Thursday, November 3, 2011

How to Stop Snoring by Using an Anti Snoring Mouthpiece

from wikiHow - The How to Manual That You Can Edit

Mouthpiece devices are also known as dental appliances, or mandibular advancement splints. They have been effective for many snorers, including those suffering from mild or moderate obstructive sleep apnea, in fact they have been in use for the last 10 years and clinical trials have reported an 85% success rate. They are small plastic devices worn in the mouth during sleep to prevent the soft throat tissues from collapsing and obstructing the airway. They do this by bringing your lower jaw forward and/or by lifting your soft palate.

Steps

  1. Place the mouthpiece in the upright position as in diagram
  2. Insert the spatula into the holes in the front of the mouthpiece
  3. Practice moving your bottom jaw forward and find a comfortable forward position.
Moulding Instructions:
  1. Boil the water.
  2. Pour the water into the container or remove the pot from the heat source. Hold the mouthpiece using the spatula (be aware of the mouthpiece upright position).
  3. Place the mouthpiece in the boiled water for 12 seconds. The mouthpiece will appear clear and the plastic will be soft.
  4. Place the mouthpiece into your mouth (the right way up) still holding the mouthpiece by the spatula.
  5. Push your lower jaw forward and bite down hard. Suck the air out and use your fingers to push the plastic against your teeth to produce a firm custom fit.
  6. Use your tongue to push from the other side. Remove the mouthpiece and hold it in cold water to set the shape.
  7. You can now remove the spatula from the mouthpiece.

Tips

  • It may take a few nights to get accustomed to sleeping with the mouthpiece.
  • If you do not stop snoring completely, remould with your jaw extended a little further forward.
  • If you push your lower jaw too far forward during the molding process it may cause too much of an uncomfortable sleep and or allow saliva to drip out after a few minutes.

Warnings

  • Sleep apnea

Things You'll Need

  • A Clear surface near to where the water will be boiled.
  • Choose a kettle or a pot to boil water.
  • If you have chosen a kettle, then you will need a container or mug deep enough to submerge the mouthpiece.
  • You will need a watch, clock or timing device which can measure in seconds.

Related wikiHows


Sources and Citations

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stop Snoring by Using an Anti Snoring Mouthpiece. All content on wikiHow can be shared under a Creative Commons license.

Saturday, October 22, 2011

Top Anti Snoring Devices You Can Avail

Hearing a person who snores can be amusing, it can even be funny. But if you are living with someone who snores, a relative or a family member perhaps, then the sound might become very disturbing. If you cannot get a good night sleep and always wake up several times in the middle of the night by a sound that can be as loud as a lawnmower or a jet engine in action, then you should be thinking of anti snoring devices as a solution to the problem.

Here are popular anti snoring devices you can buy for your family member and stop him from disturbing your sleep:

• Anti snoring pillow

One of the reasons why people snore is because they have an improper sleeping position. This causes the air passage to stretch and tighten making it more difficult for air to come in and out. To solve this, there are anti snoring pillows that relax your airways and maintain the right sleeping position to prevent a person from snoring throughout the night.

• Throat spray

One natural remedy to stop snoring is the snoring spray. Formulated with natural ingredients, snoring spray contains essential oils that when sprayed on the throat, provide a lubrication that reduces that amount of vibration, hence effectively reduce snoring. However, it is ironic that when throat spray is used frequently, it can lead to more snoring.

Before using throat spray, the doctor's evaluation on the patient is necessary to avoid any other complication.

• Nasal dilators

Usually made of stainless steel coil or plastic, nasal dilators help keep the air passage open which cut down the throat's vibration which leads to snoring. Nasal dilators are used by inserting it into the nostrils.

• Nasal strips

Like nasal dilators, nasal strips are used to open the airways on the nose and keep the right amount of airflow during sleep. Nasal strips are often made of plastic. This is one of the more popular anti snoring devices since it is cheap, safe, and effective. In fact, nasal strips are used by athletes for better airflow and respiratory efficiency while playing.

• Sleep Position Monitor

This device emits a beeping noise to alert the snorer when he shifts to a position where snoring usually occur (sleeping on their back). However, if you are a relative of a snorer and would want his snoring to stop, then this device may become a whole new problem. But, the aim of this device is not to replace the snorer from keeping you a wake in the middle of the night. Instead, it is there to create a brand new sleeping habit.

