8 tips against snoring and 2 tips for their partners

Tips for snoring:

1. Sleep on your side

You snore earlier when you lie on your back. Sleeping on your stomach is stressful for your neck so preferably sleep on your side. People snore on their backs because the muscles of the soft palate, the uvula and the tongue relax, blocking the airway. An anti-snoring bracket can then help to keep the tongue in the same position while sleeping so that it does not roll back and block the airways.

2. Fall off

Overweight can cause snoring, especially because of the extra weight in the neck and face. It is known that fat people snore more often than thin people. Lose weight is best done gradually and by a combination of more exercise and healthier eating. Scientists discovered that a low-calorie diet with a higher amount of protein improves the quality of sleep for middle-aged adults. FitChef (hardcover) contains 246 pages with practical health  tips and 105 protein-rich recipes for every moment of the day!

3. Avoid alcohol

Drinking alcohol makes you snore faster. Alcohol suppresses the nervous system and weakens your muscles. In particular, a slack tongue, mouth and throat cause the snoring sounds. And snoring can be loud! The sound of a snorer is similar to the constant hearing of traffic that is passing by.

4. Treat your allergy

It is possible that your nose is often blocked because you are allergic to something. Known allergies are hay fever , dust mite allergy , or allergies to dogs and cats. Do you suspect that you are allergic to dust mites or pets and do you often suffer from itching, sneezing, eczema and / or watery eyes? Then do a self-test. The new Allergy-Check® 3-in-1 inhalation is a unique allergy test with which it is now possible to test at once for the 3 most common inhalation allergies (cats, pollen and dust mites).

5. Treat your cold

When you have a cold, your nose is blocked and you have to breathe through your mouth, which increases the chance of your snoring going. You can temporarily use a nasal spray  to clear and clean blocked nose and sinuses (sinuses). Or you use a  nose shower to clean your nose.

6. Stop smoking

Smoking irritates the airways, causing an allergic reaction. This reduces the absorption capacity of your lungs and the nose and sinuses are clogged faster. There are plenty of tools to stop smoking. For example, use nicotine patches  or nicotine chewing gum . Are you rationally built? Then read the bestseller Stop smoking (ebook)   by the American writer Allen Carr.

7. Ensure adequate sleep

Make sure you keep a healthy sleep rhythm so that you sleep well enough. Read the  15 tips for a better sleep . Or order the book Sleep like a rose . Sleep like a rose contains the pioneering method of Dr. Guy Meadows. His program, which lasts five weeks, is based on ACT (acceptance and commitment therapy). The method works excellently in people who do not receive a healthy night's rest due to an excess of brain activity.

8. Tell your doctor if you are pregnant and snoring

If you are pregnant and snoring, tell your doctor. You can snore due to weight gain or hormonal changes. Pregnant women who suffer from snoring appear to have an increased chance of developing preeclampsia, or pregnancy poisoning. Another risk is increased blood pressure.

Tips for Partners

1. Block the sound

Snoring sounds can give you sleepless nights as a partner. While the snorer seems to enjoy his night's rest undisturbed, you do not close your eyes anyway. Buy good earplugs so that the sound can block. There are many types of earplugs today, including special earplugs for people with a snoring partner . The special filter filters the "irritating" sound of snoring, while you still wake up from the alarm.

2. Pick up the cause

Because the snorer himself does not suffer from his sleep problem, he or she will take it less seriously. But that is not right! There are many ways to combat snoring: as for example:

• anti-snore throat spray
• anti-snoring nosestrips
• nose spreader
• anti-snoring braces

Also read the book:  Living with snoring and apnea . When someone snores hard every night, it is wise to have this examined by a doctor. There is a danger that the snorer also suffers from sleep apnea . With sleep apnea, breathing will stop between a few seconds and a minute and a half while sleeping. This is a serious sleep disorder .

Read More

Trick to fall asleep in 1 minute

There is a trick that allows you to fall asleep within a minute. You do not need anything and you can apply this sleep trick directly. You will probably sleep within a minute! An easy and very effective way of de-stressing and relaxing by applying specific breathing techniques.


