tremendous snoring, start changing your lifestyle for the better and kiss your
snoring goodbye. ;t is not funny as others may think but it is ne)er hopeless too.
Rare "a+ses &f Snoring
Slee#less &ights due to the Rare 'auses of Snoring
>ore than :ust a medical nuisance, in se)ere cases, snoring is also a matter of
social concern. *noring can cause you too many sleepless nights if you can no
longer take the snoring of your partner. (his may lead your relationship to a
collapse if not addressed seriously. ,side from ruining that intimacy -ith your
partner, it can also be a cause for a fe- laughs around the office or other social
circles you both belong to. ;f you do not -ant all these to happen, then you must
act on it no- and you -ill be amaBed at the many help and solutions a)ailable for
you to grab.
,bout 450 of adults snore occasionally and only 250 snore regularly. (here is
-hat you call the mild snorer or the se)ere, chronic ones. @sually, the se)ere
snorers are the ones -ho need medical attention because of the health
implications that might already be present in their system that causes the snoring.
*noring is the unpleasant sound one produces -hile sleeping. ;t can be caused by
the most mundane but habitual lifestyle, bodily patterns and health complaints or
simple physical deformities that hampers the free flo- of air in)ol)ing the nasal
passage-ay, in the area of the nose, mouth and throat. Fou can refer to a list of
causes belo- starting -ith the rare ones, these are the factors your may not be
a-are that occur -hich results to snoring and the most commonly kno-n causes!
'are auses!
3 Carge tonsils and adenoids are the causes of snoring in children. (hese kind
of causes, ho-e)er, should not be ignored because some can get so large that it
de)elops into a cyst or tumor. (he presence of cysts and tumors that obstucts
nasal passage-ays, although rare are causes too of snoring, ;f this happens, then
it can be )ery se)ere and needs real medical attention.
3 ysts in the parts of the throat, mouth (called lingual cyst) and nose are
sure causes of loud and hea)y snoring.
3 *noring is one of the symptoms of obstructi)e sleep apnea. 2o-e)er, it is
also true that ordinary snoring can lead to sleep apnea. (his happens -hen at the
middle of night, in bet-een your loud snoring comes a period -hen you stop your
breathing for at least 1& seconds. (he episodes can happen from 3& to 3&& times
a night.
9ther causes includes!
3 2eredity E certain features you possess may come from either sides of your
family including a narro- throat -hich can cause the snoring.
3 ,ge E is a ma:or factor -hy people snore because throat can narro- in the
course of time and it reduces too the muscle tone in your throat -hen you
reached middle.age or more.
3 7ender E there are more chances for males to snore because they ha)e
narro- air passages than females.
3 *moking and e1posure to others smoking E due to this addicting habit, the
nasal and lung congest, thus, blocking the air-ay aside from rela1ing the muscles
too.
3 9)er-eight E e1cess fats in some areas can result to pressure in some parts
of the body like the neckK if the neck is hea)y due to fatty tissues, this may lead to
smaller throat -hich causes the snoring.
3 5ad habits (alcohol, sleeping pills and anti.histamine consumptions) E
consumption of these substances cause the abo)e normal rela1ation of the tongue
and throat muscles -hich makes you snore.
3 Cack of fitness E muscle toning is )ery important and e1ercise can only be
the ans-er to this -ithout it, muscle -ill be la1 that contributes to that unpleasant
sounds at night.
3 *leeping position E the ad)isable sleeping position is sleeping on your sides
rather than your backs because the flesh of your throat blocks the air-ay that
leads to snores.
3 *leeping habits E a)oid using ultra soft pillo-s -hen sleeping because the
angle of the neck then increases -hich contributes to the blocking of air-ays,
thus, making you snore.
3 ,llergies and other regular health complaints E this contributes to nasal
air-ay blockage that result to difficulty in inhalation, -hen this happens, it -ill
create a )acuum in your throat and make your breathing noisy.
3 +hysical but unseen deformities E nasal deformities contribute greatly to
snoring because it -ill not allo- you to breathe properly, e1ample of -hich is
ha)ing a de)iated septum.
3 *-ollen adenoids and tonsils E these are also contributors to obstructing
your air-ays and it also added some )ibrations to your breathing.
;f your partners has one or more of these habits and deformities and you feel that
your snoring is getting -orse e)ery time, it -ould be best to consult your
physician and ask for medical assistance.
When 'o 5o+ 6eed Medi$al Hel
Snoring( When to know if you need hel#)
,s a partner of someone -ho snores, it is most likely that you alone can inform,
encourage and moti)ate him to do something about his snoring. >ost snorers are
not a-are that they snore much more to e)aluate the se)erity of his condition. ;t
is )ery important to make this kno-n to him because of the health risks that
se)ere snoring may lead to like diabetes, high blood pressure, stroke, heart
diseases, hypertension and -orst premature death.
>edical assistance -ill benefit both of you as -ell. 8or the snorer, he -ill regain
the benefits of a good sleep and for you as his partner you -ill ha)e more /uiet
nights and you -ill also regain the intimacy in your relationship. Four times of
sleeping separately are no- o)er.
