Ep. 9 Snoring

The Sleep & Health Podcast

Snoring!
Snoring can have a very powerful and negative effect on our sleep, our lives and our relationships! The most important part of the episodes is looking at prevention and treatment of snoring:
Snoring Prevention

1. Lifestyle changes

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

· Losing weight -weight loss

· Avoiding alcohol close to bedtime

· Stop smoking

· Treating nasal congestion

· Avoiding sleep deprivation

· Avoiding sleeping on your back

· Elevate the head of your bed

· Nose breathing to give more integrity to nasal tissues

· Get checked for nasal polyps.

2. Oral Exercises

What are these? These are exercises for your tongue, mouth and neck muscles that will strengthen them and prevent them from falling back your throat at night while you sleep.

Link: https://www.youtube.com/watch?v=Iqhts06WECQ

3. Airway Openers - 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. There 2 types really, one is called a mandible advancement device and the other holds the tongue in place.

4. Mouth Taping

Some people use Buteyko breathing to manage asthma symptoms and other respiratory problems, but it also has its own risks and safety precautions that people should consider.

When Should You See a Doctor About Snoring?

Many instances of snoring are benign, but it is important to talk with a doctor if there are signs of potential sleep apnoea:

· Snoring that occurs three or more times per week

· Very loud or bothersome snoring

· Snoring with gasping, choking, or snorting sounds

· Obesity or recent weight gain

· Daytime drowsiness

· Lack of focus or mental sharpness

· Morning headaches and congestion

· High blood pressure

· Nighttime teeth grinding

· Frequent nighttime urination

Sleeping pills may aggravate snoring associated with sleep apnoea by depressing the respiratory system and increasing light sleep at the expense of REM sleep.

So lets summarize our pathway forward

1. An amazing set of ear buds that eliminate noise -I’ve recommended -flare audio -titanium

2. Lifestyle -smoking, drinking, congestive issues, weight loss

3. Oral Exercises -this is about strengthening the integrity of the tissues in the neck.

4. Airway openers -physically opening the airway to allow more air through the airway. Mandible devices, tongue holders

5. Mouth Taping – definitely worth a go

6. Social elements -may have to move bedroom.