How To Combat Snoring
It’s a cold winters night, you’ve just crawled into those new flannel sheets and placed your head ever so softly onto your pillow, you’ve pulled the plaid comforter over your shoulders and voila, you are ready to sleep. This pleasant and comfortable feeling warms your soul and feels so good. Your special someone now crawls into bed, you’re spooning each other, how cute! When, what the heck? what’s that obnoxious sound? Did a bear intrude into your home, into your very own room? Oh no, it’s the love of your life! dang it! You’re so annoyed by not getting sleep because of this ruckus, that it might just be a deal breaker you think to yourself as you picture putting a sock in their mouth or a pillow over their head (just kidding-maybe! don’t do it, resist the urge!) You grab your pillow and head for the couch, a little perturbed because you LOVE your bed! Tomorrow you will tell your love, they must do something about this before you go crazy on them… No worries now… I’ll help you out… read on…
Stop The Madness Of Snoring
First of all, let me say, telling your partner they snore and doing something about it is a very GOOD idea, as health problems may be the cause!
(Below are facts from Huffington Post, Alena Halls)
It is said that there are five types of snoring, which one are you? I don’t know… let’s find out!
- The Nose– Blocked nasal passages or collapsing nostrils which leads to mouth breathing.
- The Mouth– The relaxed jaw causes the mouth to stay open.
- The Tongue– The tongue falling to the back of the mouth obstructing the airway.
- The Palatal Flutterer– The soft palate and uvula vibrates.
- The Multifactorial– This means multiple reasons (nose and tongue, etc…) Oh dang!
There are ways to figure out which one you fall under of the five listed… First test is the nose test! Simply stand in front of a mirror, press one side of your nostril closed and keep your mouth closed as well. Now breathe in using the open nostril… does it collapse? (if yes, it’s the nose for you!) Now just try keeping your mouth closed and breathing through your nose, without touching your nose… is it difficult? (yes! it’s the nose… if not, let’s try the mouth test shall we?!)
The mouth test goes like this… Open your mouth and make a voluntary snore sound, now close your mouth and see if you can make the same snoring sound. (If yes, you are a mouth breather, if no… let’s take the next test!)
The tongue test wants you to make the snoring sound… Now stick out your tongue as far as you can, grip it with your teeth and see if the snoring noise is reduced. (if this test reduces the sound of your snore than the tongue is your snoring problem!)
If you answered no to all the test and you ARE a snoring bear, than your trouble is most likely palatal flutterer. If you were positive for more than one test, then you are the Multifactorial snorer!
In general there are some snoring tips that can be used for all types of snoring. These include sleeping on your side. You can purchase a body pillow to help keep you on your side, you can also wear a shirt that has a large bump on the back to keep you from rolling on your back (the Huffington Post mentioned you could temporarily sew a tennis ball to the back of your shirt so if you try to roll on your back the discomfort will then force you to change positions to your side or stomach!) Another way to combat snoring is to be healthy! Eating healthier food can reduce the fat tissues in the throat as well as exercising… Get your aerobic exercise ON (loose that weight, you can do it!) Don’t smoke! smoking irritates the membranes in the airway (nose and throat) causing snoring. Don’t drink alcohol before bed or take sedatives, this causes the muscles to relax in the throat area, causing airway blockage… And for a more specific type, certain precautions listed below can further help your snoring.
The nasal problem can be fixed by using a nasal strip (like breath-right!), nasal dilator, as well as eyebright nasal spray. (If you have health problems you already know about, please check with your Doctor first before using anything!)
Mouth breathers can choose an oral shield snore guard or eyebright mouth spray.
Tongue problems can be helped by MAD (Mandibular advancement device) which is a device that holds the lower jaw and tongue forward creating a more open airway.
Palatal flutterer can be helped by eyebright mouth spray (the same as the mouth breathers!)
I wish you all, snoring lovers, success in your journey and NEED to fix this snoring problem. Let there be hope in your home, your room, your bed (so that you don’t want to hurt your partner! ha!) If not, go in and get professional help, like a sleep apnea test… And a positive (silver lining) outlook on this problem is that it makes for great stories. I have witnessed some very funny moments due to others snoring, like my younger brother throwing pillows at my mother as she fell asleep on the couch, snoring like a sailor. I think the best part is seeing how annoyed my younger brother gets with snorers, it’s hilarious! He recently came back from Ireland (he went backpacking for a month and a half) Well, he had to stay at Youth hostiles and the snoring stories he had were VERY funny!
Take care and get your rest readers!
photo 1 by: carolinacouture.com
photo 2 by: bitsandpieces.us
photo 2 by: apneatreatmentcenter.com