Stop Snoring

How to Use Yoga to Stop Snoring

Stop Snoring

Yoga To Stop Snoring

Yoga is a healthy practice well known for its ability to heal people of their stress and anxiety. However, did you know that it could also help stop snoring and sleep apnea in their respective tracks? Throwing in some snore stop yoga exercises to augment your daily routine can prove the difference between peaceful and snore-ridden slumber.

Kapalbhati

“Kapal” means skull and “bhati” means shining, and so this technique is also called the “shining skull” technique. It assists in clearing the cranial sinus, the lungs, and the organs present inside the skull. It makes use of forceful breathing to improve how the cranial sinus and systems function.

  • Get seated in a comfortable position with your spine erect. Place the hands on the knees, and the palms facing up.
  • Take a deep breath in.
  • When you start to exhale; try to pull the navel back toward the spine, as far as you can. Place the right hand on your abdomen to feel the muscles contract. Exhale as forcefully as you can.
  • Start relaxing the navel, so that breath flows automatically into your lungs.
  • Do 20 reps of the above steps to finish one round.
  • After each round, sit still with your eyes closed and pay attention to the way you are feeling.
  • Do 2 more rounds.

Bhastrika

Also called “bellow’s breath”, Bhastrika is intended to make your inhalations equal your exhalations in length. With the increased control this gives you over your breathing, you will be able to take longer breaths and relax more easily.

  • First, you need to sit still and relax the shoulders. From this position, take in a few breaths through the nose and exhale. When you inhale, make sure to expand the stomach as much as possible.
  • Exhale with force through the nose for a single second. After this, inhale with the same force for a single second.
  • Keep breathing in and out this way, counting seconds. Your posture should be kept erect, with shoulders relaxed and body still. Only your belly must rise and fall with each breath going in and out.
  • Do this 10 times to complete a cycle; when you are done with the first round, stop for a few seconds to see how you feel. Start the next cycle of 20 reps, pause again, and see how you feel. Then, do your next set of 30 reps; again, sit still and see how you feel.

What are the Major Sleep Disorders in Infants?

Sleep Apnea Mouth Guard

Sleep Disorders In Infants

The fact that babies will not be able to express their troubles verbally may make it really hard for parents to soothe them, especially for the first-time parents. One of the main things that is seen to trouble new parents a lot is their baby’s sleeping problems.

Although not all sleeping problems are related to medical conditions, there are some “organic causes”, which lead to the same. If so, adequate treatment is crucial, else it can be harmful to your baby as it can eventually lead to other serious infections or health issues. Some of the medical conditions that can disturb the sleep of newborns and toddlers include:

  • Acid reflux
  • Ear infections
  • Fever
  • Snoring or breathing irregularities
  • Urinary tract infections
  • Parasitic infections
  • Milk allergy

As most parents might not be familiar with the symptoms of acid reflux and snoring, below is how these health concerns can cause sleeping problems in infants.

Acid Reflux

Acid reflux or GERD (Gastroesophageal Reflux Disease) is common in infants and plays a major role in interrupting their sleep cycle. According to a recent study, babies with acid reflux issues are likely to experience frequent arousals. In most cases, GERD will be painful and may cause colic and vomiting in the little one. Additionally, acid reflux is also a risk factor for pulmonary diseases.

GERD can be fatal at times too, and can be classified as a serious disease when it causes the following symptoms in babies.

  • Blood in the vomit or stool
  • Anemia
  • Resistance to feeding
  • Irritability
  • Failure to thrive

If you find any of these symptoms in your baby, avoid acidic food, and also make sure that the baby is in an upright position for at least 20 minutes after feeding. If the symptoms are extreme, it is recommended to consult a pediatrician.

Snoring

According to a recent study, around 15-25% of infants suffer from snoring. This is usually harmless, but in certain cases, it can lead to severe health issues. At times, habitual snoring in babies can be an indicator of obstructive sleep apnea. This will result in frequent arousals, irregular breathing, and restlessness during sleep. In some cases, babies with sleep apnea fail to wake up while facing breathing problems. This can be very dangerous, as it may also eventually lead to SIDS (Sudden Infant Death Syndrome).

Apart from sleep apnea, snoring in babies, who are around 8 months old, may also affect their proper mental development. So, if you find your baby snoring frequently for more than a week or so, better consult a pediatrician right away.

