Use stop snoring product that matches your need for best effect. Check them out here – watch the video

Check out the list of stop snoring product here. Choose the correct one that matches your need. Most people have tried and found them to be helpful in reducing the loudness, frequency and sometimes even stop snoring all together…

It’s time you have a good night’s sleep and awake feeling energetic and great! Also give your partner the rest they need…

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You can get many devices to help stop snoring an alleviate sleep apnea condition. What comes to mind would be dental appliances, snoring pillow, throat spray, nasal spray.

This video gives a bit information on the devices for sleep apnea. Enjoy and hope it’s useful for you.

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If you are snoring, there are some lifestyle changes and sleeping “habits” that can help you stop it. This applies mostly to those with mild sleep apnea. As you may know, sleep apnea is due to blockages to airway when you sleep. This is when the soft tissues in your throat collapsed and narrow down the airway, sometime so much that you gasped to breathe.

A few of the remedies for snoring include not eating heavy meal before sleeping, avoid alcohol and sedatives …Watch the video for information on this…

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Sleep Apnea is a sleeping disorder which many people have. Of the different types of sleep apnea, obstructive sleep apnea is the most common. It is not easy to pinpoint sleep apnea as the symptoms are rather generic. Snoring is one of the key signs to indicate sleep apnea…

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You prefer natural cures for sleep apnea? Try out some of the methods including herbs and simple adjustment to your lifestyle that can help you with sleep apnea…

This is doable and many people have managed to do it so give it a shot! As always consult your doctor…

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One of the ways to reduce snoring and treat sleep apnea is by using a mouthpiece. They are easily available and can be brought along wherever you want to go. They are also known as mouthguard.

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How do you stop snoring?

First determine whether you have sleep apnea and how critical your sleep apnea is? Many people do not know that there’s an underlying reason for their snoring, that they are having a sleeping disorder called sleep apnea.

This can be potentially life threatening …so check out the video above on the ways that you can stop snoring.

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There are different ways that can be used to cure sleep apnea. Some of the methods are just a matter of changing life style. Other are change in sleeping “habit”.

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This video outlines the breathing machine used typically by those with severe sleep apnea. The machine can be Continuous positive airway pressure (CPAP) or Variable/Bilevel positive airway pressure (VPAP/BiPAP).

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All those who snore and know that they do would want to find out means of stopping snoring.

Compiled below are some tips and tricks that is commonly used to stop or lessen snoring when you sleep.

In terms of sleeping and environment:

1. Sleep on your side instead of on your back. This is found to be helpful especially for those which have mild to medium obstructive sleep apnea.

You can use the following methods to assist you especially if you are not accustomed to sleeping by your side:

2. Use sleeping shirt or sew a pocket and put tennis ball at the back so that when you sleep on your back it will feel uncomfortable and turn to sleep by your side.

3. Use snoring pillow, some with the design that makes you sleep on your side.

4. Sleep with your head elevated so that the air passage way is not blocked – snoring pillow also helps in this.

In terms of regular lifestyle or habit:

1. Avoid drinking alcohol, tranquilizers, sleeping pills especially before sleep as they cause your muscles to relax even more. Obstruction of air passage way is due to relaxed muscle in that area which causes snoring.

2. Avoid food that induces mucus e.g. dairy products and banana.

3. Try not to eat a heavy meal before sleep. When your stomach is full, it will push down your diaphragm and restrict the breathing passage way.

4. If you are overweight it is advisable to lose some weight. There is disagreement from some parties as think people can also have sleep apnea. Nontheless, proponents say that the fatter a person is the smaller the air passage way is because there’re fats e.g. on the throat muscles. This is mentioned because there is no harm to it and some fat / obese people find that they do stop snoring after they lose weight.

5. Make use of snoring aid. This include mouth guard, nasal spray, throat spray, snore mouthpiece

6. For those who have severe spleep apnea, the doctor may recommend the use of CPAP or BIPAP

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Imagine the embarrassment caused! So there I was few years back with this predicament.

There are a few things that I did. I did a sleep test and luckily it’s not that serious case. So I bought a snoring pillow that will make me sleep by my side. Besides that I also bought a throat spray to keep the pathway clear for air movement. One particular spray which I have been using and find helpful is the snore zip product which is made from herbal component. I like the fact that it’s not made from chemicals and is made from natural ingredients.

After using it, I was able to sleep deeper now and it got thumbs up from my partner So well, that’s great news.