(reatment for snoring is easily a)ailable in the market -ith o)er 3&& patented
products and de)ices to aid snorers ranging from sprays, nasal strips, tablets and
masks. ;n se)ere cases, it is )ery important to consult a physician to a)oid further
damage to your health. (he physician or the ear, nose, throat or 64( specialist -ill
check on you and do the follo-ing steps before diagnosis!
3 e1amine the areas affected and that causes snoring E nose, throat, mouth,
neck and palate
3 monitor if there is any underlying health conditions
3 the physician may endorsed you to a sleep clinic -here you can be obser)ed
E your sleeping patterns and habits and diagnose your snoring condition.
3 assist and gi)e solution to your snoring.
;f your diagnosed as a slight snorer, the 64( specialist -ill recommend some
changes in your habits and lifestyle practices such as reducing if not totally
a)oiding alcohol and sleeping pills consumption, losing -eight and changing your
sleeping habits and patterns. 5ut if these changes do not arri)ed in your desired
result, the physician -ill go to higher le)el of treatment. 2e may suggest the
follo-ing!
3 @se of oral appliances. (hese de)ices are dental mouthpieces that are form.
fitting and aids in tongue and soft palate to ad)ance theirs positions. (his -ill help
in keeping the air passage open.
3 *urgery. (hese are in)asi)e procedures that alter your palate, nasal and
throat tissues to help you in your breathing and a)oid obstruction -hich causes
snoring.
3 Caser surgery. (his is a much lesser in)asi)e procedure of shortening your
soft palate and remo)ing your u)ula in order to enlarge your air-ay and decrease
the )ibration going on -hile you sleep.
3 *omnoplasty procedure is the use of lo-.intensity radio fre/uency signal to
alter and reduce the siBe of the soft palate that may reduce the snoring episodes.
3 +ressuriBed masks can also be used -hile you are sleeping. ;t is design to
co)er your nice -hile sleeping. , small pump is attached to the mask -hich pumps
air to your air-ay forcibly and keeps it open. (his is a preferred -ay of treating a
much se)ere case of snoring but most find it so uncomfortable being attached to
them -hy they sleep.
;n case you -ant a peaceful life -ith your partner, help him sol)e his snoring
problem and assist him to a better sleep at night. *eek medical help right a-ay for
be on your -ay to more /uiet nights.
.reatments 0vailable /n Snoring
Snoring Treat"ents
;s snoring making your life so miserableA ?oes it ruin your relationship -ith your
-ife or partnerA ;f you ans-er yes, then your snoring must be chronic and need
assistance from specialists. *noring is the )ery reason -hy $&0 of couples sleep
in separate rooms. ,nd this is not a good recipe for a relationship.
*noring happens -hen air is blocked in your nasal passage and the breathing
process is not completed -ell and an unpleasant sound of snorting or -heeBing
-hile breathing takes place. ;f not addressed, snoring can be both socially and life
threatening. ;magine being the laughing stock in social gatherings and functions
and -orst becoming a )ictim of an untimely death. Why die of something that can
be cured if you could ha)e done something about it earlier. *noring can be mild or
se)ere. 8or mild snorers, by simply -aking up in the middle of the night and
turning o)er to another position is enough to discontinue the snoring. While
chronic snoring can be treated by the help of a specialiBed doctor like an 64(.
?iagnosis is first done by your 64( and then he recommends you to go to a sleep
clinic and stay o)ernight so an assistant can take note of your sleeping habits and
patterns. (reatment can be as simple as changing your lifestyle and sleeping
practices or it can be -orst like undergoing a surgical operation. 5ut you first ha)e
to kno- the se)erity of your case. (he changes in lifestyle alone may help your
condition if you maintain monitoring, or because it can be hard if you do it
yourself, ask someone, a partner sleeping -ith you to record your sleeping habits
for you. (o kno- more about some self.help tips to alle)iate the nuisances of
snoring, read on and find out the most effecti)e ones for you!
3 Ci)e a healthy lifestyle and maintain your -eight. ;f you maintain your
-eight, there -ill be no de)elopment of fatty tissues to obstruct your air
passage-ay. 61ercise and balanced diet can increase your capacity of breathing
properly and freely -hy you sleep.
3 *leeping position and habits. (he preferred sleeping position is on your side
rather than on your back. (he tendency of lying on your back is shortness of
breath due to the flesh of your throat dangling on the air-ay.
>ake it a habit to sleep on your side by doing the ball trick or putting some to-els
behind your mattress. *pecially.designed pillo-s to aid breathing can also help
and it is commercially a)ailable.
(he ball trick can be done by se-ing a pocket or sock on your pa:ama top and put
a ball, the siBe of tennis ball, inside it. (his pro)es to be uncomfortable for the
snorer if he attempts to lie on his back so the tendency is for him to sleep
side-ays instead. Cater on, it -ill become a habit -ithout putting on the ball.
(ry to sleep -ithout the ordinary pillo-, aside from straining your neck, it can also
contribute to a blocked air passage-ay. ;nstead of using a pillo- -hy not recline
the head of your bed at four inches. ;n this -ay you can make your breathing
easier and better and it can also help in ad)ancing the position of your :a- and
tongue. ;f your bed does not recline, you can use folded to-els behind the
mattress to ele)ate your head.
3 ,s much as possible, reduce, if not totally stop, your smoking, and or your
e1posure to secondhand smoke because either of these can cause nasal and lung
congestion leading to difficulty in breathing and e)entually snoring.