Breathing is a unique body function because it runs automatically and therefore functions on its own but can also be controlled consciously. The 4-7-8 technique uses the conscious control to relax the body.

The 4-7-8 sleep trick

• Take a comfortable position.
• Place the tip of your tongue against the back of the upper teeth during the exercise
• Breathe in for 4 seconds through the nose with the mouth closed
• Hold the breath for 7 seconds
• Breathe completely out through the mouth with a sssshhh sound
• Repeat this cycle 4 times in total

Tips

• Keep the tongue in place during exhalation
• Breathe in with abdominal breathing to optimize oxygen absorption
• Do this exercise 2-3 times a day
• Use the 4-7-8 technique before bedtime

Do you want to fall asleep quickly?

Do you want to fall asleep quickly? Then buy good earplugs , melatonin or a sleeping mask .

Read More

How do you treat and correct your snoring?

Snoring is sometimes seen as something funny, but is actually very serious. First of all, your snoring keeps your bed-mate and housemates awake. In addition, snoring is in many cases a sign of the potentially fatal condition of sleep apnea syndrome.

Here are the 10 most important causes of snoring, numerous tips to stop snoring and advice to treat sleep apnea ...

How does snoring occur?

Snoring is caused by the slackening of the tongue during your sleep. A flaccid tongue sinks towards your throat & narrows the airways when you lie on your back. The tongue makes your breathing more difficult and you automatically suck air in with more force. Because of the stronger suction the soft palate and the uvula are sucked towards the larynx. The tissues cause the tissues to vibrate and a moderate to extremely loud snoring noise occurs.

Snoring is therefore - directly or indirectly - always caused by weak tissues (tongue, uvula, palate, tonsils, etc.) in the back of the nasal pharynx.

The 10 major causes of snoring

• Almonds (from nose & throat)
• Polyp (in the back of your nose)
• Hay fever or pollen allergy
• Overweight & obesity
• Age (the older, the worse)
• Hormones (pregnancy, transition, etc.)
• Medications (tranquillizers and others)
• Alcohol (relaxes the throat muscles)
• Smoking (irritates the mucous membranes)
• Sleep apnea syndrome (SAS)

Below we discuss the causes of snoring - one by one, along with the associated symptoms and treatments. Hopefully you will stop snoring thanks to this information!

1. Snoring because of your nose & throat almonds

Your tonsils are often the cause of snoring ... Your tonsils are part of your lymphatic system; your lymphatic system is part of your immune system. The transition from the mouth and nasal cavity to the throat contains many and thick lymph tissue. The two best known thickenings are:

• Nose almond (the thickened tissue in the roof of the nasal pharynx)
• Throat tonsils (the thickened tissue on both said in the back of the throat)

In some people, the tonsils can not control the many pathogens that are inhaled. As a result, a chronic (permanent) infection of the tonsils can occur, giving you various symptoms (fever, sore throat, sinusitis etc.) and can not stop snoring.

So you can start to snore enormously if your nose and / or throat tonsils are infected by a virus or bacteria, are naturally extremely large or swollen by irritation or an allergic reaction.

Stop snoring because of your throat & nose almonds

If you snore often and hard due to large, inflamed and / or swollen tonsils, these can be removed (partially) surgically. Cutting almonds can stop you from snoring!

2. Snoring at the hands of a nasal polyp

Many people snore because of a polyp. A polyp or nose polyp involves a small swelling in the nasal mucosa that covers the inside of your nasal cavity. A nasal polyp is usually caused by a local, allergic reaction. This causes the nasal mucosa to swell up locally, eventually forming a small "bag" consisting of mucous membrane. A polyp can cause you to snore hard and can not stop snoring.

Treatment of snoring because of polyp in your nose

If you snore because of a nasal polyp, you can get medication such as Flixonase (fluticasone) or Nasonex (mometasone). If medication does not work, the polyp can always be removed surgically if you want to stop snoring.

