Why Do We Snore And What We Can Do About It?
People who snore often have a real problem: how not to be a poor bedfellow!
25% of men and 15% of women suffer from a condition that is well known as snoring. Its frequency increases with age, affecting more than one in two people after 50 years of age.
Snoring can reach up to 80 decibels (equivalent to a motor scooter) and represent a real nuisance to the environment, and for the sleeper itself.
So why does it happen?
When you sleep, your muscles relax. This muscle relaxation leads to the collapse of the tongue. The space in the respiratory tract (which allows passage of the air to the lungs) decreases. This causes a decrease in the amount of air you breath.
In order to continue supplying the lungs with oxygen (and avoid suffocation), the air flow is accelerated. This acceleration causes vibration of certain tissues of the throat (soft palate, uvula, tonsils, etc.), relaxed by sleep.
This is what produces snoring. Sometimes the blockage of the pharynx is complete and causes respiratory arrest. This is what is called a sleep apnea. It can last 10 seconds or more. This can be repeated hundreds of times at night; this is than called Obstructive Sleep Apnea Syndrome (OSAS).
This is a sleep disorder that causes low oxygen levels in the blood and many micro-awakenings which one does not remember. Sleep apnea should NOT be taken lightly. Because it can lead to serious consequences (hypertension, cancer, stroke, depression, cardiovascular disease, fatigue and drowsiness, impaired libido, etc.) that can cause premature death.
According to the health authorities, 90% of people with sleep apnea are not aware of it or are not treated. If you have sleep apnea, it is essential that you consult a specialist doctor.
What you can do about it?
One of the proven solutions is the advanced mandibular device, a treatment recognized by the medical community. Here are some of the best stop snoring aids that work.
For decades clinical studies have shown that advanced mandibular orthotics are effective against snoring and sleep apnea.
There are of course other treatments. Ventilation masks are effective but too restrictive and they are reserved only for severe cases of sleep apnea. Surgery may be effective but it is expensive, can be risky and does not guarantee that the results will last forever.
Nasal dilators may help some snorers if nasal breathing is limited but it is not the main cause of snoring. Sprays do not generally work beyond a few minutes and only in mild cases.
That is why the advanced mandibular devices are generally recommended as the first treatment against snoring and sleep apnea by the American Academies of Sleep Medicine.
What else can you do?
– No alcohol in the evening
Alcohol and sedatives are not recommended before going to bed. They tend to cause the relaxation of the soft tissue of the throat (uvula, soft palate), which then vibrate more easily with the passage of air. This makes an annoying noise we all hate.
– Stop smoking
Tobacco promotes inflammation of the mucous membranes of the nose and throat, preventing the proper flow of air to the pharynx.
– Do not sleep on your back
Sleeping on your back tends to reduce the opening of the pharynx. The passage through which air can go becomes narrower, which can create small sound vibrations.
To help prevent sleeping on the back during your sleep, you can sew a tennis ball in the back of your pajamas!
– You can also try these exercises http://www.znoring.com/throat-exercises-to-stop-snoring/. These exercises can reduce the severity of the condition by 39%.