Snoring Remedies

How Allergies Cause Snoring and How to Avoid it

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Allergies And Snoring

Allergies usually occur when people who are prone to it breathe airborne allergens, which aggravate and swell nasal airway passages. It does not happen in all kinds of people, but in those having an immune system that is not strong enough to resist airborne particles such as dust, pet dander, or food contaminants.

If allergies kick in, the immune system sees it as hazardous for the body and sends signals to the lung cells, nose cells, and mouth cells for releasing histamines. The said chemical compound boosts blood circulation in areas that are affected by allergens, thus leading to swelling. So, if you get affected by any of the allergens, histamines would cause the thin walls in the nose to create more mucus than before its releasing.

Of course, there is some amount of mucus in the nose, but excessive mucus would cause a stuffy nose and may affect the normal airflow. The substance that is secreted by mucous membranes may irritate a person’s upper throat airway causing swelling and partial or full obstruction in breathing through the airways.

Allergies that Cause Snoring

Snoring occurs due to lack of free flowing air via the nose as well as throat while sleeping. When breathing during sleep, air rushes past through upper throat tissues, which would vibrate with the surface of the mouth, in turn, producing the snoring sound.

Other than the aforementioned snoring causes, there are more allergies that may cause the health condition including allergies that occur during fall or springtime, allergies from certain food items, medicines, etc. Symptoms that are linked to snoring due to allergies include swelling of the tongue or throat, excess forming of mucus, swelling of mentioned airways, wheezing, coughing, difficulty breathing, etc. When mucus accumulates excessively in the upper airways, it may lead to a condition named post-nasal drip as well.

To clear allergens, you should keep the surroundings of the bedroom clean. For that, turn on the humidifier 15 to 30 minutes prior to bedtime and keep the humidity at the time between forty to fifty percent. This right use of humidifier would provide an adequate amount of moisture in the surrounding air. This moisture can help to clear airway obstructions and alleviate snoring. Note that it is also important to keep the humidifier in a fresh condition for that. Alternatively, you can also use a nasal spray to clear the mucus formed.

Oropharyngeal Exercises for Alleviating Breathing Issues during Sleep

Sleep Apnea Mouthpiece

Oropharyngeal And Sleep Apnea

Oropharyngeal refers to an area of the throat to the back of the mouth, comprising of the uvula, tonsils, soft tissues, and back of the tongue. Doing an oropharyngeal exercise can help to alleviate disordered breathing conditions during sleep such as snoring and apnea. Such exercises will strengthen the throat muscles and can avoid it from collapsing while you sleep.

The purpose of an oropharyngeal exercise is to improve the muscle tone associated with the opening of the upper airway, which comprises of the jaw, throat muscles, and tongue palates. If the root cause of your snoring and other breathing issues during sleep is a receding tongue, the exercise meant to strengthen the tongue and its nearby muscles would help greatly in alleviating the condition.

In case you breathe through an open mouth during sleep and snoring occurs due to that, it is worth considering using oral appliances such as a sleep apnea mouthpiece that trains you to sleep with the mouth closed. The prime intention of such snoring remedies is to open the airway for a free flow of air during sleep and cure the health issue without any side effects. The same goes true for oropharyngeal exercises that are meant to reduce apnea episodes during sleep.

Some of such throat and mouth exercises even have the backing of clinical studies just as it is with a proven anti snoring mouthpiece or any other snoring remedy that works on improving the structure of the airway. It is believed that an instrument such as the didgeridoo was used to improve the same in the past, and oropharyngeal exercises were invented as an advanced form of speech therapy that could cure mild to moderate sleep apnea.

Such exercises for breathing disorders during sleep can as easy as putting the tongue’s tip on the surface of the mouth and sliding it backward or opening the mouth to its full and ensuring that your lips meet while closing the mouth. To get the desired results of an oropharyngeal exercise, a snorer should practice the same several times throughout a day or at least for a total of half an hour in intervals of 3 minutes or so. Even singing the vowel sounds with an open throat is a form of such exercises.

Researchers Say Fat Deposits in the Tongue Causes Snoring and Apnea

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Sleep Apnea And Fat Deposits

If loud snoring is causing a sleep disturbance not only for you but for your bedmate as well, then it may occur due to fat buildup in the base of the tongue. Researchers say that the fat deposits in the tongue may cause the muscles to constrict the airway, in turn, leading one to snore heavily during sleep. This also serves as an explanation as to why obese people snore more and encounter sleep apnea episodes, which is characterized by not just snoring but also by breathing pauses that may last for a few seconds to up to an hour.

