Do Ear Plugs Work?
People who have partners who snore are often desperate to do anything they can to not put up with the noise and get a decent night’s sleep. Some snorers try various anti-snoring devices. And some partners try ear plugs to try to block out the noise.
There are various styles of ear plugs, and they are made from a variety of materials. Some will be more effective than others in blocking out snoring - perhaps too effective.
Shopping for Ear Plugs
When shopping for ear plugs, there are a number of key considerations:
* How effective they are
* What they are made of
* How durable and long-lasting they are
* How comfortable they are to wear in your sleep
Let’s look at a few of the main types.
Wax Ear Plugs
Wax ear plugs come individually wrapped so they don’t stick together if they start to melt, which is likely at high temperatures. When they are warm, they can fit into the ear well, but they can also jam the ear canal. They are not durable; you need to wear a new pair every night.
Their sound-cancelling effects are not as great as other ear plugs. They will be comfortable to wear because they are soft and pliable, but this can mean people leave them in and might go around during the day with sounds muffled. They are messy to use, especially in warm weather.
Polyurethane Foam
These are soft and pliable, so they are comfortable to use. They also give greater noise cancellation than wax and are not as messy to use. They are flexible, for a good fit. Roll them between your fingers and insert. They will then expand in the ear to form a tight fit and block the sound of snoring.
PVC-Free Ear Plugs
Some people with sensitive skin can have an allergic reaction to ear plugs, so a PVC-free ear plug will be their best option. Moldex 6800 Pura Fit ear plugs would be one example. The Moldex ones have the highest sound cancellation and are comfortable and easy to clean. They are good for side sleepers or back sleepers, with no danger of feeling poked and prodded while wearing them.
For those who are nervous about using ear plugs and not being able to get them out, they have a tethered version with a small piece of string you can pull to remove them.
Silicone Ear Plugs
These are not exactly plugs because unlike the other types, these are not intended to be inserted into the ear canals. When you take them out of the box, they look like flattened cylinders that you need to bend into shape in order to fit them over the top of your ear openings.
These are intended for swimmers who want to create a waterproof seal and stop water from getting into their ears. But those who are looking for noise cancellation use them because they are comfortable no matter which position you are sleeping in, and there are no worries about shoving something too far into your ear canal and causing injury.
The Ultimate Solution
Ear plugs may work, but the underlying issue of why the person snores still needs to be dealt with. Look at the snorer’s lifestyle and habits, such as use of alcohol and whether or not they are overweight. Also, look at the position they sleep in. Those who sleep on their backs are most likely to snore; those who sleep on their side or front are less likely to.
The snorer should also see a doctor to determine if there is anything structurally wrong with their upper respiratory tract or if they have sleep apnea. Getting a diagnosis can mean life without ear plugs once again.
Eight Anti-Snoring Devices to Try
Many people snore, and their partners or roommates are disturbed by their snoring. This has led to a range of anti-snoring devices being developed with a view to silencing the "sawing logs" every night. There are a wide range of types, each designed to handle the issue in a different way. The devices range from relative harmless to ones resembling medieval torture devices.
To understand how they work, we first need to understand what snoring is.
What Is Snoring?
Snoring is a noise caused by a partial obstruction of your airway. As you fall asleep, muscles in your soft palate, throat and tongue start to relax. If those muscles relax too much, they can fall toward the back of your throat and partially cut off your airway. As you breathe, the air passing in and out of your airway causes the soft tissues to vibrate, resulting in the "sawing wood" sound of snoring. Those who sleep on their backs, and who breathe through their mouths while sleeping rather than their noses, are most likely to snore.
1. Chin Straps
Chin straps are designed to hold the mouth closed in order to prevent snoring. They can be difficult to get used to, however. Also, some are poorly designed (such as ones that cover your mouth completely), which could lead to choking.
2. Hollow Nose Plugs
These are designed to keep the nostrils open so people will breathe through their nose, not their mouth, and stop snoring.
3. Mouthpieces
Mouthpieces can force you to breathe through your nose. They might also hold your tongue down so it does not block your airway, but that could lead to choking.
