How Does Sleep Deprivation Affect The Body?

Is something, or are some things keeping you up? Maybe you’ve had a lot of coffee than you normally do, or maybe you are having insomnia for some reason. If you are not getting the recommended hours of sleep a day, you won’t just feel tired, cranky, and moody the next day. Sleep deprivation has other effects too.

 

Sleep is an important part of everyday life. It is just as important as eating. The body won’t last for too long if left without sleep. In other words, it is crucial. But it isn’t just the hours of sleep that you get that should be paid attention to. It’s also the quality of it. Other than making the brain hazy, sleep deprivation can adversely affect other parts of the body as well.

 

The brain is a part of a bigger system called the Central Nervous System. Brain cells travel and function within it. A deprivation in sleep can cause fatigue in the brain.

During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information you’ve learned. Sleep deprivation leaves your brain exhausted, so it can’t perform its duties as well.

You may also find it more difficult to concentrate or learn new things. The signals your body send may also be delayed, decreasing your coordination and increasing your risk for accidents.

Sleep deprivation also negatively affects your mental abilities and emotional state. You may feel more impatient or prone to mood swings. It can also compromise decision-making processes and creativity.

(Via:https://www.healthline.com/health/sleep-deprivation/effects-on-body#4)

 

Your immune system functions to protect the body from foreign invaders, especially pathogenic ones. It also works to fight such intruders.

While you sleep, your immune system produces protective, infection-fighting substances like cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses.

Cytokines also help you sleep, giving your immune system more energy to defend your body against illness.

Sleep deprivation prevents your immune system from building up its forces. If you don’t get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness.

(Via:https://www.healthline.com/health/sleep-deprivation/effects-on-body#4)

 

Sleep deprivation also negatively affects the respiratory system.

The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called obstructive sleep apnea (OSA) can interrupt your sleep and lower the quality.

As you wake up throughout the night, this can cause sleep deprivation, which leaves you more vulnerable to respiratory infections like the common cold and flu. Sleep deprivation can also make existing respiratory diseases worse, such as chronic lung illness.

(Via:https://www.healthline.com/health/sleep-deprivation/effects-on-body#4)

 

Probably the most common thing we heard about sleep deprivation other than it having an adverse effect on the brain, is that it can cause overweight and obesity.

Along with eating too much and not exercising, sleep deprivation is another risk factor for becoming overweight and obese. Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness.

Leptin tells your brain that you’ve had enough to eat. Without enough sleep, your brain reduces leptin and raises ghrelin, which is an appetite stimulant. The flux of these hormones could explain nighttime snacking or why someone may overeat later in the night.

Sleep deprivation also prompts your body to release higher levels of insulin after you eat. Insulin controls your blood sugar level. Higher insulin levels promote fat storage and increase your risk for type 2 diabetes.

(Via:https://www.healthline.com/health/sleep-deprivation/effects-on-body#4)

 

Sleep affects your blood’s sugar levels, pressure, and the cardiovascular system’s inflammation levels.

Sleep affects processes that keep your heart and blood vessels healthy, including your blood sugar, blood pressure, and inflammation levels. It also plays a vital role in your body’s ability to heal and repair the blood vessels and heart.

People who don’t sleep enough are more likely to get cardiovascular disease. One analysis linked insomnia to an increased risk of heart attack and stroke.

(Via:https://www.healthline.com/health/sleep-deprivation/effects-on-body#4)

 

Your endocrine system is the one responsible for producing hormones. Hormones are the ones that regulate physical, chemical, sexual, and growth processes in the body.

Hormone production is dependent on your sleep. For testosterone production, you need at least three hours of uninterrupted sleep, which is about the time of your first REM episode. Waking up throughout the night could affect hormone production.

This interruption can also affect growth hormone production, especially in children and adolescents. These hormones help build muscle mass and repair cells and tissues.

The pituitary gland releases growth hormones continuously, but sleep and exercise also help induce the release of this hormone.

(Via:https://www.healthline.com/health/sleep-deprivation/effects-on-body#4)

 

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How Important Is Sleep To Children?

Kids do get sleep. In fact, babies sleep almost all the time. While adults need the recommended 7-9 hours of sleep a day, babies need 2/3 of the day sleeping.

As children grow older, the amount of sleep they need varies:

• toddlers: 11 to 14 hours
• preschoolers: 10 to 13 hours
• school-aged children: 9 to 12 hours
• teens: 8 to 10 hours

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need#deep-sleep)

Children need to have good quality and quantity of sleep simply because they are growing. And sleep helps support their growth stage. A lot of things can happen during the growth stage. They will need all the help they can get for optimum growth. And sleep is one of them.

 

Deep sleep stimulates growth, especially in babies.

"Growth hormone is primarily secreted during deep sleep," says Judith Owens, M.D., director of sleep medicine at Children's National Medical Center, in Washington, D.C., and a Parents advisor. Mother Nature seems to have protected babies by making sure they spend about 50 percent of their time in this deep sleep, considered to be essential for adequate growth. Italian researchers, studying children with deficient levels of growth hormone, have found that they sleep less deeply than average children do.

(Via:https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/)

 

Even at a young stage, sleep protects children from cardiovascular harm due to cholesterol and stress hormones.

"Children with sleep disorders have excessive brain arousal during sleep, which can trigger the fight-or-flight response hundreds of times each night," says Jeffrey Durmer, M.D., Ph.D., a sleep specialist and researcher in Atlanta. "Their blood glucose and cortisol remain elevated at night. Both are linked to higher levels of diabetes, obesity, and even heart disease."

(Via:https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/)

 

Children, including babies, can actually go overboard with food as well, especially if parents mistook their babies’ cry as hunger. But getting enough sleep can counter this.

That's key, because the sleep-weight connection seems to snowball. When we've eaten enough to be satisfied, our fat cells create the hormone leptin, which signals us to stop eating. Sleep deprivation may impact this hormone, so kids keep right on eating. "Over time, kids who don't get enough sleep are more likely to be obese," says Dorit Koren, M.D., a pediatric endocrinologist and sleep researcher at the University of Chicago.

Worn-out kids also eat differently than those who are well rested. "Research has shown that children, like adults, crave higher-fat or higher-carb foods when they're tired," Dr. Koren says. "Tired children also tend to be more sedentary, so they burn fewer calories."

(Via:https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/)

 

Another great thing about sleep is that it can combat pathogenic microorganisms. The body produces cytokines that are responsible for fighting germs. They are also the ones that make us feel drowsy whenever we are sick, telling us that we need to rest.

During sleep, children (and adults) also produce proteins known as cytokines, which the body relies on to fight infection, illness, and stress. (Besides battling illness, they also make us sleepy, which explains why having the flu or a cold feels so exhausting. It forces us to rest, which further aids the body's ability to heal.) Too little sleep appears to impact the number of cytokines on hand. And it's been found that adults who sleep fewer than seven hours per night are almost three times more likely to develop a cold when exposed to that virus than those who sleep eight or more hours. While there's little data on young children, studies of teens have found that reported bouts of illness declined with longer nightly sleep.

(Via:https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/)

 

If there is anything that kids run out of, it would be their attention. More than patience, children easily lose attention.

…tired kids can be impulsive and distracted even though they don't have ADHD.

For school-age kids, research has shown that adding as little as 27 minutes of extra sleep per night makes it easier for them to manage their moods and impulses so they can focus on schoolwork. Kids with ADHD also seem to be more vulnerable to the effects of too little sleep.

