Tony Schultz

Effecti e
WAYS TO STOP
SNORING
The essential guide ever
 Effective ways to stop snoring

The essential guide ever

TABLE OF CONTENTS

WHAT IS SNORING ....................................... 2

SYMPTOMS ................................................. 5

WHAT CAUSE SNORING ............................... 7

HOW TO STOP SNORING .............................. 11

MEDICAL CURES FOR

SNORING .................................. 16

LIFE STYLE AND HOME

REMEDIES. .................................... 18

COPING AND SUPPORT ................................. 20

SELF-HELP STRATEGIES
FOR SNORING ..................................... 27

LIFE STYLE CHANGES TO

HELP YOU STOP SNORING ............................ 29

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 Effective ways to stop snoring

CHAPTER 1 The essential guide ever

WHAT IS SNORING?
Snoring is a common problem among all ages and
both genders. About half of people snore at some
point in their lives. Some do it on their first sleepover
at someone’s house, some at home. Some people
even tell their first time to experience snoring was
during the honeymoon!

Snoring is the hoarse or harsh sound that occurs when

air flows past relaxed tissues in your throat, causing
the tissues to vibrate as you breathe. Nearly everyone
snores now and then, but for some people it can be a
chronic problem.Sometimes it may also indicate a
serious health condition. In addition, snoring can be a
nuisance to your partner.

Snoring is the coarse sound made by vibrations of the

soft palate and other tissue in the mouth, nose &
throat (upper airway). It is caused by turbulence
inside the airway during inspiration. The turbulence is
caused by a partial blockage that may be located
anywhere from the tip of the nose to the vocal chords.
Snoring can originate from the nose, oropharynx or
the base of the tongue.

The noise comes from the soft palate and tissue in the
mouth, nose or throat vibrating. Some people snore

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infrequently and the sound they make isn't particularly

loud, while others may snore every night, loud enough
to be heard in the next room.

Healthcare professionals use grading systems to

assess a persons snoring.
The higher the grade, the more severe the snoring is.
The Department for Transport estimates that one in
fiveroad traffic accidents are caused by excessive
sleepiness. It can also cause accidents with
the use of machinery and vehicles, such as cranes
and forklift trucks.

Snoring can sometimes indicate a more serious

related condition called Sleep
apnoea , where a persons airways repeatedly become
partially or totally blocked
for about 10 seconds throughout the night. See your
GP if you wake up gasping
or choking during the night.

Statistically, about 40 % of adult men and 24 % of

adult women snore! That is way too high, having in
mind all the health issues snoring causes in long-term,
such as exhaustion, frequent waking from sleep,
higher blood pressure, enlargement of the heart and
higher risks of heart attack, stroke and interruption of
breathing. Such causes lead to drowsiness during the
day, fatal fatal illnesses, interference with your quality
of life and increased risk for car accidents!

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Lifestyle changes, such as losing weight, avoiding alcohol close to

bedtime or sleeping on your side, can help stop snoring.

In addition, medical devices and surgery are available that may

reduce disruptive snoring. However, these aren't suitable or
necessary for everyone who snores.

Types of Snoring
The type is based on where your
snoring originates, this can be multiple areas:

1. Tongue
2. Nose
3. Mouth
4. Multifactorial

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SYMPTOMS
Snoring is often associated with a sleep disorder called
obstructive sleep apnea (OSA). Not all snorers have OSA, but if
snoring is accompanied by any of the following symptoms, it may
be an indication to see a doctor for further evaluation for OSA:

Witnessed breathing pauses during sleep

Excessive daytime sleepiness
Difficulty concentrating
Morning headaches
Sore throat upon awakening
Restless sleep
Gasping or choking at night
High blood pressure
Chest pain at night
Your snoring is so loud it's disrupting your partner's sleep
In children, poor attention span, behavioral issues or poor
performance in school.

OSA often is characterized by loud snoring followed by periods of

silence when breathing stops or nearly stops.
Eventually, this reduction or pause in breathing may signal you to
wake up, and you may awaken with a loud snort or gasping
sound. You may sleep lightly due to disrupted sleep. This pattern
of breathing pauses may be repeated many times during the night

People with obstructive sleep apnea usually experience periods

when breathing slows or stops at least five times during every
hour of sleep..

