The didgeridoo is a musical instrument used throughout ancient Australian culture which is said to treat and stop snoring by practicing certain breathing techniques needed to create the one of a kind sound.  It was first developed in northern Australia and has gained popularity throughout the years and is now played in countries around the world.

The Didgeridoo

The Didgeridoo is an Australia musical instrument that has been part of the Aboriginal people for thousands of years and is actually known as the oldest wind instrument in the world.  It’s a naturally formed instrument in that it’s literally a hollowed out tree.  The didgeridoo is created by locating a eucalyptus tree that has termite damage.  In this case, the termite damage is beneficial because the insects naturally hollow out the tree, making it easier for someone to finish hollowing out the log, and then sand it and paint it.

The sounds

The didgeridoo produces exotic sounds and the various rhythms are very relaxing and tranquil for the audience as well as the musician.  There is one keynote or tone produced by the didgeridoo that is called a drone.

How to Play it

The didgeridoo is played by blowing into the top of the instrument with a large deep breath, followed by a short inhalation.

How the Didgeridoo Treats Snoring

The actual process of breathing into the didgeridoo activates the parasympathetic nervous system in your body.  When this system is stimulated, your body naturally relaxes, eases stress, helps with respiratory problems, and can even stop your snoring.

Parasympathethic Nervous System

The parasympathetic nervous system, or PSNS, is responsible for the resting periods after the body has been stimulated by basic functions.  For example, say you have been working out in your yard all morning long, sweating and moving plants or rocks around.  Eventually, you are going to be thirsty and hungry after all of your hard work.  Once you go inside and drink a glass of water and eat a sandwich, your stomach becomes full, and you feel relaxed, energized, and satisfied.  This feeling of being at rest is triggered by the PSNS.  The same type of feeling occurs after a bowel movement and after intercourse, to name a few.  This restful feeling is also achieved after you practice the didgeridoo – the breathing techniques and patterns that you practice over and over again eventually activate the PSNS, resulting in the relaxed and calming state.

Didgeridoo for Health

Didgeridoo for health is a growing treatment for respiratory issues, stress, and anxiety in Europe and the United States, especially since natural and organic treatments have gained popularity in recent years.

Playing the didgeridoo to stop snoring – Two Steps

There are two simple steps to playing the didgeridoo:

1. Practicing and mastering the drone tone
2. Develop circular breathing

The Drone Tone

Mastering the drone tone does take some practice, however, there is only one basic note or tone, the drone.  Even if you have never played a musical instrument before, you will still be able to play the didgeridoo.  Practicing the drone tone is the first step to successfully playing the didgeridoo and also introduces you to circular breathing, the science behind the didgeridoo and stopping your snoring.

Circular Breathing

After you master playing the drone, you start to naturally open and close your airway, directing air up the throat and out through your nose while simultaneously exhaling through the mouth.  This is called circular breathing.  Circular breathing is very similar to other yoga breathing exercises you may have practiced before.  These types of breathing patterns have been used throughout hundreds of years to aid in the reduction of stress, meditation, and calming anxiety.

The more practice you have on the didgeridoo, the more you promote circular breathing.  This strengthens the soft fatty tissues in the hard palate, in the back of your throat, and can actually prevent snoring in itself.  Snoring occurs when there is an obstruction in your airway, forcing air to find its way around the obstruction, up against flabby tissues near the hard and soft palates, which cause them to vibrate.  The vibration creates the sound of snoring.  If circular breathing firms up the palate and strengthens those tissues, the vibration will not occur, thus eliminating the sound of snoring.

A study performed in Zurich in 2005 found that patients who suffered from the serious sleep disorder of sleep apnea and used circular breathing and didgeridoo playing, experienced several positive results that included:

-a noticeable drop in daytime drowsiness

-a reduction in snoring

-improved quality of sleep by their bed partner

-nearly complete elimination of sleep apnea after four months of repeated didgeridoo treatment

The didgeridoo is also being used as sound therapy to treat those with chronic pain.  The vibration that the didgeridoo makes actually produces a low-frequency sound that can be felt and heard.  The frequency can heal tissues and release blocked energy in various parts of the body.  Didgeridoo healing methods are not just for snoring and sleep apnea treatments anymore, as they have also been used to ease emotional and nerve pains, as well as treat a range of other medical conditions like depression and other stress diseases.

Didgeridoo vs. Other Snoring Treatments

Since there isn’t a ton of scientific evidence backing the didgeridoo curing snoring and sleep apnea, some people like to play the instrument as a complementing treatment along with the continued use of a CPAP machine or mandibular advancement device.  There is also controversy coming from large pharmaceutical companies that invest millions of dollars into the CPAP and snoring industries that do not want to hear or see the success of a natural treatment for snoring.  However, something has to be said for such an ancient musical instrument positively impacting people with respiratory issues, snoring problems, anxiety and stress.  With the increased use of prescription drugs and treatments in the US and abroad, it’s peaceful just thinking about using something so natural and simple to do good.

Where Can you Buy a Didgeridoo

You can find a didgeridoo at a specialty store or online ranging in prices from $30 – $1,300.  The higher end of the spectrum will most likely be a handmade, unique instrument from an artisan or musician in Australia.  The lower end of the spectrum will be inexpensive low-quality reproductions of the instrument.  Some didgeridoos are made of plastic but are meant to train your breathing and achieve the drone tone until you can excel to actually playing the real thing.  There is nothing like playing the original instrument, but most musicians say that playing a plastic replica is still good practice and the circular breathing techniques can still be achieved.

There are two main types of sleep apnea that both relate to snoring: central sleep apnea and obstructive sleep apnea. Both forms of sleep apnea deal with limiting the amount of oxygen to the body and brain. Both also have the symptom of snoring, however, the reason your airway becomes obstructed is actually completely different in these types of sleep apnea.

Central Sleep Apnea

Central sleep apnea (CSA) is the lesser common form of sleep apnea. This type of sleep apnea is actually controlled by the brain stem, which surprisingly controls your breathing. The brain stem monitors how much oxygen and carbon dioxide are present in the bloodstream. When low amounts of oxygen are present, the brain signals the respiratory system to inhale a deep breath to continue the flow of oxygen in the body. Also inversely, when high amounts of carbon dioxide are present, the respiratory system is triggered to exhale in order to rid the carbon dioxide from the body. The brain is very sensitive to these oxygen levels, thus maintaining full control of the body’s breathing patterns.