(Via:https://www.parents.com/health/healthy-happy-kids/the-7-reasons-your-kid-needs-sleep/)

 

Like healthy and nutritious foods, children need good sleep as well. Good sleep especially deep sleep helps support their growth, learning, and overall health.

 

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Sleep: What You Need To Know

Mankind has never been busier before than they are now. Today is all about hustling. And it is becoming a norm. At work, there are a lot of things that need to be done in a short period of time. The same goes at home. Getting sleep is almost a luxury. Time ticks so fast that often times we have a hard time getting a hold of it. But if you don’t know it yet, sleep is a vital part of life.

 

Sleep, more specifically enough sleep and good quality sleep, is crucial so you could work efficiently and safely. Not getting enough of it can lead to many problems.

According to the NSF, these are some of the ramifications of sleep problems:

• Decreased alertness and attentiveness
• Increased irritability and relationship difficulties
• Decreased concentration and judgment
• Decreased performance and productivity
• Increased risk of accidents

(Via:https://www.parents.com/parenting/moms/healthy-mom/adult-sleep/)

 

Sleep deprivation can cause lessen work efficiency and competence. It can also affect relationships. And most of all, it can get you in an unwanted accident. So if you want to be at the top of your game, all you might be missing is a good night’s sleep. Safety is crucial as well. Getting enough sleep will prevent road accidents from taking place.

 

The recommended hours of sleep is at 7-9 hours a day. But for some people who aren’t getting enough sleep lately, the numbers may change. To determine it yourself, you can do a simple test.

The amount of sleep needed varies with each individual. The NSF suggests a simple experiment to determine your optimum amount of sleep. You need a week or so to determine it, so you should be able to go to sleep when you're tired and wake up naturally with no alarm clock. Taking a vacation or planning to have someone to help with your children is necessary to do this test.

Simply go to bed when you feel tired, and get up when you feel ready -- don't set an alarm clock. For a few days, you might be sleeping more if you've been deprived of sleep. But once you catch up, your body will tell you just how many hours you need to restore yourself each night. Once you've learned this important fact about yourself, you can adjust your schedule accordingly.

(Via:https://www.parents.com/parenting/moms/healthy-mom/adult-sleep/)

 

Napping is also a good way of resting. In fact, it can be great.

According to the NSF, a 15- to 20-minute nap can be very beneficial. It can help your alertness and memory, and reduce feelings of fatigue. Napping is a good way for exhausted parents to take the edge off their tiredness. But remember, in the long term a nap is not a substitute for a good night's sleep.

If you're unable to get a good night's sleep, you need to get help for safety's sake. If attending to small children is causing sleep loss that affects your daily functioning, work out a sleep schedule with your partner, enlist the help of a relative, or pay a child-care provider to help you get more sleep. If insomnia or another sleep disorder is the issue, you may need to see a specialist.

(Via:https://www.parents.com/parenting/moms/healthy-mom/adult-sleep/)

 

But for those who are suffering from sleep disorders, there are available treatments you can discuss with your doctor.

There are successful treatments for sleep disorders, so you don't have to suffer in silence if you're not getting enough sleep. Talk with your doctor about your symptoms so he can refer you to a sleep disorders specialist. You'll have an initial consultation and will probably spend a night or two at the specialist's clinic to evaluate your sleep problems. You'll likely be given a polysomnogram, a painless and unobtrusive test that monitors brain waves, muscle activity, heartbeat, and more. After your condition is evaluated, the specialist can give you the appropriate treatment.

(Via:https://www.parents.com/parenting/moms/healthy-mom/adult-sleep/)

 

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Sleep: What You Need To Know was originally published on The Snoring Mouthpiece Review Blog

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Light and Deep Sleep: How Much Do You Need For Each Of Them?

It is recommended for adults to have 7-9 hours of sleep every day. If you think that’s a lot of time and that you could have done something productive at that time, then it depends on what you mean by productive because resting the body for 7-9 hours is fruitful itself.

 

The body goes through a lot while you sleep so you can be more productive when you wake up. It goes through stages of sleep. Along with knowing that you need 7-9 hours of sleep a day, it is also important to know how much you need per stage of it.

There are five stages of sleep that rotate between non-rapid eye movement (NREM) and rapid eye movement (REM) and include drowsiness, light sleep, moderate to deep sleep, deepest sleep, and dreaming.

Experts have recommended that adults gets about 7 to 9 hours of sleep per night. New research aims to identify not just how much total sleep you need — but also how much of each stage of sleep you need.

Sleep stages 1, 2, and REM consist of light sleep, while 3 and 4 comprise deep sleep.

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

Healthy individuals need about a quarter of the total number of sleeping hours to be in deep sleep.

In healthy adults, about 13 to 23 percent of your sleep is deep sleep. So if you sleep for 8 hours a night, that’s roughly 62 to 110 minutes.

However, as you get older you require less deep sleep.

During deep sleep, a variety of functions take place in the mind and body:

• memories are consolidated
• learning and emotions process
• physical recovery occurs
• blood sugar levels and metabolism balance out
• the immune system is energized
• the brain detoxifies

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

The same goes for REM sleep. The REM cycle starts at 1 ½ hours after you’ve fallen asleep and repeats at the same time interval.

For most adults, REM takes up about 20 to 25 percent of sleep, and this seems to be healthy during average sleep cycles. However, sleep research is raising some interesting questions. One recent study suggested that higher amounts of REM sleep may be associated with depression. But don’t go making sudden changes in your sleep habits — it is not clear which is the cause and which is the effect.

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

For light sleep, the stage when you are in transition to a more stable sleep, there is no minimum. But you have to remember that too much of it has consequences.

Although sleep scientists believe that light sleep is good for you, there is no minimum to strive for. Light sleep is usually the default stage, one that is nearly impossible to avoid if you are asleep at all.

Too much overall sleep on a regular basis, however, is linked to obesity, depression, pain, heart disease, and even increased risk of death.

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

Babies and kids need more sleep than adults do.

Babies and children need more sleep than adults. Babies need the most, spending about 16 of every 24 hours asleep. Approximately 50 percent of their slumber is spent in the REM stage, while the other 50 percent is divided between stages 1 through 4 and NREM sleep that cycles between light and deep.

As children grow older, the amount of sleep they need varies:

• toddlers: 11 to 14 hours
• preschoolers: 10 to 13 hours
• school-aged children: 9 to 12 hours
• teens: 8 to 10 hours

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

Sleep should make you feel rejuvenated the next day. If you don’t feel like you are and instead feel tired, you might not be getting the recommended number of hours of sleep per day as well as its sub-stages.

According to the American Sleep Apnea Association, you should feel fresh and alert when you wake up, but many people don’t.

If you’re sleeping for 7 to 9 hours each night, but only 10 percent of that is deep sleep, you’re not getting the 90 minutes you need and might still be tired each day. A sleep study may help you figure out what is going on.

There are a number of possible causes that you might want to discuss with a doctor, including:

• general sleep disorder
• obstructive sleep apnea
• not getting enough sleep
• getting too much sleep
• other health conditions that cause fatigue

(Via:https://www.healthline.com/health/how-much-deep-sleep-do-you-need)

 

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Light and Deep Sleep: How Much Do You Need For Each Of Them? was originally published on TSMR

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What’s Causing You To Snore?

You won’t always know that you snore. In fact, you don’t actually realize that you are snoring. It’s your partner that knows and complains especially if it gets loud. It can be really loud.

 

Snoring affects millions of people. But why do people snore? What is it really? Well, have you noticed an animation about someone singing loudly that their tiny tissue hanging on their throat is showing? Yes, that one. Sound is produced when air vibrates within the soft palates and that tissue. This happens when your airways get narrow.