3 4e)er eat hea)y meals or drink alcohol before going to sleep. (hese habits
can contribute to the rela1ation of muscles that al-ays make you snore. ;f you
cannot stop drinking drastically, then make it a habit to drink four hours before
bed time for the body to ad:ust and reduce the effects of alcohol.
3 ?o not stuff yourself -ith soy milk or high fat dairy milk products because
either of these can cause the thickening of your mucus that makes it more difficult
to drain, thus, contributes to your snoring.
3 ;f you suffer from allergies and stuffy nose, a)oid taking antihistamines
because this can rela1 your muscles, thus, leading you to snore.
3 @se nasal decongestants to clear your air passage-ays.
3 *leeping pills and sedati)es too ha)e this rela1ing effect to your muscles
especially to your neck. (his can lead to your snoring hea)ily.
3 , process called ontinuous +ositi)e ,ir-ay +ressure (+,+) helps alle)iate
the snoring by using a de)ice -ith a mask attached to a pressure pump that forces
to pump air into your passage-ay lea)ing it open.
(reatments are easily accessible if you really ha)e the -ill po-er to remo)e your
snoring habits. 5y understanding that snoring is more than :ust a medical concern
but also social can gi)e you the boost to address your snoring and regain your
/uiet nights back -ith your lo)ed one.
Snoring .reatment,
Medi$ines
Snoring Medicines
9)er 3&& patented products ranging from medicines, oral appliances and de)ices
for nasal congestion and snoring are up for grabs in the market. (hough these are
all patented, not all promise good results. Fou may be -asting so much of your
money -ithout the e1pected results you are hoping to get.
;t is al-ays best to be guided by the professional. *eek the ad)ice of your ear,
nose, throat specialist or otolaryngologist for proper medication and this -ill only
depend on the diagnosis of your doctor. >ild snoring only re/uires self.help
solutions but chronic snoring may need more ad)anced procedures in)ol)ing
surgery. *olution does not come in by :ust letting yourself undergo one solution or
treatment. Fou may need a series of sessions and combination of treatments
a)ailable for snoring.
2ere are some of the treatments you may access in the market and in your
nearest physician!
7# Medi$ines
3 he-able tablets E this medication is only effecti)e for the mild snorer and
those under 1$& lbs in -eight. 8or children o)er the age of fi)e, they can suck or
che- the tablet -hile they are lying on the bed. ;f there is a recorded
impro)ement, kids can already start using it e)ery night until they no longer
needed it. ;n case adults of more than 1$& lbs -ant to try its affecti)ity, they can
che- 1 tablet 3& minutes before bedtime and again at bedtime. ;f impro)ement is
noticed, adults can begin to make it their daily e)ening habit. ,)ailable in the
market at L1&.34.
3 *prays and doses E there are products in the market like these sprays can
gi)e snorers fast relief and sometimes -ith bonus to those -ho ha)e respiratory
allergies. *ome are sprayed directly in the mouth or through the nostrils. When
sprayed in the mouth, three pumps are re/uired to complete one dose and this
should be repeated 4." times daily until some impro)ement is e)ident. 8or adults,
they are re/uired three complete pump sprays. 8or children ages 2.12 years old,
they need t-o complete pumps and ne-borns, 1.2 years old, only one complete
spray. Fou can buy it at L5.L1&.&&.
8# &ral alian$es and devi$es
3 4asal strips. ;f you notice the -hite, adhesi)e strips attached to the noses of
some athletes, this is -hat you call nasal strips. (his is anything but fashion
instead it is used for easy breathing and relief from nasal congestion due to
allergies and colds. (he strip holds the nose in place to increase the nasal air-ays.
5oth sides of the strip are fle1ible and spring.like -hich allo-s the adhesi)e hold
the nose in place. (his is applicable for those -ith a)erage or abo)e.a)erage nose
siBe. Warning! ne)er use the strip for more than 12 hours and you can be prone to
skin rashes since the strip is made up of natural rubber late1. ,)ailable in
drugstores for L4.4%.
3 ?ental de)ices. (hese are some form.fitting mouthpieces that allo- to
position the tongue and soft palate for-ard. (his helps keep the nasal passages
open. ;f you opt to use these de)ices, you are re/uired to )isit your dental
specialist at least once e)ery si1 months in the first year of use and after that at
least annually so he can check the fit and -hether your condition is impro)ing or
-orsening.
>edicines and treatments are easily accessible in the market. 9ne suggestion
though is to maintain professional guidance from your specialist to ac/uire the
proper medication for you.
Snoring .reatment,
allerg* triggers
Snoring and Allergy
(he relationship bet-een snoring and allergy is most e)ident to kids -ho snore.
(-enty.one and fi)e percent (21.50) of children -ho are sensiti)e to triggers in
their allergies ha)e increased chances of snoring early on. *ame -ith children -ho
ha)e atopy, allergy to pollen, dander )enoms, food and others and an earlier sign
of de)eloping asthma and allergies, they are t-ice more likely to snore than those
-ho are not affected by this condition.
>ost of the time, if kids snore they ha)e a )ery high tendency to be diagnosed
-ith respiratory diseases that are caused by allergies. ;f the disease has been
treated and the child gro-s up but still snores then maybe this is a case of
beha)ioral difficulties, metabolic and heart diseases or mental impairment.