I know that it is different for different people. One thing for sure, get the sleep test to identify how “serious” or “minor” your snoring is – for most cases it is due to sleep apnea (read other articles in this blog for more information) but that is NOT 100% due to sleep apnea. Some people just snore;)

Anyway, there are ways that you can adopt to help eliminate or lessen your snore. So test out the methods that are recommended. We can only solve the problem if we don’t give up.

So I wish you all the best. I know from personal experience that snoring is something that I would really like to stop.

I wish you all the best and you may want to give the products that we are recommending here a try to see whether it solved your problem.

Cheers, talk soon.

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This is one way to get some rest. One tip – you can sleep on opposite direction, i.e. you sleep with you head on his/her leg side of the bed…this is to lessen the effect of the snoring sound, if it’s really loud, even with ear plugs & you are a light sleeper. Of course another solution is sleeping in separate rooms.

When choosing ear plugs, choose better quality ones, so that at least the sound you hear is minimal.

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1. Lose weight and exercise.
2. Avoid alcohol and smoking.
3. Avoid drugs that will make your muscles relax even more e.g. tranquilizers.
4. Avoid heavy meals before sleep
5. Avoid mucus producing food e.g. dairy products
6. User mouth piece to keep your airway open.
7. Use throat spray to help lubricate the tissue behind your mouth and lessen the vibration which causes snore.
8. User nose strip to help open up the nasal passage way.
9. Sleep on your side – this is one of the more effective methods that help many people.
10. Use anti snore pillow. There are many designs, some help to elevate your head, so that tissues doesn’t blocked your air way and causes you to snore.
11. Use snore shirts which helps you to sleep on your side. Some people put some “thing” on their back pockets so they remain sleeping on their side e.g. tennis ball.
12. You can also use nasal tube, which keeps the pressure on your nostril and prevent blockages to the nasal passage.

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June 29, 2010
- To use CPAP, you’ll need professional advice. It is very dangerous to attempt to use it without proper configuration.

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The contour of the pillow is designed to help you sleep peacefully and reduce the pain and aches on your head, neck and jaw by aligning them properly. It is not only for those with sleep apnea, those having insomnia also find it useful

It is easy to take care and can be washed with machine. It has many positive reviews in Amazon, so worth checking out.

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If AHI is between 5-15 it is classified as Mild sleep apnea

If AHI is between 15-30 it is considered moderate and if over 30 it is severe sleep apnea.

If you have mild sleep apnea, then it is fairly easy to lessen or even stop snoring. Take a look at post in anti snoring or apnea treatment for tips.

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You will need to know the cause of your snoring so that you can choose effective anti snoring remedies. Snoring may be due to sleep apnea, a sleeping disorder in which your breathing pauses during sleep. The duration and how often your breathing are interrupted depends on how severe your case may be.

Usually if you have severe sleep apnea, your doctor may prescribe surgery:

• Uvulopalatopharyngoplasty (UPPP). This procedure removes soft tissue on the back of the throat. The success rate is only about 65% and deteriorate with time. This most likely requires hospitalization.
• Similar to UPPP, but using laser is the Laser-Assisted Uvulopalatoplasty (LAUP). The result is also only modest and minority actually worsen the snoring problem.
• Tracheostomy is a procedure whereby the surgeon makes a quarter size opening on the neck. It’s now rarely done unless of very serious sleep apnea.
• Pillar Palatal Implant is where polyester strings are inserted into the soft palate to reduce vibration and snoring.It is non invasive and can be performed by doctor. This is only for mild to moderate sleep apnea patients.

Non surgiccal remedy includes

• CPAP – continuous positive airway pressure machine, used to help severe sleep apnea patient to breathe during sleep. User will need to wear a mask (please refer picture – a sample of CPAP mask)
• BiPAP – bilevel positive airway pressure machine is an “enhancement” of CPAP, in that there are 2 different pressure, one of inhale and one for exhale. As CPAP only has one pressure, user has to exhale against the pressure and this can be difficult for some people e.g. those with neuromuscular problem.

If you have mild to moderate sleep apnea, there are easier and cheaper anti snoring remedies which you can adopt

• Sleep on your side – this has been reported to be very effective way to lessen or even stop snoring.
• Related to sleeping on your side, you can use snoring pillow or snoring shirt to help you keep that position.
• Reduce dairy food and fat food e.g. fried stuff especially before sleep. Dairy food may produce mucus, which is one obstacles to breathing.
• Avoid drugs that makes the muscles relax too much – which tend to block the airway.
• Also exercise and lose weight if you are overweight. Fat tissues tend to make the airway even narrower.

