Stop My Snores

Can you stop snoring by singing? That is the question that many people have asked since researchers have discovered that it is possible. What most people don't know is that this method does take some work and requires a fair bit of technique in order for it to work.

The first thing you need to realize is that you can’t just sing anything you want. The muscles in your throat have to be worked properly. When you do start doing some singing you will have to wait some time before you start seeing results from it.

The idea behind singing is to harden the throat muscles, and get rid of the flabby muscles that vibrate. The more flabby your throat muscles are the more they vibrate. Vibrations such as these are one of the biggest problems as you breath more deeply when you sleep.

As I mentioned, there is some technique to this. If you want to use this method you will need to get yourself some stop snoring CDs and booklets. These training materials will teach you singing exercises you will need to do in order to stop snoring. What makes this even a little more annoying is that you will need to do these exercises everyday for about a half hour.

Another catch to all of this is that this method only works for certain people and certain cases. If the cause of your snoring is related to your sinuses, then this method won't be of use to you. The same could be said about being too fat, allergies, and smoking. This is where you are going to have to see a doctor to see what the cause of your snoring is.

Before you take on this method you should remove all those possible causes first. It will be nothing more then a waist of time if you don't. If you need to lose weight then do that first. If you need to stop smoking then do that first. The health benefits you get form those things will pay off even if it doesn’t solve your snoring problems.

However, if you really want to give it a try there is no real risk. You can’t hurt yourself from doing this method and you the cost of doing it is not great at all.

If you are turned off by the idea of having to sing to stop snoring then you can always try anti snore products instead. They certainly are another options for those looking for a solution.

Posted December 9, 2008 Comments(0)

Cures for Snoring Video

If you’re wondering how to stop snoring, this may be a search for yourself or for someone with whom you’re trying to share a bed.  Either way, snoring can keep you up for hours and hours on end, and make you restless, irritable, and almost unable to function the next day.  A chronic lack of sleep can also cause serious health problems and make you lethargic.  Sometimes a person will fall asleep during the day when they shouldn’t because of someone’s snoring at night.

It’s true that many of these cures for snoring actually do seem to work quite well for many people, however, there are some natural remedies and other products you can try that will probably work just as well.  You don’t need to spend a ton of money on them either, and they are not invasive or harsh, and will not interfere with other medications you’re taking or other conditions you may have.  Many have reported that these natural cures for snoring work just as well as the expensive treatment options they had tried previously, and even helped them to get a better night’s sleep and feel more well-rested all the way around.

For many people, snoring happens because their mouth and throat is very dry and scratchy.  When they breathe through their mouth, the throat makes a very loud vibrating sound that we call snoring.  Think about breathing right now - do you make that sound when you breathe through your nose?  Not usually.  Your nose is meant to be kept moist by all the mucus in there.  It’s gross to think about, but a key in figuring out how to stop snoring is to figure out if your throat is very dry at night.

Ask yourself if you wake up with a very dry mouth or a very sore throat.  Does it feel scratchy and irritated in the morning?  Is your mouth sticky with plaque buildup?  Of course everyone’s mouth is dry in the morning, but if you have some pain and discomfort, you may have your first clue in how to stop snoring.

One of the better cures for snoring for many people is to add a humidifier or vaporizer to the bedroom and to turn it all the way up.  When your throat and nasal cavities are dry, the air passing through them is going to cause the tissue to vibrate.  Many people snore more in the winter and other cold, dry months.  It seems odd that these little appliances are great cures for snoring, but they really do work for many people.  And if you get a good vaporizer, you can add some of the menthol and eucalyptus oil as well.  If you have back problems, you might consider a moist heating pad before going to bed, as this can help your lungs relax as well, and adds moisture to those areas.

If you have sinus problems, chances are you’re going to snore.  You should breathe through your nose when you sleep, but if your nose is plugged up, this is impossible.  A good step in figuring out how to stop snoring with a plugged nose is to figure out why it’s plugged in the first place.  If it’s not a simple cold or temporary condition, see your doctor.  Asthma or allergies should be treated with medication, and chronic breathing problems need more serious help.

More ideas on sleep disorders will be found here Insomnia Symptoms

Posted December 2, 2008 Comments(0)

Yesterday, I got my CPAP (Continuous Positive Air Pressure) machine from a local medical supply store. While I had underwent a sleep study to determine proper fit and pressure that would be best for me, this store still made sure that the mask fit properly, and that I could deal with the pressure buildup rate that was set.

My prescription was for 15 cmwg (centimeters water gauge), relatively high in the normal band of 2 to 20 cmwg. My CPAP is adjustable, in five minute increments, for how long it takes to build up to the final pressure. I did well with the five minute buildup time, so will probably keep that setting.