If you are obese and snore at night, it is best to get a screening done to diagnose sleep apnea, a disorder where the throat muscles recede back into the mouth during sleep. Apart from increasing the size of the tongue, the fat deposits may affect how muscles attach the tongue to the bone as well. This prevents the adequate tongue positioning away from the breathing passage and induces snoring in sleep.

Earlier, medical practitioners used to say that it is the fat deposits around the neck, that causes snoring in obese people in particular, but this revelation may seem startling to all. Sleep specialists say that the size of the tongue is an important physical aspect of the health issue, which is best analyzed by an expert physician when screening is done on obese people to diagnose the possibility of sleep apnea.

Sleep apnea is linked to chronic conditions that affect respiratory functions such as type 2 diabetes, hypertension, stroke, and even mental health. Due to that early diagnosis and ideal treatment is a must to manage the said risk factors associated with sleep apnea. If fat buildup in the base of the tongue is diagnosed, physicians recommend a surgical procedure to clear the fat deposits. This is done to stop the tongue from collapsing back into the throat and help to maintain its proper positioning for normal breathing.

If you are snoring due to other causes such as excessive fat deposits around the neck and a consequential receding tongue problem, a common remedy to try to alleviate that is using an anti snoring mouth guard. The mandibular advancement device worn on the mouth advances the lower jaw forward, clears the constrictions in the upper throat, and makes breathing easy. As the stop snoring mouth guard is clinically approved, it poses no risks of side effects on the patient.

3 Ways to Prevent Snoring While Sleeping on a Long Flight

Snoring Remedies

Prevent Snoring On Long Flight

Snoring while sleeping on an international flight or a long domestic flight may disrupt fellow passengers, who will most likely be anonymous to you. Much like bedtime snoring at home, you will need to take precautions with respect to lifestyle changes and use effective snoring remedies that alleviate the condition even when flying. Below are some tips to help you control snoring while flying.

Keep Yourself Hydrated

If you are used to consuming alcoholic drinks or beverages that have a high volume of caffeine, it will cause dehydration, which leads to snoring. That is because dehydration causes the throat to dry up and causes the membranes to release mucus in the throat.

The mucus buildup can obstruct the airway and that contributes to snoring. That is why you should stay hydrated over the course of the flight by drinking enough water, which will soften up the mucus stuck in the airway.

Wear Flight Socks

Wearing specialty stockings help to prevent the blood clots due to immobility of the feet, something that is part of long-distance air travel. That is why travelers tend to get thigh-length compression stockings when on a long flight. When wearing flight socks, wear it on both legs to squeeze the calves just so excess fluid will not build up in the lower part of the legs.

Certain studies indicate that fluid buildup in the lower legs can shift up to the neck at night, especially if you are prone to deep vein thrombosis. This can constrict the airways and can influence how much one may snore. In a way, wearing the flight socks helps to reduce the probability of deep vein thrombosis.

Wear a Snoring Mouth Guard

An anti snoring mouthpiece advances the lower jaw to alleviate snoring issues. When one falls asleep, the jaws relax causing the tongue to fall back into the mouth, and this makes the airway narrower. As a result, the soft tissues in the throat vibrate against the roof of the mouth when air rushes past while breathing. Advancing the mandible helps to eliminate that root cause of snoring sound.

Since anti snoring mouthpieces are portable and come with retrofit options, it is advisable to take it along during your air travels and get the highest possible level of comfort during sleep.

The Link between Asthma and Obstructive Sleep Apnea

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Sleep Apnea And Asthma

Apnea and asthma are quite common in kids and adults. Having either one of the health conditions may increase the likelihood for the other one to develop in people. In case, one suffers from both asthma and sleep apnea, it will have an influence on how the person responds to treatment options for both.

One reason for that is apnea and asthma have some common risk factors, that increase the likelihood one may develop, either of the conditions or make it tough to manage one condition if one exists. Obesity or being overweight, nasal allergies to dust mites, GERD, and metabolic risk factors of obesity including diabetes are associated with asthma and OSA.

People suffering from severe asthma, in particular, are prone to develop Obstructive Sleep Apnea (OSA). Likewise, it may prove to be tough to get asthma in check if sleep apnea is left untreated in a person. Henceforth, apnea patients run the risk of being susceptible to develop asthma over time.

