Snoring arises when the air passage is blocked which inhibits easy and normal breathing during sleep.
When awake the muscles of the throat keep the throat open but when asleep these muscles go into a relax mode and sag inward. Snoring occurs when these muscles collapse (i.e. become too lax), creating a blockage at the airway.
The orchestrated snoring movement opens with the excessive vibration of the uvula and the soft palate as air is being forced through the narrow air passage way to reach the lungs. The soft palate is the upper surface of the mouth that separates the oral and nasal cavities. It is just behind the hard palate and it has no bones. The uvula is that small piece of soft tissue dangling down from the soft palate over the back of the tongue.
The sound generated from snoring varies with the degree of obstruction.
A nasal blockage causes one to breathe through the mouth which can lead to snoring. In an open-mouth position the tongue is pushed back causing the uvula to press against the back of the throat.
An air blockage whereby the muscles of the throat either become too lax or swell can be caused by alcohol, smoking, sleeping pills, blocked nose, sinusitis, enlarged tonsils, cough mixture containing dextromethorphan, excess body weight and an allergy to dust, mold, wheat or eggs. Other causes include a large uvula and deformities in the nasal pathway,
Sleep apnea (Apnea is a Greek word that means "want of breath") is a condition where the snorer stops breathing for a couple of seconds (10-30 seconds) at a time, long enough to deplete oxygen in the blood and brain, then followed by loud snorts. This cycle occurs many times during sleep. In some cases, the snorer awakens abruptly a few times in the night, gasping for air or may have jerking limbs, which are periodic limb movements of sleep (PLMS).
Sleep apnea is also known as obstructive sleep apnea (OSA) syndrome or sleep apnea syndrome.
An additional cum unexpected health risk posed to snorers with sleep apnea is type II diabetes. Researchers found that when apnea limits a constant flow of oxygen and allows a buildup of carbon dioxide, the adrenal glands will hurry into action to produce more catecholamines (e.g. stress hormones like epinephrine and norepinephrine) in response to this unnatural air-traffic situation. Elevated levels of catecholamines will reduce the effectiveness of insulin which could possibly lead to diabetes in time to come.
Reference : "Snoring as a risk factor for type II diabetes mellitus: a prospective study" Al-Delaimy WK, et al. American Journal of Epidemiology (2002) 155(5):387-393
A study from the Technion-Israel Institute of Technology in Haifa, Israel found that sleep apnea sufferers with heart disease had very high levels of homocysteine which implies free radical damage. Homocysteine is an amino acid produced in the body, a precursor to other amino acids used by the body. High homocysteine levels can irritate blood vessels, leading to blockages in the arteries and cause oxidation to the low-density lipoproteins (LDLs).
Reference : "Plasma Homocysteine Levels in Obstructive Sleep Apnea: Association With Cardiovascular Morbidity" P. Lavie, et al. CHEST (2001) 120:900-908
Severe sufferers of apnea are often deprived of restful slumber as the body is constantly on the alert mode to keep the airways open for breathing.
It is common that people with hypothyroidism snore and have OSA. There are 2 possible reasons why hypothyroidism raises the likelihood of getting OSA :
The problem of obesity is common for those with hypothyroidism and obese individuals are more likely to get OSA.
A hypothyroid person tends to have a bigger tongue (macroglossia) and when this is combined with an increase in fat deposits in the upper airway, sleep apnea can result.
However even if the hypothyroidism is adequately treated but not the obese problem, snoring and OSA may still persist.
A study revealed that the likelihood of women snoring is highest between the ages of 50 to 59, while those below 40 and over 80 were less likely to snore.
Researchers from the Uppsala University in Sweden surveyed 6,817 women from ages 20 and above regarding their snoring habits and the risk factors for snoring, including BMI (Body Mass Index), smoking habits, physical activity, alcohol and their use of medication plus their menopausal and hormonal status.
It was observed that women who experience snoring were :
Those who had a high BMI as were those who had minimum physical activity with high BMI readings.
Smokers who smoke 10 or more cigarettes daily.
Underweight women with BMIs below 20 but depended upon alcohol.