Last night, I used the CPAP for the first time at home. My Dalmatian intiially freaked at the sight of me with that strange mask on, but she quickly got used to it, and settled into her normal spot on the bed.

Since I had used the CPAP at my sleep study last month, I felt fairly confident that I would not have problems last night. However, I was mistaken. In the first three hours, I woke up almost on the hour, feeling the pressure against my lips, and being aware that I dare not open my mouth with all that pressure inside. So, after 3 hours, I turned the machine off, and continued my nights sleep without it.

This reaction is not to be unexpected. The man who fit me for the machine told me that it may take a few nights to get comfortable with it, but to keep trying. So, I will start out again tonight using the CPAP, and go from there. I will update this in about a week to let you know if I ever got used to it or not.

Until next time,

Sleep well

Posted November 19, 2008 Comments(0)

Snoring is sometimes as simple to stop as changing the body position to reduce the restrictions in the airways. That is the premise of anti-snoring sleep pillows. They were designed to support and perhaps elongate the neck area of the snoring sleeper, opening the breathing passages. There are many pillows that claim they can stop your snoring, and some also claim to work for mild sleep apnea. This is a review of some of the more popular brands.

Therapeutica Sleeping Pillows

Therapeutica Sleeping
Pillows

Therapeutica Sleeping Pillows were designed to work whether you are normally a back sleeper or a side sleeper. When sleeping on your back, the center cavity gives proper support, while the cervical contour gives your neck the proper natural curve. For the side sleeper, the raised side sections accommodate shoulder height, and the contoured head rests keep your head and neck level.

The pillow is made of a non-allergenic and environmentally friendly foam, and comes with a washable pillow cover. It will fit in a standard pillow case.

While it was developed for other reasons, such as spinal problems, Therapeutica does claim that this pillow will reduce snoring.

Obus Forme Anti-Snore Pillow

Obus Forme
Anti-Snore Pillow

The Obus Forme Anti-Snore Pillow has an elevated panel designed to gently shift the head to the side, and therefore reduce restrictions in the airway. It was designed with the back sleeper in mind.

Reviews are mixed on the Obus Forme Anti-Snore Pillow’s effectiveness and comfort. The dense foam means little give, which some have said was uncomfortable, and others have said is the reason for its effectiveness.

This pillow is made from memory foam, and comes with a pillow cover. It will fit any standard size pillow case.

Snore-No-More® Pillow

Snore-No-More®
Pillow

Designed by a doctor to reduce snoring and promote deep sleep, the Snore-No-More® Pillow is meant for both the side sleeper and the back sleeper. Its design will raise the jaw off of the chest, thereby reducing any restrictions in the airways.

For the side sleeper, the Snore-No-More® Pillow not only keeps the jaw forward, it also keeps the head from rolling and the neck from kinking.

The Snore-No-More® Pillow is made from memory foam, and has also been noted as being fairly uncomfortable, due to its denseness.

Again, this pillow comes with a cover and fits a standard pillow case.

Splintek SleepRight Memory Foam Side Sleeping Pillow

Splintek SleepRight
Memory Foam Side
Sleeping Pillow

The Splintek SleepRight Memory Foam Side Sleeping Pillow was actually designed for proper spinal alignment for the person who typically sleeps on their side, but as a result of the left and right airway system, reduction in snoring has been noted.

The SleepRight Side Sleeping Pillow is also, as the name implies, made from memory foam, so it will conform to each individuals facial and neck features, ensuring the spine is kept in the right position.

This pillow comes in both a three inch and a four inch depth, with the shorter pillow recommended for people less than 5′4″ or shorter. Both sizes will fit in most standard pillow cases and both come with a pillow cover.

Contour Anti-Snore Pillow

Contour Anti-Snore
Pillow

The Contour Anti-Snore Pillow, unlike most of the rest of the pillows in this review, uses air to adjust to the individual snorer.

The Contour pillow is curved to comfortably position the head and neck and improve airway alignment, reducing the most common causes of snoring. A built-in air chamber in the center of this pillow allows adjustable support to help keep you off your back during the night. The air bubble can be inflated to the proper height and comfort levels with the connected tube.

The Contour Anti-Snore Pillow is made with a natural latex foam, comes with a queen size cover, and will fit most queen side pillow cases.

There are many pillows that claim to eliminate or reduce snoring, and some where the snoring reduction is a side affect of the proper positioning of the head and neck. The right pillow for your snoring problem may just be one of the ones I introduced above!

Until next time
Sleep well!