When you hear someone snoring, it means air is not flowing freely through the back of the throat. The sound occurs when air causes vibration of the soft palate and the uvula, the tiny pink flap of tissue that hangs down at the rear of your throat.

(Via:http://www.columbianeurology.org/neurology/staywell/document.php?id=136)

 

Besides being an inconvenience to other people, snoring can mean something else to you. Snoring is not a disease or an illness. But it can be a symptom or a cause of a medical condition.

Asides from being a nuisance to your friends or your partner, snoring also affects how you sleep. It reduces the quality of your sleep, could result in sleep apnea or lead to chronic sleep deprivation. Ever woken up in the morning tired, cranky and not quite feeling like you got a good night time’s rest? Snoring might be the cause.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

We need to know the factors other than medical ones that could affect snoring so we can properly address it on our own. The first and common one is weight. If you weigh more than you should at your age, height, or physical activities, then chances are that you’ll snore. If biology were to be a basis, then men are less fortunate than women.

A couple of factors come into play here. One popular one is weight. Carrying excess weight around your neck and throat can cause snoring. Then there is good old biology. In general, men have narrower air passages than women and are most likely to snore.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Not having head elevation while sleeping is also a factor.

Sleeping flat on your back could also make you more susceptible to snoring. Even the shape of your mouth or a stuffy nose from a cold could make you sound like an old engine revving up.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

The current condition of your nasal passages is another one.

Another very popular one is the structure of your entire nasal cavity. Deviated septums, nasal polyps and enlarged tonsils could be the cause of your snoring.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Sometimes, for you to find out, the way you snore could tell you why. You may need your partner to observe you while you are sleeping. Or, you can go ahead and record yourself in a video.

How you snore could also be telling of why you snore. If you snore with your mouth closed, you could be snoring because of a problem with your tongue. While if you snore with your mouth open, a problem with your throat could be the cause of your snoring.

Identifying why you snore is very key in figuring out how to make it stop.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Finding out your body weight, sleeping practices, and the way you snore can be the key to finding a solution on how to stop it. Unless the cause is a medical condition, then the best thing to do is go to the doctor. If not, all that’s needed is some observations.

 

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How To Address Snoring Naturally

You will snore at some point in your life. That is a fact. Will it imply that something is wrong? Yes, it can. Can something be done to address it? Yes to that as well.

 

Snoring happens when your air has a hard time getting through your air passages. The air vibrates within the walls of the throat and produces a sound that we know as a snore. Snoring is more common in middle to older aged people. The loud kind of snore, that is. Snoring can be both a symptom of a condition or a cause to it. This is why knowing your health condition, medical condition, sleeping practices, and the way you snore can help determine how to address your snoring problems.

 

If your snoring isn’t caused by a medical condition, then you can opt for a treatment that won’t necessarily require medical attention. But if you are in doubt, it’s best to consult your physician. Here are some natural measures you can do about your snoring.

 

Drop the excess weight.

People who are overweight are two times more likely to snore than those who aren’t. The reason is simple, overweight people carry extra fat around their necks which narrows their airways and causes them to snore. So lose a couple of pounds and lose your noisy nighttime companion. Switching up your diet, getting some exercise and ironically enough sleep will help you lose weight.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Switch to other sleeping positions.

Sleeping on your back can cause your airways to become blocked or narrowed. If you notice that you snore while sleeping on your back it is time to switch up your sleeping position. Sleeping on your side is usually recommended. Old habits die hard so the odds are that as you drift deeper into sleep you’d roll unto your back again. The fix? Invest in a body pillow. A body pillow will help you maintain sleeping on your side. Another mean old trick is sewing tennis balls unto the back of your pajamas.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Reduce alcohol consumption and cigarette smoking.

If you drink alcohol habitually, especially before bed that might be the cause of your snoring. Drinking alcohol a couple of hours before you go to bed relaxes your throat muscles, causing you to snore. Regular smokers are also likely to snore. Smoking irritates your throat tissues leading to inflammation, that results in snores.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Increase water intake.

Staying hydrated is always a good idea, particularly for snorers. Dehydration leads to mucus forming in your nose which could make you snore. Drinking about 3.7 liters of water for men, and about 2.7 liters of water for women is highly recommended.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Try a humidifier.

While dry air might not be the main cause of your snoring, it can certainly aggravate it. So get a couple of humidifiers to keep the air in your room nice and moist. The added moisture in the air will help lubricate your throat. Making it easier for air to flow in and out without causing any noisy vibrations.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Avoid inflammation from food.

Dairy and gluten products are well-known culprits for causing tissues in your nose and throat to become inflamed. You don’t have to completely cut out that yummy glass of chocolate milk you have every day. Pick out some days where you have some plain tea instead and don’t have it too soon before bed.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Inhale some steam, but not from a boiling pot of water.

Use a facial steam bowl to open up your airways just before you go to bed. This comes in especially handy if a stuffy nose from a cold or allergies is the cause of your snoring. First, fill a large bowl with hot water. Next, drop your head over it. Get close enough for the steam to do its job but not too close so you don’t get burned. Drape a towel over your head to lock in the moisture. Taking a warm bath or a hot shower also has the same effects.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Don’t sleep flat on your back.

If sleeping on your side instead of your back doesn’t stop your snoring, you might need to prop up your head a little bit. This will ease breathing and open up your airways. Using a pillow or two should do the trick. You could also slightly the front of your bed by a couple of inches.

(Via:https://www.sleepcycle.com/snoring/10-natural-snoring-remedies/)

 

Snoring can be such a nuisance. Don’t let it ruin your perfect sleep. If you want to discover another way of dealing with it, click here. You can also find more here.

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Most Prevalent Sleep Disturbances

All of us need good quality and quantity of sleep. But unfortunately, not every one of us can get it. Society today compels us to work harder than we did yesterday. More time is spent on working than resting.  Sleep can sometimes be a luxury for some. But the truth of the matter is that we need as much sleep as we can get. Getting the enough number of hours of sleep is crucial and it should be of good quality. As in, you are having a deep sleep and not spending more time tossing and turning or waking up in the middle of the night.

 

Some people can easily fall asleep. Some others find it a chore. Some have a sound sleep while others don’t. Sleeping isn’t the same for everyone no matter how much we need it or get it. Sleeping can be inconvenient for others especially for those who have medical conditions. Here are some of the most common sleep disturbances.

 

Snoring. Snoring happens when your air passages get narrow.

About half of all people in the world snore at some point in their lives. More common in men, over 40 percent of adult men and 24 percent of adult women are habitual snorers. In more detail, snoring is the sound that comes from obstructed air movement in your throat when you breathe while sleeping. 

(Via:https://www.sleepcycle.com/sleep-disorders/the-most-common-sleep-disorders/)

 

Sleep apnea. Sleep apnea is also known as a stop in breathing while sleeping.

Sleep apnea is a potentially serious sleep disorder. People who go untreated stop breathing repeatedly during sleep. This can lead to the brain and the rest of the body not getting enough oxygen. Which in turn can lead to stroke, heart failure, diabetes, depression, and headaches.

(Via:https://www.sleepcycle.com/sleep-disorders/the-most-common-sleep-disorders/)

 

Insomnia. Sounds familiar? Like snoring, one probably has or will encounter this in their life.

Ever had trouble falling asleep? Or do you find yourself waking up in the middle of the night, unable to fall back to sleep? Is this something you experience more than three days a week? If so, you might be suffering from insomnia. Insomnia refers to habitual sleeplessness and is the most common sleep disorder in the world.