Once the snorer starts to sleep on his side, the sleep position monitor can be removed.

• Snore ball

Snore ball is placed at the back of the snorer (inside his pajama). When he changes his sleeping position from side to back, the snore ball emits discomfort, a.k.a. pain. In other words, it prevents the snorer from sleeping on his back. It might not be the device a person wants to feel in the middle of the night but some really need it in order to change his sleeping position for good. Some people use golf balls, baseballs or tennis balls as snore balls.

All these anti snoring devices can prevent a person from snoring, however, snoring can be caused by other medical condition that may need medical attention. To be safe, have your relative or family member be checked by a doctor to know exactly what treatment does he need.

Sunday, October 16, 2011

How to Stop Snoring

from wikiHow - The How to Manual That You Can Edit


If you're a snorer in your household, you're probably getting a lot more sleep than anyone who can hear you. Try the following preventative measures.

Steps

  1. Avoid the things that make snoring worse: alcohol, sleeping pills, coffee and rich foods before bedtime.[1] If you regularly take any kind of medication, talk to your doctor about alternatives. Some drugs can make snoring worse, including sleeping pills and sedatives.
    • Alcohol, sleeping pills, and other sedatives make your throat muscles relax, narrowing your airway. Large meals and rich food restricts your airway by pushing up on your diaphragm [2]
  2. If you sleep on your back, buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. Also, raise the head of your bed. An easy way to do it is to place several flat boards under the legs at the top end of the bed. A couple of old phone books under each leg should also raise the bed enough to do the trick.
  3. Sleep on your side. There's a good reason you don't want to sleep on your back: in that position, your tongue and soft palate rest against the back of your throat, blocking the airway. One way people train themselves to stay on their side is by taping or sewing a tennis ball to the back of their shirt, so whenever you roll onto your back, it's very uncomfortable.
  4. Address any nasal congestion.
    • Try taking a decongestant or antihistamine if nasal congestion is causing your snoring. Use these only as a temporary measure if you suspect that a cold or allergy is to blame. Prolonged use of either can be harmful.
    • Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. To mix up the herbal gargle, add 1 drop of peppermint oil to a glass of cold water. (Only gargle - do not swallow.)
    • Change your sheets and pillowcases often to relieve nasal stuffiness, alleviate bedroom allergens. Try to vacuum your floors and curtains often too.
    • Tape your nose open with nasal strips, available at most pharmacies. They may look odd, but who's looking? Following the directions on the package, tape one of the strips to the outside of your nose before you fall asleep. They work by lifting and opening your nostrils to increase airflow.
  5. Try mouthpiece devices. Also known as dental appliances or mandibular advancement splints, these are usually small plastic devices worn in the mouth during sleep to prevent the soft throat tissues from collapsing and obstructing the airway. They do this by bringing your lower jaw forward and/or by lifting your soft palate. Some devices also stop the tongue from falling back over your windpipe.
  6. Do exercises to firm the tissue associated with your snoring.
    • Stick your tongue out as far as you can, then relax. Repeat 10 times.
    • Stick your tongue out again, and try to touch your chin. Hold. Repeat with trying to touch your nose. Repeat 10 times.
    • Smile as wide as you possible can, hold for 10 seconds, then relax. Repeat this as many times as you can throughout the day.
    • Sing La-La-La-La as loud as you can. Hold each La for 3 seconds. Repeat 5 times. Then, repeat singing Ka-Ka-Ka-Ka. Follow that with Ma-Ma-Ma-Ma. This will strengthen your throat so that it does not relax (and thus block air) when you sleep.
    • Close your mouth and perform a chewing motion. Make sure molars on both sides move apart, then touch again. Make an "mmmmm" sound as you do this for added affect. Continue for 1 minute. [3]
Stop Snoring Caused By a Sinus Infection
  1. Know that sometimes people become snorers because of sinus infections. Snoring is caused during a sinus infection because the mucus blocks the nasal passages.
  2. Follow some of the tips below to stop snoring when you are suffering from sinus infection:
    • Do not forget to take the drugs prescribed by your physician for curing the sinus infection. Reduction of the infection will act as a remedy to stop snoring
    • Consider using a sinus/nasal rinse. These are designed in such a way that the debris and mucus formed in the nose is completely flushed out. Rinsing will be helpful in relieving yourself of the snoring.
    • You can place a nasal dilator strip on your nose channel. This will open the nostrils and can prevent snoring.
    • You can use a menthol scent, which will be helpful in clearing the nose.
    • You can try to have a warm shower or bath. Hot moist air will be helpful in draining the mucus from the sinuses, thereby reducing the possibility of snoring.
    • You can raise the head portion of your bed. This will be helpful in reducing the amount of mucus draining down and blocking your nasal passages. When nasal passages are not blocked, you will not snore.