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Sleep apnea cannot be known through normal check up as it doesn’t show in the normal test including blood test. One way to confirm whether you have sleep apnea is through a sleep apnea testing called polysomnography.

In Polysomonography, you may have to stay in a sleep clinic so that technician can monitor your sleep. There are some places where by they can help to connect you to the electrode and you can sleep at home.

This electrodes are feels like sticky stuff that they stick on your head and body to monitor heart rate, breathing pattern, muscle , eyes movements to determine how well you have slept.

As stated in wikipedia,

Apnea is a complete or near complete cessation of airflow for at least 10 seconds followed by an arousal and/or 3% oxygen desaturation; hypopnea is a 50% decrease in airflow for at least 10 seconds followed by an arousal and/or 3% oxygen desaturation

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For your partner or person who is not snoring:

• Get ear plugs – this will lessen the sound that you hear.

For the person who snore, there are a few snore relief products:

• mouth guard can help push the jaw forward and ensure the air way is open
• nose strip is a band that helps to open up the nasal passage way
• throat spray, helps to lubricate the tissues behind the throat & lessen the vibration which causes snoring.
• snoring pillow helps to elevate your head and also keep you sleeping on your side. Sleeping on the side instead of on your back is one way to lessen or stop snoring.
• snoring shirt also helps you to sleep on your side.

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Nasal strip on the other hand is “placed” on the bridge of your nose and helps to open up the nasal passage. It’s cheap and easy to bring along where ever you go.
Nasal spray is another method used to ensure that air can move freely into the nose without blockages.

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It therefore allows you to sleep more comfortably while lessen your snoring.

It does take a few days for you to acclimatise to it. It may seem to be too firm for your liking at first, however you will get use to it. Do read the instruction on proper usage. Make full use of it. Many people find that it works and have positive feedback. Great help in letting your partner sleep as well

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June 24, 2010
- Sleep apnea affects life insurance premium.

June 24, 2010
- Getting a good night’s sleep is very important for our well being. That’s why if you have sleeping problem, you’ll need to check with your doctor. If it’s sleep apnea – a type of sleeping disorders, you can take steps to alleviate the situation.

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• Avoid alcohol or drugs which causes drowsiness. These usually makes your muscle even more relax and causes blockages to the airway.
• Lose weight. Studies have shown that those who are overweight or obese tend to snore less or stop snoring after losing weight. One reason is fat tissue will make the airway narrower and higher probability to be blocked during sleep.
• Sleep on your side. Again this is to lessen the likelihood of tongue falling back and blocking the airway.
• Use some anti snoring aid e.g. mouth guard, nasal strips to help the airway remaining open during sleep.

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Chin strap is easy to wear and adjustable and more importantly you can easily bring it anywhere with you. Some people find it very effective in preventing their tongue from blocking the airway.

For adjustable chin strap that is meant to be used with CPAP/BiPAP, it’s main benefit is preventing drying of the oral and nasal area. By holding the chin in place too it encourages breathing through the nose.

When first using, adjust it so that you feel comfortable.

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Positional Obstructive Sleep Apnea refers to condition whereby a person with sleep apnea experiences twice as much disturbances in their sleep (measured through Respiratory Disturbance Index RDI) when they sleep on their back rather as compared to when they sleep on their side.

Studies have shown that more than half of those with sleep apnea have Positional Obstructive Sleep Apnea.

If you have this problem and you are used to sleeping on your back, you can try the following snoring aide:

• Use snoring pillow that will prevent you from sleeping on your back.
• Use snoring shirt. These shirts have slots where you can place something e.g. tennis ball or inflatable bag to prevent you from turning over.

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According to The News International, it seems that mortality rate of young man is higher they are left untreated. This in particular refers to those age in their 20s to 30s.  So it’s best that you have any suspicion of sleep apnea, to go for a sleep test.

Especially high in the risk group are those within that age group and who are obese, with BMI > 31.

For complete source, click here

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June 20, 2010
- The way to confirm whether you have sleep apnea is to go through a sleep test or Polysomnography.

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June 20, 2010
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Child sleep apnea can also happens. So don’t be caught by surprise.

