Category: Exercises to Stop Snoring

Bullied Because Of Snoring From Sleep Apnea

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Anyone Who Has Suffered From Snoring Or Sleep Apnea

– will know that you are always tired and likely to fall asleep if you just sit down with nothing to do. Even if you have something to do, you may fall asleep, especially after lunch or a meal. You don’t even have to have taken alcohol or anything else, just sitting down is enough to allow you to fall asleep.

How Do I Know I have Sleep Apnea

Snoring (ask your partner), sleepiness during the day, waking with a dry mouth and daily headaches can all be signs of sleep apnea but you can only get a full diagnosis by visiting your doctor and being seen at a sleep clinic.

Why Always Sleeping

Sleep apnea and heavy snoring mean you never get a good night’s sleep. Once asleep, your facial and throat muscles relax and reduce your airway, which means you can’t get enough oxygen round your body. You may not realize that you are not getting restful sleep but with sleep apnea, you constantly wake as you fight for breath. It may only be for milliseconds and you may not even realise it but your sleep has been disturbed and you won’t be rested the next day. If that has gone on for long, then any time you sit down, your body will try to catch up on the sleep you have lost. That can be when you’re driving or watching TV or even in a meeting at work, leading to vehicle accidents, snoring on the sofa or even in work. It can also affect your sleeping partner. While you may not necessarily wake up because you are snoring or suffering the breathing problems that come with sleep apnea, your sleeping partner may well be woken up or kept awake. Some sleeping partners have had to move to other rooms to be able to sleep and some have even been injured by a sleep apnea incident, for instance where the sufferer is struggling because they cannot breathe. They do not wake but may lash out unknowingly.

On The Train

And yes, falling asleep on the train is pretty common. People have missed their stops, travelled long distances away from where they meant to go and many other misadventures. Add to that the really heavy, deep sleep of someone who has always suffered from sleep apnea and the loud snoring that often accompanies sleeping upright on a seat instead of on your side in bed and it sets the scene for mischievous fellow travellers!

D’s Story

This happened only a few days ago. D had been away from home since before the Coronavirus outbreak started. His job was coming to an end and he had to return home. There were no planes and no long distance buses, so his only means of travel was to take several trains and a ferry. The trains were not direct routes, so he was going to have to travel for 24 hours, or near enough, with some stopovers.

By the time he got onto his last but one train journey, he had been travelling for nearly 20 hours and was worn out. This train journey would be 2 hours long, with few stops. He phoned his daughter shortly after the train started to let her know he would not be long. There was a group of young men on the train celebrating something, making a lot of noise and even letting off firecrackers but even that noise did not stop him falling very deeply asleep. He doesn’t even remember the journey, just being bundled off the train at journey’s end, by the conductor. He had not drunk anything, nor taken any other substances, he was just still more than half asleep from weariness. Only on the platform did he realize he had lost his phone and even worse, he was stinking of alcohol, and so were his rucksack and the clothes and books inside.

Once home, he began to piece together what must have happened. He could only guess that he had been snoring while asleep. It was very likely because he suffered from sleep apnea. He knew from his parents’ comments that his snoring was always VERY VERY loud and could be heard through closed doors. He assumed that the celebratory group must have been annoyed by the sound of his snoring and had poured beer over him. He wasn’t sure whether they had also taken his phone. It’s possible the group tried to wake him but were unable to (this was common when D was tired) and so had tried to see what they could do to waken him and presumably stop the snoring, and so ended up pouring beer on him. Even that did not wake him and only the conductor bundling him off the train at the end of the journey half woke him as he landed on the platform.

After a night’s sleep, he was able to function a bit better and phoned the train company to ask about his phone. A couple of days later, he was able to reclaim it – it had been lost and not stolen. That sleep nearly cost him a lot more money than he expected.

Costs Money

Sleep apnea can cost a lot more money than you might think. Not just lost property. A traffic accident could cost your life or someone else’s and it has been calculated that as many as 1 in 5 traffic accidents happen because of fatigue – not necessarily the “I stayed up too late last night” type of fatigue but the “I’m always tired” type of fatigue. This is often a sign of sleep apnea as can be snoring.