Can Sleep Apnea Cause Heart Diseases?

Snore Stop

Sleep Apnea And Heart Diseases

Sleep apnea can be simply defined as one of the most common sleeping disorders that results in a momentary stop in breathing, which happens regularly while you are asleep. If you or any of your loved ones are regular or loud snores, then there is a good chance of you developing this sleep disorder at some point in your life. Therefore, you will need to take necessary preventive steps to stop or reduce your snoring issues.

Most healthcare providers will initially ask you to make a few lifestyle changes and cut the consumption of dairy products to stop snoring. However, if these snoring solutions do not work for you, healthcare providers might ask you to use a snoring mouth guard while you are asleep. These efficient and medically proven snoring solutions will help you relieve yourself from snoring and sleep apnea at a rapid pace.

It is significant to note that some individuals hope that their snoring issues will be solved with the passage of time. The reality is that snoring issues will get a lot more dangerous if you fail to take necessary steps to prevent them. Moreover, recent studies conducted by experts in the field of medical science revealed a shocking conclusion that patients who suffer from sleep apnea are at a higher risk of falling prey to heart diseases.

An expert molecular cardiologist, David Van Wagoner, Ph.D. talked about the relation between sleep apnea and snoring and said, “It’s likely that sleep apnea can cause arrhythmias and heart failure because if you have sleep apnea, you tend to have higher blood pressure.” You might be a little bit surprised to hear the fact that approximately 50 percent of individuals with atrial fibrillation or heart failure have developed sleep apnea.

Reena Mehra, MD, Director of Sleep Disorders Research in the Sleep Center of the Neurologic Institute at Cleveland Clinic said, “There is a very strong association between sleep apnea and cardiac arrhythmia. Research also shows episodes of upper airway collapse in sleep apnea may trigger arrhythmia events.”

Dr. Mehra added, “It is important to note that typical obstructive sleep apnea symptoms such as daytime sleepiness are sometimes absent in heart failure. Also, symptoms of central sleep apnea are oftentimes more difficult to detect.”

How Overbite in Children Causes Snoring

Stop Snoring

Overbite in Children

Braces put on teeth not only straighten teeth misalignments, but may also correct a misaligned jaw in children. If your child has an underbite, crossbite, or even an overbite, they will have braces put on teeth to change physical appearance due to being beauty conscious, especially in the public eye.

An excessive overbite makes the lower jaw to recede into the back of the mouth during sleep and that may block the upper throat and the airway that supplies oxygen to the lungs. This will cause breathing difficulties when your child sleeps. When he or she inhales air while asleep, the throat tissues and the roof of the mouth vibrate due to the constricted airflow, and that leads to snoring.

The jaw misalignment and obstructive sleep apnea are related in the sense that if snoring is left untreated it will cause the sleep disorder. Apnea in children is characterized by heavy breathing, loud snoring, breathing pauses, and snorts. The partial blockage of the airway causes a reduction in the oxygen levels in the blood. In fact, it is seen that malocclusion may also lead to snoring and other sleep disorders.

Call it a blessing in disguise, but one of the remedies for mild to moderate apnea with loud snoring is the braces put on teeth. It helps correct the malocclusion in children, which can itself reduce breathing difficulty and alleviate snoring. Further, since the mandible of children is small it can also narrow down the airway opening.

Once the overbite gets corrected by wearing braces as per the duration recommended by the doctors or close to that, the upper airway will open to an extent and your child will have a better sleep in comparison. Moreover, as per the severity of overbite and the age of the kid, the braces are put on teeth alongside an orthodontic retainer.

For instance, older kids tend to rely on orthognathic surgery in order to correct the misalignments in the jaw or skeletal disharmonies linked to apnea. The surgeons performing the corrective jaw surgery use a series of screws and plates to hold the jaws in a secured position. This is done to clear the improperly aligned jaws in older children. However, if your child cannot bear the pain of such surgeries to clear an overbite, it is better to wear braces as recommended.

What Mothers Need to Know about Breastfeeding and OSA

Mouthpiece For Sleep Apnea

Breastfeeding And OSA

It is a clinically proven fact that improving the structure of the upper airway will give a free flow of air and improve breathing with less snoring. That is why many people wear a mouthpiece for sleep apnea before bedtime to advance the lower jaw forward and clear the partial blockage in the back of the throat.