Posted October 26, 2008 Comments(1)

Methods of treatment for non-severe instances of sleep apnea involve self-help and behavioral changes. They include reducing weight, the cessation of drinking, quitting smoking, stopping taking sleeping pills, sleeping on your side, and maintaining regular sleep hours.

For more serious cases of sleep apnea, these self-help options are not adequate. Several other sleep apnea treatments are available. These include:

Continuous Positive Airway Pressure (CPAP):

The most commonly recommended severe sleep apnea treatment is a Continuous Positive Airway Pressure machine (CPAP). A CPAP machine contributes airway pressure to a person with of sleep apnea. The sleeper wears a mask-breathing device while sleeping. It supplies pressurized air, which the sleeper breathes in, stopping a collapse of the airway and stopping apnea episodes and snoring. The CPAP machine gives a constant flow of air whether the person is inspiring or exhaling.

A CPAP machine is an extremely useful sleep apnea treatment, but many of the afflicted have found the breathing mask to be less than comfortable. With the assistance of recent improvements, CPAP masks are now more pleasant to wear. Newer CPAP masks come in many styles, affording the opportunity to sleepers to find the mask that works best for them.

Advancements in CPAP sleep apnea treatment have included adjustable air pressure. Bi-level PAP allows the sufferer to switch from high to low air pressure during exhalation. Auto PAP automatically changes air pressure via an internal regulator at fluctuating instead of stationary levels.

Oral Appliances:

Oral appliances, like a sports mouth piece or orthodontic retainer, which fit in a sleeper’s mouth, are an extremely useful mode of mild to moderate sleep apnea snoring treatment. These oral appliances keep the sleeper’s throat and airway unobstructed. Many sufferers find the oral appliances easier to use than a CPAP machine, but not as effective. Other oral appliances fit around the head and chin to adjust the lower jaw of the wearer, bringing it forward and relieving snoring and apnea.

Two oral tools that are habitually used to bring the jaw forward during sleep are the Tongue Retaining Device and the Mandibular Repositioning Device. These instruments are available from a dentist who specializes in sleep apnea treatment. Some sleep apnea sufferers find the oral device uncomfortable and suffer jaw problems, nausea, saliva build-up, soreness, and tooth tenderness.

Surgery:

Certain surgeries can remove tissues, tonsils, or adenoids, keeping the airway from being able to close and are an alternative sleep apnea treatment. Surgery may offer permanent relief, but there are risks of infection and complications. Depending on the type of sleep apnea, the surgery options for sleep apnea treatment include:

Uvulopalatopharyngoplasty (UPPP) - A surgeon removes the tonsils, adenoids, tissue from the back of the mouth, and from the top of the throat.

Maxillomandibular Advancement - A surgeon moves the upper and lower jaw forward, enlarging the space behind the soft palate and tongue.

Posted October 2, 2008 Comments(0)

A sleeping partner is likely to be the first person to tell you that you are a snorer, the problem arises when you do not believe them or get offended.

Stopping snoring and upsetting your partner can be achieved.

Some potential snoring fixers to try out. Maybe you can find something that will work for you here before you consider more costly remedies.

Try Sleeping Supine

A lot of people snore simply because they sleep with their mouths open. The familiar sound of snoring is caused by the tissues in the nose and throat vibrating as the person breathes.

Sleeping on your stomach always makes you close your mouth, try it. The throat and nasal passages still vibrate, but the noise has nowhere to go, thus no snoring and peaceful sleep for all.

Lubricate The Nasal Passages

A more severe form of vibration and in turn snoring, is caused when the nasal passages are dry. This can be caused by your mouth dropping open during sleep or the effects of a winter cold.

Lubrication with a throat spray can help to stop the nose and throat from causing the snoring sound. This method is a great alternative for people who do not want to deal with uncomfortable or expensive stop snoring devices.

Use A Nasal Separator

A nasal separator is a small stop snoring device that fits into both the nostrils and lifts them outwards.

A wider nostril prevents better air movement thus reducing the flapping, snoring noise. Getting more air to flow through is one way to lessen the amount of vibration. This implement is similar in looks to a nose plug but operates in reverse.

Use Pillows

This method is really simple, place a pillow in between your legs and sleep on your side.

Although this may be uncomfortable at first, sleeping on your side helps you to keep your mouth closed. It may seem uncomfortable but it helps to trap the snoring sound and stops waking your partner.

Possibly the cheapest way to stop snoring. This particular tip enables you to avoid paying anything for relief as it utilizes something you already have around the house, a pillow.

These four tips on how to stop snoring are all simple and inexpensive. You should certainly try these before you look for more expensive remedies such as those available at you local pharmacy or physician.

Posted September 29, 2008 Comments(0)