*noring triggered by allergies to items such as household cleaners, feather pillo-s,
pet hair and house dust mites can also lead to the snoring. ,llergies of this sort
can result to the s-elling of the lining of the nose and throat, thus, pre)ents you
to breathing properly -hich can contribute to snoring.
9ne allergy that triggers snoring is ,sthma. ;f ,sthma is controlled -ell, then
snoring is not a problem and can be easily managed. ;n case you attempted to
treat the snoring and it -orked -ell, then you can make your ,sthma manageable
and in need of fe-er medications. *ince both are related, responding to either
problems . ,sthma and snoring . can gi)e relief to the patient.
,nother allergy that easily triggers snoring is the food allergy. ;t can cause you
sleepless nights because of your increased snoring, fatigue and muscle and :oint
pain. Why it triggers snoringA 5ecause oftentimes, food allergy causes too much
sniffing and sneeBing, pa)ing the -ay to a congested nasal passage-ay. (his
obstructs your breathing, thus, causing you to snore hea)ily.
;t is )ery important that you are kno-ledgeable of the type of allergy that struck
you because you -ill be able to treat it effecti)ely. (here are three specific
allergies that causes nasal congestion and thus leads to snoring. 8irst, seasonal
hay fe)er that can be triggered by grasses and pollens. (his is often e1perienced
during springtime. ommon symptoms are sneeBing, blocked nose, itchiness and
sneeBing.
*econd type of allergy that causes you sleepless and disturbing nights is the
perennial allergies you get from dust mites and moulds. ;t can make you itchy,
produce red, -atery eyes and cause itchiness in your palate as -ell. What is most
uncomfortable in this type of allergy is the fact that it can be e1perienced all year
round. 9ne -ay of a)oiding these allergies to trigger is to reduce your e1posure to
the allergens that cause it so there -ould be no complications that may arise.
,llergy and alcohol are also a tandem in causing you to snore. ,lcohol is one of
the factors that can de)elop allergies. ;f alcohol is present in your system, you
ha)e higher le)els of antibodies and it may interfere -ith the functions of your
immune system.
*inus congestion, like nasal congestion, is one of the effects of chronic allergies. ;f
both of these congestions are pre)alent, difficulties in breathing -ill be )ery
e)ident, especially during nightime. ;n one of the researches made, findings
re)ealed that lying on your back can increase nasal congestion. (his means lo-
/uality of sleep since congestion can lead to sleep disorder related to breathing
and snoring.
8or many, snoring seems to be :ust a light matter and does not care if it
continues. (hey think that it is :ust a normal part of life until they feel the ridicule
or health effects of snoring. (he e1tent of damage it can gi)e to light snorers is
sleep depri)ation. 9n the other hand, the se)ere snorer can e1perience
complicated medical problems that e)en lead to premature death. *leep
depri)ation can result to!
3 decreased producti)ity
3 unclear thinking
3 slo- reaction time
3 lo- energy
3 negati)e mood
3 daytime sleepiness
3 lack of smooth functioning of the body
3 poor mental and emotional health
3 a compromised immune system and slo-er healing
hronic snoring can further lead to!
3 stroke
3 hypertension
3 heart disease
3 type 2 diabetes
3 high blood pressure
3 premature death
;f you are -ise enough, you -ill address the issue of snoring early on so you
-ould not ha)e much difficulty dealing -ith the complications both medical and
social. *noring can be a point for embarrassment and ridicule. Why -ait for that
time to happen -hen you can do something about it -ithin your capacity, here is
ho-!
3 *leep on your side. *leeping on your back -ill put more effort in your
breathing because the tongue is freer to fall back-ard near your throat causing it
to partially block the air-ays obstructing the flo- of air. (o make it your habit to
sleep on your side, try the tennis ball trick. (his re/uires you to se- a pocket or
pin a sock on the back of your pa:ama top and put the ball inside. (his is )ery
uncomfortable if you lie on your back so you -ill then be forced to sleep on your
side until it becomes a habit -ithout the ball.
3 @se nasal strip. 4asal strips are the adhesi)e tapes you see attached to the
noses of some athletes during footballs and other acti)e ball sports because they
aid you to breathe -ell. (his increases the areas of the nasal passage-ay, thus,
impro)ing the breathing process.
3 (reat nasal congestion and obstruction. ongestion causes difficulty in
breathing due to the narro-ed air-ays in your nose. 8or properly addressing this
health concern, see your doctor and unless he prescribes you -ith an oral
medicine or spray, do not attempt to use them especially if there is acute
congestion three days in a ro-. 8or se)ere congestion, try consulting your doctor
about the use of a steroid spray. ;n case you ha)e a de)iated septum -hich
indeed causes your congestion, you may need to undergo a surgery to correct it.
3 'educe or a)oid alcohol, sedati)es and anti.histamines. (he only
compromise you ha)e in addressing your alcohol consumption is to a)oid drinking
it four to si1 hours before bedtime. (his allo-s the body to ad:ust to the effects of
alcohol. 8or sedati)es, al-ays bring up the issue of your snoring if you -ant your
doctor to prescribe you the correct medication for your sleep disorder. 5oth alcohol
and sedati)es can cause the e1cessi)e rela1ation of your muscles that in turn
leads to snoring. *ame as your allergies, if this is causes your congestion, tell the
doctor about it so he -ill not prescribe you -ith an anti.histamine medicine.