Video

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Tips

  • Lose Weight. Weight loss can reduce your snoring by easing any constriction of the upper airway.
  • Consider the underlying cause. Discuss with your physician the possibility of a sleep disorder which may be more serious than just the snoring. The current gold standard for obstructive sleep apnea treatment is a CPAP device which opens the airway with pressurized air delivered through a mask or a nose-mounted appliance.
  • There is surgery available now if your snoring problem is a function of sleep apnea.

Related wikiHows


Sources and Citations

  1. http://www.stuff.co.nz/life-style/3481883/When-sleeps-a-snore-point
  2. http://www.stopsnoringtips.com/tips.htm
  3. http://www.thestopsnoringexerciseprogram.com/?hop=ssshnzl
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stop Snoring. All content on wikiHow can be shared under a Creative Commons license.

Sunday, October 9, 2011

Snoring Cure: What are they?

People who snore can be funny but when you get to sleep with someone who snores loudly every night, it becomes annoying. That is why, it is important to know the ways to cure snoring. 

Here are the following ways and methods to cure snoring: 

Breathing exercise - Snoring happens when there is a blockage happening in the breathing passage, particularly at the throat area. And this blockage might be because of a tensed throat, wrong positioned jaw, or stuffed nose. Take several deep breaths in order to relax the throat and make breathing normal again. 

Decongestants - There are instances wherein the cause of snoring is nasal congestion. Here, the person tends to breathe through his mouth which may trigger snoring. Taking decongestants will free any blockage and relieve the person from snoring. 

Anti-allergy medications - There are some allergies that result to the enlargement of adenoids. Once the allergy is cured, the snoring usually stops. 

Exercise and proper diet - If the person is obese, he probably snores. This is because there is fat concentration on the airways that limits the air to go in and out freely. Also, fat formation on the stomach restricts the diaphragm to perform properly. Thus, snoring occurs. In fact, around 40% of the obese population snores. Taking regular exercise and proper diet can reduce the weigh and stop snoring, not to mention other health risks associated with obesity. 

Change of bed position - There are occasions wherein snoring is the result of wrong sleeping position. Sometimes, sleeping with too many pillows can stretch and narrow the air passage. Use one pillow to avoid it. Also, lying on the back can cause snoring. So, a 
change in sleeping position can be a good help. 

Change of lifestyle - Smoking and alcohol can contribute to the onset of snoring. Snoring may be a result of other medical conditions caused by these two. So, to maintain a good and healthy life, the person should stop or reduce smoking and alcohol intake, which in turn can cure snoring. 

Review medications - Antihistamines, sleeping pills, and other types of medications can worsen snoring. 

Regular sleeping habits - There are two periods of sleep: the REM sleep where the person experiences frequent dreaming and deep sleep, and the Stage 1 sleep which should only be experienced during falling asleep but can also be experienced several times if the person is sleeping poorly. Both can trigger the development of unstable breathing that can cause snoring. Irregular sleeping can also cause respiratory instability that result to unstable breathing during sleep. 

Saltwater nasal droops - Nasal congestion caused by mucus can disrupt sleep and can cause snoring. To prevent this, saltwater nasal drops can be used to flush out the mucus. There are over the counter saltwater nasal drops available in drugstores. However, you can also make it on your own. Dissolve � teaspoon of salt in 8 ounces of sterilized water. Let the water cool down to body temperature and place it to a nose dropper. 

However, if snoring is caused by other serious condition such as sleep apnea and enlargement of adenoids and/or tonsils, some surgical procedures like Laser Assisted Uvula Palatoplasty (LAUP) and radio frequency tissue ablation (RFTA) or Somnoplasty can be applied. It is important therefore to know the exact cause of snoring before taking any action.