How To Get Rid Of Sleep Apnea

The quickest and easiest way to get rid of sleep apnea is to change your sleeping position. The best sleeping position for sleep apnea is to sleep on your side, left or right, it doesn’t matter but not on your back. Of course, once you are asleep, it may be difficult to avoid shifting to a back sleeping position. Some people have sewn a table tennis ball into the back of a pyjama jacket. Apparently this makes it uncomfortable to lie on your back and encourages side sleeping but it doesn’t work for everyone. Others have put soft foam balls inside a t-shirt and tied it around the waist for a quick cheap solution to remaining on your side for sleeping.

Special breathing exercises can also help with snoring and sleep apnea. One of the causes of snoring or breathing difficulties when asleep can be lack of muscle tone in the mouth and throat. Breathing exercises can help with this, by toning these muscles and creating a better airway. Some people have found that the singing exercises practised by professional singers have helped.

Bodily exercise and maintaining a reasonable body weight can also help reduce snoring, as can cutting out smoking and not drinking alcohol just before bedtime. Another possibility is to use a humidifier, to keep the air in your bedroom moist.

If none of these help, then you may be able to attend a sleep apnea clinic or be prescribed a CPAP machine that maintains a positive air pressure in your mouth while you sleep. There are also chin straps and nose clips that some people have found helpful.

Some people have found that a quick and cheap solution to sleep apnea lies in using a surgical neck brace, available from local stores.

 

Check Out the American Sleep Association for more information on sleep disorders.

8 Ways To Stop Snoring

Most people don’t snore, or at least they don’t disturb anyone else when they do but almost half of us snore at least sometimes, or are disturbed by someone who does. Snoring may be seen as a joke but it can be very serious for sufferers or their sleeping partners, leading to sleeping in separate bedrooms or even total separation or divorce. Snoring is not only a nuisance to the sufferer and their sleeping partner but as many as 75% of those who snore have obstructive sleep apnea (OSA). OSA sufferers stop breathing for short periods during their sleep. This can increase the risk of high blood pressure, stroke and heart disease.

Anything like a cold or flu or even allergies that stuff up your nose and mean you breathe through your mouth instead, can make you snore, On a temporary basis, you can get over-the-counter medicines or nasal strips to keep your nostrils open but if you’re constantly stuffed up talk to your medical adviser.

Ways to reduce or prevent snoring

  • Sleep on your side. Try sleeping with two or three stacked pillows so you’re not flat on your back but don’t make them too high as that can also cause snoring from tilting your head too far forward. Sew a small pocket on the back of your pajama jacket and put a tennis ball in it so you don’t sleep on your back.
  • Check up on any drugs you are taking. Sedatives, muscle relaxants, and some antidepressants can relax your tongue and the muscles in your throat and this can lead to snoring Your doctor may be able to change your medications if this would help.
  • Get enough sleep. Make getting enough sleep a habit. Go to bed and rise at regular hours.
  • Don’t drink alcohol less than 3 or 4 hours before bed. Sleeping pills can also have the same effect, not only making snoring more likely but possibly worsening the quality of your sleep.
  • Cut back on smoking. This irritates the throat lining and narrows the air passages, leading to snoring
  • Keep your bedroom air moist. This helps lubricate your throat and makes breathing through your nose easier, reducing snoring. A humidifier may help.
  • Treat allergies with antihistamines before going to bed. People with allergies may find they snore more during allergy season. And taking this treatment before bed can keep your nasal passages free during the night.
  • Try tongue and throat exercises. Some people snore because the muscles in their mouth and throat have lost tone (slack or loose). Exercising these muscles can improve the muscle tone and reduce snoring. You can find a number of programmes that teach you singing exercises that will greatly improve your muscle tone. Or just try singing more often or even play the Australian didgeridoo. Research has found that volunteers who performed the exercises shown below daily over a period of three months not only reduced their snoring frequency but also snoring intensity compared with those who didn’t do the exercises.

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Exercise 1: Push the tip of the tongue against the roof of the mouth and slide the tongue backward.

Exercise 2: Suck the tongue upward against the roof of the mouth and press the entire tongue against the roof of the mouth.

Exercise 3: Force the back of the tongue against the floor of the mouth while keeping the tip of the tongue in contact with the bottom front teeth.

Exercise 4: Elevate the soft palate (the back of the roof of the mouth) and the uvula (the fleshy protrusion that hangs from the soft palate) while making the vowel sound “A.”

Check out the video for more information on stopping snoring.

