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.

☆☆☆☆☆ 3.75 Star Rating

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.

The Buteyko Method is a popular method used by many people as a natural way to control your breathing and stop snoring.

The Buteyko Method and Snoring

Dr. Konstantin Buteyko was a Russian doctor, born in 1923 about an hour and a half from Kiev, Russia.   During his medical training, and after hundreds of hours researching and documenting breathing patterns, Buteyko could actually guess the exact time a dying person was going to pass, just based on their breathing patterns, and how often they took their breaths.  Buteyko was an expert in breathing habits, that eventually led to his own treatment of a fatal disease he was diagnosed with.  During his schooling, Buteyko was actually suffering from malignant hypertension, which is a dangerous form of high blood pressure.   It becomes onset very quickly and can easily damage your organs.

Under the observation of his professors and doctors, Buteyko started to inhale a series of short breaths, leading him to believe that he could actually treat his hypertension and reduce his pain by breathing short breathes instead of deep breathes.  His self-treated practices blew away the 12-month death sentence suggested by his doctors and he lived for years studying breathing patterns and how they directly impacted many diseases and illnesses that are quite common today.

Buteyko developed a practice that consisted of a type of breathing exercises and movements to relax your breathing and maintain a constant stream of airflow in and out of the air passageways.  Buteyko coined the term ‘over-breathing’, which he thought was onset by our modern day lifestyle that is caused by poor eating habits, a lack of physical activity,  environmental pollutants, not getting enough sleep.  He believed that we should naturally take short breathes instead of long deep ones.

Over-Breathing

Dr. Buteyko believed that we are actually breathing 2-3 times more than what we should actually be ingesting.  Some signs of over-breathing are listed below.

• Sighing
• Loud breathing during a resting period
• Deep breaths before making conversation
• Breathing through your upper chest

His breathing exercises are now referred to as the Buteyko Method, a series of relaxed breathing practices like the following:

Holding Your Breath

Buteyko’s method includes holding your breath for several seconds in order to allow more airflow through the nose.  Some people experience breathing issues in the nasal cavity due to allergies, a deviated septum or respiratory issues.  This method involves pausing your breathing repetitively in order to create more of a demand for air in the  nostrils.

Relaxing your diaphragm

Relaxing your diaphragm is a common breathing exercise in Yoga.  You can relax your diaphragm by taking a large deep breath and filling your belly and ribs with oxygen.  Then you force every last bit of air out in a long exhale, as you focus your mind on ridding the air from your chest.  Then hold the exhaled position for a few seconds and a calm and relaxed stance.   This slows your heart rate, increases metabolism, and decreases inflammation.

Breathing through your nose instead of your mouth

More oxygen can be ingested through your mouth vs. your nose simply based on volume.  You can inhale much more air through the opening of your mouth than you can breathe in through your nose.  Buteyko promoted nostril breathing as much as possible in order to limit the number of breaths you inhale.

Track Your Breathing

Buteyko was an expert at tracking breathing by timing each breath and calculating how many seconds you inhaled versus how many seconds you exhaled, as well as how many seconds you paused during breathing.

Follow a Healthy Routine

Eating a healthy well-balanced diet, exercising each day, and avoiding pollution from the air and your surroundings are no surprise to those who wish to maintain a healthy lifestyle.  Dr. Buteyko stressed the importance of eating natural, organic foods, free of processing and harsh chemicals.  He also encouraged his patients to exercise regularly, which promotes airflow to all areas of the body, and keeps a healthy mind.  He also thought it was important to not smoke, or be in the path of smoke from someone around you.  Living in a non-polluted, natural environment was also strongly encouraged.

Buteyko conducted a study in 1967 with nearly 200 medical colleagues and over 1,000 patients.  They treated each patient with Buteyko’s breathing exercises in a recommended daily regiment, and nearly all of his patients were able to treat their respiratory ailments and conditions effectively.

How Buteyko is similar to Yoga

The Buteyko Method is surprisingly similar to several yoga breathing exercises.  Certain yoga poses or exercises focus on relaxed breathing patterns, just like in Buteyko’s method.  The point is to relax the diaphragm and open up your nasal cavities to promote nasal breathing.  Read more about these yoga breathing techniques.