4. Airway Openers
These are designed to help snorers breathe past any obstructions in their mouth. They come in a wide range of shapes. The main danger is choking in one’s sleep.
5. Side-Sleeping Trainers
These force snorers to turn on their sides in an effort to get them to stop sleeping on their back and breathing with their mouth wide open. Some are pillows you strap to yourself, while others poke you if you roll on your back. They can be uncomfortable and might prevent you from falling asleep.
6. Anti-Snoring Pillows
These encourage you to sleep on your side so you are not breathing through your mouth. Some can be very uncomfortable.
7. Poking and Shocking Devices
Some devices will poke you awake if you are snoring. Some will even deliver an electric shock if it registers you snoring. The trouble is that being awakened several times in the middle of the night does not allow many people to spend enough time in the deeper stages of sleep to be rested and refreshed the next day.
However, some people are desperate enough to try them if they’ve tried other solutions and they are still struggling to get their snoring under control, or risk harming their relationship with their loved one. Snoring can actually result in separation or even divorce if the snorer’s partner gets fed up enough.
8. A CPAP machine
Sometimes snoring is caused by a potentially dangerous health condition known as sleep apnea, which is linked to high blood pressure and heart disease. Sleep apnea manifests as loud snoring and gasping for air to the point where the person wakes up briefly to take a breath, then goes back to sleep. This can happen hundreds of times a night.
A sleep study can help determine if the person has sleep apnea. They will be hooked up to various monitors and studied while they sleep. If they are found to have sleep apnea, they will usually be given a CPAP (continuous positive airway pressure) machine, which has a mask on it and helps keep airways open.
Try these anti-snoring devices and see which one is best for you.
How to Talk to Your Partner about Their Snoring
A lot of people laugh at the idea of one person in a relationship being a snorer and the other having to put up with it, but the truth is that it can cause misery for both partners. In extreme cases, it can even lead to divorce.
What Is Snoring?
Snoring is caused by muscles, soft tissue and your tongue relaxing as you fall asleep. They can start to block off your airway so that every time you breathe in and out, the tissues vibrate and you hear the snoring sound. People who breathe through their mouths and those who sleep on their backs are most likely to snore.
Driving the Partner Crazy
Having to try to sleep near a snorer can be a miserable experience. The noise is often so loud it is difficult for the partner to fall asleep, leading to sleep deprivation and eventually crankiness and arguments. An argument is not the best way to deal with the issue. Some diplomacy might be.
Avoid the Blame Game
Prepare for the conversation. The first thing to remember is that they are not doing it on purpose just to annoy or upset you. In fact, snoring could be a sign of some underlying health issue, and the last thing you want is for your partner to be ill.
The difficulty of the conversation will also depend on what the partner has done so far to try to deal with the issue. If they have kicked the snorer out of bed or taken to sleeping in a separate room all the time, this will make the snorer feel rejected, and even resentful.
It is important for couples to share the intimacy of sex, but also snuggling. When all that is taken away, it can leave the partners very distant from one another. That distance, and petty arguments about the snoring and other issues, can actually lead to separation and even divorce.
What to Say
If you value your partner’s health, and the sex and intimacy you share, then it’s time to have a meaningful conversation about their snoring. Find a quiet time during the day, not in the middle of the night or morning. Be sure you are calm and not angry.
Then say, "There’s something I really want to talk to you about." Reassure them that you care about them, and then express your concerns.
"We’ve been having issues over your snoring. I know you’re not doing it on purpose. This has been going on for a while, though. I’m starting to worry about your health. Snoring can be a sign of all sorts of health issues, including a dangerous one called sleep apnea."
"I’m sorry we haven’t been able to sleep next to each other. I love snuggling with you and waking up in the morning with you. I’m hoping we can work together to find out why you’re snoring so we can get back to the way things were."
"I don’t want to bully you into going to the doctor, but they might be able to help you find out why you’re snoring and suggest some tactics or treatments that can help. I’ll support you no matter what you decide."