Sleep apnea, is a condition where the breath actually pauses multiple times and disrupt the sleep. This is due to obstruction to the airway – which may be the nasal passage or blockage to the wind pipe/ throat area.

This conditioned should be known and treated as sleep apnea can be very dangerous depending on severity. As sleep apnea prevents the child from having a good night’s sleep, it can cause a few problems. The child can have difficulty concentrating and learning. Many sleep apnea children also has ADHD, some are depressed, frustrated and become very difficult.

If your child snores, gasped or choked when he/she sleeps or frequently have to go to toilet, can’t sleep well, it may be a symptom. Note: not all sleep apnea cases involves snoring. If someone in the family has sleep apnea, it is possible that the child can “inherit” it. To confirm that it is a real case, send your child for sleep test, known as polysomnography in which the technician will hooked your child with electrodes to record what happens during sleep e.g. the eyes movement, muscle movement, heart etc.

Send your child for a test if you suspect he/she has sleep apnea.

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When put on, it helps to clear the nasal passage, so that air can come in and you can breathe easily. The device clips on your nose. You have to adjust it for comfort. However once you get use to it, you need not bother with nose strips anymore. Most user reported that it helps them (and their partner) to sleep peacefully.

You may want to try this out. Many thumbs up from users.

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When you use anti snoring nasal spray, it opens up the nasal passage so you need not breathe through your mouth during sleep. If there’s no air coming in through your mouth, the soft tissue in your throat will not vibrate and causes snore.

There are many different types of anti snoring nasal spray which you can easily get from the pharmacy or online vendor like amazon. If you have not used any before, best to buy just one to test the effectiveness for you. As mentioned above, it can help if the cause is because of obstructions in the nasal passage. If the cause is something else, the effect may not be there.

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1. Anti Snoring chin strap or jaw supporter which help to support your lower jaw. It is worn around your head and chin. The purpose is your lower jaw do not fall back during sleep as this will narrow or even block the airway.
2. Mouth guard or mouth piece is another anti snore device. It is put into your mouth during sleep and will push your lower jaw slightly forward to maintain opening of the airway during sleep. You have to mold the mouthpiece so that you are comfortable.
3. Another snoring aid is the nasal strip. This is a piece of strip which you paste across your nose bridge and it will keep your nasal passage open.
4. There is also nasal spray which will keep the nasal passage open.
5. Throat spray is also available to lubricate and tighten the throat muscle and stop you from snoring.
6. In addition, snoring pillow helps you to sleep on your side instead of on your back. Studies have shown that sleeping on the side tends to lessen snoring as gravity doesn’t pull the muscles down and block the airway.
7. Besides snoring pillow, snoring shirt also helps to keep you sleeping in side position.

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Sleep apnea often goes untreated, mostly because it happens during sleep and is not detectable during your normal checkup with your GP.

However it should not be taken lightly. Below are critical dangers of sleep apnea if left untreated.

• It can result in irregular heartbeats.
• Also increases your risk for heart attack, heart failure, diabetes, high blood pressure, stroke.
• It raises the possibility of having accidents in the work place or driving accidents.
• It may also cause obesity as it interrupts with the body’s production of leptin, a protein which affects your appetite. With less leptin, you have the tendency to eat more.
• It may result in depression and agitated.
• Loss of concentration and poor memory.
• Attention Deficit Hyperactivity Disorder, ADHD in children

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Below is a list of obstructive sleep apnea cause:

• Tongue and throat muscles relaxes too much during sleep and blocked the airway. This can be due to many reasons, e.g. alcohol, sedative, age.
• Inherent body structure, i.e. having large tonsils or adenoids, large tongue and deviated septum
• Being overweight and obese can result in throat tissues getting bigger due to fat and narrowing the airway. However not all those who are sleep apnea are overweight.
• Congestion of the nose due to whatever reasons including sinus, smoking, cold etc.
• In some cases, sleep apnea is inherited – it seems to run in family

Depending on the cause and the severity of sleep apnea, the treatment is different. Please refer to the Sleep Apnea Treatment categories for information on this.

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The anti snoring device, stop the jaw from falling down when you sleep. This increases the airway space and decreases the velocity of air against the soft tissue which causes snoring.