3. Hay fever can cause snoring

Many people who snore and loudly snore - contend - consciously or not - with hay fever. Hay fever means that you are allergic to pollen from flowers, grasses, plants and / or trees. If you inhale pollen while you are allergic to it, your nose and throat mucus will swell, causing you to suffer from snoring. Pollen is also called 'pollen'; hay fever is therefore also known as pollen allergy or pollinosis. If you snore a lot, then there may well be hay fever!

Treating hay fever to stop snoring

If you suffer from excessive snoring, let yourself be tested for allergies. Your doctor can refer you to the general practice laboratory for an allergy test. If it turns out that you are suffering from hay fever, you will usually be prescribed medicines (antihistamines) which will stop you from snoring.

4. Snoring can be caused by obesity

The heavier you are, the more likely you are to snore. Because the higher your fat percentage, the greater the fat accumulation around the throat. Fat around your throat causes the pharynx to narrow ... And a narrow pharynx again ensures that the soft tissue in the back of the throat (uvula, tonsils & tongue) is sucked together and vibrates, causing a violent snoring sound.

Stop snoring due to overweight

You can not just treat excess weight or obesity, so there is no easy way to stop snoring due to obesity. People with overweight snore by far the loudest when they sleep on their backs ... So you can possibly try to sew a tennis ball in the back of your pajamas if you want to stop snoring. Losing weight is the most effective treatment for snoring due to obesity.

5. Snoring gets worse with age (weak throat muscles)

Age is one of the main causes of snoring. As you get older, the muscles in the back of your throat become slacker. The softer your throat muscles, the harder you will snore. If you have never snorted your life for a long time, then it is best to stay that way. If you snore at a young age, then the chances are that you are an extremely hard snorer at 60 or 65 years of age.

Eliminate age-related & health-related snoring

Unfortunately, you can not do much against the natural aging process. However, you can help prevent snoring by eating healthy and varied throughout your life, exercising frequently and not smoking. If you snore because of weak throat muscles, you can best sleep on your back. You will not stop snoring, but you limit the noise to a minimum.

6. Snoring under the influence of hormones & hormone fluctuations

Both men and women can snore worse under the influence of their hormones. This makes it difficult for you to stop snoring in case of:

• Pregnancy
• Transition & menopause
• Period
• Problems with the menstrual cycle
• Use of hormonal medicines
• Use of hormonal contraceptives
• Thyroid abnormalities (related to thyroid hormone)
• Adrenal abnormalities (related to adrenal cortex hormone)

Stop snoring because of hormones & hormone regulation

If you snore at the hands of your hormones, then there is relatively little to do. In case of health complications, you can ask your doctor for research and / or medication. In general, you can not just stop snoring, because you can not simply change your hormone balance.

7. Snoring is often caused by medication

Certain medications cause the muscles to relax at the back of your throat. Thus, the soft tissue in the back of your throat is sucked in more easily with every breath and you snore. Especially sleeping pills and tranquilizers have a relaxing effect that promotes snoring.

Adjust medication to stop snoring

If your snoring is caused by medication, snoring is relatively easy to treat. You can simply avoid all sleeping pills and tranquillizers to stop snoring. Note: stopping medication should also be medically advisable or feasible.

8. Alcohol can be the cause of excessive snoring

Alcohol is one of the main causes of snoring. Alcohol loosens your throat muscles and causes snoring. The more alcohol you consume, the softer your throat tissues become and the more difficult it is to stop snoring. Moreover, alcohol also causes respiratory arrest and sleep apnea (see cause 10).

Limit alcohol intake so that you stop snoring

If you drink a few wines or beers every night, then the chances are that you snore regularly. Stopping alcohol use is therefore an excellent treatment against snoring. If you want to stop snoring, you simply do not have to take a "nightcap" anymore.

9. Snoring because of cigarette smoking (tobacco)

Smoking is a common cause of snoring. Certain substances in tobacco smoke (tar, nicotine, benzene, etc.) stimulate the mucous membranes that line the pharynx. If your throat mucosa is stimulated, chances are that it will swell, causing you to snore severely.