In fact, even breastfeeding contributes to the tongue’s swallowing movement, right teeth alignment, and shapes the hard palate’s shape. However, feeding children through bottle or if they suck the thumb at a young age may lead to a ‘tongue thrust’ and improper positioning of the teeth when jaws stay closed. Malocclusion, alongside a high amount of palate in the mouth, adversely affects the airflow and hence may lead to a sleep disorder known as Obstructive Sleep Apnea in children, which may cause them to gasp for breath at night.

Breastfeeding will potentially avoid this root cause. Some surveys suggest that a majority of the children aged between 12 to 17 encounter some sort of ‘occlusal disharmony’ or incorrect teeth positioning, and that a lesser percent of youth face malocclusion that mandates treatment. However, other studies show a direction connection between the duration of breastfeeding among young kids and occlusion.

It is seen that the longer children are breastfed, the better will their teeth positioning. Contrary to that is the practice of bottle-feeding alongside said bad habits of kids that may cause malocclusion. A tall mouth palate might affect occlusion in children and influence their breathing process in the near future. It may also narrow down the upper teeth arch and lead to a cross-bite, a form of malocclusion or misalignment of teeth’s arches.

As the mouth’s roof also happens to be the floor of the nasal cavity, an increase in the palate’s height reduces the nasal cavity’s size. This reduction of the nasal cavity may lead to resistance of airway via the nose. High palate may cause narrowing of the skull opening at the nose’s back known as choanae.

A narrow opening result in a much smaller opening into soft tissues of the nasal airway, and the narrow is the opening of the airway, the adverse would be the risk of airway collapsing and snoring. In order to avoid such instances, it is best to practice breastfeeding children at a young age so that OSA and snoring can be avoided with caution.

How Sleep Apnea is Linked to Hearing Loss

Stop Snoring

Sleep Apnea And Hearing Loss

Sleep apnea has a perceivable effect on the hearing health of an individual. Since the ear remains connected to the nose and throat by the Eustachian tube, there are more reasons to think the impact of prolonged sleep apnea on the ear. Several studies conducted over the years have validated that there exists a solid link between sleep apnea and hearing loss. Some of the results produced from these studies are quite alarming, as it states that there is an increased possibility of hearing loss among individuals that experience the symptoms of sleep apnea.

There is also the risk of a high frequency hearing among individuals prone to sleep apnea. If left untreated it can lead to a permanent hearing loss in an individual. Therefore, it is better to diagnose the ear health by a trained Ear Nose Throat (ENT) specialist if an individual experience any symptoms of sleep apnea.

Sleep Apnea and Hearing Loss

Sleep apnea affects the functioning of the ear in a passive manner. Its most powerful impact is on the circulatory system of an individual that can cause it extensive damage. While a person is experiencing sleep apnea, it can result in the blood vessels to become disturbed due to the pauses in breathing and other irregularities. This can affect the normal blood flow to the inner ear that will prevent it from functioning properly.

There is also the presence of loud snoring along with sleep apnea that can continue for a long time during sleep. The ears being active during sleep can become disturbed due to the loud snoring sound. This can actually damage the sensitive hair cells located in the inner ear that helps in hearing. Besides, the change in air pressure that happens during sleep apnea and snoring can also cause damage to the eardrums.

Treatment

Treating hearing issues associated with sleep apnea first requires a two-step approach. The first is addressing the sleep apnea problem and relieving it so that it causes no interference with the functioning of the ear. This is important since sleep apnea can persist even after treating the ear, thus repeating the issues.

Using anti snoring devices is the best option to alleviate sleep apnea in affected individuals. They position the airways in such a way that it facilitates easy breathing during sleep, which prevents snoring or sleep apnea in the first place. Snoring devices are an effective and affordable option to permanently cure sleep apnea. t

The second step is to consult a hearing specialist, while undergoing the treatment for sleep apnea, and determine the health of the ear to follow the necessary medications.

