9 Tips Against Snoring And Sleep Apnea

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                Take A ction N o w Fo r Th e Be ne f i t O f Yo ur Li f e

                      SLEEP APNEA
  Get more Information about the diagnosis and cure for sleep apnea


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                            9 Tips To Reduce Snoring And Sleep Apnea
If you suffer from heavy snoring and maybe some additional symptoms of sleep apnea, you should take action. The
decreased sleep quality and (for sleep apnea) insufficient oxygen levels have among other factors a very negative
impact on your health.

Before You Take Action ...
But before you take action please make sure that you know what it is that you suffer from:

First you need to find out if you are just snoring or if you actually have sleep apnea. To do so, I recommend you read
my article on Sleep Apnea Symptoms and Diagnosis. I will explain the symptoms and diagnosis of sleep apnea.

In short, this is what you need to do: Have someone watch you while you sleep and take not of the following:

• Do you snore? I know, that’s why you read this ... but is it really constant snoring over extended periods of time?

• Is your snoring evenly, or are there interruptions of your breathing?

• If so, how many full interruptions (10 sec and more of no breathing) and how many occasions of significantly re-
  duced air intake are there? Have someone count both over two hours (to get more precise figures), then divide the
    number by two. If the result is about 15 or more you do in fact suffer from sleep apnea.

c u r e - s l e e p - a p n e a . n e t!                                       9 Ti p s A g a i n s t S n o r i n g A n d S l e e p A p n e a

If you suffer from occasional to heavy snoring:
Go ahead and read through these tips. If you follow them, they will help.

If you suffer from any form of Sleep Apnea:
There is a huge difference in the treatment of the 3 different forms of sleep apnea. Read about the three types of sleep
apnea here. The following tips are only applicable to people with obstructive sleep apnea. If you suffer from gloiter,
you should see your doctor and talk about how thyroid surgery might help you. In short you can tell that you have
obstructive sleep apnea when you make a constant breathing effort although the airway is not free. You can see that
in the thorax movement. This is illlustrated below.

How To Treat Sleep Apnea?
I go over that in more detail on under the section “Sleep Apnea Treatment”, so I keep this really

There is a tendency to prescribe CPAP machines or even surgery, when other - less intrusive - treatments should be
exercised first. Do not get me wrong, there is a place for the CPAP Machine and also for surgery. But CPAP has a huge
impact on your life and surgery is not reversible. So before you do anything else, go over these 9 Tips. If you follow
thru with them and they don’t do anything for you in a month or two, consider other mild remedies first. In any case,
talk to your doctor about it.

Now let’s get to the 9 tips:

1. Stop Smoking

This may be the one thing you do not want to change, but believe me smokers have a 70% higher likelihood of devel-
oping sleep apnea. When you smoke the tissue in the airway swells which leads to snoring and apnea. If you can not
stop smoking immediately reduce the amount and don’t smoke at least two hours before you sleep. If possible get
some fresh air and take a walk before you go to bed.

2. Higher firmer pillow

Snoring and sleep apnea get worse when the head falls back. The tongue falls back and narrows the airway. When the
muscles relax, the airway is easily blocked by collapsing walls of soft tissue. I recommend not to buy a apnea pillow
right away, but use a larger cover and roll the existing pillow in towels. You should still be comfortable sleeping on
your chest or side but make your pillow substantially higher and firmer. When you sleep, put the pillow at the top
end of the bed, right to the wall or any barrier, so that it is not positioned too low on your neck.

3. Sleep on the side or chest

Sleeping on the side or chest will make a great difference. Most of us snore only on the back. The problem is, during
the night you roll back into that position. I have seen shirts with a pillow attached to the back, to prevent that. We can
imitate that by using a rolled up towel and sew it to your sleeping shirt. You can also just stick it in, but it might fall
off during the night. For some people it might work to make a long thin towel roll and stick it through the sleeves
from left, behind your back to the right. In any case, you need to find a comfortable and stable sleeping position other
than on your back and get used to it.

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4. Avoid alcohol or narcotics

On a similar topic like smoking, alcohol, drugs and narcotics lead to uncontrolled muscle relaxation and altered
physical reaction to signals from the brain. They worsen snoring and sleep apnea a lot. However, there is nothing to
be said against an occasional beer or wine. However, the more alcohol is consumed the worse the symptoms get. If
you consume alcohol for dinner, leave some time before you go to bed, to get it at least partially out of the system. If
you need medication to be able to sleep, talk to your doctor what works best with symptoms of sleep apnea.

5. Take a short walk before you sleep

Especially after dinner or a glass of wine but also on a normal day, fresh air will help ventilate your airways, free
them up and increase muscle tone. Breathe in deeply and actively while you walk.

6. Loose weight (if you have a BMI > 25)

Obesity is one major reason for otherwise healthy people to get sleep apnea. Loosing weight will tighten the tissue in
the airway and reduce the risk of blockage. If possible choose a combination of diet and exercise to loose weight, as
the exercise will also help against snoring and sleep apnea.

7. Exercise twice a week at least

The right training for curing sleep apnea is endurance training. Try running, cycling or maybe swimming (if the chlo-
rine is ok for your airways) at least for half an hour at moderate speed. Always workout at a speed, where you can
breathe controlled. Inhale and exhale deeply.

8. Sleep on a schedule

It might sound a bit strange, but it actually helps to maintain a fairly consistent sleep schedule. The exhaustion that
comes with going to bed too late worsens the symptoms of snoring and apnea.

9. Train the muscle tone in your throat

This is my personal favorite as there is no better way to this than voice practice like singing, recitation or playing a
wind instrument. By training to control the muscle tension in you airway you strengthen it. The otherwise soft tissue
in the airway becomes firmer.

I am sure some of these 9 tips sound familiar and might even seem obvious in parts. But put them into action and I
am sure you will see an improvement in your snoring and sleep apnea. If all that does not help, talk to your doctor
(again), try out some of the low impact devices like sleep apnea pillows, nasal stripes, sprays, belts ... If that does not
work either don’t fear the CPAP machine too much. You certainly have to used to it, but as it will help you sleep bet-
ter it will greatly improve your life and well being.

c u r e - s l e e p - a p n e a . n e t!                                        9 Ti p s A g a i n s t S n o r i n g A n d S l e e p A p n e a

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 please check out our website for unbiased up to date information on sleep apnea.


 (c) waveCommerce UG (haftungsbeschränkt) • Lindenallee 33 / 26122 Germany

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Description: This is a free short guide pointing out 9 essential tips to cure obstructive sleep apnea.