(Via:https://www.sleepcycle.com/sleep-disorders/the-most-common-sleep-disorders/)

 

Narcolepsy. This is a medical condition that involves extreme sleepiness during the day.

Also referred to as Excessive uncontrollable daytime sleepiness, narcolepsy causes overwhelming daytime sleepiness. It is a chronic sleep disorder affecting 1 in 2,000 to 3,000 people. The cause of narcolepsy is related to the loss of cells in the brain that secrete hypocretin. Hypocretin is a chemical in the brain that is important for regulating wakefulness.

(Via:https://www.sleepcycle.com/sleep-disorders/the-most-common-sleep-disorders/)

 

Sleep paralysis. As the name suggests, the body gets paralyzed but only temporarily when waking up or falling asleep.

Imagine waking up in the middle the night without being able to move or speak. Known to occur both when falling asleep and upon waking, sleep paralysis is the inability to move or speak even if you feel wide awake. A session usually lasts around one to two minutes and can be quite frightening for those who’ve experienced it.

(Via:https://www.sleepcycle.com/sleep-disorders/the-most-common-sleep-disorders/)

 

Sleepwalking. Ever seen those movies where someone who’s asleep suddenly gets up and starts walking? That is actually true. But it happens more in children than in adults.

Sleepwalking is when a person walks around or performs other complex behavior while sleeping. The activity is much more common in children than adults and more likely to happen if the person is sleep deprived. The sleepwalker will most likely not even remember what happened and remains in deep sleep during the entire episode.

(Via:https://www.sleepcycle.com/sleep-disorders/the-most-common-sleep-disorders/)

 

Also called Willis-Ekbom Disease, Restless Leg Syndrome is a condition where there is an uneasy feeling in the legs and an extreme drive to move them.

Sometimes described as “pins and needles”, Restless Legs Syndrome creates a hopeless situation when you’re also trying to fall asleep at the same time. It affects up to 10% of the adult population and is more common among middle-aged women. In most cases, no cause is known to affect RLS, but it’s suspected that genes do play a role and that RLS is hereditary.

(Via:https://www.sleepcycle.com/sleep-disorders/the-most-common-sleep-disorders/)

 

If you are experiencing any of these problems, a visit to the doctor might be needed. But if you prefer a non-medical method, you might want to check this out, as well as this link.

The post Most Prevalent Sleep Disturbances is republished from The Snoring Mouthpiece Review Blog

source https://snoringmouthpiecereview.org/zquiet/most-prevalent-sleep-disturbances

Get Yourself A Better Sleep By Following These Tips

Life is busy. Could it get any busier? Yes. But can you have enough sleep every day? Yes as well.  Today’s active and bustling society may not rest, but you can. In fact, getting enough and good quality sleep has to be given more emphasis these days since getting busy is starting to be a norm.

 

Sleep is just as important as good nutrition and exercise. One can never truly call himself or herself healthy without any one of these three. Sleeping can actually lead to a healthy life. If you are having a hard time falling asleep or getting a good sleep, these tips will help you out.

 

Shut off the noise.

You may not recall the racket caused by yesterday’s midnight garbage pickup, but your body probably does. Even if you don’t wake up, noise can disrupt your slumber and cause restlessness, increased heart rate and blood pressure, and changes in breathing patterns...

(Via: https://www.health.com/sleep/advice-for-better-sleep?slide=525773#525773)

 

Have some aromatherapy.

Creating a bedtime ritual that includes diffusing (a process of dispersing) essential oils 30 minutes before sacking out is a simple and effective way to cue the body to rest, says Sara Panton, essential-oil expert and cofounder of Vitruvi. Not only are there certain scents that encourage drowsiness, but the very act of setting up a routine helps signal to your brain that it’s time to start shutting off.

(Via: https://www.health.com/sleep/advice-for-better-sleep?slide=525767#525767)

 

Be cool. Literally.

Body temperature regularly fluctuates throughout the day—it’s usually at its highest in the afternoon and lowest in the early a.m. So if your room is hot, your body will work all night to cool down—and if you’re sweating, you’re more likely to wake up. The sweet spot: 65 degrees, according to the National Sleep Foundation.

(Via: https://www.health.com/sleep/advice-for-better-sleep?slide=525770#525770)

 

Give your space a room to breathe. Exercise caution though. You might not want to open your windows for too long especially if there are insects and creepy crawlies that want to join you inside.

Room stuffiness can hike nasal congestion and hinder your ability to breathe while you doze. Per a study in the journal Indoor Air, people who kept their window open overnight felt more alert the next morning than they did when it had been kept closed. If you live in a city and opening your window exposes you to noise, crack it open for 15 minutes during the day instead. No windows? No problem. Invest in a plant like a peace lily, which naturally purifies air.

(Via: https://www.health.com/sleep/advice-for-better-sleep?slide=525782#525782)

 

Make the room darker earlier.

Not only does light send “stay awake” alerts to the brain, it also has an effect on circadian rhythm, which controls your body’s natural sleep-wake cycle, explains Lawrence Epstein, MD, assistant medical director of Brigham Sleep Medicine at Brigham and Women’s Hospital. Brightness also stops the production of melatonin (the tired hormone), suppressing your sleep signal. While you likely kill the lights before you get in bed, you actually need to dim them much sooner. Switch from overhead lights to lamps around dinnertime to help your body wind down.

(Via: https://www.health.com/sleep/advice-for-better-sleep?slide=525788#525788)

 

Say no to chocolate. They can be like coffee.

Whether it’s ice cream, brownies, cookies, or candy—all cocoa contains caffeine. Which means your nightly choco habit could be costing you precious z’s. If you want to indulge your sweet tooth, consider yogurt (high in muscle-relaxing magnesium) topped with fresh cherries (which contain melatonin).

(Via: https://www.health.com/sleep/advice-for-better-sleep?slide=525791#525791)

 

If you think alcohol is a good precursor to sleep, think again.

Alcohol is a double-edged sword. Yes, that nightcap might initially help you doze off, but don’t be fooled—it reduces sleep quality, explains Dr. Epstein. That’s because while booze is linked to increasing certain sleepy feelings, it also causes you to wake up repeatedly, interfering with restorative sleep. Instead of pouring yourself a glass right before you hit the hay, take your last sips two hours earlier.

(Via:https://www.health.com/sleep/advice-for-better-sleep?slide=525797#525797)

 

Sleep can now be easier to achieve. If you have trouble with sleeping due to snoring, visit https://snoringmouthpiecereview.org/good-morning-snore-solution to find a solution. Check this site as well for more details.

The article Get Yourself A Better Sleep By Following These Tips Discover more on: The Snoring Mouthpiece Review Blog

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Reasons Why Being A Night Person Is Not Good For Your Health

Many things can keep us up at night. It can be work that you took home as an assignment because your boss insists on having it done by morning. It can also be insomnia or a medical condition like anxiety. It can also be that you are doing a movie marathon on Netflix. Or maybe, you just like to be up at night and not during daylight. Whichever it is, it’s nowhere near good. This is so because studies have shown that the relationship with improper sleep-wake cycle and health issues are direct.

 

You’ll be at risk for higher blood pressure. You don’t have it in the family. You eat healthy meals. Therefore don’t let being a night owl break the chain.

In a 2013 study in the journal Chronobiology International, researchers found that “evening types” were  than “morning types” to have , even after they controlled for participants’ total amount of sleep and sleep quality.

