When we sleep the muscles in the mouth and throat relax allowing the tongue to fall back slightly into the throat. This obstructs the airway slightly for some, more for others. Some people are not affected by this at all. For those affected it can cause the tissues in the throat to vibrate mildly or severely.
Snoring is the sound made by the vibrations.
It can wake you up from a sound sleep preventing you from getting your rest. If you do not sleep alone snoring can be a real bother to your sleeping partner.
Relationships can be affected by snoring because not only is it annoying to have your sleep interrupted, a lack of good restful sleep has real physical effects on a person.
Lack of sleep can cause many problems like decreases in mental function and awareness that cause car wrecks. Lack of sleep also has a negative effect on a person’s health. It increases the risk of heart disease, diabetes, depression, weight gain and even death. Snoring can also indicate a mild case of sleep apnea.
A full seven or eight hours of sleep is recommended for optimal health and snoring can obstruct that goal. Studies have shown that even people who claim to be used to getting less sleep have decreased mental alertness when compared to those who get a full nights’ rest. They may think that they are unaffected but the studies show that they are not.
As you can see, snoring is not a condition that should be taken lightly. Measures should be taken to avoid the negative consequences that it can have on your relationship and your health.
So what can you do about it?
Short term lifestyle changes such as avoiding alcohol before bed, sleeping only on your side, and losing weight are helpful ways to deal with snoring.
Losing weight can take time. How do you get good rest (that allows optimal weight loss) in the meantime?
Avoiding alcohol before bed can be done often, but there will be those late night wedding receptions that make doing so difficult.
A snoring mouthpiece such as zyppah is a great way to ensure that you get good rest every night. It will help you get good rest while you are losing weight, on those nights that you indulge and even on those nights that you are too tired to realize you’ve rolled onto your back. You can read Zquiet reviews here.
Why use a Snoring Mouthguard?
You can purchase snoring mouthpieces online, at a retail store, or at your dentist or orthodontist office.
An anti-snoring mouthpiece holds the lower jaw open to allow the airway to remain fully open while you sleep. A variety of mouthpieces are available.
Some are plastic trays that look like thin athletic mouth guards and are molded to your mouth specifically. This customizes the mouthpiece to the arch of your mouth.
You may have a narrow or wide arch between your teeth or you may be missing some teeth. Customizing a mouthpiece entails trimming or molding a plastic mouthpiece. This is very important for comfort. While sleeping, the last thing you want is a mouthpiece that moves around and keeps you awake, negating its purpose.
Other mouthpieces have the additional advantage of being adjustable, such is the case with the Zquiet anti snoring mouthpiece.
The distance that the jaw needs moved forward differs between people. Some need just a slight forward adjustment and others need much more, up to a quarter of an inch, to allow their airway to remain fully open and prevent snoring.
There are also plastic clips that clip onto your upper front teeth and hold your mouth open while you sleep. This is optimal for those people who find it too difficult to use a mouthpiece as large as a mouth guard.
If snoring is keeping you or your partner awake at night, don’t delay. Look into purchasing a snoring mouthpiece today. They are a wonderful way to get your rest and allow your partner to get theirs too.
Other stop snoring solutions
Snoring plagues many people all over the world. It is not just the snorers who are affected by the condition but their roommates or partners also suffer due to the loud, hoarse breathing sound.
Now, before you know how to stop snoring, you need to know the causes of Snoring.
Snoring is caused due to vibration of structures (nose and throat) in the respiratory system that result in a sound due to irregular movement of air during breathing while sleeping.
There are several possible factors responsible for snoring such as blocked nasal passages, nasal septum deformities, poor muscle tone of muscles in the throat, excessive weight and alcohol.
There are different ways to stop snoring such as lifestyle changes (weight reduction, quitting smoking, avoiding alcohol, sleeping on back, anti-snoring exercises), stop snoring devices and surgery.
HOW TO STOP SNORING WITHOUT SURGERY
STOP SNORING DEVICES
Anti-snoring devices or stop snoring devices is a non-surgical solution that helps you get rid of the problem of snoring.
Stop snoring devices are developed to ensure that you get a good night sleep. These devices aim at keeping the nasal passage open for free and easy circulation of air.
Anti-snoring devices range from simple to complex ones and include stop snoring mouthpiece, snore balls, stop snoring pillows, nasal strips and nasal solutions. All these devices work by removing the factor responsible for causing snoring.
Stop Snoring Mouthpiece
The Stop Snoring mouthpiece also known as dental appliance is an anti-snoring oral device that a person wears while sleeping. It adjusts the position of jaw and tongue and moves the lower jaw forward while sleeping.