Reference : "Risk Factors Associated With Snoring in Women With Special Emphasis on Body Mass Index" Malin Svensson, et al. American College of Chest Physicians (Apr 2006) 169:933-941
The SleepStrip™ is an inexpensive and non-invasive device used to detect sleep apnea. It is created by the Technion Sleep Research Laboratory in Israel. The 4-inch long SleepStrip™ plastic strip is fastened onto the upper lip before bed. There are 3 tiny temperature sensors powered by a small 8-hour battery attached to the strip which records when breathing stops. The strip is removed and returned to the doctor who will read the results directly from the built-in display on the strip.
Overweight middle-aged (or older) men and overweight menopausal women are more likely to be snoring candidates.
Snoring can run in the family.
Most snorers are not aware that they are snoring though some can hear their own snores if they are half-awake.
For some, snoring can also take place in a seated position.
Children do snore and usually it is because their adenoids are enlarged or when they have a blocked nose. Snoring may also occur in small babies as their airways are still relatively small.
Snoring is common in children with ADHD (Attention Deficit Hyperactivity Disorder). Treating the snoring cum sleeping problem could help eliminate ADHD.
Though it is no surprise that snoring has been a cause of marital discord, there are many helpful aids and information is readily available so do not ever let it affect your marriage.
If everyone could see for themselves what severe snorers go through each night, they would be thankful for every breath they take.
Did you know snoring is hardly heard in astronauts when they are out in space? The effects of zero gravity will spare the throat muscles and tongue from collapsing.
Reference : "Microgravity reduces sleep-disordered breathing in humans" A. Elliott, et al. American Journal of Respiratory and Critical Care Medicine (Aug 2001) 164(3):478-85
Researchers in Switzerland conducted a small scale study by examining 25 people who were above 15 years old and suffered from snoring and moderate obstructive sleep apnea syndrome. Half of the partcipants took daily lessons to play an an instrument called the didgeridoo, which is a wind instrument about 1.5 meters long and originates from the the Aboriginals in Australia. It is traditionally made from the trunk of a tree hollowed out by termites. After a trial of four months, those who learnt to play the instrument had a significant improvement in their daytime sleepiness and apnea. The collapsibility of the upper airways must have decreased through the "training," said the researchers.
Reference : "Didgeridoo playing as alternative treatment for obstructive sleep apnoea syndrome: randomised controlled trial" Milo A Puhan, et al. British Medical Journal (Dec 2005) 332:266-270
When the snoring phase reaches a stage where the snorer has to breathe and exhale through the mouth, expect saliva to be blown out during exhale. Spouses, take cover!
Snoring can sound like a running motor engine with an exhaust.
The Schnarck Museum houses all sorts of anti-snoring devices and aids created from past centuries to the modern day. The museum is located in Lower Saxony, Germany.
Every year, during the third week of April, the British Snoring & Sleep Apnoea Association organizes an event called the National Stop Snoring Week to raise awareness of the problems snoring can cause and provide advice as to the range of methods that can be used to ease the problem.
A gunfighter by the name of John Wesley Hardin (1853-1895), reputed to be the meanest man in the Wild West, was so angry when he was awaken by the snoring noise that came from a man sleeping in the next room that he fired 2 shots through the wall of the American House Hotel and killed him in his sleep.
Maestros who had gained worldwide recognition for snoring include Abraham Lincoln, William Taft, Franklin D. Roosevelt, Grover Cleveland, Winston Churchill and Benito Mussolini.
Other individuals who made it the "Din's" list were : Melvin Switzer of South Hampton, England, with a record of 92.5 decibels; Kare Walkert of Kumla, Sweden, with a record of 93 decibels; and Mark Hebbard of Richmond, British Columbia Canada, with a record of 90 decibels (Guinness Book of World Records 1991). Such loudness generated by snoring is comparable to the noise produced by a fire/police siren.
Alan Myatt of Gloucester, England, the world's loudest man (112.8 decibels) is equally loud when he snores.
Snoring animals include dogs, cats, elephants, gorillas, pigs and rhinos.
Sleep apnea is not normal. The health risks posed to those who experience snoring should send warning signals that it must not be overlooked.
Give the gift of silence to your spouse and those who have to put up with the noise every night. If you have doubts about how your snores can disturb others, get them to record your rendition, then play it the next time before you go to bed and "listen" to your problem.