(Via:https://www.health.com/sleep/health-risks-night-owl?slide=513065#513065)

 

You’ll have less time for exercise. Sleep is important. So is exercise. Don’t lose both.

Self-described night owls  than people who consider themselves early birds, according to a 2014 research abstract in the journal Sleep; they also report having more difficulty finding time to exercise and maintaining a regular exercise schedule.

(Via: https://www.health.com/sleep/health-risks-night-owl?slide=513071#513071)

 

You’re more likely to gain weight. Unless you want that, then this probably won’t be a problem.

Some experts believe that  disrupts the body’s natural overnight fasting period, which can interfere with its ability to burn fat. Night owls also happen to  per day than early birds, according to a 2011 study in the journal Obesity–248 more, on average–perhaps because willpower is lower when you’re tired and we  late at night.

(Via:https://www.health.com/sleep/health-risks-night-owl?slide=513077#513077)

 

You’re more at risk for diabetes type 2.

In one 2015 study, published in the Journal of Clinical Endocrinology & Metabolism, men with evening chronotypes were more likely to have  (a condition in which the body loses muscle mass), compared to men with morning chronotypes.

Female night owls, compared with their early bird counterparts, tended to have more belly fat and a greater risk of metabolic syndrome—a cluster of conditions (like high blood pressure, , and high cholesterol) that increase a person’s risk for heart disease and diabetes.

(Via:https://www.health.com/sleep/health-risks-night-owl?slide=513086#513086)

 

Night sleep can also make it harder to manage.

For those who do go on to develop diabetes, being a night owl can make the condition more difficult to manage. A 2013 study in Diabetes Care found that, for people with type 2 diabetes, having a later bedtime is associated with —even after researchers controlled for total sleep duration.

(Via:https://www.health.com/sleep/health-risks-night-owl?slide=513083#513083)

 

Unless you don’t have a job, you won’t get a decent sleep.

Speaking of the amount of sleep you get: Night owls also tend to get less overall than those who are early-to-bed, early-to-rise. “If you can’t fall asleep until 2 or 3 in the morning and you have to be at work at 9, you’re not going to be able to get as much good-quality sleep as you really should,” says Dr. Varga.

(Via:https://www.health.com/sleep/health-risks-night-owl?slide=513050#513050)

 

We all make big decisions. But taking a risk is a different thing.

Staying up late and sleeping in every morning is also associated with a , according to a 2014 study in Evolutionary Psychology. While men in the study took more financial risks than women overall, women who were self-described night owls were more daring than those who were early birds.

(Via:https://www.health.com/sleep/health-risks-night-owl?slide=513095#513095)

All these should be enough reasons to get to be more productive during daytime than at night time. Sleep is an important part of life and should be taken seriously. So should you have problems that could prevent you from having a good sleep like snoring, consider checking this site. This link can guide you as well.

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source https://snoringmouthpiecereview.org/snorerx/reasons-why-being-a-night-person-is-not-good-for-your-health

Science Approved Ways To Fall Asleep Easier

Sleep is a crucial form of rest for the whole body. Everyone needs it. But sometimes, not everyone gets it. Other than staying up for long purposely because of work or other activities, one can’t go to sleep simply because he or she has insomnia. Insomnia can be caused by a number of factors. The most commons ones are medications or medical conditions that disturb the sleep cycle. But if you’re not under any of these, then what’s been keeping you up may be anxiety.

Unless certain medical conditions or medications are the cause of your sleeplessness, the most common culprit is anxiety, says Lisa Meltzer, an education scholar for the National Sleep Foundation and associate professor of pediatrics at National Jewish Health in Denver.

(Via:https://www.huffpost.com/entry/15-ways-to-fall-asleep-faster_n_55dde3e7e4b04ae497054470)

 

Anxiety makes you too aware of your surroundings. Which makes sense. The unease, worry or fear can sometimes keep you up more than caffeine ever could. If you are having a hard time relaxing, these evidence-based ways to fall asleep easier can help you.

 

Compel yourself to stay awake.

Is there anything reverse psychology isn’t good for? In this case, it may alleviate excessive sleep anxiety. A small study conducted at the University of Glasgow found that sleep-onset insomniacs who were instructed to lay in bed and try to stay awake with their eyes open fell asleep quicker than participants told to fall asleep without this “paradoxical intention” (PI). Participants in the PI group fell asleep easier and showed less sleep performance anxiety.

(Via:https://www.huffpost.com/entry/15-ways-to-fall-asleep-faster_n_55dde3e7e4b04ae497054470)

 

Get your hands and brain working by doing something for 10 minutes.

“This is a stimulus control theory,” says Meltzer. “Everything in life has a stimulus value, even your bed,” meaning your body should recognize that lying in bed means it’s time to go to sleep. To give your bed that value, the only things you should be doing in it are sleep and sex, she explains. “Getting out of bed if you can’t sleep is the hardest one to do, but it’s so important. If you’re spending 10 hours in bed, but only sleeping six, that’s really bad. Your bed becomes a place for thinking, worrying, watching TV, and not for sleeping.”

(Via:https://www.huffpost.com/entry/15-ways-to-fall-asleep-faster_n_55dde3e7e4b04ae497054470)

 

Keep your clock away. But why?

You toss and turn, trying to fall asleep, watching the minutes tick toward morning on your bedside clock. Does this scenario sound familiar? Do yourself a favor: Hide the clock. Constantly checking the time only increases your stress, making it harder to turn down the dial on your nervous system and fall asleep. “If you stare at the clock, it increases your stress and worry about not falling asleep,” says Meltzer.

(Via:https://www.huffpost.com/entry/15-ways-to-fall-asleep-faster_n_55dde3e7e4b04ae497054470)

 

Cool body temperature helps you fall asleep faster.

The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees F for the most sleep-friendly conditions.

“The secret is cool, dark, comfortable bedrooms,” says Meltzer. “Darkness cues the brain to make melatonin, which tells your interior clock that it’s time to sleep. Melatonin cools your internal body temperature, which reaches its lowest point between 2 and 4 a.m.”

(Via:https://www.huffpost.com/entry/15-ways-to-fall-asleep-faster_n_55dde3e7e4b04ae497054470)

 

Taking a warm shower before going to bed can help as well. But wasn’t it that cool body temperature is what helps you to fall asleep faster? Yes. When you take a warm shower, you don’t stay warm after it.

Warming your body up with a hot shower an hour before bed and then stepping into cooler air will cause your body temperature to drop more precipitously. Studies show that this rapid temperature decrease slows your metabolism faster and prepares your body for sleep. “Showers can also be very relaxing, so that helps, too,” says Meltzer. If you shower every night around the same time, making it part of a consistent bedtime routine, you’ll see the most sleep value from it, she adds. “Then your body has an expectation of what’s coming next.”

(Via:https://www.huffpost.com/entry/15-ways-to-fall-asleep-faster_n_55dde3e7e4b04ae497054470)

 

Sleep is crucial. Don’t let snoring get in the way. Do away with it by clicking this link. You can also visit this page for more information.

Science Approved Ways To Fall Asleep Easier Find more on: snoringmouthpiecereview.org

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The Snoring Mouthpiece Review Issues Blog Post On Humidifiers And Snore RX For Snorers

The Snoring Mouthpiece Review has announced that they have published a new blog post on how humidifiers and snoring mouthpieces like SnoreRX can help snorers. The blog post is titled, “Humidifier: A Great Gift Even For A Snorer,” and explains why a humidifier can be a great gift idea for a friend or family member who snores. By introducing a moderate amount of moisture into the air, a humidifier can help the snorer relax and have a sound sleep that prevents snoring.