Both health conditions affect the breathing process. OSA is a form of sleep-disordered breathing that occurs when the upper airway collapses recurrently during sleep, which blocks the free airflow. The flow of air is lessened in case of asthma as well, but typically in the lower airways that supply oxygen to the lungs. Asthma-related breathing difficulty will not occur only in sleep usually, but the symptoms do tend to worsen at night.

Once the flow of air is partially blocked, it leads to swelling of the tissues, inflammation, and oxidative stress, which is characterized by a response to sudden increases in the oxygen levels. These responses to asthma and OSA symptoms are quite similar.

If one part of the respiratory tract is blocked, it will make the respiratory tract’s other parts susceptible to collapse at night or prone to inflammation indicate research. This may prove to be an even serious concern if one has shared risk factors of both asthma and apnea.

Both conditions can cause disruptions during sleep if the symptoms are not kept in check, which may lead to not feeling properly rested or refreshed, and lapses in concentration in the daytime. Getting sufficient sleep is significant to manage the associated symptoms. Besides, some researches even indicate that treating OSA in time may improve consequences of asthma if the patient responds well to the apnea treatment.

Is your Mattress or Pillows Contributing to Snoring Issues?

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Snoring And Pillow

When one falls asleep with an open mouth, the jaws relax causing the throat tissues to sag. This makes the tissues to vibrate against the roof of the mouth when breathing air rushes past the upper throat. Further, if the upper body of the sleeper is not adequately supported over the course of a long-hour sleep, the partial blockage in the upper airway may aggravate. The lower jaw hangs loosely, which further constricts the upper airway causing loud snoring.

A mattress may contribute to nighttime snoring while one sleeps on the back, and especially if the mattress does not provide full support to neck and back. If the mattress is too soft, it may not provide sufficient spine support while sleeping. Although, a plush mattress may offer soft surface comfort for sleepers it may not provide adequate support to keep the upper body in an elevated position.

Elevating the head can encourage the jaws and tongue to advance forward, which may potentially clear the snoring problem. However, your mattress needs to support the spine in order to achieve the right head height to clear constricted airway and alleviate snoring.

If you are using even an old mattress that is beginning to sag, it may not help align the spine correctly when sleeping. Further, the sleeping position may even cause the upper airways to become constricted, and snoring to erupt.

In order to reduce loud snoring and avoid a distraction to your bedmate, you have to make sure the mattress conforms to the cervical and lumbar spine curve. Further, you need to ensure that the upper spine is kept straight on the bed in all sleeping positions in order to keep the airways open. The matters should support the neck and head, in particular, to facilitate the air to pass.

If your mattress sags excessively to cause a partial blockage in the upper airway, you should consider changing the mattress. However, you need not go for a firm mattress since that may not support the back curve and may even cause a back pain and shoulder pain. Sleep specialists suggest using medium firm, latex mattresses as the best option to support the lumbar spine and cervical spine forming the upper body. Alternatively, you can place a wedge pillow over the sagging bed.

How to Get Used With Side Sleeping to Alleviate Mild Snoring

Snoring Remedies

Alleviate Mild Snoring

People tend to snore mildly when sleeping on the back or in the supine position. If that is the case with you, changing the position to side sleeping may help alleviate snoring. In fact, positional therapy has been around for a long time being one of the easiest snoring remedies to try.

When people sleep at night, the jaws relaxes and throat tissues recede back into the mouth, which creates a partial blockage in the upper airway. When one inhales air in such a situation, the throat tissues and the roof of the mouth vibrates creating the snoring sound. The snorers remain unaware of the problem, but the bedfellow may come to know about it and suggest visiting a doctor.

Sleep specialists recommend positional therapy in order to reduce snoring. However, there are some challenges with getting used to a new position on bed apart from supine position. If snorers complain of trouble finding it tough to acclimatize with the position, they can talk it to the doctor in the compliance therapy.

One of such concerns, which snorers face while sleeping on the side, is rolling back on to a former position in the middle of sleep. If you also talk about the concern with your doctor, he or she will recommend you to use a tennis ball to deal with the concern as a form of compliance.

One of the easiest tricks to eliminate falling over on the bed to back sleeping problem is to sew tennis balls into the back of the night suit. Placing 2 or 3 tennis balls in a way it runs along the spine might just avoid rolling over the bed back to supine position. If you try to do that unknowingly during sleep, the tennis balls will remind you subconsciously that the new position may not be comfortable to sleep.