*noring, -hate)er its causes, need to be treated early on. ;t is best if you can
address the problems -ith your allergy first or your childDs before treating the
snoring problem.
Snoring .reatment,
s+rgi$al ro$ed+res
Surgical *rocedure to 'ure Snoring
;f your physician recommends that you undergo a operation to treat your snoring,
then this only means one thing! your snoring already gets out of hand and simple
self help cures cannot -ork anymore. *urgery is considered to be a last resort to
any types of diseases -hen all else did not -ork out. 9ne hesitancy of doctors
to-ards surgery is its in)asi)eness. ;t re/uires alteration and changes in your
bodily make up to help you get better but not -ithout risks of complications and
side effects.
5efore undergoing a surgery especially the palatal surgery, you ha)e to be sure
that your specialist address all your snoring concerns including the causes of your
snoring. ;f your snoring originates from the base of the tongue then a palatal
surgery -ill definitely not ans-er your problem because it does not address the
right problem. 4asal abnormalities too should be treated first before you can
undergo any surgery.
,fter responding to all that are needed to be done and still ha)e to undergo the
surgical process, here are the four ma:or but basic procedures you may can use
depending on your physicians ad)ice!
1. @)ulopalatopharyngoplasty (@+++) E in this process, your u)ula (the tissue
that hangs at the back of your mouth), pharyn1 and soft palate is remo)ed in the
operation to clear your air passage-ays. Four tonsils and adenoids are remo)ed
also. (his is only recommended to select patients -ith se)ere cases. 5e -arned
that the post.operati)e pain is )ery high.
2. Caser.assisted u)ulopalatoplasty (C,@+) E is a process that re/uires series of
treatments before the desired effects can be achie)ed. @sing laser, the u)ula and
e1tra edge of the soft palate is )aporiBed. ;t more practical and safer option than
@+++ but the pain after the operation is e/ually high as the @+++ that makes it
difficult for the patients to comply. *ince C,@+ only deli)ers the desired effects
after se)eral sessions, patients may not follo- and go again to the sessions left
because of the pain. 6)en after the treatments, only 550 -ere recorded to be
happy -ith the results.
3. 6lectrical autery or ,+*9 E the process in)ol)es the burning of the palate
that causes the stiffening of the soft palate and fibrosis. ;t is also used to get rid of
the strip of mucosa along the u)ula. (he operation is minor and )ery /uick that
the patient can go after-ards. ;t is less in)asi)e than the first t-o procedures but
same pain, as the first t-o surgeries, can be felt. ,+*9 can also be repeated
until the desired effects are e)ident.
4. *omnoplasty or radio fre/uency ablation E it is the use of the radio -a)es to
destroy the small parts of tissues of the soft palate. (his procedure in)ol)es
heating the tissue that results to a scarred tissue beneath the skin. ;t only takes
2& minutes to do the procedure and the patient can go home after-ards. (here
are fe-er complications compared to other surgeries and definitely less in)asi)e.
(reatment comes in sessions to reach the desired result. 5ut in a report, only 330
or # out of 11 patients manifested success and the obese cannot undergo the
operation because it does not -ork for him.
*noring, like any other simple disorders, can be resol)ed if you addressed the
issue in its early stages. Why -ould you -ant to go for the last resort for the
solution to your snoring problemsA ,ct no-.
Snoring .reatment,
eating and sleeing habit modifi$ation
Beha+ior Modification for Snoring
+lease let us get some sleep. We lo)e you, oh people in our li)es -ho snore, but
-e :ust canMt get any rest in the same room -ith you. 9kay, that little appeal
made and out of the -ay, letMs get do-n to the main topic. 5eha)ioral modification
to stop snoring.
(here are a ton of solutions to stop snoring, the most uncomfortable being
tracheosectomy. (his is a surgical procedure -here a surgeon cuts open a
temporary breathing passage in someoneMs air pipes so they donMt snore.
(emporary in the sense that e)entually the parts of a personMs throat and nose
that cause snoring -ill become unclogged and allo- for /uiet breathing, at -hich
point the doctor -ill patch the hole up. 9uch.
While effecti)e, tracheosectomy is definitely not )ery popular. *mall -onder there.
(hankfully ho-e)er, it -as replaced by a method called +,+, or ontinuous
+ositi)e ,ir-ay +ressure. (his form of therapy in)ol)es the snorer using a mask
-ith inserts to keep the airflo- in the nasal passages open and unobstructed.
6)entually, the mask becomes no longer necessary -hen the nasal passages
physically ad:ust o)er time to the siBe set by the mask inserts. While not as
unpleasant as ha)ing holes cut open in you, putting on a mask and ha)ing things
attached to the mask stuffed up your nose is still not a )ery pleasant -ay to spend
a night, is itA
Which leads to modern beha)ioral modification methods. ,ltering your sleeping
and eating habits can, by itself, actually be enough to get rid of snoring in all but
the -orst cases -here a personMs snoring is caused by a medical condition, like
ha)ing sinusitis for e1ample. Nust making a fe- changes in your daily habit can get
rid of snoring -ithout ha)ing to resort to funky shaped pillo-s, goggle.type anti
snoring masks, a-ful tasting pills, funny smelling oils, or sharp, pointy scalpels.