If the brain stem is not functioning correctly, thus poorly managing the sensitivity of oxygen in the blood, the signals sent to the respiratory system may not be as strong, resulting in shorter unfulfilling breaths, or no breaths at all. The absence of these signals sent from the brain is very dangerous and needs to be addressed immediately. Typically a CPAP machine, the most common form of sleep apnea treatment currently on the market, will not completely treat central sleep apnea and usually, other treatments such as prescription drugs or surgeries are necessary since the underlying cause is linked to brain function.

Obesity and Central Sleep Apnea

Unlike obstructive sleep apnea (OSA), central sleep apnea is typically not linked to obesity. Since central sleep apnea is directly caused by a miscommunication in the brain, weight does not play a role in this type of sleep apnea. It could be linked to obstructive sleep apnea, however.

Causes of Central Sleep Apnea

As discussed above, the main cause of CSA is a misfire in communication from the brain stem to the respiratory system. There is another cause why central sleep apnea is on the rise and may just relate to the growing epidemic of opiate use in the United States.

Opioid use Can Cause Central Sleep Apnea

According to the United States National Library of Medicine, 8 clinical studies were done in order to relate opioid use to central sleep apnea. The results of the study showed that 24% of chronic opioid users have central sleep apnea. It was also found that most opioid users had a very low body mass index. If you are prescribed opioids, it’s possible that you could develop central sleep apnea since opioids target receptors in the brain. If you endure extreme pain, opioids are generally described to block pain and generally calm the body.  This calming can actually overact, stopping the brain stem from sensing the amount of oxygen in the blood and not triggering your respiratory system to function.

Snoring is not as prominent in CSA

Unlike obstructive sleep apnea, snoring isn’t as prevalent in CSA because the brain is not signaling breathing from occurring, as opposed to a physical obstruction in airflow like in OSA.

Obstructive Sleep Apnea

Obstructive sleep apnea is the most common form of sleep apnea. Obstructive sleep apnea is typically first noticed by your bed partner because snoring is the most common and disruptive symptom. Snoring occurs when there is a blockage or obstruction in your airway that prevents the flow of oxygen down the pharynx. The obstruction could be your tongue blocking the airway, the inflammation of mouth and throat tissues from extra weight or inflammation, or nasal mucous buildup due to respiratory issues like a sinus infection or allergies. Whatever is causing the obstruction, it doesn’t completely block the airway, or you would be dead. Rather, the air just finds another way to the lungs and typically flows around the obstruction which creates a physical vibration against fatty throat tissues. This physical vibration creates the sound of snoring.

OSA is commonly recognized by a bed partner because they will hear the sound of snoring, and then there will be silence for several seconds. It can be frightening for the bed partner, but also the snorer because you actually stop breathing for a short period of time and then awake suddenly while choking or trying to catch your breath. Sometimes you can wake yourself up from these episodes and other times you won’t even know that you’re doing it. This is why the bed partner is usually the one to mention it to the snorer because it is disruptive but also very concerning. This is the most prevalent and noticeable symptom of OSA. The fact that you stop and start breathing repeatedly throughout the night is very dangerous because there is a limited amount of airflow going into the body. The body survives off of oxygen and by limiting it, serious problems can occur.

Another noticeable symptom of OSA is profuse sweating throughout the night. If you find yourself waking in the middle of the night and you are drenched in sweat, this may be a sign that you are suffering from sleep apnea. Another common symptom is having problems sleeping and being restless throughout the night. If you wake up in the morning with a headache, this can be another indicator of OSA.

Methods to Diagnose OSA

Obstructive sleep apnea can be diagnosed in several different ways, but primarily by conducting a sleep study, called a polysomnogram, or by a portable machine that is taken home with you and administered by you before you go to sleep.

Polysomnogram

The most common way to diagnose obstructive sleep apnea in someone is by performing a polysomnogram or sleep study. Electric currents are recorded, known as electroencephalography, and monitor your sleeping patterns. The sleep study is usually administered overnight in a sleep lab and records the different states of NREM and REM, nonrapid eye movement, and rapid eye movement respectively. The analysis of these sleeping stages, how long they occur, and the length of time between each, is used to diagnose whether or not you have OSA.

Home Sleep Test

In recent years, at home sleep study monitors, or a Home Sleep Test (HST) has been recommended by doctors so their patients can administer the recording of their sleeping habits in the comfort of their own home. The patient doesn’t actually see the data, however, they will set up a small monitor either strapped to them or next to their bed, with several electrodes that monitor your brain activity, respiratory performance, oxygen levels in the blood, heart rate and rhythm, and snoring. The monitor is then dropped off at the doctor’s office where a medical professional analyzes the data from the HST.

Why OSA is dangerous

Obstructive sleep apnea can be very dangerous if untreated. OSA is treated with a CPAP mask to ensure a steady flow of oxygen is being inhaled throughout the night. It’s the most effective and popular form of treatment at this time. If you think you suffer from OSA, you should consult your doctor immediately.

Many side effects of obstructive sleep apnea include:

• Daytime drowsiness
• Impaired or delayed memory
• Lack of interest in sex
• Irritability

More severe side effects of OSA include:

• High blood pressure
• Heart attack
• Irregular heart beats
• Stroke
• Death

Conclusion

As you can see, both forms of sleep apnea are very serious. They have different symptoms, side effects, and treatments. Keep your doctor in the loop with your sleeping patterns if you think you show symptoms of either type of apnea. There are treatments options available for sleep apnea that are both affordable and effective.

What is Obesity Hypoventilation Syndrome?

The name Pickwickian Syndrome originated from an overweight Charles Dickens character named Mr. Pickwickian.

Obesity Hypoventilation Syndrome (OHS), also known by the name Pickwickian Syndrome, was first identified in the 1950’s and is a form of sleep-related breathing disorders that are characterized by low blood-oxygen levels caused by failure to breathe deeply or fast enough. This condition is typically found in those who are obese, having a BMI over 30.