Moreover, one tends to return to side sleeping position without even waking up from sleep. You can also create pockets in the pajamas that are sufficiently large to insert and remove the tennis balls while sleeping on the side. This will ensure the tennis balls stay intact over the course of a 5 to 7 hour sleep without falling off in the middle of the slumber. If you are a somewhat overweight adult, however, try using a softball instead of the tennis ball to get used to side sleeping.

How Overbite in Children Causes Snoring

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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.

The Link between Sleep Apnea and Frequent Nighttime Urination

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Sleep Apnea And Nighttime Urination

If you experience frequent nighttime urination (Nocturia), then it is a clear sign that there is something wrong with your urinary system. However, blaming it on the bladder or other vital constituents of the urinary system alone is not the right way. You should be able to identify the cause of triggering such frequent night trips to the bathroom.

Many new studies are pointing out that there is a definite link between nighttime urination and sleep apnea. The studies have concluded that about a majority of the patients with sleep apnea report frequent urination at night.

Nocturia is commonly attributed to sleep loss and can interfere with the normal cycles of sleep. This can cause various health issues to develop in the individual over time. The studies have found out that the rate of urination is higher for patients with sleep apnea. This means that they experience frequent interruptions during sleep that can hinder their sleep quality and leave them fatigued in the following days. Nocturia can voluntary awake a person to empty the bladder.

Researchers earlier thought the problem to be caused due to a full bladder. They did not see any role of sleep issues in regards to the problem and were convinced it was caused due to other factors. However, the number of patients diagnosed with frequent nighttime urination had sleep apnea and this led the study into a new direction. It was also not treated at the right time since the cause remains undiscovered.

Actually, the way sleep apnea cause Nocturia is based entirely on several physiological effects. If you suffer from sleep apnea, the tissues and muscles of your throat can become relaxed causing obstructions in the airway. This leads to a decrease in the oxygen reaching the lungs and to other parts most importantly the brain. This can result in a drop in heart rate, constriction of blood vessels, acidic content in the blood, etc.

The heart can interpret these changes as excess fluid in the system. It then signals a hormone signaling the kidneys to release the urine collected in the bladder, thus causing you the urge to urinate. However, the problem of frequent nighttime urination, if caused due to sleep apnea, can resolved by the use of various kinds of snoring devices such as a CPAP machine. It can act as an effective snoring remedy to prevent any kind of obstruction in the airways, thus reducing the chances of sleep disruptions, and limiting the incidences of nighttime urination.

Why Hydration and Diet Matters in Improving your Sleep Quality

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Sleep Quality And Hydration

A snoring mouth guard advances the lower jaw forward, facilitates free flow of air, and improves the quality of sleep. The dentists often prescribe the Mandibular Advancement Device for snoring due to a receding jaw. Along with that, if you improve your diet by sticking to the food items, which are recommended in Oral Appliance Therapy, you can recoup from snoring in the best way possible.

Drinking water provides nutrients for each and everyone including those suffering from obesity and even diabetes, which are two common causes of snoring. Consuming water in optimal quantities can help you in coping with snoring issues associated with excess weight or blood sugar. Dehydration causes the mucus in the back of the mouth to thicken when in sleep which can cause a partial blockage in the airway and snoring. That is why you should hydrate your body to get a peaceful sleep altogether alongside the snoring mouth guard.

Even to prevent dehydration people drink vegetables, fruits, and other food containing high amounts of water. Alternatively, you can try using humidifiers in order to keep adequate moisture in the bedroom. This can prevent a dry mouth and throat, but you should also stay hydrated to prevent snoring.

Water is the best way to maintain optimal body fluid levels, and that would affect the quality of your sleep. People who have symptoms of diabetes tend to drink almost half the body mass in water alone for the betterment of sleep, which means a man weighing 90 kilos should drink close to 5 liters of water. Moreover, consider consuming salt water as one of the alternative snoring remedies since excess quantities of water may digest alongside minerals.

You can try to take a quarter tablespoon of salt with a liter of water to avoid that. You can also change the measurements as per your needs, but ensure that salt dissolves adequately in water, since excess salt may also cause dehydration. Once your body starts hydrating, you should also avoid caffeine intake, smoking, and alcohol consumption to tackle snoring gradually over time.

Note that excess sugar intake may also cause dehydration and snoring much like heavy food items such as dairy products and red meat. So abstaining from the lifestyle habits that might affect your breathing as well the tissues in the nose and the throat is always better.