Allowing them to decide takes the pressure off. The snorer won’t feel bullied or manipulated. You’ve set the tone for teamwork and a better life together, hopefully free from snoring.
You might have to have the conversation more than once, but remember to stay calm, don’t accuse, and promise love and support as they deal with their health issues. Most smart snorers will want to save their relationship and head to the doctor.
Lifestyle Changes to Improve Snoring
There are a number of ways that you can improve your snoring and help you and your loved ones get a good night’s sleep. The first step is to understand what snoring is, and why it happens. Certain people are more prone to snoring; knowing the risk factors can help you reduce or stop your snoring.
What Is Snoring?
Snoring is caused by muscles, soft tissue and your tongue relaxing as you fall asleep. They can start to block off your airway, so that every time you breathe in and out through your mouth, the tissues vibrate and you (or your loved ones or roommates) hear the typical snoring sound.
Causes of Snoring and How to Deal with Them
There are a number of factors which can contribute as to whether or not a person snores. In many cases, lifestyle changes can help.
These include:
1. Structural issues with your upper respiratory tract
You might have abnormalities in your nasal passages, blockages and so on. Sometimes surgery or implants can help.
2. Breathing through your mouth when sleeping, rather than your nose
Some people use mouthpieces or chin straps to stop this from happening. Some devices are also designed to force air through past any blockage, to cut down on the vibrations and help you breathe more easily.
3. Sleeping on your back, rather than on your side or on your front
Some people train themselves to sleep on their sides to cut down on the risk of snowing. Special pillows, body pillows, and other aids can help.
4. Being overweight
Those carrying extra pounds will often have more soft tissue than the average person, which can mean a greater chance they will snore. Following a sensible diet and exercise plan can help you shed the pounds.
5. Eating too much before bedtime
A heavy meal to close to the time you normally go to sleep can leave you tired and more prone to sleep with your mouth open and snore. Just think of all the people who nod off in front of the TV after a big meal at the holidays, and you will get an idea of just how weary you can feel.
6. Drinking alcohol
Drinking alcohol will also make you feel weary and more likely to just drop into bed, where you will start breathing with your mouth open and begin to snore.
7. Allergies and congestion
Allergies can block your nasal passages and cause congestion. Nasal and/or sinus congestion force you to breathe through your mouth rather than your nose, resulting in snoring.
8. Certain medications, especially ones to help you sleep
There are a large number of medications that can affect how well and deeply you sleep, and therefore how likely you are to snore. Allergy remedies and decongestants tend to make you very sleepy unless you are using a non-drowsy formula. Cough and cold remedies also tend to make you very sleepy, and overnight ones like NyQuil are full of alcohol. Sleep remedies like ZzzQuil are also high in alcohol. A deep, drugged sleep will increase your chances of snoring.
9. Other sleep issues, such as sleep deprivation
Sleep issues like sleep deprivation can also cause you to fall into an exhausted sleep in which you will snore. Aim for eight hours of quality sleep every night.
10. Sleep apnea
Sleep apnea is not just snoring, but an interruption of your breathing which causes you to wake up for milliseconds at a time to drag in air and then go back to sleep. This can happen hundreds of times a night, and lead to oxygen deprivation. Many people don’t even realize they have it until they start to snore. A sleep study can help diagnose it and get you effective treatment.
If you are plagued by snoring or are a snorer yourself, try these lifestyle changes to improve the quality of your sleep.
Self-Help Strategies to Reduce Snoring
There are a number of things you can do to reduce or eliminate your snoring so you will stop annoying family, friends or roommates. Everyone jokes about "sawing logs" - until they have to deal with a snorer. You’re certainly not doing it on purpose, but there are a number of action steps you can take to make your snoring a thing of the past.
What Is Snoring?
Snoring is caused by muscles, soft tissue and your tongue relaxing as you fall asleep. They can start to block off your airway, so that every time you breathe in and out through your mouth, the tissues vibrate. Then you hear the typical snoring sound.
So what can do you to cut down or eliminate your snoring?