The nickname Pickwickian syndrome originated from the title of a Charles Dickens novel where an obese man constantly fell asleep throughout the day. The character, Mr. Pickwickian, was always tired, hungry, red in the face and fell asleep mid-task.

There are two different types of OHS. The most common type relates to Obstructive Sleep Apnea (OSA), a condition where a person stops breathing while asleep which occurs at least five times throughout the night. This type is the most prevalent and affects ninety percent of people with OHS.

Sleep Hypoventilation Syndrome accounts for the other ten percent of patients diagnosed with OHS and is characterized by a 10 mmHg or greater rise in carbon dioxide levels while asleep when comparing awake levels and a drop in CO2 while asleep that’s not related to an apnea event.

While not all who are obese experience OHS, many do. OHS is caused by body fat restricting the movement of the diaphragm and chest muscles which prevents proper breathing.

What Are the Symptoms of OHS?

OHS and OSA exhibit several of the same symptoms including daytime tiredness, inability to concentrate, snoring, interrupted sleep and elevated carbon dioxide levels which are known to cause drowsiness. As mentioned, in the majority of cases, the two conditions occur simultaneously because they are both conditions that are commonly caused by being overweight.

OHS is dangerous because it places a strain on your cardiovascular system. Some symptoms may include chest pains, swelling of the legs, and difficulty exercising.

How is OHS Diagnosed and Treated?

How is OHS diagnosed and what are the available treatment option?

In order to diagnose OSH, three criteria must be met. The first being that a Body Mass Index of 30 or greater which is within obesity range.

Another criterion is that the condition is not being caused by any other health issue such as drug use, lung disease, Kyphoscoliosis, a neuromuscular disease or a thyroid condition.

Finally, when tested, CO2 levels must exceed 45mmHg.

OHS is often treated using several of the same treatment methods that are used when treating OSA.

Weight loss by improving diet and exercise are the best approach with long-lasting results. In some cases where the patient has an extremely high BMI, gastric bypass surgery may be recommended. This type of surgery is often reserved for those who are unable to lose weigh using diet and exercise. There are several complications that are associated with gastric bypass, so it should only be used if necessary.

In addition to weight loss, those with OHS may also be prescribed a CPAP machine to assist with breathing. A CPAP machine generates a steady flow of air through a tube and is delivered to the nose and mouth using a mask. This flow of air helps to force the airway open which clears any obstruction. This type of treatment is commonly used when OSA and OHS exist together and is effective in about half of those with OHS.

Other treatment options include prescription drugs which can be used to treat OHS, although their effectiveness is not well known. Some of these drugs include Depo-Provera and Progestin.

In extreme cases where none of the mentioned treatment options work, a tracheotomy may be performed. This is a procedure where a doctor cuts a hole in your airway and inserts a tube to assist with breathing.

The Relationship between OSA and OHS

While OSA and OHS are two different conditions, they often exist together for the simple reason that both conditions are often caused by being overweight.

The same can be said for several other health problems that are related to being overweight and exist together such as high blood pressure, type 2 diabetes, fatty liver disease, osteoarthritis, heart disease, stroke, some cancers, and kidney disease.

While not all who have OHS are overweight, the majority are. By reducing your BMI, you will reduce the likelihood of developing many of these conditions.

How Much Weight is Too Much?

While this is a question that should be answered by your doctor, there are certain indicators that you may be carrying too much weight.

One of the most common indicators is the Body Mass Index or BMI. In order to calculate your BMI you must know your height and weight. These numbers are plugged into a formula to calculate BMI. There are several online calculators that can help to make this for you.

Those of normal weight will have a BMI range between 18.5 and 24.9. Overweight individuals will have a BMI between 25 to 29.9 and those who are obese will have a BMI greater than 30.

In addition to BMI, another indicator of being overweight is waist size. Men with a waist size greater than 40″ and women with a waist greater than 35″ are more likely to be considered overweight.

How to Overcome OHS

Pickwickian syndrome is a fairly common condition among those who are overweight and have obstructive sleep apnea. It’s estimated that between 10%-20% of people with OSA also experience OHS.  Luckily, this condition can often be reversed by adopting healthier eating habits and maintaining a lower body weight. Reduce the number of calories consumed per day and avoid foods that are high in added sugar and saturated fats.

Thirty minutes per day of physical activity will help to burn fat faster and keep your weight under control.

In addition to good nutrition and exercise, also consider improving your sleeping habits by avoiding meals and alcohol before bedtime and getting roughly 8 hours of sleep per night. Lack of quality sleep may cause weight gain due to the fact that sleep deprivation causes us to crave nutrient-deficient junk food which is known to cause weight gain.

If you are experiencing any symptoms of OSA or OHS, it’s important to first speak with you doctor to determine if either condition exists. They may perform a sleep study, EGK, MRI, CT scan or fiber optic scope of the upper airway to make a determination. Form there, you can discuss treatment options with your doctor.

OHS is a serious condition which can lead to congestive heart failure, coronary artery disease, and stroke and should be treated as soon as possible.

The Reasons Why Men Snore More Than Women

While most women are unwilling to admit to others that they snore, there’s no denying the fact that snoring occurs in both men and women. It’s also true that while women do snore, it’s much more likely for men to snore than women. While the statistics vary, approximately two out of five men snore while only one out of four women snore. What is the reason for this disparity and what can men do to help level the playing field? Experts feel that there are a few reasons why men snore more than women.

Lifestyle Differences

One of the most commonly cited reasons why men snore more than women has to do with the lifestyle choices that are typically associated with men vs women. Studies have concluded that men are more likely to engage in behaviors such as drinking alcohol, smoking or the use of sedatives. In many cultures, men are viewed as risk takers and are more prone to engage such harmful activities. Does smoking, drinking, and sedative use really have anything to do with snoring? Surprisingly, the answer is YES.