It prevents the soft throat tissue from collapsing and thereby obstructing the airflow.
So when you wear this device, the air can pass freely through your mouth and throat and this improves the airflow to the lungs. Stop snoring mouthpiece also prevents your tongue from sliding back in to the throat.
There are two types of anti-snoring mouthpiece- Tongue retaining device and Mandibular advancement appliance.
Tongue retaining device is suitable for those who have mild snoring problem and who are not obese. It is made up of soft plastic containing tongue-sized suction cup.
The purpose of this device is to pull the tongue and hold it in that position. Stop snoring mouthpiece is to be put before sleeping.
Mandibular advancement appliance can be fitted by a dentist only and it moves the tongue and the jaw to the front. This raises the soft palate and clears the airway so that you can get a good night sleep.
Stop Snoring pillow
Stop snoring pillows are the specially constructed pillows that help you breathe better while sleeping. The anti-snoring pillows are physically constructed in such a way that your head and spine are aligned in proper way so as to keep your breathing passages clear and open.
The middle area of the pillow where you place your head is thinner than the surrounding areas. The pillow also keeps the chin elevated off the chest so as to allow free passage of air and quiet breathing. There are different types of anti-snoring pillows to pick from depending upon the position that you tend to sleep.
The non-surgical devices alleviate the annoying problem of snoring so that you and your partner can get a sound sleep.
WAYS TO STOP SNORING NATURALLY
Snoring is an annoying sleeping habit that most people do, whether it is in a mild case or even the heaviest one that often being associated to the chainsaw sound.
This may be considered a simple matter, but when you have your spouse complaint about it for many times, you need to agree with him or her to stop your snoring. There are many ways you can try to stop snoring naturally, I want to share with you.
How to Stop Snoring Naturally With Prepared Sleeping
First, you need to find yourself some firm pillows and a humidifier to perform this action.
Ensure you are preparing the firm pillows instead of the soft ones because they will get the throat relaxed and this will constrict the air passageway.
To prevent the blockage of a snorers throat passageway, just elevate ones head by putting some pillows behind the head. The air passageway is limited if you use a low pillow that lets your tongue falls to the throats back.
Regarding the sleeping position, it is much better to sleep on your side rather than on your back. However, you are going to get other problems with your neck or shoulders in the morning with this side sleeping position. It is wise if you also consider buying earplugs for snoring. Also, try sleeping with a humidifier because the steam soothes the throat besides decreasing the amount of congestion.
You may try taking a nasal decongestant if you have allergies that cause nasal congestion or cold.
Nasal strips can also be applied as another way to keep your airway open without getting any over-the-counter medication. It will pull open the airway when being applied to your nose.
Otherwise, you may try a saline nasal spray if it is a dry nasal cavity that causes the snoring.
Another way in how to stop snoring naturally is by keeping your daily time of sleep and wake up in a regular pattern. You are going to experience complete exhaustiveness due to having not enough rest during your sleeping with the over-tiredness.
Watching Your Consumptions to stop snoring naturally
Since snoring is often also caused by having too much weight, especially on the neck area, you should consider losing your weight if it fits your condition.
Overweight people would snore due to the increase of fatty tissue amount in your throat narrowing the passageway.
Besides, being overweight would also increase your chance to get sleep apnea.
It is nice if you are improving your eating habits while also taking exercises regularly. If you are an obese, try to lose at least 10 pounds to reduce the snoring probability in your sleep.
If we take a look at our consumption, alcohol products and sleeping pills would make your throat muscles relaxed and also make the passageway gets narrow. Consuming dairy near your bedtime is not a good idea either; it causes buildup of mucus.
As it showed in some studies, eating about 3 – 4 hours before your bedtime, either it is having a heavy meal or only snack, would also increase your snoring probability.
Make sure you are having the food being digested properly. The simple methods I explain above are how to stop snoring naturally without surgery.
Best Stop Snoring Mouthpiece
Snoring, though it is not a potentially harmful health problem, can be very frustrating, especially if you are not single anymore. Your partner can be extremely disturbed due to the loud voice you do not intend to produce at all every night. If you let this take place for extended period, it would not be long before you find a gap of disharmony in your relationship.
There are many ways which are believed to be capable of arresting your snoring problem for good, starting from as simple as using over-the-counter medicine up to high risk surgeries. Each of this medication has its own advantages and disadvantages; using an anti snore mouthpiece, for example.