Visit the Doctor
Your doctor might find a physical reason why you are snoring, such as a blockage or a differently-formed part of your upper respiratory tract compared with the norm. You might also have sleep apnea, a potentially dangerous condition which can lead to high blood pressure and heart issues if left untreated.
You can then follow your doctor’s treatment plan to see if that relieves the snoring.
Know the Most Common Reasons for Snoring
There are several common reasons why people snore, including:
* Breathing through your mouth when sleeping, rather than your nose
* Sleeping on your back, rather than on your side or on your front
* Being overweight
* A dry environment - a humidifier can help
* Allergies and congestion
* Drinking alcohol
* Certain medications, especially ones to help you sleep
* Other sleep issues, such as sleep deprivation
* Eating too much before bed
Self-Help Strategies to Reduce Snoring
Some anti-snore devices force you to breathe through your nose while you sleep, such as a chin strap. Using an anti-snore pillow, or a body pillow, can train you to sleep on your side. There are many different types of anti-snore devices, so read the reviews and try what seems to make the most sense for you.
Try to make your home as allergy free as possible. Take medication as needed. A humidifier and an air purifier can help keep you breathing more freely without snoring. Be sure to keep the humidifier scrupulously clean so you don’t have issues with mold or mildew in the unit.
Losing weight and doing throat and tongue exercises to firm up your soft tissue will make snoring less likely.
Stop drinking alcohol, especially if you usually do it just before going to sleep. Check with your doctor to see if any of your medications might be causing you to snore. Stay away from sleep aids such as ZzzQuil and avoid overnight cold remedies such as NyQuil. Most of them are full of alcohol. Many cough remedies also have a good deal of alcohol in them.
Deal with any underlying sleep issues that might be causing you to feel so exhausted that you just collapse with your mouth open and start to snore. Sleep deprivation can be more serious than most people think, often leading to accidents on the road or at work.
Eating too much will often make a person sleepy. They will feel tired and often fall asleep with their mouth open, leading to snoring. Don’t eat dinner too close to your bed time either. If you are up late and feeling hungry, a light snack can help tide you over until morning without triggering any snoring.
Try these tips to see which ones work best for improving or even eliminating your snoring.
Snoring: Are Separate Bedrooms Ever a Good Idea?
Snoring can really take a toll on relationships, leading to arguments, separate rooms, and even separation and divorce. Studies have shown that around 25% of couples opt for separate bedrooms, most often as a permanent "solution" to the snoring problem. But is this ever a good idea?
A Better Approach
A better approach might be to discover the underlying reasons for the person snoring, and/or ways to make the situation more bearable for the non-snorer so they can stay in the same bed and share all that couples are supposed to share in terms of intimacy.
A Trip to the Doctor
A visit to the doctor can reveal all sorts of health issues the person might not have realized they have. They might be suffering from allergies or have a structural issue with their upper respiratory tract that is causing them to snore. Most of us breathe through the nose. Snorers breathe through the mouth. If you have congestion from allergies or a cold, you’ll be forced to breathe through your mouth and therefore be more likely to snore.
Structural issues like nasal polyps or a narrowing of the air passages can also result in breathing through the mouth.
The Dangers of Sleep Apnea
Sleep apnea is typically revealed due to complaints about snoring. It is a potentially dangerous condition in which the person’s airway gets almost completely cut off. They then wake up briefly to gasp for air, and then fall back to sleep. This can happen hundreds of times a night without the person even being aware of it.
Sleep apnea can cause high blood pressure and has been associated with heart disease. It also results in oxygen deprivation over time, which can lead to impaired mental and physical function. A trip to a sleep study center can help determine whether or not you have sleep apnea. At the center, you will go to bed as if you were at home, with the help of a mild sedative. You will be monitored all night to see if you are having what are termed events.
If you do have events, the doctor will most likely recommend a CPAP machine (continuous positive airway pressure) to force air past any blockages and stop the gasping and snoring sounds.
Keeping Romance Alive
The CPAP machine mask and head piece are not the most romantic things to bring into the bedroom, and don’t lend themselves too well to snuggling. In this case, it might make sense to share intimacy in the bedroom, then head off to another room while the person with the CPAP machine goes to bed.