A partial blockage in the airway which causes resistance in airflow is the number one reason why snoring occurs in both men and women. While asleep, the jaw tends to loosen up and relax as well as the tongue and surrounding muscles. When this occurs, the airway becomes somewhat pinched off. As air passes through a relaxed narrow airway, tissues begin to vibrate against each other which causes the sound of snoring that we are all familiar with. While a relaxed airway is often the primary cause of snoring, there are other conditions that may cause snoring such as an airway obstruction such as clogged sinuses due to a cold or another allergy.

This is why you may have noticed that your snoring or your partner’s snoring worsens after a night of heavy drinking. The same is true for those who use sedatives such as sleeping pills which will also relax the airway and cause snoring.

Smoking is yet another reason why snoring occurs and is also more common in men. According to the Kaiser Family Foundation, 19% of males and 14.7% of females smoke tobacco. Once again, this high-risk behavior can also be a major contributor to snoring. The act of inhaling smoke causes inflammation in the nostrils and airway. This swelling reduces the airflow capacity due to the narrowing of the passage. Once again, an airway that becomes narrow will move around and tissues flap against each other, resulting in the sound of snoring. Those who smoke more are more likely to snore than those who smoke less or not at all.

To further compound the issue, those who engage in behaviors such as drinking alcohol are also more likely to smoke.

Anatomy Differences

Anatomy differences are another reason why men tend to snore more than women. We already know the obvious differences in anatomy between men and women but what about the airway? Is there a difference between the airway of men and women and could this be yet another reason why men are more prone to snoring? Once again, the answer is YES.

The pharynges, which are parts of the airway that prevents swallowing water or food into our lungs, are larger in men. Also, when sleeping in the horizontal position, the men tend to have greater movement in the airway in comparison to women. As if this weren’t enough, men have a voice box which rests lower than women’s, which increases the length of the airway. The lower voice box is the reason why men generally have deeper voices than women. The longer distance also increases the likelihood of airway collapse and ultimately snoring.

What Can Men Do to Level the Playing Field?

The bad news is that men were born predisposed to being a snorer but what can men do to reduce the likelihood of becoming a snorer? While you can not change your anatomy, there are a few changes that they can make to help level the playing field.

Avoid Activities That Promote Snoring 

Perhaps the most obvious way for men to reduce the chance of snoring is to completely avoid the activities that cause snoring such as drinking alcohol or smoking, especially before bed. While quitting either is not always easy, there are several free resources that are available which can help. Rethink Drinking is a government website that contains a lot of helpful information as well as tips to stop drinking. There are helpful tools and worksheets that are free to use.

If you are trying to quit smoking, the website Smokefree.gov contains a lot of great information as well as helpful tools that will have you on your way to quitting smoking.

One of the best ways to quit smoking or drinking is to avoid situations or other people who encourage these habits.

Practice Good Sleep Hygiene

Practicing good sleep hygiene will help you fall asleep faster and ensure quality sleep which can help to reduce snoring.

Avoid eating a heavy meal or one that may cause indigestion prior to bed. Indigestion is not only uncomfortable, but it can keep you up at night and even contribute to snoring. Also stay away from fatty fried foods and spicy dishes before bed.

Avoiding extended daytime napping is another consideration when it comes to good sleep hygiene. While a short nap which lasts less than one hour can recharge you, longer naps will prevent ultimately keep you up later at night.

Establish a bedtime routine and abide by it. If you have a difficult time falling asleep, try taking a hot shower, drink a warm cup of non-caffeinated tea, or read a book prior to going to bed. Having a bedtime helps to ensure that you receive enough quality sleep which will not only provide energy for the next day but will also reduce the likelihood of snoring.

Sleep On Your Side

Did you know that at least half of snorers are positional snorers, meaning that snoring occurs while laying on the back but does not occur while sleeping on their side? The reason for this is quite simple and has to do with the gravitational force of fat and muscle in the airway that’s responsible for reducing airflow while laying on your back. By laying on your side, you effectively shift the weight of the fat and muscle in the neck away from the airway which helps to prevent snoring. Use a wedge pillow or other device to help prop up your back and prevent rollover. There are actually belts that are made specifically for promoting side sleeping.

Use a Snoring Mouthpiece

If all efforts to reduce your snoring fail, you can always resort to a snoring mouthpiece, also known as a mandibular advancement device. There are several different models to choose from, although they all work in the same fashion by holding the jaw or tongue forward which prevents the airway from becoming restricted. Snoring mouthpieces are highly effective at reducing or eliminating the sound of snoring. Here you will find a great deal of information on these devices.

Why Your Body Needs Water

Water, H2O, Aqua, call it what you like but it’s essential in order to maintain life. While we all know this, it’s surprising to hear that up to 75% of Americans are chronically dehydrated. Did you know that over 60% of our body mass is, you guessed it – water?

Water is used to maintain several body functions and helps to regulate body temperature. We lose water every minute that we are awake and even while asleep in bed through digestion, sweating, and breathing. The more physically active that you are and the hotter it is, the faster your body loses water which must be replaced to avoid dehydration. By losing only 2% of the water in the body, symptoms of dehydration such as headaches, dark yellow urine, dry mouth, and dizziness start to set in.

Due to the fact that water facilitates so many bodily functions, it’s important to stay on top of your hydration. Many people hydrate by consuming beverages such as soda, energy drinks, and coffee. While these drinks do provide water, they also contain lots of sugar and other harmful ingredients. When it comes to ensuring proper hydration, there’s nothing better than good old water.

How Hydration Affects Snoring

You may be surprised to hear that the amount of water that you consume may correlate with your snoring problem. When dehydrated, mucous membranes in the throat, nose and soft palate become sticky. The sound of snoring occurs when tissues surrounding the airway flaps around and collides with each other. This thick sticky mucus coats the airway and can cause the tissues to stick to each other, which will amplify the sound effects that are made by snoring. By consuming plenty of water, this mucus thins out and will no longer be sticky.

So drink a lot of water and my snoring will stop? While dehydration plays a role in snoring, remaining hydrated is not going to guarantee that your snoring will stop. There are several other causes of snoring that are possible such as the jaw and tongue relaxing and obstructing the airway. The easiest and only way to find out if dehydration is the cause is by drinking enough water and by asking your bed partner if it helped.  Even if your snoring is not being caused by lack of water, you will still enjoy the multiple benefits of remaining hydrated such as the removal of toxins from the body, clear skin, better functioning muscles and joints, and better cardiovascular health.

