Just like there are exercises to lose weight, there are simple exercises, which you can do to stop your snoring completely. Snoring is a common condition and it generally takes place more in men than women. It mostly affects individuals who are overweight and the condition gets worsened with age. Though it is not a serious condition, it has to be dealt as it affects the sleep of your sleeping partner. The main cause of snoring is an improper flow of air through the mouth or nose. 

The airflow to the nose is obstructed by factors like:
1. Obesity
2. Pregnancy
3. Genetic factors
4. Sinus Infection
5. Congestion

How to Prevent Snoring
It is very essential that prior attention is given to this condition before it turns out to be a serious problem. The self help  tips that can be used by individuals to stop snoring include proper exercising, losing weight, quitting smoking and not drinking alcohol as well as setting up an ideal sleeping pattern. There are devices available in the pharmaceutical stores like the mouth guard device which are specially designed to help stop snoring. There are medications also available that help to stop snoring and have good quality  sleep.

Amazing and Simple Exercises to Stop Snoring
You can cure your snoring problem easily by practicing vocal exercises without the need of even going through a painful and expensive surgery.

1. Singing: Singing is an excellent exercise that is very good for your vocal passage and that can cure the snoring problem. It is best that you start singing in a warm shower and the moist steam of the warm water would soothe your throat. The benefit of singing is that it tightens the muscles and it is an excellent and natural way that would cure your sleeping problem. You can practice singing at least 20 minutes in a day, and you would surely experience the difference.

2. Yawning: The second simple exercise that can be done to stop snoring is yawning, which involves opening and closing of your mouth. The exercise done in a yawning motion would strengthen both the inner and outer neck muscles. It is very necessary that the mouth is opened widely, and this activity can be done anytime of the day.

3. Chewing: The third exercise that is helpful to get relief from sleep disorders is chewing. You can fix your throat by chewing the tip of a pencil.  You don't have to bite the pencil, and you just need to fix your throat muscles to make certain that your airway is clear.

Stop Snoring With 3 Best and Simple Exercises

Snoring is something that not only spoils the sleep of your partner but leaves you embarrassed while travelling or any family gatherings. It is more popular among males but these days, women are also facing this issue. The problem only worsens with age and weight. On the other hand, the person suffering from Sleep Apnoea not only affects his and his partner's sleep but puts his life at risk.

Difference Between Sleep Apnoea And Snoring:

There is a huge difference between just Snorers and those suffering from Sleep Apnoea. Sleep Apnoea almost always results in frequent and loud snoring, while disturbing the breathing pattern. This leads the person suffering from Sleep Apnoea to feel tired even after long sleeping hours.

While Sleep Apnoea will almost always lead to loud snoring, snoring alone does not mean that one is suffering from Sleep Apnoea.



Causes And Symptoms

Snoring

  When a person sleeps, the throat muscles relax and the tongue bends backwards. This narrows down the throat to some extent.
  As the person keeps inhaling and exhaling, the throat muscles vibrate. These vibrations lead to snoring. The narrower the throat becomes, the more are the vibrations and the sound.
  The throat muscles tend to relax more with age. This is why snoring usually increases with age.
  If a person has obstructions in the form of Tonsils, Nasal polyps or Deviated nasal septum, the narrowing gets worse and leads to extensive snoring.
  If there is an inflammation in the throat or nose due to some infection or allergy, the throat may become narrower and result in loud snoring.
  In some people, sleeping positions like sleeping on the back or otherwise may abate snoring.
  Alcohol consumption during evening time may abate throat muscle relaxation and give rise to snoring.

Sleep Apnoea

  It is better described as episodes of pauses in breathing for more than 10 seconds at a time.
  The immediate cause of Sleep Apnoea is extensive narrowing or complete collapse of the upper airway.
  As breathing is paused temporarily, it causes a shortfall of Oxygen in blood. As it happens, the heart works harder to make up for it, even when the person is sleeping. This increases the risk of heart attack and stroke.
  It causes disturbance in the natural sleep cycle.

Treatment

Snoring

  Avoidance of risk factors like various allergies
  Correction of sleeping position with training

Sleep Apnoea

  The most common treatment is CPAP (Continuous Positive Airway Pressure). This is a mask like device worn on the nose before sleep. It keeps the upper airway open with a small positive pressure delivered.
  There is also the option of Uvulopalatopharyngoplasty. This is a surgical intervention to remove excess of soft palate tissue and open up the airway. The remaining tissue becomes stiff and thus minimize vibration.
  If there is a Tonsil or Deviated Nasal Septum or Nasal Polyp, it needs to be resected out in order to minimize obstruction to the airway.

Snoring and Sleep Apnoea are very common issues and can be treated by experienced doctors very easily.