But in general, it is important for couples to share sex, cuddles and conversation, which are of course best accomplished by sharing the same bedroom.
The Best Solution
The best solution is the one couples talk about and both agree to, so that there is no arguing or resentment. Every couple is different, and every snoring situation and personal situation is different. For example, if the partner has to be up at 5 AM to get to work in time, chances are it’s best for them to sleep in a different room anyway so as not to disturb the other person.
And remember, the separate bedroom solution might only be temporary anyway. Your doctor should be able to offer you a range of treatment options which will hopefully make your snoring a thing of the past.
Ten Reasons Why People Snore
There are a number of reasons why people snore. Knowing the reasons can help you make the best decisions about your health.
What Is Snoring?
Snoring is a noise caused by a partial obstruction of your airway. As you fall asleep, muscles in your soft palate, throat and tongue start to relax. If those muscles relax too much, they can fall toward the back of your throat and partially cut off your airway. As you breathe, the air passing in and out of your airway causes the soft tissues to vibrate, resulting in the "sawing wood" sound of snoring.
Why Do People Snore?
Here are ten of the most common reasons why people snore.
1. Anatomical issues
Some people might have issues with the anatomy of their upper respiratory tract or have obstructions which affect their breathing when they sleep, and therefore cause the snoring sound.
2. Breathing through your mouth when sleeping
Ideally, we should breathe through our noses. However, it’s easy for our mouths to drop open and result in snoring.
3. Sleeping on your back
Sleeping on your back means the soft tissues and tongue are much more likely to fall to the back of your throat, obstruct your airway and result in snoring, especially if you are breathing through your mouth while sleeping.
4. Obesity
Obese people are much more likely to snore. It might be due to position or more soft tissue, or a tendency to breathe through the mouth.
5. A dry environment
A dry environment can irritate the nose and even cause nosebleeds. This can lead to people breathing through their mouths, which can result in snoring.
6. Allergies and congestion
Those who suffer from allergies tend to get congested. Congestion can cause people to breathe through the mouth rather than the nose.
7. Drinking alcohol
Alcohol can make the soft tissues relax more, leading to more snoring.
8. Medications
Various medications can also make the soft tissues relax more, leading to snoring. Beware of insomnia drugs.
9. Obstructive sleep apnea (OSA)
OSA is one of the main causes of snoring. As the name suggests, there is an obstruction in the airway, usually the soft tissue and tongue, that cuts off the airway completely. This causes the person to wake up for milliseconds at a time, gasp for air, often with a snoring sound, and go back to sleep again.
Those with sleep apnea can have literally hundreds of "events" each night. Going to a sleep study center can help the person determine how severe their apnea is, and what the best treatments will be for it. The most common is the CPAP machine (continuous positive airway pressure), which forces air gently past any obstruction and can significantly reduce events. Not everyone can sleep with the mask on their face, however, so they might look for other treatment options.
There are a number of other surgical and non-surgical interventions available. It will depend on your anatomy, type of apnea, and overall health. Losing weight, as little as 10 pounds, has also been shown to help relieve symptoms.
10. Other sleep issues
Some people eat too much before bed and then sleep with their mouths open and snore. Other people skimp on sleep so that when they are finally able to go to bed, they snore. Examining one’s sleep habits could point the way to ending snoring.
If someone snores, it can lead to disrupted sleep both for them and their partner. Use these reasons to help you eliminate snoring from your life and get a better night's sleep.
The Effects of Snoring on a Relationship
Snoring can start to take a severe toll on relationships over time, for a number of reasons. The first might be that snoring is a sign of an underlying health issue. The second would be a quality of life issue for both partners.
What Is Snoring?
Snoring is the result of your mouth tissues and tongue relaxing and blocking your airway. When you breathe in and out, the tissue and tongue vibrate and cause the unpleasant snoring sound.