7etting enough e1ercise, drinking plenty of -ater, and losing -eight cuts back on
the chances of snoring drastically. *tudies ha)e sho-n that a large percentage of
people -ho snore are o)er-eight, donMt get enough e1ercise, and eat mostly :unk
food and beer. Fes hubby dear, ;Mm talking to you. Fou donMt need to go to a gym
to become an ultra fit paragon of muscularity. 7etting in shape by e)en the simple
e1pedient of :ogging is enough to help -ith snoring, because cardio.)ascular
e1ercises help the body keep itMs air flo- more efficient, -hich e1tends to ho- you
breathe -hen you sleep.
*moking has also been kno-n to cause a build up of phlegm in the throat, -hich
of course naturally contributes to the funny noises made -hen you snore. (he
snoring is bad enough, but -hen you thro- in the semi.hacking sound made by a
smokerMs rasp -ith it, it can be a pain to hear. ,gain, getting rid of your cigarettes
-ill also help you breath easier, keeping your lungs clean and your air passages
unobstructed so that you -onMt -ind up opening your mouth -hen you sleep and
snoring enough to shatter your neighborMs -indo-panes.
Castly, getting enough sleep and sleeping on time are both ma:or contributors to
helping -ith snoring. *taying up late at odd hours leads to e1haustion -hen you
finally do manage to get into bed, and tired people snore because their bodies
need more o1ygen. 2umans may be one of the most adaptable species on the
planet, but -eMre not nocturnal. 7etting to bed before midnight and getting at
least ", preferably a full $ hours of sleep -ill also help to kick snoring out.
8ollo-ing these simple steps -ill help almost anyone -ho snores get rid of it. ;tMs a
good idea to follo- them, too, before your lo)ed ones break out the scalpels or
pick up a mallet in the middle of the night...
Snoring .reatment,
"ontin+o+s Positive 0irwa* Press+re 1"P0P3
Sto# Snoring Without Surgery
9kay, as far as light sleepers like me are concerned, one of the little
categoriBations -e make in the -orld is bet-een snorers and /uiet sleepers. 4ot
to disparage snorers, itMs not their fault they snore, but trying to get any amount
of decent sleep -hen your bed partner buBBes like a -orld -ar 2 machine gun is
ne1t to impossible.
*urgery is a drastic solution to this, but an effecti)e one. 2o-e)er, recent medical
studies ha)e analyBed the causes of snoring, and ha)e found effecti)e -ays to
cure someone of chronic snoring -ithout ha)ing to resort to surgery. 9ne of the
most effecti)e of these methods is +,+, or ontinuous +ositi)e ,ir +ressure.
*noring is caused by blockages in the nose and throat that make a person breath
through their mouth, and thus the snoring sound is produced by re)erberations of
air in the back of the nose and throat. +,+ treatment uses a mask called a 4asal
+,+ to pro)ide a continuous flo- of air through the nasal passage to remo)e
snoring.
(he mask itself does not force air into or out of the lungsK all it does is keep the air
passages free and unobstructed -ith special inserts made of soft materials that
-onMt feel uncomfotable so the snorer doesnMt ha)e to -orry about ha)ing trouble
sleeping because of the mask. (ightening in the aforementioned air passages are
-hat cause the noise made -hen people snore, so keeping the passages
unclogged is the key to ho- the 4asal +,+ -orks. (he 4asal +,+ is not meant
to be kept on fore)er, ho-e)er. ;t -ill e)entually allo- the body to ad:ust itMs air
passages to function normally.
(herapists ha)e to be consulted if +,+ is appropriate for a snorer. ;f found
applicable, the mask -ill ha)e to be -orn e)ery night until e)entually the air
passages ad:ust physically enough to allo- for normal breathing during sleep.
(herapists also recommend other changes to lifestyle during this period of
therapy, including getting more e1ercise, losing -eight, and stopping smoking.
;n the e)ent that the patient doesnMt comply -ith these additional measures, the
treatment takes longer and the mask stays on longer as -ell. 9f course, keeping
the mask on e)ery night for the rest of your life is also an option for those -ho
remain recalcitrant regarding the lifestyle changes.
5efore the de)elopment of +,+, the surgical procedure taken to pre)ent snoring
-as tracheosectomy, -hich in)ol)ed cutting a temporary alternate air passage in a
personMs -indpipe to allo- breathing -ithout needing to run air through the parts
of the air passage -hich causes snoring. (hankfully, studies ha)e sho-n that +,+
is e)ery bit as effecti)e as this old procedure, so snorers nedd not -orry that their
family and friends -ill send them to the doctor to go under the knife.
+,+ has been pro)en effecti)e in e)ery case studied, and there are no kno-n
side effects to the use of a +,+ mask -hile undergoing treatment. (he body
ad:usts naturally to the maskMs changes to the air passages, allo-ing normal air
flo- once the treatment period is successful. ,dditionally, the life style changes
recommended -hile undergoing +,+ treatment are beneficial on a cardio )ascular
le)el, so going through +,+ not only remo)es snoring, it makes the patients
healthier as -ell.