Stop smoking = stop snoring

Stopping smoking is therefore an excellent way to stop snoring. If you can commit yourself to stop lighting cigarettes, you will probably no longer need treatment for snoring.

10. Snoring due to sleep apnea & respiratory arrest

Sleep apnea means that the muscles are weakened at the back of the throat. You start snoring by vibrating your sagging throat muscles. Moreover, the relaxed throat muscles block your airways, so you can not breathe briefly. This principle is also called "respiratory arrest".

10.1 When do you have sleep apnea syndrome?

If you get a breath of silence 5 times a night, people also speak of 'sleep apnea syndrome' (SAS). Sleep apnea syndrome causes an oxygen deficiency during your sleep. With an oxygen deficiency your brain gives a signal to wake up. Usually you wake up with a shock, and your "normal" breathing is resumed.

10.2 How do you recognize sleep apnea syndrome?

A sleep apnea syndrome can be recognized by a number of symptoms & symptoms. The breathing stops that are very characteristic of sleep apnea are not always noticed. If you suspect that you are suffering from sleep apnea syndrome during your sleep, pay particular attention to the following symptoms of sleep apnea:

• Loud & heavy snoring
• Sweating during the night
• Waking scare with choking sensation
• Headache when waking up
• Dry mouth when waking up
• Sore throat when waking up
• Fatigue & lethargy during the day

10.3 The risks and dangers of sleep apnea syndrome

Sleep apnea syndrome is annoying, dangerous and sometimes even life-threatening! The main risks and dangers of sleep apnea syndrome are:

1. Lethargy - Sleep apnea ensures that you wake up regularly. And the hours which you sleep are usually of poor quality. So you are not very energetic during the day.
2. High blood pressure - By blocking your breathing, your heart does not pump enough oxygen through your body. This increases your blood pressure and can cause hypertension.
3. Heart failure - Sleep apnea syndrome increases the risk of heart disease such as cardiac arrhythmias, heart failure and eventually even a cardiac arrest.
4. Infarction - When sleep apnea syndrome disrupts heart rhythm, blood clots may develop. Clots can block veins and thus cause a heart attack or cerebral infarction.

10.4 Stop snoring (due to sleep apnea)

Five percent of the Dutch population suffers to a greater or lesser extent from sleep apnea, nightly respiratory arrest and snoring. Here are some solutions and treatments for sleep apnea syndrome to also stop snoring:

1. Sleep apnea test - The sleep apnea test is a handy online home test that can determine if you are suffering from sleep apnea. Note: the sleep apnea test offers insight, no definitive answer.
2. Sleep apnea device - A sleep apnea device is a box with sensors that measure the oxygen concentration in your blood. This way you have a definite answer in no time.
3. Sleep apnea mask - If you are definitely suffering from sleep apnea, you usually get a mask that maintains a continuous positive airway pressure during your sleep.
4. Mandibular repositioning device - A mandibular repositioning device (MRA) is a kind of sleep apnea brace that you hold in your mouth at night to keep your airways open.
5. Sleep apnea surgery- If a mask or MRA does not work, then operating is an option. A sleep apnea operation is mainly used for problems with nasal sinuses, tonsils or nasal septum.

The above 10 causes of snoring are most common. Snoring can, however, also be caused by: an abnormally large tongue, sinusitis (cavity inflammation), allergies (with regard to pollen / pollen, dust, fungi , yeasts , pet skin flakes , house dust mite excrement ,  food spores , etc.), flu & cold or a slanted nasal septum.

General tips for snoring

As you could read above, not all causes of snoring can be treated equally well. It is therefore not always possible to completely stop snoring. Yet there are a number of general tips & measures that you can implement to treat and reduce snoring ...