Steve Walker, author of the blog post, says, “A humidifier does more than just provide a spa-like ambiance to a room. It’s actually pretty useful to have a humidifier especially during the winter season.”

He adds, “It’s a practical gift because of the many uses of this particular electronic device. Aside from adding moisture in the air, the humidifier can also help relieve symptoms of different allergies, prevent dry skin, prevent babies from falling sick, and prevent snoring.”

According to the article, the moist air provided by the humidifier soothes the tissues at the back of the throat. The humidifier keeps the throat moist and this prevents irritation that is connected with snoring. Overall, humidifiers offer substantial benefits not only for the health of people but also for belongings and the atmosphere. When a humidifier is installed in the home, it not only helps strengthen the immune system, but it also decreases the incidence of nose bleeds by ensuring that the mucous membrane in the nose is moist.

Meanwhile, aside from the humidifiers, snoring can be prevented by snoring mouthpieces that have been well reviewed by The Snoring Mouthpiece Review. One example is the SnoreRX. The SnoreRX is FDA cleared and what makes it distinctive is the “MicroFit” feature. This allows the adjustment of the position of the lower jaw for maximize the person’s comfort and effectiveness.

However, the SnoreRX will have to be customized for each particular user through boil-and-bite technology. This means that it will have to be submerged in boiling water for approximately 18 seconds. The person who will use it will then clamp on it while it is still soft, resulting in a perfect mold for his or her mouth.

The “micro-adjustments” that are allowed to establish a better fit for the user are what make the SnoreRX different from the other snoring mouthpieces. It is the repositioning of the jaw that is one of the primary goals of mandibular adjustment devices (MADs) like the SnoreRX. This will make sure that the throat is free of obstruction, thus preventing snoring and sleep apnea. With its “Posi-Lock” feature, the customized setting will be locked for a particular person.

The SnoreRX is made from medical-grade copolymer and it has been observed that its lifespan is between 12 to 15 months, is which is much longer than the average lifespan of most MADs, which is 4 to 6 months. The above-mentioned blog post also mentions other anti-snoring devices that they have been reviewed aside from the SnoreRX. These include the Good Morning Snore Solutions, SleepTight, and ZQuiet. These are all recommended as possible gifts for family and friends who have a problem with snoring, and possibly sleep apnea.

Sleep apnea is a serious problem because it is characterized by the interruption of the snorer’s sleep when he momentarily stops breathing. This is because the nasal and throat tissues are relaxed during sleep and they may obstruct the airway. For instance, the base of the tongue may fall back into the airway because of gravity while the person is sleeping. This may partially or totally block air flow, which usually causes the person to choke and gasp for air. When this happen, the affected person usually awakes in order to be able to breathe again. This interrupts the person’s sleep several times during the night, resulting in serious health problems.

Those who want to get more details about the SnoreRX and other snoring mouthpieces can visit The Snoring Mouthpiece Review website, or contact them through the phone of via email.

source https://www.pressadvantage.com/story/30794-the-snoring-mouthpiece-review-issues-blog-post-on-humidifiers-and-snore-rx-for-snorers

The blog article The Snoring Mouthpiece Review Issues Blog Post On Humidifiers And Snore RX For Snorers is republished from The Snoring Mouthpiece Review Blog

source https://snoringmouthpiecereview.org/press/the-snoring-mouthpiece-review-issues-blog-post-on-humidifiers-and-snore-rx-for-snorers

The Snoring Mouthpiece Review Publishes Post On Z Quiet, A Device Designed To Prevent Snoring And Its Complications

The Snoring Mouthpiece Review, which is based in Long Beach, California, has published a new blog post that discusses the causes and complications of snoring and its possible solutions. The blog post is titled, “Snoring: Causes And Complications Of It.” The article points out that it is heavy snoring that people should worry about because something more serious could be going on, such as sleep apnea.

Steve Walker, author of the article, says, “The vibrating nasal tissue is what causes the snoring sound. The more it vibrates, the louder the sound. There are various causes of snoring. In general, it is due to the tissues and muscles in the airway that tend to collapse and block the airway while a person is asleep. But what is more important to know are the potential complications of heavy snoring, such as high blood pressure, stroke, heart disease, and even falling asleep while driving.”

Vibrating nasal tissue is the main reason for the snoring sound. This is caused by the relaxed throat or nasal tissues through which the air goes through while a person is sleeping. When these tissues obstruct the airway, this reduces the amount of air going through the airway or the tissues may totally obstruct air flow so that the body is momentarily without air. Another possible cause of snoring is a genetic anatomic obstruction like large tonsils, a deviated septum, a large neck circumference, and a floppy soft palate.

Snoring begins to have complications when it interferes with the snorer’s breathing while sleeping and/or when it interrupts the bed partner’s ability to get sufficient restful sleep. When the snorer stops breathing while sleeping, this means that the oxygen level for that person decreases and he or she may awaken choking and gasping for air. This prevents the person from getting a good night’s sleep. And those momentary deficiency in oxygen may result into other more serious conditions, such as hypertension, stroke, and heart disease.

Naturally, it would be best for people who notice that they have possible symptoms of sleep apnea to consult with a doctor. And there are devices on the market that can help prevent snoring and sleep apnea. While the usual device prescribed for preventing sleep apnea requires the person to wear a bulky mask, modern snoring mouthpieces don’t require masks, one example of which is the ZQuiet. This is a mandibular adjustment device (MAD) type of snoring mouthpiece.

The ZQuiet has been in recent news and it is different from other MAD mouthpieces because while most of them require the jaws to be closed, with the lower jaw slightly in front of the upper jaw, it is possible for the person to open or close his or her mouth while wearing it. This permits the usual movement of the mouth, including opening and closing, and normal breathing, while keeping the lower jaw slightly in front of the upper jaw. This position of the jaw is what prevents the base of the tongue from falling back and blocking the airway.

However, those who are considering MADs like the ZQuiet, need to know that it is not recommended for those who have jaw problems, moderate to severe sleep apnea, or wear dentures. It may not also be recommended for those who have sensitive teeth or have an overbite. It is important to consult a doctor or dentist about this. For such conditions, it may be advisable to go for a tongue stabilizing device (TSD) like the Good Morning Snore Solution.

It has been observed that the ZQuiet is well suited to people who breathe through their mouth when they sleep. Those who have tried it have stated that it was like “a breathing hole” that opens wide when the mouth opens.

Those who want to learn more about the ZQuiet details on how it can help prevent snoring and help a person avoid its complications can check out The Snoring Mouthpiece Review website, or contact them on the phone of through email.

source https://www.pressadvantage.com/story/30774-the-snoring-mouthpiece-review-publishes-post-on-z-quiet-a-device-designed-to-prevent-snoring-and-its-

The post The Snoring Mouthpiece Review Publishes Post On Z Quiet, A Device Designed To Prevent Snoring And Its Complications was initially published to The Snoring Mouthpiece Review Blog

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New Snoring Mouthpieces Review Blog Post Offers Advice To People Suffering From Exhaustion

The Snoring Mouthpiece Review, which is based in Long Beach, California, has published a new blog post that offers advice to people suffering from exhaustion when they wake up in the morning. The article is titled, “Are You Exhausted When You Wake Up In The Morning?” It presents some remedies for people who feel exhausted even after waking up in the morning. It is pointed out that the primary reason is that the person is not getting enough sleep and that it could be even be related to a more serious condition, which is sleep apnea.