Are You Getting Enough Water?

The average American only drink 20 ounces of water per day. How much water should we be drinking? Depending on who you ask, you will get a different answer.

Mayo Clinic says that it depends on where you live, your health and activity level. They later mention that the Institute of Medicine suggests that men drink 3 liters per day while women only drink 2.2 liters.

Health Line suggests that adult males consume 3.7 liters while women consume 2.7 liters.

WebMD suggests the standard eight 8 oz glasses per day (64 oz per day or 1.8 liters per day). They go on to further say that this amount will vary if you are pregnant or breastfeeding, sick, or exercise in a hot environment.

Then there are online hydration calculators that will calculate a suggested amount of water. These calculators often use a formula to make a calculation and often take several factors into consideration such as gender, height, weight, age, urine color, amount of sweat, activity level and temperature level.

While the recommended amount of water will vary depending on who you ask, most experts seem to agree that women need slightly less water per day than men. In general, the average person should probably drink somewhere around 3-4 liters per day, which is a lot if you are not accustomed to drinking water.  This brings us to the next question which is, “How do I ensure that I’m drinking enough water”?

How to Drink More Water

Making water drinking a regular habit is one of the best things that you can do for your body as it benefits the body in so many ways. How do you go about ensuring that you are consuming enough water each day? There are actually several ways of doing this. It’s important to note that eating fruit and other foods that contain water will count towards your daily fluid intake. Here are three ways that you can use to increase your water intake.

Carry a Jug

While not the most fashionable accessory, you may want to consider carrying around a water jug in the car, at work and while at home. When I say a jug, I mean a GALLON jug.

Why carry around a whole gallon of water? Because there are about 3.75 liters of water in a gallon which happens to be approximately the amount that most experts suggest. Use a permanent marker to draw lines on the jug indicating how much water you have drunk so far. Make it your goal to empty the container or as close to ideal as possible.

If carrying around a gallon jug is not your style, try a large quart size water bottle. In order to get the proper amount of water each day, you may have to refill the quart container 3-4 times per day which can be challenging to keep up with.

Add Flavoring to Your Water

Those who are accustom drinking flavored sugary drinks may find it very difficult to switch to water because it is often seen as tasting bad. Nothing could be further from the truth if you drink filtered water from a good source which should have no taste at all.

It’s true that not everyone has access to great tasting water. Some areas have downright bad tasting water. These people may have to purchase bottled water. While bottle water is fairly inexpensive, it can be a hassle to transport. For those who have bad tasting water or simply cannot drink water because of the lack of flavor, try adding some flavor.

Natural flavoring, such as from fruit, is perhaps the best way to make your water more interesting. Cut up a whole orange into thin slices and add it to your water. Try adding blueberries and strawberries halves to your water. Allow them to sit in a container of water overnight so that the water can absorb the flavor.

If natural flavoring is not enough, you can always try artificial flavoring. While not the best for you, artificially flavored water is typically better for you than drinking soda or energy drinks.

Incorporate Water Into Your Schedule

If you are not a fan of sipping water, try incorporating it into your daily schedule.

When you wake up in the morning, this is the most dehydrated. Make it your goal to drink 2 glasses first thing in the morning. Try another glass or two before lunch. Drink another sometime after lunch and before the end of the workday. Drink a glass on the way home from work and another after dinner. Finally, drink a glass or two before going to bed.

Drink it fast, drink it slowly, whatever works for you. The important thing here is to ensure that you get enough and make it a daily habit.

Final Thoughts

Water is an important part of life, although most people tend to ignore this fact. If you are suffering from snoring, give proper hydration a try first. You may find that being properly hydrated reduces or completely eliminates your snoring. Even if it doesn’t it’s a great habit to adopt.

If you have tried hydration and have found that it’s not stopping your snoring, it may be time to consider an anti-snoring product. There are several different gadgets that can help with snoring such as nose pins and mouthpieces. On this site, you can learn more about how snoring mouthpieces work and how to choose one.

Natural Snoring Solutions and Herbal Remedies

Snoring has become a burdensome nuisance in the bedroom and many Americans are looking for natural remedies to stop snoring.  More than 20 million people in the United States alone suffer from snoring, and that number is said to double in the next few years.  Because of the recent spike in snoring, many people are doing whatever they can to stop their snoring or stop their partner from snoring.  There are several products on the market that can treat snoring, but if you are not interested in buying another ‘snoring cure’ that may or may not show results, there are several natural and herbal remedies you can try to stop your snoring.  Such remedies include weight loss, adding a daily dose of vitamins to your regiment, using essential oils, and cutting back on your alcohol consumption.

Losing Weight

Fat generally tends to collect in your mouth and throat over the years.  As the fat accumulates in your throat, it actually narrows the air passageway in your pharynx, causing the fatty, flappy tissues to vibrate as the air passes by, thus creating the loud sound of snoring.  Some doctors suggest that losing just a small amount of weight – even 10 pounds, could actually be enough to stop snoring altogether.  Let’s face it, we could all probably benefit from losing 10 or 15 pounds, right?  Take a look at your diet and calorie intake each day and do your best to cut back, even if it’s just a bit, on high fat and high-calorie foods in order to shed a few pounds.  You will be amazed at what a difference it makes during the night.  Plus, you’ll automatically have more energy, not only from the weight loss but by getting a good night’s rest once you stop snoring.

Vitamins and Herbs to Stop Snoring

Magnesium

Magnesium is a popular vitamin that is commonly taken to help with snoring.  When Magnesium is present in your body, you are able to relax easier, fall asleep quicker, and remain asleep for most of the night.  Magnesium is a natural blood thinner, and when your blood is thin, it’s actually easier to pump through your body.  Therefore, it creates less energy and is not a stress on your body, as opposed to pumping thicker blood.    Magnesium may not have anti-snoring effects on everyone, as it can work differently in everyone’s body.  However, since magnesium is a calming and relaxing vitamin, it is said to keep you in a relaxed state while you sleep.  When you snore, you actually do not enter a deep sleep because you can wake yourself up from snoring.  You could even wake yourself up hundreds of times throughout the night if you suffer from sleep apnea, which is a serious sleep disorder.