Nasal sprays with xylometazoline (including Otrivin®, Nasivin®, Afrin® or Vicks Sinex®) can only be used for colds. Homeopathic nasal spray (eg A. Vogel Cinuforce®, VSM Nisyspray® Kruidvat house brand or Risikind® VSM), however, you can always use and works fine for snoring. In addition, there are all kinds of other means and measures against snoring, including:

1. Anti snore sprays - Would dilate your nostrils so that you stop snoring.
2. Anti snoring cushions - Would improve your sleeping position and stop snoring.
3. Anti snoring oil - Would you strengthen your uvula to treat snoring.
4. Keeping the nose clean - The cleaner your nose, the wider the passage to your nasal cavity and the less you snore. In short: gently blowing, collecting and cleaning.
5. Keeping your throat clean - the cleaner your throat, the wider the pharynx and the less you snore. In short: brushing, flossing, gargling and carefully scraping your throat.
6. Wet the nostrils- Some people do not really snore, but squeaks or tuten. Your nose squeaks or snorts especially if your nostrils are very dry. It can therefore help to wet your nose on the inside with a wet cotton swab.

Means & medicines for snoring

In addition, there are countless producers who promise that they have found the perfect solution against snoring. Healthly, however, has strong doubts about the effect of some of these drugs against snoring. Hereby the best known "brand solutions" to stop snoring & snoring treatment:

1. SnörEx® – Bitje dat zou worden aanbevolen door KNO-artsen om te stoppen met snurken.
3. Snoozer® – Hoofd- & kaakband met een “wetenschappelijk bewezen” werking.
3. SnorBan® – Een “medisch bewezen” onderkaakbeugel om te stoppen met snurken.
4. Snoreeze® – Strips & sprays met “micro-ingekapselde oliën” ter behandeling van snurken.
5. Snurdim® – Anti snurk tabletten die op een “vriendelijke manier” zouden helpen.
6. Breath Right® – Neuspleisters c.q. neusstrips die je luchtwegen openen.

Anti snurk operatie (somnoplastiek)

Als bovenstaande tips, adviezen en middeltjes allemaal niet werkent, dan kun je altijd nog een snurk-operatie ofwel somnoplastiek overwegen. Somnoplastiek betreft een kleine operatieve ingreep waarbij de huig en het verhemelte worden verwond. Hierdoor ontstaat littekenvorming, waardoor het weefsel steviger, strakker en dunner wordt. Somnoplastiek helpt in bijna 100% van de (ernstige) snurk-gevallen om te stoppen met snurken.

Tot slot

By far the most remedies do not or hardly help to stop snoring. They mute the sound a bit or reduce the number of vibrations somewhat, but are not effective enough to serve as a serious solution or treatment against snoring. Conclusion: sleep in a comfortable bed with a comfortable pillow, never sleep on your stomach and use a homeopathic nasal spray regularly!

Do you have experience with snoring? Do you snore or do you suffer from someone else's snoring? Would you like to stop snoring & treat your snoring? Or do you have general questions or comments about sleep apnea syndrome? Please leave your comment below!

Read More

Treatments to prevent snoring

Symptoms and causes of snoring

Snoring is the sore or loud noise that occurs when your breathing is partially blocked while you sleep. Sometimes snoring may be a sign of serious illness. In addition, snoring can also be a nuisance for your partner.

At least half of adults snuggle sometimes. Snoring occurs when the air flows through the relaxed tissues in your throat, causing the tissues to vibrate as you breathe and what causes that irritating noise.

Snoring prevent?

Changes in your lifestyle like losing weight, avoiding alcohol just before bedtime or sleeping on your side can help you stop snoring. In addition, there are several  anti- snoring tools for sale and there is surgery available that can reduce disturbing snoring. However, these are not suitable or necessary for anyone who snores. Symptoms

Depending on the cause of snoring, you may be symptoms:

• Noise during sleep
• Excessive sleepiness during the day
• Difficulty with concentrating
• Throat pain
• Restless sleep
• Talk to breath and a suffocating feeling at night
• High bloodpressure
• Chest pain at night

