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If you and your partner are habitually plagued by your loud snoring, then the information I am going to cover in this article should help provide you with a couple pieces of advice that just might help you significantly reduce your problem, and offer you a legitimate snoring solution.
Obviously, chronic snoring is a serious nuisance for both snorer and snoree, from both a noise and health point of view. So it's wise to take whatever steps are necessary to correct the problem as quickly as possible. Let's take a look at some of these stop snoring tips.
There are several excellent preventative measures that you can employ to assist in reducing your chronic snoring. The best part about these techniques is that they are essentially free to implement. You don't need to buy any expensive anti-snoring devices or medical treatments for them to be successful. I don't know about you, but I much prefer going the safe, natural route, whenever I'm attempting to remedy any kind of medical issue. For me, snoring was no exception.
Having the Right Sleep Posture:
One big reason many people snore is because of improper sleep position. If you are in the habit of sleeping on your back through the night, it could be the cause of your problem. The reason is because, as you sleep in this position your tongue often slides down ever so slightly towards the back of your throat. In many individuals, this causes the airway tract to become partially obstructed, causing vibrations to occurs between the tongue and other soft tissues of the throat.
To combat this, try sleeping on your side. One way of helping you to do this is to attach a rolled up towel or even a tennis ball to the back of your top with a safety pin or two. This will make you sleep on your side, even when you're in deep sleep. This is often referred to as positional therapy. This simple little fix has been quit effective for many snorers (including yours truly), throughout the years.
There is even a shirt that was designed for this exact purpose called, the The Original Silent Sleep Shirt. I personally never bought one though, as I was able to do quite nicely with the materials I had at home. However you do it, just be sure to stick with it for at least a week. After that amount of time, your body should have retrained itself to sleep in the new position.
Your Mattress and Snoring:
The type of mattress you use could also be contributing to your snoring affliction. A firm mattress will provide superior support for your neck and jaw. This allows the head and neck to remain more stationary during the night, thus keeping the breathing tract in a uniform position and alignment.
There are also a number of anti-snoring pillows on the market, some cheaper than others, that do an excellent job of keeping the neck and head in proper alignment during sleep. Some folks complain about them being uncomfortable to use however.
Both of these principles helped me greatly in the journey to end my habitual snoring. Of course there are many others as well, and unfortunately I can't go over all of them in short article such as this, but the 2 I just covered have helped many who desired a quick and easy stop snoring solution.
If you want to learn more about a snoring solution that will help end the problem permanently, then you're going to want to visit this how to stop snoring resource, because it will provide you with a Free alternative to all the expensive anti-snoring products on the market today...most of which are a complete waste of money!
This free program was developed specifically to help snoring sufferers everywhere succeed in beating this frustrating condition. It's an incredibly straight forward and information packed resource that will assist anyone in eliminating their chronic snoring for good.
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A contour pillow is an orthopedic pillow that is often made of memory foam. It is a temperature sensitive foam that takes the shape of your body specifically the neck and head to provide support and maximum comfort. Using this type of orthopedic pillow is recommended for people who are suffering from neck pain and sleeping disorders. People who do not experience these conditions can also use it for prevention or for a peaceful good night sleep which results to a refreshed and great morning. Good mornings will lead to a stress free and very productive day.
Even if you are sleeping on your side or back, a contour memory foam pillow can still perform its function very well. It is known to provide complete support to your neck and head that regular pillows do not. With consistent use, the pressure points on your body will be reduced which is good for the back and spine. Aside from these things, there are other advantages that this pillow offers such as the ability to resist bacteria and molds to grow on it. It also durable which means that you do not have to replace it every once in a while because can use for several years.
If you are always on a business trip or you travel too much that lying on your bed while using a contour pillow seems to be impossible; you can use a contour travel pillow. This pillow is suitable for travelers because it is really intended to serve this specific purpose. It doesn't take so much space in your luggage, so it won't be so much of a burden on your part. With this, even if you are always on the go, you can still have a restful and comfortable sleep with a contour travel pillow.
The memory foam contour pillow is the most popular type, but many different materials can be used in the making of these pillows. They also come in several shapes and styles depending on your specific needs. If you are using them to ease back pain, or a sleep disorder, be sure to consult a doctor before use.