Ways to diagnose snoring and sleep apnoea:

The doctors ask about the allergies you are suffering from, as well as your eating patterns, medicines and drinking and smoking habits. The doctor also examines your throat and nasal passages to ascertain if there are any kind of nasal, dental, mouth jaw, or throat deformities that are triggering your snoring. If your doctor will feel that you may be suffering from sleep apnoea, then your partner may be asked to keep a diary noting your sleeping and snoring patterns.

Polysomnography and CPAP Titration are some other ways through which the doctors diagnose sleep apnoea.

Polysomnography: Polysomnography, also called a sleep study, is a type of test that is conducted to diagnose sleep disorders. In this test, the doctors record the brain waves, the oxygen level in the blood, heart rate and breathing, as well as eye and leg movements of the patient.

CPAP Titration: A CPAP titration study is a type of in-lab sleep study that is carried out to calibrate continuous positive airway pressure (CPAP) therapy. It is a common treatment that is used to manage sleep-related breathing disorders including obstructive sleep apnea, central sleep apnea and hypoventilation and hypoxemia.

In case you find out that you are suffering from snoring or sleep apnoea, you should immediately visit a pulmonologist to get the proper treatment. 

Snoring And Sleep Apnoea - How To Get Rid Of Them?

We all look forward to a good night s sleep after a long day at work. Sleep is one of the most blissful habits and is very essential as well. When one has not had a good night s sleep, the following day s productivity takes a toll for sure. It is therefore very essential to get good rest for at least 8 hours. Take the suggested therapy for any disease and it would include 8 hours of rest.

However, when you look closer, the poor sleep is due to some patterns that are our habits. This could include our food patterns, the side we sleep, the pillow we use, etc. Read on to know more!

Food habits: Eating very close to bedtime is one of the worst things to do, especially if it is a greasy meal that you have had. Lying down after a heavy meal gets the acid coming up to the throat and causing further irritation. Keep the dinner light if you really are late for it.
Smoking: Smoking up just before you hit the bed is another habit you should kick (even if you can t kick the habit of smoking itself), the chemicals released keep you awake and stimulated and do not let you sleep.
Alcohol: Though the general belief is that alcohol induces a good amount of sleep, it requires extra metabolism and so does not give a good night s sleep. Think of hangover the next morning! There is no one who has a hangover without feeling groggy.
Irregular sleeping pattern: While this is difficult with the changing times, it is very important to stick to a schedule. This helps in the body getting a good, restful sleep and not confusing it as to when to sleep and when to wake up.
Lack of exercise: One of the many side effects of lack of sleep is the lack of a good sleep.
Sleep environment: Keep a pillow and blanket that is comfortable, not too cosy. The room temperature should neither be too warm or cold.
Technology: Keep technology (TV, mobile, tablet, etc.) out of your room and see how your sleep will improve. You can always catch up later on what is happening around you.
If you thought it was just about some hours of sleep, think again. In the long run, there are multiple effects of poor sleep including.

Irritated, moody, angry
Lack of focus and concentration
Loss of productivity
Memory loss
Relationship issues
Poor habits like binge eating and drinking (caffeine and coke) and excessive smoking and drinking
So, sleep for the prescribed 8 hours and see your quality of life improve.

Sleeping Habits - 7 Things That Can Help You Improve It!

If there is anything other than food and a healthy living that sustains us, it is sleep. Sleep is the basic necessity of our lives. It is the battery that keeps our body clock working. Nowadays our lives are fast-paced with competitions to meet and targets to reach where stress takes a toll on our body. A good night s sleep would be enough to feel rejuvenated, you think? Well, you think it right but what if it is the sleep that causes the problem? What if your sleep is imbalanced?

According to Ayurveda, there are 3 different types of sleep imbalance, arising from Vata, pitta and Kapha dosha.
Vata: Sleep becomes imbalanced when your mind stays awake despite you being tired. Your mind is occupied with thoughts and worries which do not let you fall asleep.
Pitta: It is the dosha which is one of the most common disorder found in the elderly people where you have a perfect sleep but wake up in the dawn or wee hours and are unable to go back to sleep resulting in the tossing and turning in the bed and ultimately giving up.
Kapha: When you sleep well for a long time but yet you wake up feeling tired and fatigued instead of being fresh, is when Kapha dosha occurs.

Ayurvedic tips for a good sleep
There are many people around us who go through at least one of these three imbalances in sleep. Ayurveda has come up with several easy and natural tips to have a good sleep. There 4 great tips among many, following which you will get a quick result.