Causes

Many factors, such as the anatomy of the mouth and the sinuses, alcohol consumption, allergies, colds and your weight can be the cause of snoring.
If you occasionally go to sleep from a slight sleep, the muscles will relax in the palate of your mouth (the soft palate), tongue and throat. The tissues in your throat can relax so much that they can partially block your airways and vibrate. And the more the airways are narrowed, the more powerful the airflow becomes. This causes the tissue vibrations to increase, making your snoring louder.
The following conditions may affect the airway and cause snoring:

• The anatomy of your mouth. Having a low, thick, soft palate can narrow your respiratory tract. Overweight people can have extra tissue in their throats that can narrow their airways. Even if the triangular piece of tissue that is hanging on the soft palate (the hoist) is oblong, the airflow may be obstructed and vibrations may be increased.
• Alcohol use. Snoring can also be caused by drinking too much alcohol before bedtime . Alcohol relaxes the muscles in the throat and reduces your natural defenses against obstruction.
• Nasal problems. A chronic nasal congestion or a skewed distribution between your nostrils (abnormal nasal congestion) may contribute to your snoring.
• Sleep apnea. Snoring can also be associated with obstructive sleep apnea . In this serious condition, your throat tissues partially or completely block your airways, preventing you from breathing.

Sleep apnea

Sleep apnea is often characterized by loud snoring followed by periods of silence when breathing stops or almost stops. Ultimately, this reduction or interruption of breathing can give you a signal to wake up and wake up with a loud snoring or a hissing sound. You can sleep slightly because of a disturbed sleep. This breathing pattern with interruptions can be repeated many times during the night. People with sleep apnea experience at least five times during each hour of sleep periods in which respiration slows or stops.
Tip! Do the Sleeping Path Self-Test

Snoring risk factors

Risk factors that can contribute to snoring include:

• Man are. Men are more likely to snore or sleep apnea than women.
• Overweight. Overweight or obese people are more likely to snore or obstructive sleep apnea.
• Congested airways Some people may have a long, soft palate or large nasal or throat parts, which can limit the airways and cause snoring.
• Drinking alcohol. Alcohol relaxes your throat muscles, increasing the risk of snoring.
• Nasal problems. If you have a structural defect in your respiratory tract, such as an abnormal septum or chronic nasal congestion, the risk of snoring is greater.
• A hereditary facility for snoring or obstructive sleep apnea .

Snoring complications

Just snoring can be more than just a nuisance. Depending on the cause of snoring, this may lead to:

• Sleepiness during the day
• Frequent frustration or anger
• Difficulty with concentrating
• A higher chance of high blood pressure, heart disease and stroke
• An increased risk of behavioral problems such as aggression or learning problems in children with obstructive sleep apnea
• An increased risk of a car accident due to lack of sleep
• Disturbance of your partner's sleep

When should you visit a doctor

Consult your doctor if:

• You sniff so loud is that it disturbs your partner's sleep
• You wake up to breath

These can be indications that snoring is caused by a serious condition such as sleep apnea.
If your child snores, ask a pediatrician for advice. Children may have obstructive sleep apnea. Nose and throat problems such as enlarged tonsils and obesity can narrow the child's respiratory tract, which may cause your child to develop sleep apnea. The treatment of these conditions can help your child in many ways.

The preparation for your appointment

You have probably been to your GP first. This may have referred you to a doctor who specializes in treating sleep disorders or a clinician. Because appointments can be short and because there is often a lot to discuss, it's a good idea to get well prepared for your appointment. Here is some information to help you prepare yourself for your appointment and what you can expect from your doctor.

What you can do

• Note all symptoms you may experience, even if they do not appear to be the reason why you planned the appointment. Ask your partner to describe what he or she hears at night while you sleep.
• Or, better ask if your partner goes with you to your appointment so that he or she can talk to your doctor about your symptoms.
• Make a list of all medicines as well as all the vitamins or supplements you take.
• Note the questions you want to ask your doctor.