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Why do we snore only when sleeping?

It's most common when we sleep as our throat muscles relax and
this can cause airways to narrow. This is because our muscle tone
is reduced during sleep and there may be insufficient muscle
tone to prevent the airway tissue vibrating. During waking hours
muscle tone keeps the airway in good shape.

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CHAPTER 3 The essential guide ever

WHAT CAUSES SNORING

Just about everyone snores occasionally, and it’s usually not
something to worry about. Snoring happens when you can’t move
air freely through your nose and throat during sleep. This makes
the surrounding tissues vibrate, which produces the familiar
snoring sound. People who snore often have too much throat and
nasal tissue or “floppy” tissue that is more prone to vibrate. The
position of your tongue can also get in the way of smooth
breathing.

If you regularly snore at night it can disrupt the quality of your

sleep—leading to daytime fatigue, irritability, and increased health
problems. And if your snoring keeps your partner awake, it can
create major relationship problems too. Thankfully, sleeping in
separate bedrooms isn’t the only remedy for snoring. There are
many effective solutions that can help both you and your partner
sleep better at night and overcome the relationship problems
caused when one person snores.

Since people snore for different reasons, it’s important to

understand the causes behind your snoring. Once you understand
why you snore, you can find the right solutions to a quieter,
deeper sleep—for both you and your partner.

Snoring is also caused by the vibration of soft tissue in your head

and neck as you breathe in and out during sleep. This includes the
nasal passages, the soft palate in the roof of your mouth, and your
tonsils.

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While you sleep, your airwaysrelax and narrow. This affects air
pressure within your airways and causes the tissue to vibrate. This
can also occur if your airways are partially blocked for example, if
you have a cold .
Your chances of snoring can alsobe increased by factors such as
being overweight , drinking excessive amounts of alcohol , and
smoking.

This often involves removing the soft tissue that causes snoring,
or preventingthe tissuefrom vibrating by causing it to tighten.
Surgery for snoring is usually regarded as a treatment of last
resort. It's important to be aware that surgery can often have a
limited effect that doesn't last longer than one or two years. It can
also cause unpleasant side effects or complications.

Common causes of snoring

Age: As you reach middle age and beyond, your throat
becomes narrower, and the muscle tone in your throat decreases.
While you can’t do anything about growing older, lifestyle
changes, new bedtime routines, and throat exercises can all help
to prevent snoring.

Being overweight or out of shape: Fatty tissue and poor

muscle tone contribute to snoring. Even if you’re not overweight in
general, carrying excess weight just around your neck or throat
can cause snoring. Exercising and losing weight can sometimes
be all it takes to end your snoring.

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The way you’re built: 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.

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.

Some people only snore at specific times of year or after a

particular food. Snoring can be affected by the following factors
which you might be able to control:

Alcohol
Sleeping medication
Smoking
Allergies and Hayfever

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Being overweight or out of shape

Sleeping position
Nasal problems e.g. deviated septum

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CHAPTER 4 The essential guide ever

HOW TO "STOP" SNORING?

Snoring is something that cannot be stopped at will, neither is it
something that can be 'cured'. It can however, be successfully
controlled. Snoring is caused by a physical abnormality that needs
to be identified before a control can be found, we can break the
cause down to different "types" of snoring.

MEDICAL TREATMENT FOR SNORING

To treat your snoring, your doctor likely will first recommend
lifestyle changes, such as:

Losing weight
Avoiding alcohol close to bedtime
Treating nasal congestion
Avoiding sleep deprivation
Avoiding sleeping on your back

For snoring accompanied by OSA, your doctor may suggest:

Oral appliances: Oral appliances are form-fitting dental

mouthpieces that help advance the position of your jaw, tongue
and soft palate to keep your air passage open.

If you choose to use an oral appliance, you'll work with your dental
specialist to optimize the fit and position of the appliance. You'll
also work with your sleep specialist to make sure the oral
appliance is working as intended. Dental visits may be necessary
at least once every six months during the first year, and then at
least annually after that, to have the fit checked and to assess
your oral health.

