Snoring Is a Common Sleep Disorder
Believe or not, snoring is a very common sleep disorder affecting especially men over 40 years old. 86% of men, and 60% of women snore occasionally, while 44% of men, 28% of women snore every single night.
Usually, the person who snores does not know his snoring during his sleep, but the bed partner or family members could be disrupted and can't sleep well.
The most recent research from Mayo Clinic showed the snoring could reduce the bed partner's sleep time for more than one hour every night.
More evidences indicated that long term lack of sleep could results of acceleration of aging, increase of stress hormones, and even induce depression.
If you find your bed partner is a habitual snorer, please do not ignore it, medical assistance is needed to get a good sleep for both snorer and bed partner.
For how to stop snoring, please see 10 effective ways to stop snoring.
The Sleep Apnea and Health Risk
For both men and women, snoring is an indication of chance for sleep apnea, the louder of snoring, the more chance of sleep apnea.
Sleep apnea normally follows a loud snoring, then a deadly silence. This is because the airway is completely blocked by the soft tissues, no air through, although the lung is trying to inhale.
As respiration ceases, the level of oxygen in the blood drops, after 10 seconds to up to 2 minute’s silence, eventually the low levels of oxygen partially wakes the brain to send a message to lift the soft tissues in the throat and reopen the airway to breath.
If respiration ceases 5 times or more per hour, it can be considered as sleep apnea. The effects of sleep apnea are poor sleep quality, morning headache, excessive daytime sleepiness, loss of concentrations.
Further more, A report from American Stroke Associationindicates poor oxygenation in blood could cause hypoxia (low levels of oxygen) which in turn results high blood pressure, stroke and heart attack.
The worst thing is that 80% of people suffering from sleep apnea does not know their problem. Estimated 12 million Americans are suffering from the disease.
American Journal of Respiratory and Critical Care Medicine reported that one of 30 drivers could fall sleep while driving, most of them are either overweighed, snoring, daytime sleepiness, insomnia, high blood pressure, or suffering from sleep apnea.
If your bed partner is snoring night in and night out, and daytime sleepiness, for the sick of health for both of you, see doctor sooner is better.
How To Stop Snoring
Most Effective Oral Anti Snoring Mouthpieces in the Market:
Anti Snoring Devices
How To Stop Snoring?
Sleep positions and physiological changes with age could narrow the breath airway and lead to snoring. How can I stop snoring?
Here are 10 effective ways to keep you away from snoring.
1. Oral Anti Snoring Devices (oral snoring mouthpiece)
For snorer with mild or moderate obstructive sleep apnea, American Academy of Family Physiciansrecommends to use oral anti snoring device to stop snoring or improve the symptoms. An oral anti snoring device (oral anti snoring mouthpiece or formally so called mandibular repositioning appliance (MRA)) modifies the upper airway by lifts the lower jaw (mandible) and tongue.
Doctor Peter A. Cistulli and his research team from University of New South Wales released their long-term study report Treatment of snoring and obstructive sleep apnea with mandibular repositioning appliances on Sleep Medicine Review on 2004. It concluded that the oral anti snoring devices have been rigorously proven that they improve and often eliminate snoring in a large population of snorers with various severity of snoring.
Dr. Hoffstein V. from Department of Medicine, University of Toronto, St. Michael's Hospital conducted a research by using AHI (Apnea and Hypopnea Index. AHI is defined as how many apnea and hypopnea occur per sleep hour, and is calculated by dividing the numbers of hypopnea and apnea by number of sleep hours) to evaluate the affectivity of oral anti snore devices. By reviewing the clinical snoring study involving a total of 3,027 snoring patient, he found that the clinical effects of oral anti snoring devices are remarkably consistent.
The rate of the ability of oral anti snoring devices to reduce the AHI to below 10 (10 apneas or hypopneas per hour is not considered clinically significant) is 54%. He also compared the oral anti snoring devices with other treatments such as continuous positive airway pressure (CPAP machines) and surgery for long-term effects. His study indicated that oral anti snore devices improve initial AHI by 43%, CPAP by 74% and uvulopalatopharyngoplasty (UPPP) surgery reduced it by 31%.
Follow up data shows the majority of patient prefer using oral anti snore devices than CPAP machines and 2/3 of patients continue to use oral anti snore devices after at least two years.
Dr. Schmidt-Nowara W and his team from Department of Medicine, University of New Mexico focused on the side effects of the oral stop snoring devices.
The research data indicates that most common side effect is oral discomfort, hypersalivation (increased salivation) or xerostomia (dry mouth) but tolerable. Occasional occlusal side effects normally do not bother patients much. Consideration of the risks and benefits of oral stop snoring devices treatment with the other therapies suggests that oral stop snoring devices present a useful alternative to CPAP, especially for patients with moderate snoring and cannot tolerate CPAP therapy.
Kudo Snoring Research concluded that the use of oral anti snoring devices should be a first choice treatment for mild to moderate snoring, Obstructive Sleep Apnea and Hypopnea Syndrome (OSAH).
2. Weight Control
The studies have shown that lose weight is the most fundamental treatment for snoring, even just a few pounds could significantly improve the snoring symptoms and effectively control the snoring.
3. Sleep On Your Side
Sleep On Your Side is better than on your back. When sleep on your back it is pretty easy to understand that the soft tissues attached to your tongue and soft palate could fall into your throat by gravity to narrow or block your breath airway and results a snoring.
4. Quit Smoke
The study appeares in the American Journal of Respiratory and Critical Care Medicineunveils that upper airway could be irritated and inflamed by smoking to narrow the airway, also withdrawal of nicotine overnight could relax the muscle for tongue and throat to allow the soft tissues obstruct breath airway to cause snoring.
5. Avoid Alcohol Before Bedtime
Similar to sleep pills, alcohol relaxes the muscles and allows the soft tissues to obstruct breath airway and lead to a snoring.
6. Daily Practice on Deep Breathes
To exercise the muscles near the upper airway and strengthen the breath signals from brain.
To exercise the muscles around tongue and maintain their strength during sleep.
Recent study by Fellow Alise Ojayfrom University of Exeter, UK showed that singing exercises could improve snoring symptoms by restoring muscle's strength near the throat.
9. Nasal Continuous Positive Airway Pressure (CPAP)
If above approaches fail or not significantly improving the snoring symptoms, CPAP could be a very good choice for treatment of sleep apnea. A pneumatic machine pumps a continuous positive pressure to a nasal mask, which gently blow the air into your throat to keep the airway open. The use of CPAP machine may be covered by insurance or Medicare if meet certain criteria per Medicare coverage Issues Manual from Department of Health and Human Services
10. Snoring Surgery
If snoring is very severe and not responding to all other possible treatments, doctors may recommend to have surgery to remove the soft tissues in the throat to open the airway.
The above 10 effective ways on "how to stop snoring" can be used individually or as combination.