How GERD is Linked to Snoring

Stop Snoring

GERD Causes Snoring

One reason why you snore is that you may be suffering from acid reflux or Gastroesophageal Reflux Disease (GERD). It can lead to pains or a burning sensation in the chest along with snoring, which can confuse you into something serious like heart diseases. New research has shed light on this connection between GERD and several nighttime symptoms such as snoring, coughing, chest pain and burning sensation, etc. The results from these studies have stated that an estimate of 44 percent of the sample group with GERD suffered from snoring and the rest had other nighttime ailments.

What is GERD?

GERD or Gastroesophageal Reflux Disease is a condition that affects the digestive system. If you suffer from it, you may have experienced the burning sensation in the throat and esophagus. This arises mainly due to indigestion of foods that can cause the acid and gastric juices to back up into the stomach and esophagus.

This is the leading cause of acid reflux and can occur within half an hour after eating. If you lie down a short while after eating, the positioning of the body causes the stomach acid along with the undigested food particles to enter the esophagus and throat thus causing a burning sensation in these areas.

How GERD Causes Snoring?

GERD is a major cause of snoring as per the results of the studies. This is particularly the case if you have the habit of lying down just after eating. The stomach acid and undigested food are more prone to enter into the esophagus and throat when the body is positioned in such a way.

The backup of acid can result in the airways to become blocked, which will impair your breathing. This can lead to the tissues in the throat and oral cavities to vibrate thus causing the snoring sound. Besides, the acid can damage the delicate tissue linings of the throat and esophagus that will prolong the issue if adequate treatments are not considered.

Treatment Options

Changing the diet is one of the most effective ways to reduce GERD and thus prevent snoring that occurs from it. Consuming foods rich in spices and calories can result in indigestion that will cause acid reflux. Refraining from going to bed just after eating can help prevent acid reflux and stop snoring.

The use of anti snoring mouth guards can also help in reducing snoring due to such conditions. They can position the mouth in such a way to facilitate free airflow through the throat and nasal cavities. These devices, when used in conjunction with proper dietary habits, can greatly prevent GERD and the snoring issues that occur due to it.

The Health Risks Related to Snoring

Snoring Guard

Snoring Health Risks

Snoring is a sleeping disorder caused due to vibration of the respiratory structures as a result of obstructed air movement during breathing. This can also be the sign or symptom of some serious health issues and can be fatal if you left it undiagnosed or untreated.

Snoring not only just creates loud and unpleasant noises, it can also cause many health problems ranging from heart diseases, stroke, and reduced sexual function, to even early death. Following are some of the serious health risks related to snoring.

Mental Health Issues

Snoring or sleep apnea results in sleep deprivation. This lack of sleep can cause crankiness, dizziness, and anxiety disorder in most of the affected people. In fact, according to a recent survey, people with snoring problem encounter major depression and anxiety symptoms. Moreover, there are more chances for mood swings in snorers because of their poor sleep patterns.

Complications in Pregnancy

Snoring can be fatal for pregnant women, especially in their last trimester. It is a major sign of their weight gain during the pregnancy period. More than that, it also indicates the chances of fetal complications. It is necessary that the mother should get proper rest for the adequate nourishment and well-being of the fetus as well as herself, but that would be impossible with snoring.

Heart Problems

Snoring can also result in various health diseases, and it is seen especially affecting the cardiovascular system. It can aggravate coronary artery diseases and high blood pressure, which can eventually lead to heart attack. In fact, studies suggest that the chances of having heart attacks are twice in people with sleep apnea. However, clinical researches show that heart-related risks can be reduced if you treat your sleep apnea with an anti snoring mouth guard.

Excessive Weight Gain

Sleep apnea and snoring is a major cause of weight gain and it goes the other way around too. Although it is not necessary to be overweight in general for you to be a snorer, snoring induced lack of sleep will surely lead to excessive weight gain. It is the excess fat around the neck and throat, which obstructs the airway when breathing during sleep and causes snoring. So to address the root cause of the condition, you need to keep your body weight in check.

Nocturia

Nocturia is the condition of getting up to urinate multiple times during the sleep. This is mostly caused due to the loss of control over the bladder and is common for both men and women. This is also related to snoring because the chances for you to consume water are more if you wake up many times during your sleep, which in turn results in Nocturia.