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A CPAP machine may be prescribed for people who have sleep apnea. In sleep apnea, the sufferer may stop breathing while sleeping, resulting in loud snores as their body tries to restore the oxygen supply or even waking the person up from sleep regularly throughout the night. This can lead to people suffering constant fatigue and relationship problems because they may keep their partner or even the whole neighborhood awake with snoring.

CPAP stands for Continuous Positive Airway Pressure and is applied through a mask and hose connected to a pump. This provides a continual positive flow of air into the nose and this keeps the airways open while the user is sleeping, preventing breathing stoppages, snoring and helping the person get a more refreshing night’s sleep.

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If you want to stop snoring, one of these may be able to help you.

Stopping snoring

spaceperson in suit

Stop snoring!

Persistent snoring

Snoring – it affects pretty much everyone at one point or another. However, some people snore much more frequently than others. Persistent snoring not only affects the quantity of your sleep, but also the quality of it. This can leave you feeling fatigued throughout the day, which will leave you more irritable. It can also increase the likelihood of developing some serious health problems. Also, snoring may cause your partner to stay awake as well. This can lead to relationship problems if it isn’t addressed sooner or later. They could maybe end up wishing you were in outer space or at least inside a spacesuit! If you are tired of how your snoring is affecting your life, you’ve come to the right place. In the following article we’ll talk about possible causes for your snoring and what you can do to finally get a handle on it and stop snoring immediately – perhaps.

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Why snoring happens

Before looking at how you can stop snoring, let’s look at why you are snoring in the first place. There are several different reasons why someone might snore. Some of the most common include…
1. Age – As you get older, your throat gets thinner and the muscles become weaker making you more susceptible to snoring.
2. Sinus and nasal problems – When your airways are partially blocked, it is harder to breath which can create a vacuum within your throat.
3. Being out of shape or overweight – Lack of muscle tone and excess fatty tissue have been shown to contribute to snoring.
4. Sleep posture – People who sleep on their back are more likely to snore because their throat muscles relax, blocking the airway.
5. Medication, smoking and alcohol – Any of these can cause your throat muscles to relax which can lead to snoring.

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How to stop snoring

If you’re a snorer, chances are you can attribute it to one or more of the causes mentioned above. Having said that, it is possible to reduce, and in some cases eliminate, your snoring altogether. The first thing you are going to want to try is to make some lifestyle changes. If you feel that your snoring may be caused because you are out of shape and/or overweight, you should strongly consider diet and exercise as a means of reducing your body fat and becoming more conditioned. It would also help to stay away from drinking, smoking and any type of sleep medication or medicines that cause you to become drowsy.

Aside from lifestyle changes, you may also want to establish a bedtime ritual that will help keep you from snoring. Make it a habit to stop eating and consuming caffeine at least two hours before going to bed. You may also want to set up a humidifier in your bedroom to keep the air moist, as dry air can also cause you to snore. If you have blocked nasal passages, consider using a nasal decongestant or Neti pot right before you go to bed. When it finally is time for you to go to sleep, position your head so that it is raised slightly because this will make it easier for you to breath throughout the night. Also, make sure not to sleep on your back. Back sleepers may want to tape a tennis ball to the back of their pyjama shirt to make sure they sleep on their side or stomach.

stop snoring

As mentioned earlier, many of the causes of snoring can be linked to weak throat muscles. There are several throat exercises you can perform throughout the day that may help your muscles become stronger. One great exercise is to place your tongue behind your teeth and move it back into your throat. Hold this position for 3 minutes each day. Another great way to strengthen your throat muscles is to sing loudly. Depending on how good a singer you are, you may want to reserve this exercise for the shower!

If none of the remedies mentioned so far have worked, it may be time for you to see a doctor. There may be some underlying, more serious condition which is causing your snoring. At the very least, your physician will be able to rule out any serious health problems.

Snoring is a completely natural bodily function, however it can become a problem if it occurs too frequently and these tips can help you banish snoring to a considerable extent.

If snoring remains a problem, there are further solutions that can be considered.