Chamomile

Chamomile tea is another herbal remedy to stop snoring.  Th

e chamomile plant is a member of the daisy family.  It has several herbal properties that can soothe anxiety, decrease inflammation, and help with insomnia by inducing sleep.  Like magnesium, chamomile tea can help prevent and stop snoring because it promotes a sound sleep and relaxes the body.  By reducing inflammation, chamomile tea can also expand the airway in the throat if your fatty tissues and throat muscles are inflamed, which may be causing the obstruction in your airway that results in snoring.  Many people drink chamomile tea, but you can also clip trimmings of the plant and steep the flowers in boiling water or in a bathtub – then inhale the fruity fragrance.

Melatonin

Melatonin is actually a hormone that is produced in the brain.  Melatonin is responsible for monitoring your natural sleeping cycles.  It’s released out of your glands and into your body in the evening time and creates the sense of drowsiness or sleepiness you feel right before bedtime.  It then tapers off throughout the night and into the morning, causing your body to naturally wake up in preparation for the day.  Melatonin can be taken in a supplement form and is usually taken by people who work night shifts or suffer from insomnia.  It’s ok to take melatonin in small doses, but should not be used regularly or given in large doses, as the brain may actually stop producing melatonin altogether.  Some people who take melatonin for snoring claim that it does indeed stop their snoring.  The relaxed and sleepy feeling that one gets after taking melatonin seems to relax the throat muscles and open the airway so that snoring does not occur at night.

Essential Oils

Thyme

Thyme is well known to have healing properties used to fight respiratory issues.  If you experience congestion, deal with seasonal allergies, or have another respiratory issue that may be the cause of your snoring, you may want to diffuse thyme oil.  Thyme oil can be placed directly around the base of your nose, but it must be mixed with another carrier oil such as coconut oil or jojoba oil.  If it’s used directly on the skin, it could cause irritation.

Eucalyptus

Eucalyptus oil is another great essential oil to help you stop snoring.  It’s a natural decongestant and has a beautiful fresh scent.  Eucalyptus oil helps clear your nasal cavity and your airway down your throat to promote normal breathing throughout the night and reduce snoring.  Eucalyptus oil can be diffused but it’s commonly used by adding several drops of oil to hot water and then breathing in the steam that is produced for several minutes.  It will immediately open up your airways.

Sleeping on your side

One easy solution to stop snoring is to simply sleep on your side.  When you sleep on your back, your tongue relaxes and collapses at the base of your throat.  This causes an obstruction in your airway. When this occurs, it’s difficult for oxygen to pass down your throat, so the tissues in your throat actually start to vibrate because the air is forced to find a way down the passageway.  This vibration creates the loud and sometimes annoying sound of snoring. Try tucking a pillow behind you as you sleep on your side.  This will keep you from rolling over in the middle of the night onto your back.  This is sometimes the easiest and most effective way to stop snoring, so give it a shot tonight!

Avoid Alcohol

Consuming alcohol is a great way to set your body up for a loud night of snoring.  Alcohol is a depressant and relaxes the body.  In fact, it relaxes you so much, that it causes your tongue to relax in the back of your mouth – this obstructs your airway and causes the vibration and sound of snoring.  If you are going to be drinking, limit your drinks to 1 or 2 maximum at night so that your tongue and mouth muscles do not relax to the point where it will obstruct your airflow at night.

As you can see, there are many ways to naturally prevent and stop snoring.  Most of these remedies are free or very inexpensive.  Give them a try before you move forward with alternative methods to treat snoring, like over the counter products or surgeries.

Promo Codes and Deals for the GMSS

The Good Morning Snore Solution is one of the more popular snoring mouthpieces on the market. It’s clinically proven to work and the company has survived for nearly a decade with thousands of positive reviews. The GMSS is a product that I use personally and is my preferred choice when allergies are not an issue.

The GMSS is a Tongue Stabilizing mouthpiece which works by holding the tongue forward using suction. In doing so, it prevents the tongue from falling backward which tends to close off the airway. Read my review of this product for more information.

Let’s talk for a minute about how much the GMSS costs. You may be thinking “$100 for a piece of silicone that stops your snoring?” While the idea of spending this amount of money may sound ludicrous, it’s worth it knowing that you are dealing with a reputable company who produces a safe and effective product. The company is registered with the FDA as well as several other agencies around the world that regulate such medical devices.

Currently Active Promo Codes For the GMSS

We keep this page updated with the most current Promo codes available. See below for details.

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Visit GMSS Website

GMSS usually offers promotions around holidays such as Christmas and Fathers Day. They will occasionally offer readers of this blog discounts such as Free shipping, BOGO or 50% off. This page will keep up with the latest deal that is available.

In order to take advantage of this any available discount codes, they must be entered in the discount code section that appears while entering your shipping information.  Here’s what the promo code screen looks like.

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Background Information on the Silent Partner by QuietLife Technologies

What is the Silent Partner & Who’s Behind It?

Silent Partner is currently in Pre-Order and retails for $99

The Silent Partner is a product that is aimed at helping bed partners who are searching for peace and quiet in the bedroom. While nearly all anti-snoring products focus on silencing the sound of snoring at the source, the Silent Partner takes a different approach by using active noise cancellation technology (ANC) to greatly reduce the decibel level created by the snorer, resulting in a noise level that does not disturb their partner.  It works by creating a “silent zone” around the snorer which is effective in as little as 8″ away. Instead of tackling snoring itself, it allows snoring to happen and resolves the issue of sound.  The company claims to be the first SmartMask to quiet snoring noise.

The Silent Partner SmartMask has been featured on Forbes, BBC, Fast Company, Reuters, Discovery, Yahoo, Cnet, Digital Trends, as well as several other media publications.

