- How to Stop Snoring
Estimated reading time: 10 minutes
Sleep is essential for our mental and physical health. But in today’s world, it keeps getting harder and harder to get a full night’s sleep and wake up well-rested. Several elements determine whether you will get a restful night’s sleep or not.
Sleep disturbances are disorders of initiating and maintaining sleep. These disorders could result in too much sleep, too little sleep, sleep-wake stages, or problems with sleep, partial arousal, and sleep stages.
After a night full of restful sleep, you will wake and feel energetic and ready to face the day. But if that isn’t the case, you might be suffering from sleep deprivation. Often sleep deprivation causes short-term effects such as tiredness, lack of concentration, and poor physical performance. In the long run, it increases the risk of obesity, diabetes, stroke, among others.
Various factors could result in sleep problems. Although causes may differ, they still end up disrupting the natural sleep cycle.
Various physical disruptions could prevent you from having a quality sleep at night.
When our body is overheating at night, it tends to prevent you from having a proper sleep. When going to sleep, make sure your room is neither too hot at night nor too cold; otherwise, you’ll keep tossing and turning the entire time. If you experience body overheating at night, you should probably set your air-conditioner a bit cold.
People suffering from chronic pain also tend not to get enough sleep. They have prolonged sleep onset and premature wakefulness. When dealing with sleep disruptions caused by pain from other existing conditions, you should see your doctor or sleep-trained pharmacist and seek further advice on the prevalent problem before you start sorting out the sleep issue.
Medical conditions such as sleep apnoea could highly contribute to sleep problems. Sleep apnoea happens when breathing stops and starts repeatedly. This results from the soft tissue at the back of the mouth and throat becoming relaxed and blocking airways.
When your breathing keeps stopping and starting all over again, it prevents you from reaching the deeper states of sleep where restoration and healing happens. You may not notice that you have obstructive sleep apnoea, but your partner will. You will mostly wake up feeling like you aren’t well-rested even when you thought you’ve slept for enough hours.
These days, solutions for sleep apnoea are prevalent. You should visit a sleep-trained pharmacist to get a proper diagnosis.
One of the most prevalent features of depression and anxiety is lack of sleep or too much sleep. 75% of people with depression have trouble falling and staying asleep. Also, people with sleeping problems such as insomnia and sleep apnoea tend to be at a higher risk of depression.
Anxiety causes constant fear and worry, which tends to prevent you from sleeping at night. People with anxiety stay up at night just thinking and worrying leading to sleep deprivation.
There are issues in our physical environment that could cause you not to sleep well at night.
When you have a snoring partner, you may end up staying awake all night due to the noise. Most people who snore suffer from obstructive sleep apnoea. When your partner stops breathing in sleep, you know they have sleep apnoea, resulting in snoring. There are many anti-snoring devices available online that could help your snoring partner.
When light is outside, our bodies tend not to sleep because melatonin gets activated by darkness. You could need to sleep during the day because you have shift work. To prevent light from interfering with your sleep, use blackout curtains or a mask to mimic night.
As much as alcohol helps with sleep onset, it also makes you wake early. Excessive alcohol consumption results in poor sleep quality.
When you overeat, it tends to mess up your circadian rhythm, preventing you from having sufficient sleep at night. If you eat too many spicy foods, it may cause acid reflux, interfering with your sleep.
Noise is a factor that could cause sleep interference at night. If you live in an area with too much noise, you can get earplugs, proof your room, or bolt the windows with soundproof material. These may help prevent noise interference when you’re resting.
The short answer is ‘NO.’ Over-the-counter anti-snoring devices aren’t effective in treating snoring problems. If you or your bedmate or roommate is a snorer, you need to consult a doctor or a sleep-trained pharmacist and see if there’s a deeper issue causing the snoring, before you start purchasing unprescribed anti-snoring devices.
Many people would go to extreme lengths to stifle thunderous snores coming from their partners or roommates. Many people find themselves buying the online anti-snoring products that, for the most part, aren’t effective.
When buying anti-snoring devices, you’ll find that they can be costly and uncomfortable. Some people end up being hurt by them, and they still snore at the end of the day!
The best solution for a snoring partner is going for a consultation with a sleep-trained pharmacist. And it isn’t costly to do this, (approx £30) so why would you prefer to buy an anti-snoring device online? It’s much better to get an in-depth look into what could be the leading cause of snoring than buying products that could end up being useless.
Some dentists are also well-trained to handle snoring and sleep apnoea. Find that dentist, and they will work closely to make sure you stop snoring. Many risks come with self-prescribed forms of medication. Most of these anti-snoring devices are risky because it’s more likely to swallow bits of these devices and hurt your jaw joints, than it is to spit them out or grind them with your teeth.
Seeing a dentist means creating an adjustable device tailored to your specific needs and made of quality material. If you can’t find a sleep-trained dentist or your not sure you need an anti-snoring device, then consult a sleep-trained pharmacist and get assessed and directed to the most appropriate help for you – taking into account your medical history.
Even though there are various anti-snoring devices, they all tend to do the same thing. They open the airways by bringing your tongue (and sometimes lower jaw) forwards as you sleep. This movement intends to increase the space behind your tongue.
There are different types of snoring devices meant to solve snoring.
This method works by moving the jaw slightly forward, which separates the vibrating parts in the throat. MADs reduce snoring. With time, this device may interfere with your teeth by shifting your jaw position.
These devices work by pulling the tongue forward and create a wider gap between the back of the throat and the tongue. Even though they don’t cause jaw discomfort, they may cause a lot of spit and discomfort due to the angle of the tongue.
Chin straps have recently become popular. They claim to work by supporting your chin during sleep to keep it closed. But are they safe and effective?
Even though there’s a high sale of anti-snoring devices, they’re not for everyone, and as this study shows they can have side effects including:
Sleeping problems are a menace to many people today. Insufficient sleep causes many chronic diseases in the long-run, so it is better to fix the problem causing your sleep disturbances instead of waiting for them to progress and become worse. Most sleeping problems have a solution. All you need to do is consult a sleep-trained pharmacist and figure out what causes your sleep issues.
Snoring is the most prevalent sleeping problem that people experience. As much as there are many over-the-counter anti-snoring devices out there, most of them are not effective. These devices are in the market to steal the consumer’s money. When buying such products, it is better to check out any studies that back up their effectiveness and the results of those studies.
Often, you will find that the company pushing to sell these products pay for the research making it biased towards conning the buyer into purchasing unwanted products.
The best advice we could give you or your partner is to consult a sleep-trained pharmacist It can literally be a lifesaver.
Alternatively, visit a sleep-trained dentist. We have put together a group of reliable dentists that you can reach out to, to get a custom-made anti-snoring device.
Featured image: https://www.pexels.com/@kampus