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From a medical point of view, sleep can be understood as a state of mind experiencing reduced levels of consciousness involving a temporary inactivity of nearly all voluntary muscles, and a relative suspension of sensory and non-motor activity. In simple terms, sleep is an impermanent physical and mental state of the mind during which most of the external stimuli are blocked from the senses, and the individual stops responding to the environment. There are different types of "sleeps" depending upon the intensity and manifestation of sleeping criteria. The ability of the person to "awake", or come out from the transitory partial inactive state of the mind depends upon several factors, and these factors vary from person-to-person. Even though it can't be proved on a conclusive basis, medical experts believe the basic purpose of sleep is to create a state of inertness in the human body, during which the body can repair itself and regulate the metabolism to improve its functioning, and the state of inertness helps save the energy which is utilized for the rejuvenation process.
Repair theory
As per this theory, during the "awake" period, the body is physically and mentally responding to the various activities associated with our daily activities and this consumes large amounts of energy. The energy utilized is depleted from the energy reserves stored in various parts of the body. The replenishment and body repair activities can occur effectively when the body is undergoing a state of rest - when no extra energy is utilized for any physical processes or activities. The sleep period ensures all the resources in the body are utilized in an optimum manner for the maintenance and up-keep of the various metabolic processes occurring in our body that keep us alive.
Adaptive theory
According to this theory, sleep is a naturally evolved phenomenon that humans and animals adapted to for their survival. Sleeping helps in preserving energy, and prevents exposure to dangers and predators.
How "sleep" works?
As far as the process of sleeping is concerned, scientists believe that our metabolism has two processes:
? The sleep-awake process
? Circadian biological clock or Circadian rhythm
which regulate our sleep. Both the processes function in tandem, and create the "sleep cycle" because of which we tend to feel sleepy at night, and remain awake during the day. The processes regulate our sleep cycle, which scientists believe is essential for body repair and sustenance. The Circadian biological clock can be understood as a 24-hour condition during which the body rhythm is affected by sun light. The presence and absence of sunlight controls the secretion of certain essential hormones in the body. The melatonin hormone (N-acetyl-5-methoxytryptamine) is secreted in the absence of sunlight, generally at night, and is primarily responsible for regulating the body temperature. The cycle needs to be in accord with the physical state of the individual and the metabolic functioning of the body.
Circadian rhythm or the "sleep cycle"
A Circadian rhythm is an approximately 24-hour cycle associated with the biochemical, physiological, and/or behavioral processes. The term "circadian" is derived from the Latin word "circa" which means "around", and "diem" or "dies" which means "day". Therefore, the term literally means "approximately one day". The rhythm is generated by a metabolic activity which functions as an internal body clock, and which is synchronized with the "light-dark" cycles as well as the changes taking place in the subject's environment.
Stages of sleep
The sleep process consists of two main stages which keep on repeating in a cycle of 90 to 110 minutes during the entire sleeping activity. The two stages are:
? REM (Rapid Eye Movement)
? Non-REM (Non - Rapid Eye Movement, which is further classified into four sub stages)
REM sleep
The Rapid Eye Movement (REM) stage of sleep is characterized by a rapid movement of the eyes, in addition to a low muscle tone, and/or a partial paralysis of all voluntary muscles. In case of humans, this type of sleep occupies between 20% to 25% of the total sleep duration - approximately 90 to 120 minutes. Typically, about four to five cycles occur during normal REM sleep. The duration of the cycle is short in the beginning of the sleep, and starts extending towards the end. The exact duration of REM sleep required can't be ascertained, since the sleep cycle varies from individual to individual as per the body's metabolic requirements. In case of newborn babies, the REM stage consists of around 80% of the total sleeping time. REM sleep is also affected by the aging process. During the REM stage, no dominate brain waves are emitted as per polysomnogram findings. The first REM cycle usually begins approximately 70 to 90 minutes after the sleeping process commences i.e. after falling asleep. During the REM stage, even though the subject is not responsive to any strong external stimuli, the brain remains active, and as per polysomnogram tests the degree of activity is considerably more as compared to the "awake" stage. The REM stage is also associated with the "dreaming" phenomenon, and when the process occurs, the frequency of REM i.e. the movement of eyes increases significantly. Typically, depending upon the intensity of the dreaming activity, the blood pressure too is affected, and can increase marginally or significantly.