It can help in reducing obstructive sleep apnea, allowing you to have uninterrupted sleep and reducing daytime fatigue. People who have used my snoring solutions reported that it help them to get a good night sleep and snoring are lessen if not stopped. Children who suffers from sleep apnea, which also result in not being able to concentrate in class or have ADHD also shown improvement after using the anti snoring chin strap. Check out My Snoring Solutions here.

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This is helpful in increasing the airway space and reducing the velocity of the air movement. When the velocity is lessen, the vibration of the soft tissue which causes snoring will also decrease.

Most people have used anti snore chin strap and find it comfortable and effective.

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Many people who suffers from sleep apnea are advised to sleep on their side rather than their back.

Sleeping by the side is known to lessen the likelihood of collapse of muscle which caused blockage of the airway and gasping and snoring during the night.

Apnea pillow is created to help you maintain the side position and not roll over to your back during your sleep. Usually this snore pillow is designed to elevate your head, support your neck and help you with having proper body alignment during sleep so that when you wake you, there’s no ache and pain on the neck, shoulders and other parts of the body.

Snoring pillow is one of the best non-intrusive way to help in mild to moderate sleep apnea patients, especially if you are having problem sleeping on your side.

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Mandibular Advancement device is a device worn in your mouth to prevent obstruction of the airway. It moves the lower jaw forward preventing collapsing of muscle during sleep and also tightening the tissue of the upper airway.  This is sometimes known as anti snoring mouth guard or mouthpiece.

Through tightening of upper tissue, it lessen or even stopped the vibration of those tissues which cause lout snoring.

Many people wear this as there’s no surgery involve and it is easy to carry around wherever you are.

New designs have been invented to make the mandibular advancement more comfortable to wear. It does take a bit of time to shape and get use to. However once you have gone through that phase, it’s rather effective in prevention of snoring if you have mild to moderate obstructive sleep apnia.

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June 6, 2010
- It’s best to get a proper diagnosis if you are unsure.

June 6, 2010
- It is important to check the causes of poor sleep. As the saying goes, “Better safe than sorry”.

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Sleep Hypopnea is a partial obstruction of the airway as oppose to apnea which is complete obstruction of airway. Even though it is partial, it may distrupt the quality of the sleep.

Sleep Hypopnea or sometimes spelled as Sleep Hyponoea causes desaturation in your body’s oxygen (O2) level and increase of carbon dioxide (CO2) level. The degree depends on the severity of the obstruction. As a result sleep is disturbed and you may feel lethargic and unable to focus during the day.

Often to doctor will combine sleep hypopnea index and sleep apnea index – to get AHI (apnea hypopnea index) – a measurement on how many times on average per hour that there’s apnea & hyponea episode. Anything > 5 means you suffer from obstructive sleep apnea.

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To confirm whether you have sleep apnea, usually, the doctor will conduct a sleep test, known as polysomnography.  You can either overnight at a clinic or at home with the help of technician. You are hooked up with electrodes which will measure your sleep in terms of brain activities, breathing and heart rate, any sound (including snoring and gasping), eyes and muscle movements etc.  The usual summary of the results is apnea-hypopnea index (AHI).

AHI measures the total number of apnea and hypopnea per hour of sleep. If AHI > 5, then it is confirmed that you have ObstructiveS leep Apnea. If the value is > 15, then you have Moderate Obstuctive Sleep Apnea. Lastly if the value is > 30, you have Severe Obstructive Sleep Apnea.

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Ways to prevent snoring depends very much on the causes and severity of your case.  There’s no one method that cure all circumstances.  Certainly if your case is mild than certain changes in lifestyle can be effective way to prevent snoring.

Below are some ways on how to prevent snoring:

• Stop smoking. Smokers including secondary smoker relaxes throat muscles and therefore leads to or worsen snoring.
• Stop alcohol intake. They have the same side effect as smoking.
• Some medications which induces muscle relaxation may also have the same consequences as alcohol. Check with your doctor to know more.
• Lose weight will reduce fatty tissue in the throat which hinder your airway.
• Do not eat too much before sleep.
• Avoid food that causes the formation of mucus e.g. wheat, eggs
• Sleep on your side instead of on your back. This will reduce the effect of gravity to pull your jaw down and obstruct the airway.

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Many people have shown reduction in snoring when they sleep on their side as opposed to sleeping on their back.  This is because side position will prevent your jaw from falling back and obstruct your airway.