The time you have with your doctor may be limited, so compiling a list of questions can help you get the most out of your time. For snoring, some basic questions to the doctor may include:

• Why do I snore when I sleep?
• Is my snoring a sign of something serious like sleep apnea?
• What kind of research do I need?
• What happens during a sleep test?
• What treatments are available for snoring and which advice do you recommend?
• What types of side effects can I expect?
• Are there any alternatives to the primary approach you suggest?
• Are there any steps I can take to reduce my snoring?
• I have other health problems. How can I deal with these together?
• Are there any brochures or other leaflets I can take home? Which websites do you recommend to visit?

In addition to the questions you have prepared to ask your doctor, do not hesitate to ask other questions during your appointment.

What can you expect from your doctor?

Your doctor will probably, like you, have a number of questions. Being prepared to answer them can save time, leaving you more time for other points you want to spend time on. Your doctor may ask you:

• When did you start snoring for the first time?
• Are you snoring every night or just for a while?
• Do you often wake up during the night?
• Is there anything that seems to reduce your complaints?
• Is there anything that seems to aggravate your complaints?
• Has your partner ever told you that you experience interruptions or irregularities in your breathing during sleep?

What you can do in the meantime

While you are waiting for your doctor's appointment, here are some tips you can try:

• Do not drink alcohol or use tranquilizers for sleep.
• Try nose strips, anti- snoring throat spray, an anti-snap brace or other snoring tools .
• Sleep on your side instead of on your back. For this, you can use a special anti-snoring pillow .
• If a clogged nose is a problem, try a decongestant for a day or two , which you can buy at the drugstore or pharmacy.

The test and the diagnosis

To diagnose your condition your doctor will draw you, look at your symptoms and your medical history. Your doctor will also conduct a physical examination.
Your doctor may ask your partner a few questions about when and how to sniff to help evaluate the severity of the problem. When your child snores, you are asked what the severity of snoring your child is.

Imaging

Your doctor may perform a number of examinations such as an X-ray, automated tomography scan or magnetic resonance imaging to control the structure of your airways for problems such as, for example, an abnormal septum.

Sleep research

Depending on the severity of your snoring and other symptoms, your doctor may want to perform a sleep scan. Often sleep research can be done at home. Depending on your other medical problems and other sleep symptoms, you may need to sleep in a sleep center to undergo a thorough analysis of your sleep habits by a team of specialists during a sleep scan called polysomnography.
In a polysomnography you will be connected to a large number of devices that you observe during your overnight stay. During sleep research, your brain waves, the oxygen level in your blood, heart rate and respiratory tract, sleep stages and your eye and leg movements are recorded during sleep.
If a home-based sleep scan does not provide the required information, a polysomnography may be required.

Click here to check out our recommendation for the natural way to stop snoring and sleep apnea

Treatment snoring and medication

To treat your condition, your doctor will probably first advise a change in your lifestyle, such as losing weight, avoiding alcohol just before you go to sleep and changing your sleep position. If the changes in your lifestyle do not eliminate snoring, your doctor may suggest the following:

• Oral devices. Oral devices are dense dental nozzles that help promote the position of your tongue and soft palate to keep air passage open. If you choose to use an oral device, you must visit your dentist at least every six months and then check the fit at least annually and to ensure that your condition does not deteriorate. Excessive saliva flood, dry mouth, jaw and face pain may be possible side effects of wearing these devices.
• Continuous positive airway pressure (CPAP). With this approach, you wear a pressurized mask over your nose while you sleep. The mask is connected to a small pump that pushes air through your airways, leaving them open. CPAP (SEE-pap) eliminates snoring and treats sleep apnea. Although CPAP is the most reliable method for treating obstructive sleep apnea and is most effective, some people find it uncomfortable or have difficulty adapting to the sound or the feel of the machine. If you have trouble adjusting to the machine, your doctor may adjust the device by, for example, adding a heated humidifier or nasal cushions, which can help you make you feel comfortable.
• Palatinal implants. In this procedure, also known as the Pillar procedure, doctors wrap braided strands of polyester filament into your soft palate, which reduces stiffening and snoring. Palatinal implants have no known serious side effects; However, the benefits and safety of the procedure are still being studied.
• Traditional surgery. In a procedure called uvulopalatopharyngoplasty (UPPP), you get general anesthetics and your surgeon strengthens or removes the excess tissue from your throat - a kind of facelift for your throat. The risks of this procedure include bleeding, infection, pain and a clogged nose.
• Laser surgery. In a procedure called uvulopalatopharyngoplasty (LAUPPP), an outpatient outpatient surgery, your doctor uses a small manual laser to shorten the soft palate and remove your skin. Removing excess tissue increases your airways and reduces vibrations. You may need more than one treatment to control your snoring. Laser surgery and palatinal implants are generally not recommended as treatment for sleep apnea because they have not been proven to be effective. Possible risks of these procedures include pain, infection, bleeding and a clogged nose.
• Radio frequency tissue ablation (somnoplastics). In this outpatient procedure you will get local anesthesia. Physicians use a low intensity radio frequency signal to shrink the tissue in the soft palate and help reduce snoring. The effectiveness of this newer procedure needs to be further explored. Usually this procedure is less painful than other types of snoring surgery.