The Risks of Untreated Sleep Apnea

Stop Snoring

Sleep Apnea Risks

Sleep is really important for all human beings to wash out all the stress and tiredness of the day. Anything that interrupts your sleep may lead to serious health issues, and in some cases, it can even cost you your life.

One of the main interruptions in sleep is snoring. There are many health risks associated with snoring. At times, snoring can even become life threatening, because for many people, snoring may be a symptom of Obstructive Sleep Apnea (OSA), which is a serious sleep disorder. Furthermore, there is medical evidence that OSA increases the risk of high blood pressure, heart attack, and stroke and that can cause premature death. So your life can be in great danger if you left your snoring or sleep apnea untreated.

Below are a few things to note that would allow you to have a peaceful night’s sleep.

  • Pets – It is often seen that people who are obsessed with their pets keep them in their bedroom. This is not good for your health, especially while sleeping, as their constant movement and noises can lead to an incomplete or interrupted sleep. Because of this, people may experience fatigue, headaches, and sleepiness the next day. So always try to keep your pets away from your bedroom, because if they stay nearby your room, you can hear their clawing and growling sounds that could interrupt your sleep.
  • Quantity – It is always the quality that matters, and not the quantity. There is a serious misconception that sleeping more can help you but don’t you forget that too much of anything is not good. Just as lack of sleep may trouble you, oversleeping can cause serious health problems too. Besides, both oversleep and under sleep may make you feel stupefied and weak throughout the day and will not let you concentrate on your routine activities.
  • Quality – You may have noticed that you feel weak even though you had a long sleep. This is because of the interruptions during the sleep. Ideally, it takes an hour to fall in deep and restful sleep after you go back to sleep after an interruption; but if you got interrupted before getting there, your cycle will break and will start all over again. This will cause zero hours of deep sleep and will lead to headaches, fatigue, drowsiness, mood issues, cognitive dysfunction and poor memory.

Apart from keeping an eye on the above points, you should also try a medically approved snoring aid to counter snoring and sleep apnea issues. There are many snoring aids available in the market, but the best solution for the condition is using an anti snoring mouthpiece. As the device holds your jaw frontward and opens the airway to allow uninterrupted breathing, you will no longer be troubled with sleepless nights.

Seasonal Allergies That Cause Snoring

Stop Snoring

Snoring And Seasonal Allergies

How many of you have noticed that your snoring is relatively more during spring season? The main reason for this is change in temperature, pollen production, and humidity conditions, and some local folks even call spring season the snoring season because of this. These interruptions in breathing during sleep are linked to high blood pressure, strokes, and heart attacks, and also raise the risk of car and work accidents. The main culprit that leads to snoring is your seasonal allergy, and this problem can be treated up to an extent at home with minimally invasive treatments.

Spring Allergies Causing Snoring

Spring allergens such as pollens from trees, weeds, and grass contribute fairly to your snoring. The important first step to be taken to fix this problem is to recognize what you are allergic to and take effective precaution for the same. Note that some allergens can cause the nasal passage to swell and restrict the airflow, in turn making breathing more difficult during sleep.

Other allergy symptoms to look out for are sneezing, itchy red eyes, and headaches; a runny nose or congested sinuses can be your primary problem if you are experiencing snoring along with these. Worry not, incorporating some simple practices into your daily life can help you to stop snoring that is caused due to these seasonal allergens.

At-Home Treatment Options

Try sleeping on your side – When individuals sleep on their back, the tongue falls down towards the back of throat and obstructs the airway. Sleeping on the sides would avoid that.

Use an extra pillow – Rather than collecting in your nasal cavity, sinuses may clear up more quickly if you elevate the position of your head using another pillow.

Use a Neti pot – This age-old remedy for sinus can work wonders to break up mucus and reduce symptoms caused by allergy and stop snoring.

Use a humidifier – If you are constantly waking up with a dry throat, then it is probably because of the low humidity level in your room. A humidifier ensures that the air in your room contains enough moisture to break up the mucus in the nose resulting easier breathing.

Apply a menthol rub before bed – Rubbing a small amount of menthol rub on your chest before sleep will help to keep the nose and throat clear throughout the night.

Other than these remedies, there are anti snoring devices like chinstraps, mouthpieces, nasal strips, etc., that effectively treat the condition. Try these treatment methods and spare yourself from tolerating further sleepless nights.