However, due to normal habit, usually people will turn back and resulting in continual snoring as usual. Some people put tennis balls on their shirts to stopped them from rolling back.  This option can be a painful and uncomfortable one.  Another way is to wear an anti snore shirt which have slots for you to put in “bumpers” which will prevent you from rolling over and lessen your snoring. This will allow you to sleep comfortably in addition to lessen snoring.

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New invention has resulted in more ergonomically-designed pillow, where you can rest comfortably and in a more natural posture.

Some are specially made, to make you sleep on your side instead of on your back. Studies have shown that this can help reduce or stop snoring altogether.

Other snore pillow is made to help keep your chin away from your chest. This position will result in continued opening of airway when you are fast asleep.

It is important that the snore pillow that you chooses properly support your head and neck and improve your body alignment. After all, you don’t want to wake up having a sore neck.

photo credit: craigmdennis

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There are a few snoring device which are often use. We will discuss 5 common snore devices.

Different devices target different areas of blockages along the air way, which consists of the nose, mouth, throat and windpipe.

photo credit: mackarus

1. One of them is the nasal strips. This is a comparatively cheap solution and easy to be carried with you wherever you go. The nasal strips will open up the nasal valve, enabling air to pass through and minimizing or in some cases stopping blockage to the air way.
2. Besides nasal strips, there are also nasal sprays and nasal dilators. Nasal sprays normally delivery drugs which help to clear nose congestion.
3. On the other hand, nasal dilators are devices which are put are placed in the nose channel so that the nostril remains open, thus preventing you from snoring.
4. Mouth guard or mouth piece or oral appliance is aimed at helping the airway remaining open. Usually this involves adjusting your lower jaw and tongue. You will need to adjust the mouth piece so that it fits comfortable and to avoid pain.
5. Throat spray is another device used to lubricate the throat. The natural oil helps to reduce the vibrations in the trachea and significantly reduce snoring. It is essential that you do not over apply throat spray as it can cause throat irritation which may have the effect of increasing the snoring.

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This is a comprehensive test to record bio-physiological changes throughout your sleep. It involves many observations including the eye movements, the brain movements, heart rhythm, oxygen level, auditory monitory (e.g. snoring etc) and muscle activities.

In this test, a sleep technologist will hook you up with sticky patches and sensors called electrodes. Usually, sleep apnia test will be done in a clinic and you will have to overnight there. These room are done up to look like hotel and temperature are set to your liking.

However, there is also a home monitoring test, where you will be hooked up and be given instructions on how to record your own sleep pattern.

photo credit: delta_avi_delta

These tests are painless and the electrodes that are put on you comes off easily.

After the test, you may have to wait for a couple of weeks to get the diagnosis as the doctor will have to analyze the result and review them based on your medical history.

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May 29, 2010
- Sometimes sleep apnea is because of weight, sometimes it’s more than that…and you need devices like CPAP to help. It depends on how serious your condition is.

May 29, 2010
- Safety is the first priority. Sleep apnea can cause accidents and should be looked at seriously. It’s great that companies are now taking notice on this.

May 29, 2010
- Parents beware! If your child is hyperactive or inattentive and moody, it may not be his/her fault — there are causes to those behavior. Check to ensure that they are not due to Sleep Apnea.

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• Avoid alcohol and drugs which cause drowsiness including sleeping pills. They tend to make the further enhance the relaxation of throat muscles which results in sleep apnea. Laboratory tests have shown that eliminating alcohol allows for deeper sleep.
• Exercise and maintain optimum weight as obesity and overweight is one of the most common reason for sleep apnea. When you are overweight, the extra fat tissues can thicken the wall of the windpipe and making it harder to keep open. Breathing is obstructed.
• Sleep on your side instead of on your back as it is easier for the air passage to remain open with this position.
• Try 5-HTP, amino acid that raises the serotonin levels in the brain. Serotonin controls releases of hormones like cortisol. On of the functions of cortisol is to help control the muscles for breathing. Some experiment has shown that apnea patients who take 5-HTP, have fewer disturbances in their sleep and are more alert during the day.
• Try Vervaine, a flower that is said to have calming effect especially for those who are easily agitated.  Vevaine seems to be able to help them in solving problems in lives, including issues with sleep.
  
  photo credit: Andrew Ciscel

  
  

• Try avoiding mucus producing food e.g. dairy and banana. Check if by doing so helps.
• Try exercises that strengthen your throat muscle, making it more difficult for the wind pipe to be blocked during sleep.