Oil Massage: Oil is said to soothe our nerves if massaged properly. Warm oil works best on the scalp and on the soles of our feet. Any oil, from jojoba to jasmine, almond to coconut with a few drops of lavender oil could be used for massage. Applying this daily will soothe one's nerves and induce a good sleep.
Warm milk: Drinking a glassful of warm milk 10 minutes before going to sleep will help in having an uninterrupted sleep.
Routine bedtime: Early to bed and early to rise, makes a man healthy, wealthy and wise . Note the use of the word  healthy  in this nursery rhyme. We have been taught this since our childhood days, only if we could follow. Sleeping on time plays an important role here because inadequate sleep due to long working hours often cause sleeping disorders.
Morning Exercise: After waking up early in the morning, Ayurveda suggests exercising as early morning exercise will help you fall asleep at night easily. You must not indulge in an exercise later in the day because it would make you more active instead of inducing sleep.
Leading a healthy lifestyle is what we all look forward to and that is why sleeping on time and doing the right things like following these simple tips from Ayurveda will lead us to a healthier living.

4 Great Ayurvedic Tips That Promote Good Sleep!

Sleep apnea is a sleeping disorder in which you experience frequent breathing pauses while sleeping. In case of some, the pauses may last for just a few seconds, while for others, it may continue for a few minutes. Sleep apnea is generally chronic in nature. There are three types of sleep apnea, namely Central, Obstructive and Complex sleep apnea. Central sleep apnea occurs if the brain fails to transmit signals to the muscles responsible for your breathing functions. Obstructive sleep apnea occurs due to relaxation of your throat muscles. Complex sleep apnea refers to a combined condition of both central and obstructive sleep apnea.

Some of the possible causes of sleep apnea are as follows: 
1. Blockage of airway during sleep can cause sleep apnea
2. Putting on weight can cause obstructive sleep apnea
3. In some cases, large tonsil tissues can lead to obstructive sleep apnea in small children
4. Intake of certain medicines like Oxycontin or MS Contin can cause central sleep apnea
5. Male people are more prone to sleep apnea
6. Smoking is also a potent trigger for sleep apnea
7. At times, high blood pressure can induce sleep apnea
8. Suffering from sinus can also lead to sleep apnea
9. Large neck size (more than 16 inches) may cause sleep apnea
In case of some people, sleep apnea might be an inherited condition.

The most common symptoms of sleep apnea are mentioned below:
a. Sometimes, obstructive sleep apnea is accompanied by choking or snorting sounds.
b. You may encounter breathing trouble while sleeping, leading to a disruption of your sleep.
c. Maximum times, sleep apnea is accompanied by snoring.
d. Sleep apnea leads to a dry mouth, which can disturb your sleep.
e. You may feel dizzy during daytime.

Causes and Symptoms of Sleep Apnea

Sleep Apnea refers to sleep disorder which is characterized by irregular pauses or interruption in breathing during sleep. Every pause usually lasts for a few minutes or seconds and occurs several times at night. This may indicate that your brain as well as rest of your body is not getting sufficient supply of oxygen. Sleep apnea is of two types - Central Sleep Apnea (CSA) and Obstructive Sleep Apnea (OSA).

Obstructive Sleep Apnea- This occurs when the air passage gets blocked, generally when the throat muscles periodically relax and obstruct your air passage during sleep. It is the most common type of sleep apnea and is characterized by snoring.
Central Sleep Apnea- In this case, the airway does not get blocked, but the brain stops passing signals to the muscles that control your breathing.
Mostly people who are diagnosed with a number of underlying medical conditions such as obesity, diabetes, hypertension, chronic nasal congestion etc. are prone to Obstructive Sleep Apnea. Although Central Sleep Apnea is a less common type of sleep disorder, and does not lead to serious complications, various research studies show that Obstructive Sleep Apnea can pose adverse consequences if not treated at the right time.

One such fatal consequence is cardiovascular problems. Sudden drops in the levels of oxygen in blood that happens during Obstructive Sleep Apnea results can lead to increased blood pressure and damage of the cardiovascular system, which in turn increases the chance of a heart attack. Since men are more prone to heart ailments than women, men with sleep apnea are at a greater risk of heart ailments like stroke or heart failure, coronary artery disease and others.

Since Obstructive Sleep Apnea occurs due to interruption in the breathing procedure, it can lead to abnormal irregular heartbeats, known as arrhythmia. Arrhythmia can decrease the level of oxygen in blood and if there s an underlying heart condition, these repetitive encounters of low blood oxygen can even lead to a sudden cardiac arrest.

Most research studies have established a positive correlation between sleep apnea and heart ailment. According to researchers, the risk of untimely death increases as the acuteness of sleep apnea increases. However, there are ways of seeking treatment for this particular sleep disorder. You should consult a doctor immediately and get yourself proper medical assistance to prevent the condition from aggravating.

Can Sleep Apnea Be Fatal?

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