Non-REM sleep
The Non-REM sleep stage is characterized by an absence of rapid eye movement, a decrease in the metabolic activity, a reduction in the breathing and heart rates, and generally a substantial decrease amounting to almost an absence of dreaming activity. Unlike the REM stage, voluntary muscles do not experience a partial paralysis in this stage. Non-REM stage is composed of four sub stages - stage 1 associated with light sleep, stage 2 by true sleep, and stages 3 and 4 with deep sleep. In human adults, the Non-REM sleep comprises about 75% to 80% of the total sleeping time. The stages are as follows:
Stage 1: Light sleep
During the "awake" stage, the brain emits alpha waves having a frequency between 8 to 13 Hz. On the onset of the first stage of Non-REM sleep, the brain undergoes a gradual transition during which the intensity of the waves emitted starts decreasing, and reaches between 4 to 7 Hz characterized by the theta waves. This stage may involve slow eye movement, twitches, and even "hypnic jerks" commonly referred to as "sleep start" or "night start" during which the subject awakens suddenly just when he or she is about to fall asleep. The voluntary muscles and metabolic activities start slowing down. The individual can be easily awakened during this stage of sleep.
Stage 2: True sleep
Generally within 10 to 15 minutes of the first stage of light sleep, the second stage of true sleep sets in which lasts approximately between 20 to 25 minutes. This second stage of Non-REM sleep is characterized by "sleep spindles" ranging from 11 to 16 Hz during which the brain inhibits various processes to keep the subject in a tranquil state, and the K-complex which suppresses cortical arousal to prevent any external stimuli from signaling danger and aid sleep based memory consolidation. During this stage no eye movements occur, and the breathing pattern as well as the heart rate slows down. This stage comprises about 45% to 55% of the total sleep consumed by adults.
Stages 3 and 4: Deep sleep
During the third stage of Non-REM sleep, the brain starts emitting delta waves having high amplitude (75 µV) and low-frequency (0.5 to 2 Hz). The breathing and heart rates are at their lowest. Parasomnias - a category of sleep disorders associated with abnormal and unnatural body movements, abnormal behavior pattern, uncontrolled emotions, and abnormal perceptions generally occur during this stage. Sleeping disorders such as night terrors, sleep walking, nocturnal enuresis (bedwetting), and somniloquy (talking aloud in one's sleep) are also associated with this stage. The fourth stage of Non-REM sleep is associated with rhythmic breathing and restricted muscle activity.
Dreams
From a scientific point of view, there is no fixed definition of "dreaming". A dream can be interpreted as a succession of images, sounds, and emotions that the human mind experiences during the sleeping process. The basic purpose and manifestation of the dreaming phenomenon is still not clearly understood, and scientists have several hypotheses which try to explain the process. However, it is commonly believed amongst scientists that dreams are basically a result of certain psychological, or neuropsychological activities occurring in certain portion of the brain. Dreams are associated with the psychological aspect of the brain - the non-tangible part (mind), and not the tangible part (brain). It's important to differentiate between the two. During the lifetime, it is believed a human being spends approximately six years dreaming, which comes to around two hours on a daily basis as an average, if we are to consider the average life span of a person. It is still unknown exactly how and why dreams originate, and whether there is a single origin, or multiple portions of the brain are involved.
Difference between REM and Non-REM sleep dreams
There is a subtle difference between the dreams occurring during the REM and Non-REM stages of sleep. Dreams occurring during the Non-REM stage are brief and fragmentary, do not have any lasting impression on the individual, and they are easily forgotten. In this particular stage, the individual is less likely to experience any lucid and clear visual images resulting out of the dreaming process. During the REM dream stage, a portion of the brain called "pons" shuts off all chemical signals associated with voluntary muscles functioning to the spinal cord. This causes temporary paralysis, and the body becomes incapable of any voluntary movements. The REM sleep signal originates from the pons. This is a natural defense mechanism which prevents the person from harming himself or herself during sleep, since the dreams occurring during the REM stage of sleep can seem to be real and life-like, and this can cause the subject to respond physically in accordance to the particular dream pattern. It is believed pons secretes acetylcholine, a chemical compound that acts as a neurotransmitter, during the REM stage which is transmitted to different parts of the forebrain. This causes cholinergic activation within the affected tissue areas. This is what causes the "dream" phenomenon.
