Effective Ways To Stop Snoring
Effective Ways To Stop Snoring
Effective Ways To Stop Snoring
Effecti e
WAYS TO STOP
SNORING
The essential guide ever
Effective ways to stop snoring
TABLE OF CONTENTS
SYMPTOMS ................................................. 5
SELF-HELP STRATEGIES
FOR SNORING ..................................... 27
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Effective ways to stop snoring
WHAT IS SNORING?
Snoring is a common problem among all ages and
both genders. About half of people snore at some
point in their lives. Some do it on their first sleepover
at someone’s house, some at home. Some people
even tell their first time to experience snoring was
during the honeymoon!
The noise comes from the soft palate and tissue in the
mouth, nose or throat vibrating. Some people snore
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Effective ways to stop snoring
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Effective ways to stop snoring
Types of Snoring
The type is based on where your
snoring originates, this can be multiple areas:
1. Tongue
2. Nose
3. Mouth
4. Multifactorial
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Effective ways to stop snoring
SYMPTOMS
Snoring is often associated with a sleep disorder called
obstructive sleep apnea (OSA). Not all snorers have OSA, but if
snoring is accompanied by any of the following symptoms, it may
be an indication to see a doctor for further evaluation for OSA:
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Effective ways to stop snoring
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Effective ways to stop snoring
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Effective ways to stop snoring
While you sleep, your airwaysrelax and narrow. This affects air
pressure within your airways and causes the tissue to vibrate. This
can also occur if your airways are partially blocked for example, if
you have a cold .
Your chances of snoring can alsobe increased by factors such as
being overweight , drinking excessive amounts of alcohol , and
smoking.
This often involves removing the soft tissue that causes snoring,
or preventingthe tissuefrom vibrating by causing it to tighten.
Surgery for snoring is usually regarded as a treatment of last
resort. It's important to be aware that surgery can often have a
limited effect that doesn't last longer than one or two years. It can
also cause unpleasant side effects or complications.
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Effective ways to stop snoring
The way you’re built: Men have narrower air passages than
women and are more likely to snore. A narrow throat, a cleft
palate, enlarged adenoids, and other physical attributes that
contribute to snoring are often hereditary. Again, while you have
no control over your build or gender, you can control your snoring
with the right lifestyle changes, bedtime routines, and throat
exercises.
Alcohol
Sleeping medication
Smoking
Allergies and Hayfever
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Effective ways to stop snoring
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Effective ways to stop snoring
Losing weight
Avoiding alcohol close to bedtime
Treating nasal congestion
Avoiding sleep deprivation
Avoiding sleeping on your back
If you choose to use an oral appliance, you'll work with your dental
specialist to optimize the fit and position of the appliance. You'll
also work with your sleep specialist to make sure the oral
appliance is working as intended. Dental visits may be necessary
at least once every six months during the first year, and then at
least annually after that, to have the fit checked and to assess
your oral health.
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Effective ways to stop snoring
Excessive salivation, dry mouth, jaw pain and facial discomfort are
possible side effects from wearing these devices.
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Effective ways to stop snoring
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Effective ways to stop snoring
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Effective ways to stop snoring
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Effective ways to stop snoring
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Effective ways to stop snoring
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Effective ways to stop snoring
Raise the head of your bed: Raising the head of your bed by
about 4 inches may help.
Raise the head of your bed: Raising the head of your bed by
about 4 inches may help.
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Effective ways to stop snoring
Get enough sleep: Adults should aim for at least seven hours
of sleep per night. The recommended hours of sleep for
children vary by age. Preschool-aged children should get 10 to
13 hours a day. School-age children need nine to 12 hours a
day, and teens should have eight to 10 hours a day.
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Effective ways to stop snoring
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Effective ways to stop snoring
If your partner is the one who's snoring, you may sometimes feel
frustrated as well as fatigued. Suggest some of the home
remedies mentioned, and if those don't help quiet your partner's
nocturnal noisemaking, have your partner make a doctor's
appointment.
Diagnosis
To diagnose your condition, your doctor will review your signs and
symptoms, and your medical history. Your doctor will also perform
a physical examination.
Your doctor may ask your partner some questions about when
and how you snore to help assess the severity of the problem. If
your child snores, you'll be asked about the severity of your child's
snoring.
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Effective ways to stop snoring
Imaging
Your doctor may request an imaging test, such as an X-ray, a
computerized tomography scan or magnetic resonance imaging.
These tests check the structure of your airway for problems, such
as a deviated septum.
Sleep study
Depending on the severity of your snoring and other symptoms,
your doctor may want to conduct a sleep study. Sleep studies may
sometimes be done at home.
Brain waves
Blood oxygen level
Heart rate
Breathing rate
Sleep stages
Eye and leg movements
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Effective ways to stop snoring
Or, better yet, ask your sleep partner to go with you to your
appointment so that he or she can talk with your doctor about your
symptoms.
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Effective ways to stop snoring
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Effective ways to stop snoring
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Effective ways to stop snoring
You snore loudly and heavily and are tired during the day.
You stop breathing, gasp, or choke during sleep.
You fall asleep at inappropriate times, such as during a
conversation or a meal.
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Effective ways to stop snoring
SELF-HELP STRATEGIES
FOR SNORING
There are so many bizarre anti-snoring devices available on the
market today, with more being added all the time, that finding the
right solution for your snoring can seem like a daunting task.
Unfortunately, many of these devices are not backed up by
research, or they work by simply keeping you awake at night.
There are, however, plenty of proven techniques that can help
eliminate snoring. Not every remedy is right for every person,
though, so putting a stop to your snoring may require patience,
lifestyle changes, and a willingness to experiment with different
solutions.
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Effective ways to stop snoring
Keep bedroom air moist: Dry air can irritate membranes in the
nose and throat, so if swollen nasal tissues are the problem, a
humidifier may help.
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Effective ways to stop snoring
LIFESTYLE CHANGES TO
HELP YOU STOP SNORING
Lose weight.
Losing even a little bit of weight can reduce fatty tissue in the back
of the throat and decrease, or even stop, snoring.
Quit smoking.
If you smoke, your chances of snoring are high. Smoking irritates
the membranes in the nose and throat which can block the
airways and cause snoring.While quitting is easier said than done,
it can bring quick snoring relief.
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Effective ways to stop snoring
No matter how much you love each other, snoring can put a strain
on your relationship. If you’re the one lying awake at night as your
partner snores away, it’s easy
to start feeling resentful. And if you’re the snorer, you may feel
helpless, guilty, or even irritated with your partner for harping on
about something you can’t control.
When snoring is a problem, relationship tension can grow in the
following ways:
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Effective ways to stop snoring
NOTES
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