Exercises for snoring and sleep apnea

Your neck, throat and jaw muscles need exercise too

big cat open mouthSnoring and sleep apnea can both be a result of your throat getting blocked while you sleep because your muscles sag and your throat closes when you sleep. By strengthening the muscles in your neck, throat, and jaw, it is possible to enable your muscles to remain toned, so they don’t sag and block your airway. Exercise your neck and throat by spending a few minutes every day performing exercises designed to strengthen the tongue, jaw and neck area. Strengthening these muscles can increase your throat strength and decrease the chance that it will go slack while you are sleeping.

Exercise your mouth and throat

Throat exercise will strengthen the muscles in your throat, keeping them from collapsing during the night. Try pressing your tongue against the roof of your mouth, then hold it there for two or three minutes. You can also use a balloon. First take a deep breath through your nasal passages, then inflate the balloon as much as possible. Repeat this five times. These exercises will strengthen your airway muscles. Another simple exercise that you can do to help prevent snoring is to say your vowels. Take a few minutes a few times a day to say a, e, i, o and u. Say each letter loudly and draw out the sound to last 5-10 seconds each. This will help strengthen throat muscles that are lax and may help eliminate snoring and sleep apnea. You can also give singing a try. Singing is a natural form of exercise for the muscles in the throat and soft palate. Since snoring is sometimes caused by lax muscles in these areas, strengthening them can help. So go ahead and belt out your favorite tune every day, it might give you a quieter and more peaceful night’s sleep and help you stop snoring!

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Exercise your tongue

Tongue exercises can also be beneficial because a lot of snoring arises when your tongue falls back and blocks your airway while sleeping on your back. The best exercise consists of sticking your tongue out as far as possible and keeping it straight and then moving it from the right to the left and then up and down. Try to do this roughly 15 times a day.

Exercise your body

Add regular exercise into your routine. Exercise not only tires out the body, it helps relax your mind as well. With a good exercise routine, you may find that a more normal sleep is possible. It may keep the snoring or sleep apnea symptoms from being as severe or even not appearing at all.

If exercise is not for you….

If the mouth and throat exercises don’t help, then a great way to ensure that you do not sleep on your back and cause snoring or sleep apnea to occur is to use a tennis ball to prevent rolling onto your back. You can place one in a pillow behind your back and when you roll over in your sleep, the tennis ball will make you roll back on your side. You could also sew the tennis ball into a pocket on the back of your night clothes. If a tennis ball is too large, you could try a table tennis ball instead.

Best Way To Stop Snoring!

Are you looking for the best way to stop snoring?

Problems caused by snoring

Find the Best Way to Stop Snoring and let everyone get some sleep!

Snoring keeps others awake

Snoring is a very common problem and many people suffer from it. It can jar you from your sleep, disrupting it, and that of your bed-mate and even people in other rooms. This can have health effects by preventing you reaching deep, restorative sleep, meaning that you can suffer from fatigue and irritability the next day, as well as a dry mouth and possibly a sore throat. Yet those who are not affected often do not understand the problems it can cause. Even when close friends or relatives describe the difficulties they face with their own snoring or that of a partner, they are often met with smiles, shoulder shrugs or disbelief that snoring could cause such upheavals. Yet it can cause severe family problems, and lead to family break-ups, as the spouse is unable to sleep in the same room as the snorer.
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If you are looking for the best way to stop snoring read the testimonials from satisfied customers try the sample exercise and see if this might be the best way to help you stop snoring completely, with no pills, no gizmos, no surgery! You may even be able to stop snoring immediately.

What is snoring?

Snoring is noisy or troubled breathing during sleep and is both a sleeping disorder and a breathing problem. It may be a sign of sleep apnoea (apnea), which is potentially fatal as the snorer actually stops breathing for extended periods of time, so that you have periods of heavy snoring, followed by periods of silence where the breathing has stopped or nearly stopped. This is not only a health problem for the snorer but can be very disturbing to a sleeping partner who may lie awake waiting for the snorer to start breathing again! The snore can happen on the in breath or the out breath and the problem can range from the level of “mild nuisance” to a level that can, literally, disturb the neighbours or be heard out in the street!

What health problems are associated with snoring?