No one can be certain when the next hurricane, earthquake or tsunami would come and cause disruption, a snorer might become an evacuee overnight and imagine how the snoring can be imposing on others who have to share (or offer) temporary housing.
Daddy Dummy to help stop the snoring A stop-snoring device has been created by a New Zealand orthodontist Dr Chris Robertson. He developed the aveoTSD (also called "daddy dummy") which you rinse, squeeze it and pop your tongue in and then release. This device helps to keep airways open. Watch how it works.
Practice the Stop Snoring Exercise which is a step-by-step 3-minute exercise to strengthen mucles around the jaw. The program is simple and easy to follow. No surgery or uncomfortable devices required.
Get a snore-reduction pillow to reduce snoring and at the same time offer proper your head, neck and back support.
Do the Stop Snoring Exercise which is a step-by-step 3-minute exercise to strengthen mucles around the jaw. The program is simple and easy to follow.
Elevate the head by placing pillows below the head or sleep on a high but firm pillow. Another way is to elevate the head of the bed by 4 inches. Elevation may reduce the effect of gravity and thus reduce snoring. Use a firm mattress.
Shed some weight if you are obese. It will do much good to lighten neck tissues so as to prevent the narrowing of the passage way to prevent snoring.
Avoid alcohol or sleeping pills before bed. Both can cause the muscles to relax which will constrict the air passage and lead to snoring.
Avoid rich foods (e.g. cakes and chocolates) before bedtime.
Eat not a heavy meal before bed. A full stomach presses upwards on the diaphragm and this can weigh down on the breathing action.
Stop smoking. Smoking especially just before bed may cause swelling and inflammation of the throat's lining.
Take natural anti-snoring pills or use anti-snoring nasal spray.
Use a snore-reduction pillow to reduce noise generation and at the same time provide good head and neck support.
Another combat-fit pillow is one that is filled with buckwheat hulls. Amazingly, this kind of pillow will also relieve neck pain that snorers may experience with a pillow that lacks proper support.
Take up singing. According to the University of Exeter, UK, singing tones flabby muscles in the back of the throat.
Reference : "Can singing exercises reduce snoring? A pilot study." Ojay A, Ernst E. Complement Therapies in Medicine (2000) 8(3):151-156
Steam inhalation helps to open the aiways. Take a face steam-bath :
Step 1 : Pour boiling water into a big bowl. (Optional : add a few drops of eucalyptus oil. This oil acts on the receptors in the nasal mucous membranes.)
Step 2 : Bend over with a big towel covering the head completely, inhale the steam for 5 minutes.
Step 3 : Remove towel and use face towel soaked in ice water to wipe face.
Repeat 3 times for steps 2 and 3. Choose a non-windy place to carry out this bath. Refill the bowl with boiling water when neccessary.
Seek treatment. Depending on the causes, treating snoring could involve the use of :
Surgical procedures such as
i) Urulopalatopharyngoplasty, where surgery on the palate or tongue is carried out to remove the enlarged tonsils or adenoids.
ii) Somnoplasty, this new method employs a needle electrode which utilises radiofrequency to scar the base of the tongue or the palate. Scarring stiffens the soft tissues to stop vibrations. Post-surgical problems include a re-occurrence within 5 years, difficulty in swallowing and pain.
ii) The Pillar Procedure, which works by stiffening the palate at the back of the mouth so that it will not vibrate and cause snoring or obstruct breathing. It is performed under local anaesthesia. What makes the Pillar Procedure different from other surgical methods to cure sleep apnoea is that it requires just 10 minutes.
A mouthpiece called the mandibular advancement splint over the lower and upper teeth to make the airway stay open and thus create more breathing space. It can be used on people with at least 6 natural teeth on both top and bottom jaw. Excess saliva may result. It should be fitted by a dental professional because ill-fitting can cause temporomandibular joint (TMJ) pain. Check with your dentist. TMJ is a hinged joint found on each side of the head that connects the lower jawbone called the mandible with the temporal bone of the skull.
Continuous positive airway pressure (CPAP) where a nose mask is used to deliver positive pressured air directly to the windpipe.