Mandar Majmudar is a professional content writer who has worked extensively in the BPO and KPO segments since last many years. He has undertaken many site projects involving the designing and content writing aspects. He has trained professional content and technical writers for MNCs, and small to medium business entrepreneurships. He specializes in creating concept based web contents - the client provides a concept, and he works out the different types of content formats to promote the concept on the internet. He contributes articles to various sites and forums.
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What causes snoring and how to stop it. Now you - and your partner - can get a restful night's sleep.
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I couldn't get to sleep last night.
Nothing I tried worked, so I finally gave up and got up. I popped some popcorn and watched a movie.? When I tried again a little after 2:00 am, I still couldn't sleep.? I don't know what time it was when I finally dropped off, but I sure wasn't ready to get up this morning.
An effect of lack of sleep is lack of ambition.? I've managed to put off most of the things that I intended to do today - like mowing the lawn.
Lack of concentration can also result from lack of sleep.? I was browsing online - in a forum for Baby Boomers.? I saw a thread entitled "The Elderly and Problems Sleeping". Now, usually, I would take exception to that word "elderly".? At 60, I don't consider myself elderly - except after a night like last night.
My son, whenever he is trying to cajole me into doing something I don't really want to do, says, "Come on, Mom - you're only as old as you feel."? Today, I feel ancient.
Anyway, I thought that I would read the postings about the sleep problems of the elderly, but when I tried to click on the thread, either my concentration or my hand-eye coordination failed, and I ended up clicking on the thread above it.
That one was entitled "The Health Benefits of Honey and Cinnamon."
Oh, well, some times you have to play the hand you're dealt or run with the ball that is thrown to you.
It seems that honey and cinnamon have a long tradition as herbal remedies for numerous conditions.? It is said to be beneficial for preventing heart attack and reducing the pain of arthritis.? The dosage is one cup of hot water, 1/2 teaspoon of cinnamon and 2 teaspoons of honey.? Taken every day, it is supposed to reduce inflammation.
Honey and cinnamon not only help the symptoms of stomach problems and the flu, but also have been proven to strengthen the immune system for the prevention of viral and bacterial infections, and greatly help white blood cells fight disease.
Used in combination with a healthy lifestyle, daily usage of 3 or 4 times a day of both ingredients has been recommended to help eliminate many elderly (there's that word again!) problems, to maintain good health and live a longer life.
Furthermore there is evidence that fat formation is prevented if one teaspoon of honey and cinnamon mixed into a cup of boiled water is routinely taken before breakfast and before bed, as it helps reduce weight - even in obese people!
In some instances, honey and cinnamon have been shown to be an effective anti-cancer agent - this results partly from their ability to strengthen the immune system as well as their cleansing qualities.
Finally, honey used as a paste is helpful in soothing rashes and skin eruptions, from the simple pimple to the more serious eczema and even ringworm.
The only benefit that the thread didn't mention is that a tablespoon of honey in a cup of warm milk with a sprinkling of nutmeg (but cinnamon would probably work, too) can help you get to sleep.? Imagine that!
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Perhaps you have tried everything you can think of to blot out the background noise at night and still you cannot get the sleep you deserve. Why not try a white noise machine for sleep? These noise machines have proved a blessing for many people in just that situation. Perhaps you have not heard about sound conditioners and how they can help you get to sleep.
Gentle Whirring Sound
If you have ever been in a room with an electric fan, then the noise it makes is similar to that made by a white noise machine. A gentle, and very relaxing, whirring noise that takes hold of your thoughts and blots them out so that in no time you find yourself hearing this soothing sound and nothing else. It is quite wonderful the way this noise takes over the mind, and you can see that in doing this, it can help you get to sleep.
If you live in shared accommodation and have noisy neighbours there is often very little you can do about them, except complain. Some people seem to be awake all hours of the night. It is surprising how many of us suffer from sleep problems and noise. Perhaps you find yourself listening for that dog which won't stop barking every night when you should be asleep. Ear plugs can help muffle the sound to an extent, but somehow, you don't seem able to push them far enough into the ears in order to blot out all the noise.
Noisy Neighbours
If noisy neighbours are the bane of your life, why not try a white noise machine for sleep? A sound conditioner looks like a small round box which emits white noise. If you have ever fallen asleep watching the television, that is the effect this noise can have on you. You gently drift off to sleep while listening to this soothing noise. I think a better quality of sleep follows after listening to a white noise machine, because it takes away distracting thoughts which can keep you awake.