Snoring is linked to sleep apnea (apnoea), which is related to cardiovascular (heart) disease, hypertension (high blood pressure), obesity, asthma, depression and anxiety and can be linked to a history of smoking and sinus conditions. Snoring can also be a sign of a medically serious problem called Obstructive Sleep Apnea (OSA) with complications that may include hypertension, heart attack and stroke. It is often associated with middle age and being overweight. Snoring is more common in men than in women but is not limited to overweight men. While snoring by itself may be more of a social than a medical problem, by causing sleepless nights, it is wise to consult your medical adviser for severe snoring problems, as these can also destroy relationships as well as being linked to serious health problems or severe fatigue during the day. Note: Sleep deprivation is different from insomnia. Having insomnia means you have problems going to sleep or staying asleep, whereas sleep deprivation caused by snoring or sleep apnoea has nothing to do with wakefulness. You may not even realise that you are being woken many times a night by sleep apnoea (apnea) and so may not realise that your constant tiredness is due to sleep deprivation.
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How is snoring caused?

Snoring is caused by blockages in the airways (the mouth and the nose). If the nose is blocked or partially blocked (perhaps by a cold) or becomes too dry, breathing automatically switches to the mouth. If the tissues of the soft palate in the mouth become too relaxed, they soften into the mouth creating a partial blockage and then they vibrate with the passage of air into and out of the lungs. It is this vibration that causes the snoring noise.

Why do people snore?

There are a number of possible reasons for people snoring, some of them temporary (for instance if you have a blocked nose from a cold) whereas others may be less temporary (perhaps due to overweight).
What are the possible causes?
Some reasons for snoring include:

  • Being considerably overweight – especially if you have a lot of fat round your neck;
  • Alcohol. This relaxes your muscles and so narrows the airway
  • Some types of antidepressants and sedatives can have the same effect as alcohol
  • Smoking.
  • Allergic rhinitis, which causes the inside of the nose to become swollen
  • Being a ‘mouth breather
  • Polyps (small growths) in the nose

You can read more about snoring on Wikipedia

How can snoring be stopped?

There have been many so-called “cures” for snoring through the years, including garlic gargles and tennis or table tennis balls sewn into the back of the pyjama jacket to stop you lying on your back. The British Snoring & Sleep Apnoea Association (BSSAA) decided to try out the top ten with 2,000 volunteers, but not one of the remedies worked – the snorers kept on snoring.
Because there are a number of reasons for snoring, it’s important to determine WHY it is happening and then choose the correct method to address the problem. For instance, if you have polyps in your nose, then it is unlikely that certain methods that would work for others will work for you. For some people, losing weight or cutting out alcohol or cigarettes or sleeping on their side may be sufficient to stop snoring. This is why it is important to check out with your medical adviser as to what might be causing your snoring, especially if you may be suffering from sleep apnea (apnoea).
However, many of the reasons for snoring all come down to one cause – lack of tone in the muscles of the mouth. In other words, the muscles in our mouths are a bit slack. We do not snore during the day, because we have sufficient tone there to keep the airways open but when we are asleep, our whole body relaxes, including the muscles in our mouths and we have less “tone”, allowing the soft palate to reduce the airway in our mouth, leading to the familiar snoring.
There is now a program that will help you to open up your throat with a series of 3 minute exercises that may even help stop you snoring on the first night!
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Why is this program the best way to stop snoring?

This program was created by a snorer and his wife, who had been a classical singer and who now teaches singing. Christian Goodman snored for 20 years. His snoring was so bad that he and his wife had to sleep in separate rooms and he spent years of research trying out various remedies for snoring but not one of them worked. From his research, he realised that snoring was always caused by some kind of a block in the breathing passages and that any “cure” tried to remove that block. When he explained this to his wife, she told him that this was what she did with her student singers all the time – helped them strengthen their breathing passages to keep them clear and open for singing!

Christian Goodman worked with his wife learning these exercises and changing them round to address his problem areas. Within 3 weeks of starting the exercises, he had completely cured his snoring problem.

No drugs, no surgery, no gadgets or gimmicks, just exercises that will help strengthen your breathing passages to keep them open all night long and let you get the sleep you (and possibly your sleeping partner) so desperately need.

Christian is so sure that these exercises work that he provides an example of an exercise that you can try out immediately, for free. The sample exercise opens up the throat and helps to remove one of the causes of snoring – a tense jaw. There are 24 exercises in total, aimed at different parts of your breathing apparatus and all designed to help you stop snoring. So if you are looking for the best way to stop snoring, read the testimonials from satisfied customers try his sample exercise and see if this might be the way to help you stop snoring completely!

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Of course, there are always other products available too:
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