Snoring .reatment,
lifest*le $hanges vers+s s+rger*
Sweat or the Scal#el( Snoring Solutions to 'hoose ,ro"
9kay, nobody likes being in the same room -ith a snorer -hen theyMre trying to
get a decent nightMs sleep. ;t can be pretty unpleasant to be right on the edge of
slumber land -hen you suddenly get :arred a-ake -ith a snore loud enough to set
your )ery bones and teeth )ibrating.
(here are lots of solutions to snoring, and some of them are as funny as the
pro)erbial hiccup cure. +ills to cure snoring, herbal therapy, strange looking masks
and pillo-s, e)en chin straps and mouth plugs. While seemingly comical, these
de)ices sho- that people consider snoring serious enough to try and come up -ith
solutions to it, no matter ho- seemingly absurd, in the /uest to try and get a
decent nightMs sleep.
While some of these solutions ha)e pro)en effecti)e for some people, they are by
no means foolproof. (he only t-o real solutions to snoring that ha)e pro)en 1&&
percent effecti)e are at e1treme ends of the scale in terms of approach. 9ne is a
lifestyle change that re/uires perse)erance on the part of the snorer, and the
other an e1ternal solution, namely correcti)e surgery.
(he lifestyle change in)ol)es the standard demographic of snorers. *ur)eys ha)e
sho-n that a lot of snorers tend to be o)er-eight, athletically deficient, and
smokers. (here are se)eral factors brought about by these points -hich cause
snoring.
8or one thing, o)er-eight people usually ha)e cardio)ascular problems. ?uring
sleep, the bodyMs breathing pattern changes, becoming more irregular in rhythm
and deeper, -ith inhalations taken into the diaphragm instead of :ust the chest.
(his increased o1ygen intake takes its toll on an o)er-eight personMs respiratory
system, and the nasal and throat air passages tend to seiBe up as a result to try
and stem the sudden flo- of o1ygen. (his constriction leads to a re)erberation in
the tightened passages and forms snoring. 7oing on a diet is one of the solutions
to this problem.
,s far as e1ercise is concerned, cardio )ascular e1ercises like calisthenics and
:ogging are the ones that can most readily deal -ith snoring, since the body -ill
like-ise become used to dealing -ith large /uantities of o1ygen at a time. 9n
another note, cigarettes ha)e a t-ofold effect that causes snoring. ,s most people
ha)e heard, smoking -eakens a personMs lungs, thus leading to snoring through a
-eakening of the cardio)ascular system similar to that e1perienced by people -ho
are o)er-eight and unfit. ,dditionally ho-e)er, smoking also causes phlegm
buildups in a personMs air passages. (his phlegm usually clogs peopleMs nasal
passages -hen they sleep, forcing their mouths open and also rattles -hen
breathing, -hich causes itMs o-n form of snoring. Ouitting smoking is the solution
to this type of snoring.
*urgery is the other option to be taken for snorers -ho are either un-illing or
unable to e1ercise, lose -eight, and /uit smoking. (hough a process called
tracheosectomy, a small hole is cut in the air passages of the snorer to facilitate
breathing -ithout the air ha)ing to pass through the nasal and throat areas -hich
)ibrate to cause the noise of snoring.
(his is not a permanent thing, ho-e)er. (he hole made through tracheosectomy is
meant to be a form of therapy, -here the body is allo-ed to ad:ust o)er a period
of time to the air intake re/uired by the body during sleep. 9)er time, the nasal
and throat portions -hich seiBe up during sleep and cause snoring -ill ad:ust as
the body does, and -ill no longer choke off refle1i)ely. ,t this point, the doctor
can patch the hole up and the patient can go back to sleeping normally -ithout
ha)ing to -orry about snoring.
0nti!Snoring Prod+$ts
1nasal stris2 h+midifier et$#3
Stuff to el# You Snoo-e .uietly
*noring doesnMt really bother anyone. ,t least, it doesnMt bother the snorers. 5ut
speaking from personal e1perience as a )ery light sleeper and sometime
insomniac, ; can honestly say it irritates the li)ing (insert e1pleti)e of choice here)
out of me -hen my girlfriend, relati)es, or friends snore. (rying to get a little bit of
decent sleep and suddenly being :arred a-ake right before you drift off by a snore
that is more akin to a chainsa- being run through the side of a steel drum is a
decidedly unpleasant e1perience.
2a)ing attempted to smother se)eral friends to death -ith pillo-s and broken up
-ith a girl o)er her snoring (yes girls, some of you ?9 snoreI) may seem a bit
funny to some, but it actually reflects on ho- chronic snoring can totally ruin an
other-ise blissful and beautiful relationship. (hankfully, there ,'6 a fe- gimmicks
out there that actually -ork -hen it comes to suppressing snoring. 8or those of
you -ho kno- -here ;Mm coming from, here are a fe- handy gadgets and
medicines that youMll probably -ant to gi)e to your friends, partner, or family
members to help keep you from doing drastic things in the middle of the night...
,nti *noring +illo-s . 49 these donDt -ork. linical tests sho-ed that claims made
by manufacturers that these -ork are false. ; :ust thought ;Md get that out of the
-ay first so you donMt -ind up buying a fancy pillo- that doesnMt -ork at all, and
end up strangling someone -ith it instead.