Nudging the snorer to sleep on the side or simply calling out to the person to turn to the side helps open up the airway to enable normal breathing. Snoring sleepers are usually light sleepers so they can hear you and respond to your prompt.
Escape the snores by going to bed and falling asleep earlier, way before the snorer. Or request the snorer to retire only after you have fallen asleep so that the snoring will start without you.
Rise up early in the morning, get busy during the day and skip the afternoon nap so that it would be difficult to stay awake at night.
Wear good quality earplugs not just to filter off the noise but also to protect your hearing. Ringing in the ears is a sign that the hairs in the cochlea (the main organ of hearing) are damaged, this can occur after an exposure to noise above 90 decibels.
Perhaps listening intently to the snoring rhapsody, figuring how it actually works and observing the breathing pattern, tabulating your findings can cause one to be less disturbed by the disturbance to some extent. Treat it as a bedtime activity that will tire you (or bore you) and put you to sleep.
When the snoring rendition becomes utterly unbearable, depriving restful sleep and no solution seems to work, switch to another bed in the next room.
In any case, take it easy, choose to stay calm, do not let the snoring get the better of you because that will further delay sleeping time.
If snores are heard from a dozed-off snorer who is in a sitting position, gently wake the snorer up and ask the snorer to lean the head forward or bend downwards so as to distance the head away from the seat's head rest. The snorer can then nod to sleep (if staying awake is difficult) quietly without snoring. This is a quick solution to disrupt any public performance while travelling with other passengers on a plane or a train or a tour coach where silence is best observed.
Regarding the Stop Snoring Exercise, all is going well and a big thanks for all the stuff you do.
I appreciate this type of endeavour and way of doing business as it works well and gets the renumeration to the right place.
...Martin via email, Feb 2006
The Stop Snoring Exercise Program has worked wonders as well as the neck exercises. Now that I have stopped/significantly reduced my snoring, I'm kept awake due to my husband's snoring. So I have another problem on my hands...encouraging him to do the exercises.
...Rosalind via email, Feb 2006
Burning pine essential oil in the bedroom for about half an hour before retiring can help reduce snoring.
...Natalie via email
Snore Relieve™ This anti-snoring liposomal spray coats the throat, tongue & uvula with a natural lubricating complex of almond oil, olive oil, peppermint oil, sunflower oil and more. Plus, Snore Relieve™ contains a unique sleep-assisting complex to help support a better night's sleep.
Dr. Harris' Snore Formula This patented formulation was created by Dennis H. Harris, M.D., a recognized medical expert in the field of snoring.
Snore stopper Reduce snoring frequency and volume with natural biofeedback techniques.
Breathe Right Nasal Strips Provide temporary relief from nasal congestion and stuffiness and may also reduce or eliminate snoring. Use while sleeping, exercising, or during the day.
Snore Reduction Memory Foam Pillow The patented design provides healthy, comfortable support while holding the head in position for maximum airway capacity. Constructed of visco elastic memory foam, this pillow will provide optimal comfort in sleep. It conforms to your shape and conducts heat away from face and head.
The Snore-No-More Pillow Improves breathing by keeping the chin away from the chest, the jaw forward and the airway open. The Snore-No-More Anti Snoring Pillow supports and positions the head and neck to improve alignment, whether sleeping on the side, back or stomach. Made of hypoallergenic premium foam; will not harbor mildew.
Organic buckwheat pillow Cradles your head and fosters proper spinal alignment for a more rejuvenating rest. Filled with conforming, supportive organic buckwheat hulls and covered with wool for comfort and breathability.
Therapeutica sleeping pillow Wedge extension supports upper back, cervical contour comfortably cradles the head when sleeping on your back. Raised side sections accommodate shoulder height, keeping pressure off shoulder and arm while side sleeping and keep spine in correct alignment. Side cavities are designed to give jaw comfort to TMJ sufferers & help them sleep comfortably on their sides. Helps reduce snoring.
Sleep support formula Carefully formulated to help you relax into a deep, restful sleep. With herbs & natural melatonin.
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Sleep aid formula With melatonin for its sleep regulating effects with other essential nutrients such as inositol, choline, and lecithin, for optimum mental performance. Choline functions with inositol as a basic part of lecithin and have been shown to be beneficial for insomnia.