Lifestyle tips and home remedies for snoring

To prevent or reduce snoring, try these snoring tips:

• If you are too heavy you must lose weight. Overweight people can have extra throat tissue that can help snoring. Loss can help reduce snoring.
• Sleep on your side. Lie on your back, drop your tongue back in your throat, it reduces your airways and partially obstructs airflow. Try to sleep on your side. If you notice that in the middle of the night you end up on your back, try to sew a tennis ball in the back of your pajamas or buy a special pillow against snoring .
• To your head of your bed. Raising your head by 10 centimeters of your bed can help.
• Nose strips. Nose plastering helps many people increase the area of ​​their nasal cavity, which improves their breathing. However, these strips are not effective for people with sleep apnea.
• Treatment for a nasal congestion or obstruction. Having allergies or an abnormal septum can limit airflow through your nose. This forces you to breathe through your mouth, increasing the chance of snoring. Use an oral or decongestant spray for acute congestion no longer than three days in a row unless otherwise prescribed by your doctor. Long-term use of these medicines can have an opposite effect and make your congestion worse. Ask your doctor for a recipe for a steroid spray if you have a chronic congestion. To correct a structural defect in your respiratory tract such as an abnormal septum, an operation may be required.
• Limit or avoid alcohol and tranquilizers. Avoid drinking alcoholic beverages for at least two hours and let your doctor know that you are snoring before using sedativa. Calming agents and alcohol cause pressure on your central nervous system which causes excessive relaxation of the muscles, including the throat tissues.

Alternative anti-snoring medicine

Because snoring is such a common problem, there are many products like nasal spray or homeopathic therapies for sale. However, most of the products have not been proven effectively in clinical trials. For example, MSM (methylsulfonylmethane) is marketed in a nasal drop formula as a snoring treatment, but there is no evidence that that has any effect on snoring.
Therapies that snore can help relieve include:

• Didgeridoo. Playing the didgeridoo , a musical instrument that produces a dazzling sound can help to train the upper respiratory muscles and reduce sleepiness during the daytime. Researchers have evaluated the use of the instrument in people with sleep apnea who complained about snoring. Research has shown that those who played the instrument for about 25 minutes a day most days of the week experienced less sleepiness - a complication of sleep apnea and snoring. However, this research is preliminary and needs further research. Also, the same benefits have not been found in surveys in people who play brass instruments.
• Sing. Singing can help improve muscle control over the soft palate and upper throat. A preliminary study showed a drop in snoring among participants, who performed singing exercises for 20 minutes a day for three months. Snoring at these participants began at an adult age, they had no nose problems and were not too heavy. This technique requires more research.

Deal with and support snoring

If your partner is the one who snores, you can sometimes feel frustrated and tired. Suggest some of the home remedies  and if they do not help stop your partner's nightly noise, make sure your partner makes an appointment with a doctor.

Read on to discover how I finally put an end to years of broken sleep and constant tiredness Click here

Read More