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Fatty tissue and poor muscle tone contribute to snoring. 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. Nasal and sinus problems. Blocked airways or a stuffy nose make inhalation difficult and create a vacuum in the throat, leading to snoring.

What you need to know about sleep apnea

Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications, such as tranquilizers like lorazepam Ativan and diazepam Valium , can increase muscle relaxation leading to more snoring. Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway. Changing your sleep position can help. Snoring could indicate sleep apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night.

Getting tested for sleep apnoea

Call your doctor if you or your sleep partner have noticed any of the following red flags:. Monitoring your snoring for patterns can often help you pinpoint the reasons why you snore, what makes it worse, and how to go about stopping it. If you have a sleep partner, they can help you fill it in. If you sleep alone, set up a camera to record yourself at night. 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.

Change your sleeping position. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specifically designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.

Sleep on your side instead of your back. Try attaching a tennis ball to the back of a pajama top or T-shirt you can sew a sock to the back of your top then put a tennis ball inside. If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side.

Alternatively, wedge a pillow stuffed with tennis balls behind your back. After a while, sleeping on your side will become a habit and you can dispense with the tennis balls. Try an anti-snoring mouth appliance. While a dentist-made appliance can be expensive, cheaper do-it-yourself kits are also available.

Exercises for Sleep Apnea, Snoring, Sinus Pressure & more. Addressing the nose, throat and tongue

Clear nasal passages. If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.

How 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. 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. Avoid alcohol, sleeping pills, and sedatives because they relax the muscles in the throat and interfere with breathing. Readers learn when snoring is a sign of sleep apnea, why the condition is dangerous, when to see a sleep specialist, where to find an accredited sleep disorder center, the latest treatments, and how to feel better fast.

Fully revised and expanded, this edition also contains a new chapter on women and sleep apnea; managing children and adolescents with the problem; advances in CPAP and other key treatments; and the latest statistics on the impact of sleep apnea on obesity, diabetes, and cardiovascular disease. About This Item We aim to show you accurate product information.

Manufacturers, suppliers and others provide what you see here, and we have not verified it. See our disclaimer. Readers will learn: When snoring is a sign of sleep apneaWhy snoring and sleep apnea are dangerous to your healthWho should see a sleep specialistWhere to find an accredited sleep disorder centerThe latest treatments and how to feel better fast NEW and expanded topics in this edition include: A new chapter on women and sleep apneaManaging children and adolescents with sleep apneaAdvances in CPAP and other key treatmentsThe latest statistics on the impact of sleep apnea on obesity, diabetes, and cardiovascular disease Snoring and Sleep Apnea: Sleep Well, Feel Better will educate readers and help them receive appropriate diagnostic tests and the most effective treatment so they can live full and healthy lives.

Specifications Publisher Springer Publishing Company.

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Customer Reviews. Write a review. See any care plans, options and policies that may be associated with this product. Email address. Please enter a valid email address. Walmart Services. Get to Know Us. Customer Service. In The Spotlight. Shop Our Brands. Plus, some research indicates that people who snore have higher blood pressure. When we snore, the noise comes mostly from the nose. When you fall asleep, those muscles relax, and the soft tissues in the mouth and neck tend to collapse inward, creating an obstruction to the flow of air.

To overcome the reduced flow, the person may unconsciously try harder to breathe. Snoring is the sound of that soft tissue fluttering in response to airflow. TRUE Sleep apnea is related to several cardiovascular problems and other medical conditions, though the evidence for some associations is stronger than for others.

There is a strong link between sleep apnea and heart arrhythmias disorders of irregular heartbeat.

Snoring Overview and Facts - Sleep Education

Sleep apnea is also a risk factor for stroke and can affect insulin resistance, leading to diabetes. When someone with sleep apnea stops breathing during sleep, the body senses it and steps in. Pervez says. The risk of death also depends on the severity of sleep apnea. The most common type of sleep apnea is obstructive sleep apnea.