QuietLife Technologies is a start-up company that formed in 2015 and is based out of Jerusalem, Israel. Their website lists Yoni Bazak as the CTO & Co-Founder and Netanel Eyal as the CEO & Co-Founder. One has a B.S. in Computer Science and the other a B.S. in Computer Engineering.  Their team consists of 8 other people including two technical leads, CMO, office manager, marketer, HR, engineer and one intern.

How Does It Work?

While on the surface the Silent Partner may appear to be a simple blindfold, but it’s what is inside that makes this product unique. This mask contains 2 microphone sensors, 2 speakers and a microcontroller, all powered by two 1.4v coin cell batteries. It also features a micro-USB charging port which means users will not have to change out any batteries.

It’s used by placing the mask over the eyes and then switching it on. The microprocessor contained within the mask receives signals from the sensors that sound is being generated. An algorithm then determines whether or not the sound is snoring related. If snoring is detected, it broadcasts real-time inverted sound waves through the speakers to a level that neutralizes or cancels out the sound of snoring. This is possible thanks to a phenomenon called Destructive Interference. You can think of this as a positive force canceling out a negative force. While this does not completely eliminate the sound of snoring, it brings the decibel level down to an acceptable range that does not disturb the snorer’s bed partner. According to their website, it’s capable of reducing noise up to 17 decibels.

To put into perspective, the speech of an average person is approximately 60dB while snoring is somewhere around 70Bb. By lowering snoring 17dB to 53dB, loud snoring sound levels drop to the equivalent of soft office noise or gentle rainfall. While not completely inaudible, the sound will be gentle enough to allow the snorer’s partner to fall asleep.

The Use of Active Noise Cancellation has been around for over 80 years, but Quite Life has taken this old technology and put it to use to solve a problem that affects at least 36% of adults.

The Indiegogo Campaign

In order to raise money, many start-ups turn to Crowdfunding. With Crowdfunding, a company typically pitches their idea to an audience via crowdfunding websites such as Indiegogo, ArtistShare, Kickstarter, or Microventures to name a few. Multiple “Backers” ie. Investors contribute a small amount of money to the company to cover expenses related to the development and launch of a product.

A campaign for the Silent Partner was launched in early November 2015 on Indiegogo and continued until January of 2016. On Indiegogo alone, the company was able to raise a whopping $1.6 million dollars through nearly 18,000 backers which brings the average contribution per backer to less than $100. They are also raising an unknown amount of money through their website by selling pre-orders.

Judging by the fact that the campaign ended with 565% funded and the sheer number of contributors, it’s easy to see that this is an in-demand product that has gained quite a bit of interest.

At first, it appeared as if their product was originally a “patch” that was placed over the nose. Due to backer feedback, it seems as if they have shifted direction and are incorporating this technology into a light blocking mask. Same technology, different approach to mounting it to the face.

The latest update from the company indicates that they are still trying to work out a few bugs in their system prior to pre-production and ultimately production. Their campaign is currently showing an anticipated delivery date of October 2017.

Is the Silent Partner Indiegogo Campaign a Scam?

Take a look at the comments section of the Silent Partner Indiegogo campaign and you will quickly see several frustrated backers who are accusing the company of running a “scam”.

After the latest update in July, many are even asking for a refund of their contribution.

There seems to be a lot of pushback coming from some backers, but is this product really a scam?

If you have viewed more than one crowdfunding campaign, you will find that this type of response is typical when a company fails to deliver their product by the anticipated delivery date. In fact, having setbacks is very common as product development usually ends up taking more time than anticipated. In the end, the majority of companies end up delivering their product as promised.

To answer the question, it’s very unlikely that this company is scamming their backers. Delayed delivery is a common occurrence with these crowdfunding campaigns and investors should know going in that patience is a must.

How Much Does the Silent Partner Cost?

According to the QuietLife website, the SilentPartner is currently on Pre-Order for $77.00. They are advertising retail price at $99.00.  In addition to the mask, they also sell a charging stand and travel bag. All three can be purchased as a complete packaged for the pre-order price of $82.00 (regularly $205.00). All items are shipped worldwide for free, which is an excellent selling point.

As of the date of this writing, it appears as if their checkout page is down and is showing a 404 error, so placing an order is not possible at the moment.

Because there is nothing like it currently on the market, it’s difficult to analyze the value of the Silent Partner. If it functions as it claims, I would say that it’s worth the $77 or even $99 price tag.

Product Criticism

While the idea of muting your partners snoring using a sound canceling device may sound like a great idea, there is some criticism that goes along with selling such a product. Critics of such noise canceling devices used for snoring suggest that a better approach may be to stop the snoring at its source rather than covering it up. The reason for criticism is that snoring can sometimes be an indication of a more serious condition called Obstructive Sleep Apnea (OSA). With OSA, a person momentarily stops breathing while asleep. Unfortunately, there is no way to tell if snoring is related to OSA unless you are to visit your doctor who can assess your situation.

That being said, this product does not treat sleep apnea nor does it claim that it does. If you suspect that your snoring is tied to sleep apnea, it’s important that you seek help from a qualified medical professional.

Product Review of the Silent Partner

As with all anti-snoring products that I review, I test them against my loudest snoring for up to two weeks. Unfortunately, at this time the Silent Partner is still in the developmental stages. Once it’s released, hopefully by October 2017, we will work to get a hold of a product sample to review.

In the meantime, if you are looking for a snoring solution that works, consider a snoring mouthpiece. Many of these devices are clinically proven to be effective and have been used by dentists worldwide to help patients with snoring problems. Here’s a fairly comprehensive list along with reviews of all mouthpieces that are available.

MMA

Maxillomandibular Advancement surgery, or MMA, is an effective treatment for obstructive sleep apnea, or OSA.  OSA occurs when the pharynx collapses in the back of the throat, blocking the airway and causing a series of missed breathes typically followed by a large gasp for air and loud snoring.  MMA surgery, commonly referred to as jaw surgery, actually enlarges the pharyngeal space, so that a blockage in the airway cannot occur.

MMA surgery is a type of jaw surgery or orthognathic surgery.  MMA has a success rate ranging from 90%-95%.  It involves modifying the pharynx and the jaw.