There are many reasons for snoring, including being overweight, using alcohol, taking certain medications, or having sleep apnea. Sleep apnea is a potentially dangerous condition that can elevate blood pressure and increase the risk of heart problems.
Factors Affecting Snoring and the Effects on the Relationship
Given the many reasons for snoring, the couple should first discover if there are any underlying health issues that might be causing the snoring. The second focus should be on what they can do in terms of their own health and quality of life issues.
1. A lack of sleep
Everyone needs 8 hours of sleep a night. If a partner keeps being awakened by a snorer, they can soon start to suffer from sleep deprivation.
2. Sleep deprivation
Sleep deprivation can have serious consequences. Studies have shown that there are more accidents during daylight savings time when people lose one hour of sleep. Therefore, sleep deprivation needs to be taken seriously.
3. Stress
It can be very stressful to toss and turn and not be able to sleep. Sleep deprivation can make a person’s work life suffer as well as their personal life.
4. Emotional upset
None of us feel at our best when we are not sleeping. We might make bad decisions about what we do or say, pick fights, and so on, which can all lead to a loss of closeness between the couple. This will put a strain on relationships and could even lead to separation or divorce.
5. Sleeping separately
Some couples stop sleeping together because of the snoring. The trouble is that this can lead to a loss of physical and emotional intimacy. Couples might end up not making love regularly because of separate rooms, which can lead to resentment. So too can the snorer being kicked out of the bed, or choosing separate bedrooms permanently. This could lead to a sense of abandonment for the snorer, and again lead to separation or divorce.
6. Health issues
Sleep deprivation can take its toll over time. The person could have more accidents. They might start to suffer from high blood pressure, heart issues and weight gain. A lack of sleep can trigger a hormone imbalance and cause a person to start packing on the pounds, especially around the middle. They might also start to suffer from insomnia, where they can’t fall asleep or stay asleep.
Dealing with Snoring as a Couple
The only way to deal with snoring effectively is as a couple. The snorer is not doing it on purpose to be spiteful. They are doing it for a particular health reason. A diagnosis of the cause of snoring is the best way to "cure" it.
This will usually start with a trip to the doctor, and the partner offering their input as to how bad the snoring is. It will lead to a physical exam to see if there is anything abnormal in the person’s upper respiratory system, like a narrowing or blockage. It might also lead to what is called a sleep study for sleep apnea. The snorer will go to a lab for the night and be tested constantly during the time they sleep to see if they have severe blockages that cause them to partially wake up gasping for air.
By dealing with snoring as a couple, it gives the best chance of the snoring not having a negative effect on the relationship.
Tips for Dealing with Complaints about Your Snoring
No one likes to be told that they snore. It can lead to conflict with family, roommates, partners and more. There are certain ways of dealing with the complaints that will be more productive than others. Let’s look at a few of the best ways to handle this issue.
Research Snoring
Researching snoring can help you understand what it is and why it happens. In this way, you can explain it to others. A factual explanation can often calm the emotional aspect of dealing with snoring.
What Is Snoring?
Snoring is caused by muscles, soft tissue and your tongue relaxing as you fall asleep. They can start to block off your airway, so that every time you breathe in and out, the tissues vibrate and you hear the snoring sound. People who breathe through their mouths and those who sleep on their backs are most likely to snore. So are people who are overweight and who use alcohol.
Sometimes snoring is caused by an underlying health issue, such as a nasal blockage or sleep apnea, which can only be diagnosed by a doctor.
Promising to Take Action
You can promise you will try to train yourself to sleep on your side or stomach. In the olden days, wives with husbands who snored would sew a wine cork into the neckline of the man’s pajama tops to prevent them from sleeping on their back. Body pillows will usually trigger a person to sleep on their side and snuggle the pillow.
You can also promise to stop drinking alcohol before bed. You might also consider losing weight. A trip to the doctor to get to the bottom of your snoring is also a good idea.
The Blame Game
Reassure the person that you are completely asleep when you are snoring, and therefore you are not doing it out of spite or to be deliberately annoying. It is an anatomical issue, not an emotional one.