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Excessive salivation, dry mouth, jaw pain and facial discomfort are
possible side effects from wearing these devices.

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Continuous positive airway pressure (CPAP):

This approach involves wearing a mask over your nose or mouth
while you sleep. The mask directs pressurized air from a small
bedside pump to your airway to keep it open during sleep. To
keep your airway open during sleep, a machine at your bedside
blows pressurized air into a mask that you wear over your nose or
face.

CPAP (SEE-pap) eliminates snoring and is most often used to

treating snoring when associated with OSA.

Although CPAP is the most reliable and effective method of

treating OSA, some people find it uncomfortable or have trouble
adjusting to the noise or feel of the machine.

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Upper airway surgery: There are a number of procedures that

seek to open the upper airway and prevent significant
narrowing during sleep through a variety of techniques.

For example, in a procedure called uvulopalatopharyngoplasty

(UPPP), you're given general anesthetics and your surgeon
tightens and trims excess tissues from your throat — a type of
face-lift for your throat. Another procedure called
maxillomandibular advancement (MMA) involves moving the
upper and lower jaws forward, which helps open the airway.
Radiofrequency tissue ablation employs a low-intensity
radiofrequency signal to shrink tissue in the soft palate, tongue
or nose.

A newer surgical technique called hypoglossal nerve stimulation

employs a stimulus applied to the nerve that controls forward
movement of the tongue so the tongue does not block the airway
when you take a breath.
The effectiveness of these surgeries varies and the response can
be challenging to predict.

If you’ve tried self-help solutions for snoring without success, don’t

give up hope. There are medical options that could make all the
difference. New advances in the treatment of snoring are
developing all the time and devices are becoming more effective
and comfortable.

Talk to your primary physician or to an otolaryngologist (ear, nose,

and throat doctor or ENT).

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Even if they recommend something that was uncomfortable or

didn’t work in the past, that doesn’t mean the same will be true
now.

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MEDICAL CURES FOR

SNORING
Your physician or otolaryngologist may recommend a medical
device or surgical procedure such as:

Laser-assisted uvulopalatoplasty (LAUP) uses a laser to

shorten the uvula (the hanging soft tissue at the back of the
throat) and to make small cuts in the soft palate either side. As the
cuts heal, the surrounding tissues stiffen to prevent the vibrations
that trigger snoring.

Palatal implants or the Pillar procedure, involves inserting small

plastic implants into the soft palate which help prevent collapse of
the soft palate that can cause snoring.

Somnoplasty uses low levels of radiofrequency heat to remove

tissues of the uvula and soft palate that vibrate during snoring.
The procedure is performed under local anesthesia and takes
about 30 minutes.

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Custom-fitted dental devices and lower jaw-positioners help

open your airway by bringing your lower jaw or your tongue
forward during sleep. For best results, you will need to see a
dentist who specializes in these devices.

Surgical procedures such as Uvulopalatopharyngoplasty

(UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and
adenoidectomy, increase the size of your airway by surgically
removing tissues or correcting abnormalities.

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CHAPTER 6 The essential guide ever

LIFESTYLE AND HOME

REMEDIES
To prevent or quiet snoring, try these tips:

If you're overweight, lose weight People who are overweight

may have extra tissues in the throat that contribute to snoring.
Losing weight can help reduce snoring.

Sleep on your side: Lying on your back allows your tongue to

fall backward into your throat, narrowing your airway and
partially obstructing airflow. Try sleeping on your side. If you
find that you always end up on your back in the middle of the
night, try sewing a tennis ball in the back of your pajama top.

Raise the head of your bed: Raising the head of your bed by
about 4 inches may help.

Raise the head of your bed: Raising the head of your bed by
about 4 inches may help.

Treat nasal congestion or obstruction: Having allergies or a

deviated septum can limit airflow through your nose. This
forces you to breathe through your mouth, increasing the
likelihood of snoring.
Ask your doctor about a prescription steroid spray if you have
chronic congestion. To correct a structural defect in your airway,
such as a deviated septum, you may need surgery.