Steve Walker, a spokesperson for The Snoring Mouthpiece Review, says, “Sleep apnea actually causes you to stop breathing while sleeping. Your airway gets blocked as your muscles relax during sleep with the result that little to no air gets to your lungs. So, even if you think you’ve slept long enough, you still feel exhausted when you wake up in the morning. This sleep disorder is also the reason why you snore so loud.”

Steve continues, “The condition is indicated by loud snoring that is usually followed by choking noises. And if the brain detects that insufficient oxygen is getting into the body, the person instinctively wakes up to be able to breathe again and this may happen several times during the night. No wonder, you feel exhausted when you wake up in the morning.”

It should be noted that loud snoring does not necessarily mean that a person suffers from sleep apnea. It is loud snoring that is followed by choking or gasping sounds, or silent pauses may likely indicate sleep apnea. It often results into sleep deprivation, which is indicated in the morning as fatigue, unintentional napping, difficulty concentrating, mood swings, and irritability. Other common symptoms include insomnia, feeling tired even after having a full night’s sleep, headaches and migraines, reduced sex drive, nocturia, and loss of memory.

Meanwhile, a solution for snoring is the Good Morning Snore Solution (GMSS). This is a snoring mouthpiece that helps people manage their snoring. It is a Tongue Stabilizing Device (TSD) mouthpiece that is unique when compared to other mouthpieces, which are usually Mandibular Advancement Devices (MADs). The GMSS will work even for people with temporomandibular joint (TMJ) disorder or those have any type of specialized dental work, such as bridges, dentures, and others.

The GMSS is FDA-cleared and the company that produces it is accredited by the Better Business Bureau. It is comfortable to wear because it is flexible and made of soft material. It is also safe because it is free from BPA. Also, there is no problem about getting the proper size or adjusting it because it is a one size fits all mouthpiece.

There are several reasons why the GMSS is a good snoring solution for many people. First, it is more affordable that most oral appliances, which usually need to be customized by a dentist. Many of these “dentist-only” devices are within the price range of $2000 to $3000. Second, the GMSS has been clinically tested to be effective and safe. Third, the mouthpiece will adjust to the shape of the person’s mouth, in the same way that a pacifier does with a baby, and will not disturb the person’s sleep. Fourth, the GMSS works by controlling the tongue instead of the jaw, which MADs are designed to do. It is, therefore, more effective because the tongue is much more malleable compared to the jaw bone

With these mouthpieces, people who suffer from sleep apnea may not just avoid waking up exhausted in the morning. They may also be able to avoid other serious diseases that have been linked to sleep apnea, such as stroke, cardiovascular disease, hypertension, depression, diabetes, liver problems, and metabolic syndrome.

Of course, it is always a good idea to consult a doctor to really make sure about a person’s condition. People who are interested in the GMSS details and other devices to help stop snoring and sleep apnea may want to check out The Snoring Mouthpiece Review website.

source https://www.pressadvantage.com/story/30773-new-snoring-mouthpieces-review-blog-post-offers-advice-to-people-suffering-from-exhaustion

New Snoring Mouthpieces Review Blog Post Offers Advice To People Suffering From Exhaustion Read more on: TSMR Blog

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Snoring: From An Engineer’s Point Of View

Snoring is often talked about by doctors. Well, that makes sense. After all, snoring is a health issue that deserves medical attention. That puts doctors in a very good position to impart critical information about snoring. Needless to say, they’re the best people who can help cure it as well.

It’s seldom that we hear engineers talk about snoring. So, when they do, our ears are open.

Haibo Dong is an associate professor of mechanical and aerospace engineering.

Dong and Ph.D. students Junshi Wang and Pan Han are gaining new understanding of the fundamental science behind sleep apnea by using CT scans and MRIs to image the mouth and nose and the full airway – the “windpipe” – during snoring and apnea, and then computer-modeling the actions that cause vibrations of the uvula and obstructions. They are looking for the changes in the shape of the airway during sleep that cause perturbations in airflow. Those perturbations are the vibrations of snoring and the often-resulting breathing difficulties.

(Via: https://news.virginia.edu/content/when-snoring-goes-annoying-dangerous-engineer-studies-sleep-apnea)

Snoring can be treated. Unfortunately, some treatments fail.

“Treatments often fail because there is a knowledge gap of the fundamental science behind the reasons for this health issue,” said Haibo Dong, a University of Virginia associate professor of mechanical and aerospace engineering who specializes in fluid dynamics research.

(Via: https://news.virginia.edu/content/when-snoring-goes-annoying-dangerous-engineer-studies-sleep-apnea)

Understanding how snoring is produced can help bridge the gap. Research that puts together engineers and doctors can hopefully solve that.

If Dong’s team and his research colleagues, including Dr. James Daniero, a head and neck surgeon in UVA’s Department of Otolaryngology, can understand the basic mechanics of sound produced during normal breathing, then perhaps better treatments and longer-term solutions for abnormalities may be possible.

“This work is highly interdisciplinary and involves scientific problems in the fields of biology, physics, physiology and engineering,” Dong said. “By studying biological fluid dynamics, we are trying to predict and eventually control sleep apnea and snoring.”

(Via: https://news.virginia.edu/content/when-snoring-goes-annoying-dangerous-engineer-studies-sleep-apnea)

Read on to see how they’re trying to do it.

Dong has now modeled both normal breathing and the breathing conditions of sleep apnea for people from 8 months to 80 years old. He is identifying the “force reduction,” the point when normal breathing does not provide enough air volume to keep the front and back of the airway open, resulting in collapse.

“With a normal airway, we see a very smooth channel that doesn’t vibrate much, and where there is not much force difference on the airway walls during breathing,” Dong said. “But with sleep apnea, we see fluctuations in force that become bigger and bigger, causing more and more vibration. Eventually the walls come together and cause obstruction.”

This causes a lack of oxygen to the brain after a couple of minutes, triggering a wake-up call. The breathing then becomes normal for a while, until the pattern repeats itself.

“We are looking for the conditions leading up to a threshold, that point where the airway collapses,” Dong said. “Knowing that could lead to more effective treatments to stop this before it happens.”

(Via: https://news.virginia.edu/content/when-snoring-goes-annoying-dangerous-engineer-studies-sleep-apnea)

The research aims to provide pin point accuracy as to when and how normal breathing breaks down This way, we can all understand what causes one to snore.

The research also shows that sleep apnea causes more obstruction and vibration. Understanding when and how these take place can help doctors come up with treatments that work.

The research is something we all can look forward to. After all, who doesn’t want a lasting solution to snoring?

In the meantime, we can look at snoring mouthpieces. We may still be at a lost to understand the basic mechanics of snoring but that shouldn’t stop us from trying to control the annoying sounds that we make while we sleep. Fortunately, there are ways to control and to stop those annoying sounds.

Snoring mouthpieces can help clear the airway passage while you sleep. These are instant fixes to your snoring problem. However, you need to choose one that you feel comfortable in. Before choosing one, there are things to consider. To be sure, get with your doctor first.

Nonetheless, the following snoring mouthpieces are worth considering. The https://snoringmouthpiecereview.org/good-morning-snore-solution is a mouthpiece that you can immediately get a hold of. There’s no need for a doctor’s prescription. If you want an instant fix, you can try it now.

Other snoring mouthpieces worth considering are https://snoringmouthpiecereview.org/sleeptight, https://snoringmouthpiecereview.org/snorerx, and https://snoringmouthpiecereview.org/zquiet. These three options are mandibular adjustment devices (MAD). They can also help control and prevent snoring.