The Pharynx

The pharynx is an organ located just above the larynx and esophagus and behind the nasal cavity and mouth.  It’s considered to be in the lower part of the throat.  It plays several roles in the body:

Provides vocalization

The pharynx also plays a role in vocalization, as it’s near the voice box in your throat.

Filters Air into the lungs

The pharynx acts as a filter in the conducting zone of the body and warms and filters the air before it passes into the lungs.  It plays a crucial role in the respiratory system.

Part of the digestive system

The pharynx is also part of the digestive system and moves food down the throat.

Plays a role in snoring

One of the least favorable qualities of the pharynx is that when it becomes obstructed, vibrations pass by the flappy tissues in the throat, which cause a loud sound that we are all familiar with – snoring.  Snoring can be an indicator that you are suffering from obstructive sleep apnea, which is a very serious condition that limits oxygen to the brain and other areas of your body.

The Jaw

Your jaw consists of a series of bone structures that form the actual frame of your mouth.  The jaw’s primary purpose is to aid in chewing and breaking down food with your teeth in order to prep the food to be swallowed and pass down the throat.  Inadvertently, the jaw also regulates the flow of air down to the pharynx.  If a patient has an under bite or an overbite, the airflow can actually be restricting your from breathing properly through the night, causing snoring and sleep apnea.

Jaw surgery is typically performed in young children, around the adolescent age, to correct an under bite or overbite.  Patients that are older and are having the surgery done, are mostly trying to treat their sleep apnea and snoring problems by expanding the pharynx airway.

Who should undergo MMA surgery?

Most successful MMA surgery patients have been under the age of 50, have been diagnosed with obstructive sleep apnea through a polysomnogram, and have not had any previous surgeries in their upper airway that relates to snoring.  The ideal candidate is one that has been unsuccessful treating their sleep apnea with a CPAP machine.  The CPAP treatment could be ineffective for a number of reasons:

The mask falls off at night

Some people affected by sleep apnea have a tendency to be very mobile sleepers, meaning that they roll around during the night and toss and turn.  When this happens, it’s possible that the CPAP machine mask can actually fall off, thus being an ineffective treatment for sleep apnea.

The CPAP machine keeps them awake

It’s uncommon, but some patients with obstructive sleep apnea complain that the CPAP machine itself is loud and prevents them from falling asleep at night.  It can be difficult for a bed partner to get used to the machine as well.  Some think that the sound of snoring is just as bad as the motor on the CPAP machine.

There is an obstruction in their nasal passage that prevents the constant flow of oxygen through the nasal cavity

If you are affected by a serious sinus condition, experience seasonal allergies, or have a deviated septum, you may experience that the CPAP machine is not an effective treatment for you.  The purpose of the machine is to constantly pump a regulated flow of oxygen into the nose at night.  However, if you have difficulty breathing through your nose in the first place, the oxygen may not actually travel through the nose, but through the mouth.

The patient is completely unwilling to use the CPAP machine altogether

Some patients are just stubborn.  Not to be harsh, but you can lead a horse to water, but you can’t make them drink.  Using the CPAP machine is the same way with some patients that need to treat their sleep apnea.  Some people prefer to just do the surgery instead of using the machine.  I’m sure some patients have their own opinion on why they don’t want to use the CPAP machine, that’s not listed above.

The Maxillomandibular Advancement Surgery Procedure

MMA surgery is actually a very complicated surgery and is considered to be a major project for a surgeon.  You are under general anesthesia during an MMA procedure.

The jaws are released

During the surgery, the upper and lower jaws are actually broken off of the skeletal bone and are advanced forward in the mouth in order to open the pharynx airway.  The jaws are then held in place by titanium screws or plates.  Rubber bands like those seen in braces are also used in order to aid in chewing and eating right after the surgery.

MMA Side Effects

Physical change in your appearance

Don’t jump too quickly to conclusions that your face is going to be deformed by an MMA.  Actually, in most patients, the surgery actually tightens the face, thus eliminating several unwanted wrinkles in the skin.  Not only will your pharynx open up and promote easier breathing, but it nips those annoying wrinkles in the butt at the same time!

Numbness

One of the worst symptoms of an MMA surgery is the numbness in the jaw, lips, and cheeks.  Keep in mind that this is only temporary, but may occur for several days after the procedure.  The numbness actually acts as a pain reliever after the surgery.  Instead of feeling pain, you feel more of a tingling or numbing sensation.

Eating a Soft Diet after an MMA surgery

Patients are advised to be on a strict ‘soft diet’ following the surgery for at least 5 weeks, and possibly longer depending on the person.  They are urged not to chew or bite at all during the recovery process.  Foods can be blended in a blender or food processor, or soft foods such as yogurt, applesauce, jello, pudding, mashed potatoes, and grits will be seen on the list of foods you can eat.

MMA Potential Risks

Serious Infection and Bleeding

Bleeding will occur during this procedure, which is normal.  Depending on where the doctor is making the incisions in your mouth to release the jaw, a blood vessel could be hit and excessive bleeding could occur.  Doctors may need to perform a blood transfusion in the event there is excessive blood loss.

Problems Swallowing or Breathing

In some rare cases, the swelling that occurs in the back of the throat can actually significantly block the airway during recovery.  Some doctors need to insert a breathing tube so that the patient can still receive oxygen.  It can be a very serious and tricky procedure.

Permanent Numbness in the Jaw

Permanent numbness can occur in the jaw after the surgery but is typically targeted in a small defined area of the face.  This is very rare and if it occurs, it makes up less than 15% of patients that have undergone the surgery.

Recovery Time

Complete recovery time could take up to 6 weeks.  It’s a very strenuous procedure not only for the doctor but the patient as well.  The lifelong effects of the surgery are worth the while, though.

Does MMA Stop Snoring for Good?

So does the MMA stop snoring for good?  As I said earlier, it has an amazing success rate and does indeed stop snoring, and effectively treats sleep apnea.  This procedure is not for everyone, so you need to spend some time with your doctor weighing all of your options to make sure this is the best fit.  Typically an MMA is the most effective treatment for sleep apnea, however, it is the most difficult surgery in the sleep disorder industry, and has a longer recovery time than most others.  Due to this, it’s often done as a final or last treatment option.