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photo credit: me and the sysop

Many people, especially those who are chronic snorers are interested to know how to cure sleep apnea. It is possible to cure sleep apnea if it is only a mild case. In more serious instances of sleep apnea, usually you have to seek advice from a doctor where surgery or usage of devices such as CPAP and Bi-PAP may be required.

If you only have mild obstructive sleep apnea, then a few changes in your normal habit can do the trick:

1. Avoid alcohol as this tends to make the throat muscles even more relaxed and block the air way.
2. Avoid drugs which will cause drowsiness. These drugs often have the same effect as alcohol. Inform your doctor about your history of sleep apnea so that proper drugs can be given to you.
3. Lose weight if you are overweight or obese. Keeping an optimum weight is not only good for your health, it is good for your sleep. Many people do not realized that most sleep apnea cases are due to overweight. Fat tissues tend to narrow and block air way and result in snoring.
4. Use nose strip, nose spray, throat spray to keep your nasal valve open during sleep.
5. Use mouth guard to keep your air way open.
6. Elevate your head when you sleep.
7. Sleep on your side.
8. Exercise your throat muscles.
9. Maintain regular sleeping hours

photo credit: alancleaver_2000

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Blockages can be a result of large tonsils or tongue which obstruct the air movement especially when the muscles relax during sleep. It could also be due to blockages in the nasal passage.

Common symptoms of sleep apnea are daytime sleepiness and frequent pauses in breathe (which causes snore in most cases).

The symptoms can be mild, moderate or severe.

If you have mild obstructive sleep apnea, then you can usually cure it through behavioral changes.

• If you are overweight, then lose some weight.
  

  photo credit: Smabs Sputzer
  photo credit: Bob B. Brown

• Another method is to sleep on your side instead of sleeping on your back.
• Avoid Alcohol
• Avoid heavy dinner before sleep

Oral appliances e.g. mouth pieces can also help to reduce your snoring. These anti snoring devices are usually helpful for treating mild obstructive sleep apnea and are easily available online as well as in pharmaceutical store.

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This is put in the mouth when sleeping. It helps to keep the airway open naturally by inducing the tongue and lower jaw to move forward. This action reduces or even stop you from snoring.

Nowadays there are many variety which you can buy online or you can go to your dentist and ask for a custom mouthpiece to be made.  It will take a few days for you to get use to. Be sure to inform your dentist if it really is uncomfortable, so that the mouthpiece is adjusted to fit nicely into your mouth.

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This simple act must not be dismissed as ineffective. In fact, it is very effective and not only cure sleep apnea, it will change your life for the better in many other ways.

photo credit: Tobyotter

• If you are overweight, losing weight can help in improving your condition.
• Sleep on your side instead of lying down on your back. This helps in keeping the throat open.
• You may use “snore pillow” OR “snore shirt”.
• Avoid heavy dinner.
• Avoid alcohol and medication that causes drowsiness.
• Use nose sprays to keep your nasal passages open throughout the night.
• Stop smoking

photo credit: Looking Glass

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Nowadays there are special-design pillow which can help to reduce or even eliminate snoring, depending on how serious your case is.

These pillows are made to help reduce the blockages of your windpipe and is often effective for those who suffers from obstructive sleep apnea, the most common of sleep apnea problem.

Often it is because the positioning of the head together during sleep which makes the windpipe easily blocked. Therefore it is suggested that by sleeping on the side, the likelihood of snoring will be lessen. However, it can be very difficult if the head and neck are not well supported by the pillow. This is where snoring pillow helps to prevent you from snoring.

It is made to allow for comfortable sleep while preventing blockages to the windpipe as much as possible.

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May 20, 2010
- Interesting article – green tea is anti snoring?
What’s more green tea has many other health benefits besides helping with sleep apnea. Enjoy a sip then…

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It is also called Sleep-Disordered Breathing (SDB).

This disorder is due to abnormalities in ventilation pattern during in sleep. Breathing may stop from a few seconds to minutes. Often this happens 5 to more than 30 times per hour. Breathing can then start again with a gasp or snort. It becomes chronic condition when your sleep is disrupted 3 or more times a week.

When your breathing pauses or becomes shallow, your sleep changes from deep sleep to light sleep. Deep sleep is needed by the body to relax and restore critical functionality including the nervous system, immune system, memories and concentration. Lack of deep sleep makes your sleeping quality low and affects your life.

photo credit: jikatu

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