5 FREE Tips to Gain Back Your Precious Sleep Hours Lost Due To Snoring, Apnea, and Sleep Disorders!
Experts estimate that half of chronic snorers over 40 have episodes of obstructive apnea, when flabby soft tissues at the base of the tongue and throat block all air flow. For the person with apnea, its as if someone sticks a giant cork in his throat as many as 300 times a night. Some people stop breathing for as long as a minute, and each year many apnea sufferers die of cardiac arrest in the night...
You can tell if your mate or close family member has sleep apnea by their irregular snoring. There are lots of sharp snorts and gasps. It is labored, at times explosive, and in severe cases its just as bad no matter what the sleeping position.
To confirm whether a person has apnea requires an overnight sleep study, performed at a sleep disorder clinic. Called polysomnography, a sleep study records heartbeat, along with eye, chest, and leg movements while the snoozing patient is hooked up to a series of electrodes. Most health plans require a sleep study, showing apnea or another underlying medical condition, before they'll cover costs of surgery and other treatments for snoring.
Untreated, apnea can contribute to high blood pressure, enlargement of the heart, and increased risk of stroke. And because their sleep is so tormented, apnea sufferers are
perpetually fatigued. An estimated 20% have had car accidents as a result of falling asleep at the wheel. All in all, experts say, 20 million Americans have apnea but do not know it.
If you or your mates snoring is fairly low on the Richter scale and is not causing any clear or present danger to your marriage, surgery should only be considered as a last resort.
Before considering the surgical route, try my "FIVE FREE Tips to Gain Back Your Precious Sleep Hours Lost Due To Snoring, Apnea, and Sleep Disorders!"
1. Develop a daily exercise regimen
Make sure you stick with it... Your exercise program is the number one tool that will keep you sane throughout that hectic day!
By firming up, you'll cut down on fatty throat deposits, which can contribute to snoring.
2. Sleep on your side of stomach
Sleeping on your back is the position in which your tongue is most likely to slide toward the throat and block air flow. Sleeping on your side or stomach will reduce this chance and allow normal air passages for you to breathe at night.
If you have trouble staying off your back, try sewing a tennis ball into the back pocket of your pajama bottoms.
3. Try wearing a jaw-retainer
A good quality, custom fitted jaw-retainer device, which resembles dental bite plates, is designed to keep your airway open by holding the entire lower jaw forward.
These are helpful in about a third of all sleep sufferers, particularly those with small lower jaws, deep palates, or short necks.
4. Tilt your bed
Try tilting your bed. You can use bricks or wood block, so that the head board end is raised approximately four inches. If your snoring is aggravated by congestion or the position of the tongue, this will help keep your airway open.
5. Use a decongestant pill or spray
If you have allergies or a cold, you might want to try nasal dilator strips that fit across the bridge of the nose like a band aid, pulling the nasal passages up and open or even a econgestant such as a pill or spray.
You can purchase these in packages of ten and if you can't find them stocked in your local drug store, ask your local pharmacist about ordering some for you.
Be sure to consult with your physician before attempting to try anything that you are unsure of.
Final thoughts
The surgical route should be your LAST resort! Make sure you try my "FIVE FREE Tips to Gain Back Your Precious Sleep Hours Lost Due To Snoring, Apnea, and Sleep Disorders before going down that road.
Also, something that you should remember to keep in mind at all times...
Avoid alcohol and tranquilizers within four hours of bedtime and sleeping pills altogether; all three tend to relax the muscles of the soft palate, thus causing so much noise and commotion.
Sincerely,
Darren Salkeld
Editor, Healthy Living - It's YOUR Choice!
You can tell if your mate or close family member has sleep apnea by their irregular snoring. There are lots of sharp snorts and gasps. It is labored, at times explosive, and in severe cases its just as bad no matter what the sleeping position.
To confirm whether a person has apnea requires an overnight sleep study, performed at a sleep disorder clinic. Called polysomnography, a sleep study records heartbeat, along with eye, chest, and leg movements while the snoozing patient is hooked up to a series of electrodes. Most health plans require a sleep study, showing apnea or another underlying medical condition, before they'll cover costs of surgery and other treatments for snoring.
Untreated, apnea can contribute to high blood pressure, enlargement of the heart, and increased risk of stroke. And because their sleep is so tormented, apnea sufferers are
perpetually fatigued. An estimated 20% have had car accidents as a result of falling asleep at the wheel. All in all, experts say, 20 million Americans have apnea but do not know it.
If you or your mates snoring is fairly low on the Richter scale and is not causing any clear or present danger to your marriage, surgery should only be considered as a last resort.
Before considering the surgical route, try my "FIVE FREE Tips to Gain Back Your Precious Sleep Hours Lost Due To Snoring, Apnea, and Sleep Disorders!"
1. Develop a daily exercise regimen
Make sure you stick with it... Your exercise program is the number one tool that will keep you sane throughout that hectic day!
By firming up, you'll cut down on fatty throat deposits, which can contribute to snoring.
2. Sleep on your side of stomach
Sleeping on your back is the position in which your tongue is most likely to slide toward the throat and block air flow. Sleeping on your side or stomach will reduce this chance and allow normal air passages for you to breathe at night.
If you have trouble staying off your back, try sewing a tennis ball into the back pocket of your pajama bottoms.
3. Try wearing a jaw-retainer
A good quality, custom fitted jaw-retainer device, which resembles dental bite plates, is designed to keep your airway open by holding the entire lower jaw forward.
These are helpful in about a third of all sleep sufferers, particularly those with small lower jaws, deep palates, or short necks.
4. Tilt your bed
Try tilting your bed. You can use bricks or wood block, so that the head board end is raised approximately four inches. If your snoring is aggravated by congestion or the position of the tongue, this will help keep your airway open.
5. Use a decongestant pill or spray
If you have allergies or a cold, you might want to try nasal dilator strips that fit across the bridge of the nose like a band aid, pulling the nasal passages up and open or even a econgestant such as a pill or spray.
You can purchase these in packages of ten and if you can't find them stocked in your local drug store, ask your local pharmacist about ordering some for you.
Be sure to consult with your physician before attempting to try anything that you are unsure of.
Final thoughts
The surgical route should be your LAST resort! Make sure you try my "FIVE FREE Tips to Gain Back Your Precious Sleep Hours Lost Due To Snoring, Apnea, and Sleep Disorders before going down that road.
Also, something that you should remember to keep in mind at all times...
Avoid alcohol and tranquilizers within four hours of bedtime and sleeping pills altogether; all three tend to relax the muscles of the soft palate, thus causing so much noise and commotion.
Sincerely,
Darren Salkeld
Editor, Healthy Living - It's YOUR Choice!