4asal *trips and ?ilators . F6* these -ork, about #50 of the time. ;t helps ease
breathing through a personMs nose instead of his<her mouth. , lot of snorers
breathe through the mouth (thus snoring) -hen they sleep because their nasal
passages are too congested to handle the kind of deep, e)en breathing that comes
-ith sleep. (he other 250 :ust plain habitually ha)e their mouths drop open -hen
they snooBe. (his -onMt help them.
;nhalers and (hroat *prays . for the other 250, throat sprays decongests their
throats and rela1 the muscles in it so it doesnMt re)erberate -hen they breath
through it. While they -ill still breathe though their mouths, it -onMt come out a
snore. >ore a gentle -hooshing sound. 4ot so bad, but it doesnMt -ork on
e)eryone and this may re/uire them to see a doctor to make sure theyMre not
allergic to any of itMs ingredients.
(ablets . this is a 5&.5& in terms of effecti)eness. *ome people claim it -orks and
others donMt. ?epends on the brand, and e)en then some brands :ust absolutely
-onMt -ork for one person -hile it -ill act like a charm for another. 2o-e)er, since
some of these tablets ?9 -ork, itMs an option to look into if you plan on getting a
good nightMs sleep.
2erbal ,romatherapy . amaBingly enough, these -ork great. learing nasal
passages and helping a personMs respiratory system function more effecti)ely,
these natural herbal solutions also rela1 a person enough that they -onMt snore
and -ill sleep soundly at the same time. (he only dra-back is that the pro)en
ones are more e1pensi)e than the other types of solutions gi)en abo)e. *till, itMs
-orth the cost unless you like sleeping on the couch a lot.
*hotguns . :ust kidding... sort of...
Snoring "on$l+sion
%/ui##ing Oneself With el#ful !nfor"ation on Snoring
*noring may not really be a ne- term for anyone. ;t is such a common condition
that as soon as one hears the sound of it, one does not -orry anymore and simply
label it as such. 2o-e)er, looking closely at the condition, it is not as simple as it
seems. (hus, it is important that one is e/uipped -ith some helpful information
that -ill e)entually lead to becoming free of it.
*noring is a condition that occurs during sleep and is accompanied by unusual
sounds -hich may range from a toned do-n sound to a really disturbing noise.
5lockages in the air passage-ay normally cause this phenomenon.
4o one is e1empted from the possibility of snoring. ,nyone can be at risk. What
makes this condition e)en more difficult is the fact that it is hard to detect since
the snorer is often not conscious of it.
*ome people, ho-e)er, are more prone to e1periencing this condition. *ince the
causes mostly ha)e to do -ith structures like mouth, throat, palate, and u)ula,
people -ho ha)e been born -ith deformities in any of these are more likely to be
snoring at night. 8or e1ample, those -ho ha)e longer palates and u)ula -ill suffer
from stronger fluctuations at the backside of the mouth during sleep since these
t-o structures bump into each other.
9n the other hand, certain structural problems may be caused by potentially
controllable factors. 9besity falls under this category. 9bese people ha)e bulkier
throat muscles that narro- do-n the air passage-ay. 8or this particular type,
losing -eight or monitoring oneDs diet is the best remedy. *tudies sho- that
snoring among children is oftentimes due to being o)er-eight. (hus, parents are
ad)ised to de)elop positi)e eating habits in children early on.
>oreo)er, the /uality of the throat muscles may ha)e an effect on snoring.
>uscles that rela1 easily tend to collapse during sleep -hich, again, becomes a
breathing impediment leading to snoring. >edications that are too rela1ing like
those -hich help one sleep -ell and alcohol must then be taken in moderation.
(here are still many other possible causes -hich must be obser)ed and controlled
the soonest possible time. ertain genetic considerations are also being pointed
out but accurate information on this is not yet a)ailable.
(here are se)eral options a)ailable -hen it comes to treatment but it normally
depends on -hat the causes are. ;f it is generally structural in nature, surgery is
often ad)ised.
9n the other hand, for those -ho are not -illing to undergo surgery, there are
certain remedies in the market -hich promise to bring in similar results if gi)en
enough effort. 9ne is called ontinuous +ositi)e ,ir-ay +ressure -hich brings in
compressed air -ith the aid of a mask and machine to keep the air passage-ay
open. ;t can be /uite uncomfortable since the mask has to be -orn e)ery night
but it has been pro)en to be effecti)e. 9ther )ariations are in the form of nasal
strips and humidifiers -hich are e/ually beneficial.
hanges in lifestyle and habits are also )ery helpful since some of the causes are
:ust ac/uired. ontrolling oneDs diet or alcohol intake is one. ,lso, de)eloping
regular sleeping habits ha)e been obser)ed to be )ery fa)orable.
,lthough snoring in itself is not life.threatening, it must be gi)en attention as it
may lead to other disorders like sleep apnea. (he help of an e1pert must be
sought as soon as there are obser)able symptoms.
http!<<---.sleeppro.com.au<
http!<<---.-ebmd.com<content<article<1&5<1&#"#$.htm
http!<<en.-ikipedia.org<-iki<*noring
http!<<en.-ikipedia.org<-iki<+,+