Anti-Snore Devices
Some people try anti-snore devices to try to solve the problem. There are pillows, mouthpieces, chin straps and more. They may or may not work, however. They also don’t deal with what may be an underlying health issue.
Ear Plugs
Some people are so annoyed by the snorer that they resort to using ear plugs to try to block out the sound. Again, this may or may not work, and still does not get to the root cause of the snoring.
Temporary Solutions
It is important to determine whether you have always snored, or if this is a recent thing. Maybe you never snored before, but suddenly started. Or perhaps it is a sign that your partner is having trouble sleeping, and suddenly starts to notice that you snore. This might mean a trip to the doctor for you both.
Adjusting sleeping arrangements temporarily might help. This avoids both partners tossing and turning and neither getting much sleep. But it should be agreed upon, and only as long as it take to get to the bottom of the snoring issues, so no one feels rejected and no resentment can arise.
But a separate bed or bedroom does not have to mean the end of intimacy. You can agree to spend time together, have sex, cuddle, and chat, then one person will leave to go to sleep. The important thing is that both partners are in agreement and not just living a separate life and giving up on the things that make a relationship a solid one.
When to See the Doctor about Your Snoring
Many people think that snoring is just a fact of life and that nothing can be done about it. But since not everyone snores, it’s clear that something is causing the noise and needs to be investigated. In this way, the snorer can deal with any underlying health issues related to the snoring, and their loved ones will have a better quality of life because they won’t have to put up with the noise.
What Is Snoring?
Snoring is caused by muscles, soft tissue and your tongue relaxing as you fall asleep. As they relax, they can start to block off your airway. Every time you breathe in and out through your mouth, the tissues vibrate and you, or anyone sleeping nearby, will hear the typical snoring sound.
Who Is Most Likely to Snore?
There are a number of factors which can contribute as to whether or not a person snores. In many cases, lifestyle changes can help. For example, sleeping on your back tends to create blockages, so training yourself to sleep on your side can help. We are all meant to breathe through our noses, not our mouths, so some people use mouthpieces or chin straps to keep their mouth closed when sleeping.
Being overweight, overeating before bed, and using alcohol before bed can all cause the soft tissue to relax further, leading to more snoring. Shedding a few pounds and changing your eating and drinking habits could help.
Those with allergies will often have nasal congestion, which forces them to breathe through their mouths. Treating the allergies and/or using a decongestant can help stop the snoring.
But what if you try these lifestyle changes and you are still snoring? Then it might be time to see a doctor.
When to See a Doctor
It is important to note that often, the person who snores has no idea that they do until they are told by a partner or roommate. In the case of a partner, it is important to get to the bottom of the snoring. Did you always snore and they never really noticed until they started to have trouble sleeping themselves? Did they notice but only gradually become annoyed by it? Or has the snoring got worse? Or, did you only recently start to snore? Working with your partner can help you and your doctor get to the cause of your snoring.
Snoring Patterns to Watch Out For
There are particular snoring patterns that can be a warning sign that it’s time to visit the doctor. This is case if you:
* Snore loudly and heavily
* Feel sleepy during the day
* Fall asleep at inappropriate times, such as when talking or while eating
* Stop breathing, gasp, or choke while sleeping
If any of these patterns are true for you, then you could have a serious issue like sleep apnea - a potentially serious sleep disorder in which you stop breathing during sleep, perhaps hundreds of times a night. It can lead to oxygen deprivation and sleep deprivation.
Other Warning Signs
Even if you don’t have sleep apnea, a lack of sound, restful sleep can have other health implications and will certainly impact your quality of life. Look out for:
* Being irritable
* Not able to concentrate
* Feeling down or depressed
* Not feeling rested when you get up in the morning
* Waking up with a headache in the morning
* Looking a bit "gray" or blue in terms of skin color
* Not being able to get through the day without a rest or a nap
* Dozing off in front of your computer or TV
Make an Appointment
Call to make an appointment and let them know that you want to talk to the doctor about your snoring problem. In this way, they can schedule the correct amount of time for your visit and also refer you to a sleep specialist if needed.
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