Snoring: From An Engineer’s Point Of View was originally published to The Snoring Mouthpiece Review Blog

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New Snoring Mouthpieces Review Post On Getting A Good Night’s Sleep Released

The Snoring Mouthpiece Review, which is based in Long Beach, California, has recently published a blog post that offers a simple way to get a good night’s sleep. The article is titled, “A Simple Way To A Good Night’s Sleep.” It explores the various ways of preventing snoring in order to allow a person to sleep tight at night.

“While getting a good night's sleep is important for good health, unfortunately, it’s not easy to get a good night’s sleep,” says Steve Walker, a spokesperson for The Snoring Mouthpiece Review.

He adds, “There will be some nights when your sleep is good and there will be some nights when your sleep is bad. If you’re a snorer, you probably have more nights of bad sleep. If you’re hardly getting any good night’s sleep, you’re going to get sick. And, if your partner says you snore, accept it and decide to do something about it. Don’t even attempt to deny it because the sooner you deal with your snoring, the better it is for your health and your relationship. Keep in mind that sleep apnea is a serious health problem.”

Sleep apnea is a disorder where the breathing of the affected person stops and starts several times during sleep. It causes momentary oxygen deprivation during those times when the person stops breathing and this particular disorder has been linked to stroke, heart disease, diabetes, high blood pressure, and even depression. It has even been found to be the cause of 38,000 deaths every year.

There are many ways to prevent sleep apnea. One possible solution is the Continuous Positive Airway Pressure (CPAP) machine. However, the CPAP machine may not be a convenient solution because the person has to wear a mask that will cover the whole face. It is not exactly a comfortable thing to wear while sleeping. That is why people are looking for some other alternative, such as an oral appliance or mouthpiece that fits the mouth comfortably while being effective in preventing snoring and sleep apnea.

One example of a good mouthpiece is the SleepTight. This is a wire-free mouthpiece that was developed by a dentist. Its advantage over the CPAP machine is that it is comfortable to wear and it is less expensive. It is made of thermoplastic and the person who will wear it will just need to put it in boiling water for three minutes. Doing that will soften up the mouthpiece and the wearer can then bite on it to provide a custom impression of the person’s teeth. This custom fit can be retained by simply submerging the mouthpiece in cold water, and the mouthpiece can now be worn every night with the assurance that it fits the wearer’ mouth perfectly.

Another disadvantage of snoring is that it disturbs the snorer’s partner. Aside from the snorer not having a good night’s sleep, it is likely that the person’s partner will not have a good night’s sleep either, unless he or she decides to sleep somewhere else. Thus, snoring may not just be damaging to the person’s health, it may also damage a relationship.

And with the availability of mandibular advancement devices (MADs) like SleepTight, there’s really no reason to endure the inconvenience of snoring. It may be understandable that people were reluctant to wear such kind of oral appliances before because the first MADs had wires and were uncomfortable to wear. All of that are now just part of the past because modern mouthpieces are now available and can easily be ordered without a prescription.

The Snoring Mouthpiece Review offers helpful content on mouthpieces that can alleviate snoring and prevent sleep apnea, offering unbiased assessments of such devices that have recently come out in the market. They often published articles that people with snoring problems can use to better understand their condition and perhaps find a way to solve it.

Those who are interested in a good site offering advice on ways to stop snoring and sleep apnea can visit The Snoring Mouthpiece Review website.

source https://www.pressadvantage.com/story/30772-new-snoring-mouthpieces-review-post-on-getting-a-good-night-s-sleep-released

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Zany Ways To Stop Snoring

You’ll do anything to stop snoring. Who wouldn’t? If you’re losing sleep with your partner’s snoring or vice versa, the two of you would really have to do something about it. If not, both of you are going to go nuts. Unless you’re Iron Man who can function pretty well without sleep, then you’re okay. But then, Iron Man is dead. In retrospect, he probably needed his sleep as well.

Snoring is one of the common reasons why people can’t sleep. It gets in the way for both the snorer and the non snorer.

Snoring is a buzz kill, a sleep robber and maybe an indicator of serious health issues, including the obstructive sleep apnea that can lead to heart disease.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

There are a lot of Americans who snore. As a matter of fact, millions of Americans snore.

Some 90 million American adults snore, according to sleepfoundation.org, and many could find relief with general health solutions.

The Mayo Clinic recommends getting 7-8 hours of sleep a night if you snore, for example, or losing weight since overweight people can have extra throat tissues that contribute to snoring.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

It is definitely a good idea to get 7-8 hours of sleep every single day. What if the person beside you is the snorer and you can’t even get an hour of sleep?

It wouldn’t hurt to lose some weight to see if it can help stop the snoring but what if it can’t? Well, you can always try these zany ways to stop snoring.

One zany way to stop snoring is to use a tennis ball.

Lying on your back when you sleep puts greater pressure on your throat, so shifting to your side may work to quiet loud snoring, Dr. M. Safwan Badr, president of the American Academy of Sleep Medicine, told Huffington Post. To improve your odds of actually staying asleep on your side, sew a tennis ball into the front pocket of an old t-shirt, then wear the shirt backwards to bed. This should make it super uncomfortable to lie on your back once you drift off. Once you've adjusted to the new sleep position (and stopped snoring), you can ditch the uncomfy shirt.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

That’s just one zany way to stop snoring.  You can also try sleeping with a longer pillow.

According to Reader's Digest, a full-length body pillow can help you adjust to sleeping on your side.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

Dr. Gene Sambataro, who is a dentist, also recommends tongue aerobics.

Sounds a little odd, and you may not want an audience, but strengthening your tongue and the facial muscles you use to chew and swallow with exercises known as "myofunctional therapy" can work wonders with snoring, according to Sambataro. "Muscle weakness within the tongue, mouth, and upper throat may lead to snoring and obstructive sleep apnea," he says.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

Another zany way to stop snoring is to change your pillows.

No, you're not trying to re-decorate the snoring away. Instead, you're after the allergens in your bedroom and in your pillow that may contribute to snoring. "If you feel fine during the day but obstructed at night, these things may be contributing to your snoring," Sambataro says. "Everyone should evaluate whether your pillows are creating some nasal congestion due to a reaction to the material."

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

You can also try popping a bit of peppermint. This zany trick is recommended by Reader’s Digest (RD). It might just help.

A drop or two of peppermint oil rubbed around your nose may be able to open nasal passages, and peppermint mouthwash could shrink throat tissue that contributes to snoring, according to RD.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

Mixing mint into your humidifier is not exactly zany but it’s definitely worth a try.

If you have the option to use a humidifier at night, bump your odds of opening your nasal passages by adding a few drops of peppermint oil to the water, RD suggested.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

Using a nose cone is also one zany way to stop snoring.

Sambataro also suggests nose cones you place in each nostril to expand it. "This technique has a similar effect as strips, without the irritation of removing them in the morning," he notes.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

Lastly, Dr. Sambataro recommends nasal sprays.

With regular use, sprays will help get rid of the bacteria and fungus that produce mucous and eventually obstruct the nasal airway, Sambataro noted.

(Via: https://www.ajc.com/lifestyles/health-med-fit/odd-but-effective-ways-stop-snoring/UilcBeHzvPGy7dY1X3fJeN/)

These zany ways could work to stop snoring. They’re worth a try but if you want a sure way to stop snoring, then why not use an oral device like https://snoringmouthpiecereview.org/zquiet? Zquiet is a mandibular advancement device that can help keep your airway passage clear of any obstruction.

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