Anti Snoring Mouthpiece Reviews
It is a dental device specifically designated for those living with snoring problem. In general, all anti snoring mouthpieces seek to solve snoring problem by advancing your lower jaw forward to prevent it from blocking your airways. Mostly, it is done by wearing some kind of athlete mouth guard in your mouth. Every person has an unique form of jaws; thus, it may need a custom fitting carried on by specialist that can be consuming and costly.
Another shortcoming that comes with such anti snoring mouthpiece is that it imposes side effects that can be serious if used for a long term.
Since your lower jaw needs to be realigned, someday you may run into a discomfort or even a pain and you may not be able to bite or chew like you used to. In addition, such a dental device is quite a bother to wear, not to say that it is not always end up a success because survey has revealed that success rate only range between 50% and 70%.
So, What do I recommend?
Of all anti-snoring mouthpieces, the one invented by Good Morning Snore Solution is somehow a little different in a way that it is easier to use.
The overall concept is almost the same but instead of appearing as a potentially harmful mandibular advancement split, it comes in the form of small mouthpiece placed on the tip of your tongue.
By wearing this, you’re not just automatically advancing your jaw forward but also hold your tongue in place so that it won’t fall back while you sleep and blocking the airway (Most of the snorers have their tongue fall backward when they sleep; thus triggering snoring sound).
The good thing about this product is the one size fits all mouthpiece feature, you don’t need to do anymore custom fitting. The other positive thing is the higher success rate.
The founder MPowRx has done clinical research that conducted by Dr. Leslie Dort (MSc, DDS, Dip ABDSM) to prove the effectiveness of this product. It was published in the Journal of Sleep and Breathing, May 2008
These are the summarized:
Shortcoming and Precaution
The product by Good Morning Snore Solution is not without any shortcoming, though.
During your first days of using its mouthpiece, you will probably feel that your saliva cannot stop flowing out.
However, it is just a matter of time before your system can adapt to such a minor addition and soon enough you will find it back to normal.
Compared to the side effects of common anti-snoring mouthpieces such as Pure Sleep, this one is way safer and easier to use, not to say that it is also quite affordable as well.
Similar with other healthcare products, the anti-snoring mouthpiece by GMSS also has a precaution for users. Below are the briefest versions of the precaution
- Suppose you make use of other oral devices, make sure you consult your physician before using this product simultaneously.
- Since breathing through your nose is of primary requirement, you are not supposed to use it when you have cold or other illness that can cause your nose to be stuffed up.
- Do not apply any modification or whatsoever to the device for any reason.
- Use only cold water and clinically proven cleaning solution to wash it.
Overall, I believe this one could be the best option for you, because this product has eliminate almost all weakness of other common mouthpieces, FDA certified and has proven effective by many clinical studies. If you are interested to buy this device, you could buy this from the official site and get 30 day money back guarantee if you are not satisfied with the result.
The case of sleep apnea
Methods of treatment for lesser instances of sleep apnea involve self-help and behavioral changes. They include reducing weight, eliminating alcohol, quitting smoking, stopping taking sleeping pills, sleeping on your side, and maintaining regular sleep hours.
For more critical cases of sleep apnea, these self-help treatments are not adequate. Several other sleep apnea treatments are available. These include:
Continuous Positive Airway Pressure (CPAP)
The most commonly recommended sleep apnea treatment is a Continuous Positive Airway Pressure machine (CPAP). A CPAP machine donates airway pressure to a sufferer of sleep apnea.
The sleeper wears a mask-breathing device at bedtime.
Pressurized air is provided, which the sleeper breathes in, preventing the airway from collapsing and arresting apnea episodes and snoring.
The CPAP machine supplies constant air pressure irrespective of if the person is taking a breath or expiring.
A CPAP machine is an effective sleep apnea treatment, but many of the afflicted have found the breathing mask to be uncomfortable. With the help of recent advancements, CPAP masks are now more pleasant to wear. Newer CPAP masks come in many styles, allowing sleepers to find the mask that works best for them.
Improvements in CPAP sleep apnea treatment have included adjustable air pressure. Bi-level PAP affords an opportunity to 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 and snoring aids that work such as a sports mouth guard or orthodontic retainer, which fit in a sleeper’s mouth, are an excellent mode of mild to moderate sleep apnea treatment.
These oral appliances aid in keeping the sleeper’s throat and airway unobstructed. Many sufferers find the oral appliances easier to use than a CPAP machine, but not as useful.
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 instruments that are usually used to bring the jaw forward during sleep are the Tongue Retaining Device and the Mandibular Repositioning Device. These instruments are procurable from a dentist who specializes in sleep apnea treatment. Some sleep apnea sufferers find the oral device uncomfortable and experience jaw problems, nausea, saliva build-up, soreness, and tooth tenderness.
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.