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Limit or avoid alcohol and sedatives: Avoid drinking

alcoholic beverages at least two hours before bedtime, and let
your doctor know about your snoring before taking sedatives.
Sedatives and alcohol depress your central nervous system,
causing excessive relaxation of muscles, including the tissues
in your throat.

Quit smoking: Smoking cessation may reduce snoring, in

addition to having numerous other health benefits.

Get enough sleep: Adults should aim for at least seven hours
of sleep per night. The recommended hours of sleep for
children vary by age. Preschool-aged children should get 10 to
13 hours a day. School-age children need nine to 12 hours a
day, and teens should have eight to 10 hours a day.

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CHAPTER 7 The essential guide ever

COPING AND SUPPORT

If your partner is the one who's snoring, you may sometimes feel
frustrated as well as fatigued. Suggest some of the home
remedies mentioned, and if those don't help quiet your partner's
nocturnal noisemaking, have your partner make a doctor's
appointment.

In the meantime, ear plugs or background noise, such as a white

noise machine or a fan near the bed, may help mask snoring
noise so you get more sleep

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If your partner is the one who's snoring, you may sometimes feel
frustrated as well as fatigued. Suggest some of the home
remedies mentioned, and if those don't help quiet your partner's
nocturnal noisemaking, have your partner make a doctor's
appointment.

In the meantime, ear plugs or background noise, such as a white

noise machine or a fan near the bed, may help mask snoring
noise so you get more sleep

When to see a doctor

See your doctor if you have any of the above symptoms. These
may indicate your snoring is associated with obstructive sleep
apnea (OSA).
If your child snores, ask your pediatrician about it. Children can
have OSA, too. Nose and throat problems — such as enlarged
tonsils — and obesity often can narrow a child's airway, which
can lead to your child developing OSA.

Diagnosis

To diagnose your condition, your doctor will review your signs and
symptoms, and your medical history. Your doctor will also perform
a physical examination.

Your doctor may ask your partner some questions about when
and how you snore to help assess the severity of the problem. If
your child snores, you'll be asked about the severity of your child's
snoring.

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Imaging
Your doctor may request an imaging test, such as an X-ray, a
computerized tomography scan or magnetic resonance imaging.
These tests check the structure of your airway for problems, such
as a deviated septum.

Sleep study
Depending on the severity of your snoring and other symptoms,
your doctor may want to conduct a sleep study. Sleep studies may
sometimes be done at home.

However, depending upon your other medical problems and other

sleep symptoms, you may need to stay overnight at a sleep center
to undergo an in-depth analysis of your breathing during sleep by
a study, called a polysomnography.

In a polysomnography, you're connected to many sensors and

observed overnight. During the sleep study, the following
information is recorded:

Brain waves
Blood oxygen level
Heart rate
Breathing rate
Sleep stages
Eye and leg movements

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Preparing for your appointment

You're likely to first see your family doctor or a general
practitioner. However, you may then be referred to a doctor who
specializes in treating sleep disorders. Because appointments can
be brief, and because there's often a lot to talk about, it's a good
idea to arrive well-prepared. Here's some information to help you
get ready for your appointment, and what to expect from your
doctor.

What you can do

Write down any symptoms you're experiencing, including
any that may seem unrelated to the reason for which you
scheduled the appointment. Ask your partner to describe what
he or she hears or notices at night while you're sleeping.

Or, better yet, ask your sleep partner to go with you to your
appointment so that he or she can talk with your doctor about your
symptoms.

Make a list of all medications, as well as any vitamins or

supplements that you're taking.

Write down questions to ask your doctor.

Your time with your doctor may be limited, so preparing a list of

questions can help you make the most of your time together. For
snoring, some basic questions to ask your doctor include:

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What makes me snore when I sleep?

Is my snoring a sign of something more serious, such as OSA?
What kinds of tests do I need?
What happens during a sleep test?
What treatments are available for snoring, and which do you
recommend?
What types of side effects can I expect from treatment?
Are there any alternatives to the primary approach that you're
suggesting?
Are there any steps I can take on my own that will help my
snoring?
I have other health conditions. How can I best manage these
conditions together?
Are there any brochures or other printed material that I can
take home with me? What websites do you recommend
visiting?

In addition to the questions that you've prepared to ask your

doctor, don't hesitate to ask questions during your appointment.

What to expect from your doctor

Your doctor is likely to ask you a number of questions. Being
ready to answer them may reserve time to go over any points you
want to spend more time on. Your doctor may ask:

When did you first begin snoring?

Do you snore every night or only once in a while?
Do you often wake up during the night?
Does anything you do seem to improve your snoring?
What, if anything, appears to worsen your snoring?

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Does your snoring depend on specific positions of sleep?

How loud is your snoring? Does it bother your bed partner?
Can it be heard outside the bedroom?
Does your bed partner ever tell you that you have pauses or
irregularities in your breathing during sleep?
Do you snort, choke or gasp yourself awake from sleep?
What daytime symptoms are you experiencing, such as
sleepiness?

What you can do in the meantime

While you're waiting to see your doctor, here are some tips you
can try:
Don't drink alcohol or take sedatives before bed.
Try over-the-counter nasal strips.
Sleep on your side, instead of your back.
If nasal congestion is an issue, try an over-the-counter
decongestant for a day or two.

Ruling out more serious causes

Snoring could indicate sleep apnea, a serious sleep disorder
where your breathing is briefly interrupted many times each night.
Normal snoring doesn’t interfere with the quality of your sleep as
much as sleep apnea, so if you’re suffering from extreme fatigue
and sleepiness during the day, it could be an indication of sleep
apnea or another sleep-related breathing problem. Call your
doctor if you or your sleep partner have noticed any of the
following red flags:

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You snore loudly and heavily and are tired during the day.
You stop breathing, gasp, or choke during sleep.
You fall asleep at inappropriate times, such as during a
conversation or a meal.

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CHAPTER 7 The essential guide ever

SELF-HELP STRATEGIES
FOR SNORING
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.

Bedtime remedies to help you stop snoring

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.

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Try an anti-snoring mouth appliance: These devices, which

resemble an athlete’s mouth guard, help open your airway by
bringing your lower jaw and/or your tongue forward during sleep.
While a dentist-made appliance can be expensive, cheaper do-it-
yourself kits are also available.

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.

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.

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CHAPTER 8 The essential guide ever

LIFESTYLE CHANGES TO
HELP YOU STOP SNORING
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. Also talk to
your doctor about any prescription medications you’re taking, as
some encourage a deeper level of sleep which can make snoring
worse.

Be careful what you eat before bed.

Research shows that eating large meals or consuming certain
foods such as dairy or soy milk right before bedtime can make
snoring worse.
Exercise in general can reduce snoring, even if it doesn’t lead to
weight loss. That’s because when you tone various muscles in
your body, such as your arms, legs, and abs, this leads to toning
the muscles in your throat, which in turn can lead to less snoring.
There are also specific exercises you can do to strengthen the
muscles in your throat.

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No matter how much you love each other, snoring can put a strain
on your relationship. If you’re the one lying awake at night as your
partner snores away, it’s easy
to start feeling resentful. And if you’re the snorer, you may feel
helpless, guilty, or even irritated with your partner for harping on
about something you can’t control.
When snoring is a problem, relationship tension can grow in the
following ways:

Sleeping in separate rooms: While this may be a solution for

some couples, it can also take a toll on emotional and physical
intimacy. And if you’re the one snoring, you might feel lonely,
isolated, and unfairly punished.

Irritability due to sleep loss: Disrupted sleep isn’t just a problem

for the non-snorer. Snoring is caused by disordered breathing,
which means the snorer’s sleep quality also suffers. Poor sleep
takes a toll on mood, thinking skills, judgment, and your ability to
manage stress and conflict. This can explain why communication
often breaks down when you and your partner try talking about the
problem.

Partner resentment: When a non-snorer feels he or she has

done everything possible to sleep through the night (ear plugs,
sound machines, etc.) but the snorer doesn’t take any action to
combat the snoring, it can lead to resentment. Working as a team
to find a snoring cure can prevent future fights.
If you value your relationship, make it your priority to find a snoring
cure so you can both sleep soundly. Working together to stop
snoring can even be an opportunity to improve the quality of your
bond and become more deeply connected.

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NOTES

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