How Does Buteyko Stop Snoring?

The basic premise behind the Buteyko Method is that your body can thrive and remain healthy by practicing nasal breathing exercises while simultaneously clearing any nasal obstructions that could be the culprit behind snoring.

There is some grey area around the Buteyko Method since there are no recently documented clinical trials that prove that this is 100% effective to stop snoring or treat sleep apnea.

If you are searching for a non-invasive treatment for snoring, there are many over the counter products available to give you a good night’s rest.  Many products include nasal dilators, breathing strips, and snoring mouthpieces.

Whichever treatment option you choose, you should always consult a doctor to monitor your sleeping patterns and work with you on an effective treatment plan.  If you suffer from severe snoring, you may actually be suffering from a severe sleeping disorder called obstructive sleep apnea.  Signs of sleep apnea include some of the following:

Loud and disruptive snoring

You or your bed partner may be losing sleep at night because your snoring could be waking your or your bed partner up at night.  If you have been told that you snore very loudly, or find yourself waking up at night because of your snoring, you could have sleep apnea.  Loud snoring is not normal, especially on a regular basis.

Daytime Drowsiness

If you suffer from daytime drowsiness and notice that you are tired in the middle of the day and are rather lethargic, this could be due to you not getting a good night’s rest.

Headaches

Waking up to a headache first thing in the morning is the worst.  This may be the result of the lack of oxygen going to your head and brain throughout the night.  If you suffer from sleep apnea, you actually stop breathing for several seconds over the course of the night, and it may occur hundreds of times in a given night.  The lack of oxygen being circulated to all parts of your body is very dangerous and needs to be addressed.

Morning Dry Mouth

Experiencing a dry mouth in the morning is also another sign of sleep apnea.  Since snoring is a symptom of sleep apnea, your throat and mouth may become dry, especially if you snore through your mouth instead of your nose.

If you or a loved one experience many or all of these signs, it’s important to seek medical attention immediately, as sleep apnea may lead to hypertension, heart failure, early states of dementia, and stroke.

What is Upper Airway Resistance Syndrome?

UARS is the middle stage between snoring and OSA.

Sleep Related Breathing Disorders (SRBD) can be broken down into three stages – Benign snoring, Upper Airway Resistance Syndrome (UARS), and finally Obstructive Sleep Apnea (OSA). Some expert argue that it’s a progressive disorder that starts with non-harmful snoring and ends in OSA which cause a number of health issues including high blood pressure, stroke, heart attack among several other health problems.

What is Upper Airway Resistance Syndrome and why haven’t I heard about it?

While everyone is familiar with snoring and most of us know of OSA, not everyone has heard of UARS. The reason is that UARS was only recently identified by Stanford University and is often missed by physicians.

As the name implies, UARS is a syndrome that involves resistance in breathing within the upper airway. This resistance is caused by an airway that has become narrow and does not allow air to travel past it freely. Narrowing of the airway is often caused by aging and excessive body fat although some patients who experience UARS are not overweight. While this resistance will not show reduced levels of blood oxygen during a sleep study, the reduced breathing will arouse their brain while sleeping which does not allow for a restful night sleep and the body never fully recovers. Those with UARS will experience symptoms similar to those with OSA such as feeling tired even after getting 8 or more hours of sleep, difficulty concentrating, and frequent arousal during sleep.

Benign Snoring vs. UARS vs. OSA

Snoring, UARS and OSA have a lot in common and are easy to confuse with each other. What’s the difference between snoring, UARS, and OSA and why is there so much confusion between the three? One common characteristic between the three is the occurrence of some level of airway resistance. Also, all three often exhibit similar symptoms.

With snoring, air is able to travel freely through the upper airway and it does not cause any health issues. The sound of snoring is often heard when the tongue and jaw relax and fall back into the airway. When this occurs, loose tissue in the airway begins to flap around which creates the sound of snoring. While the flapping of tissue will cause some resistance in breathing, it’s not enough to cause a disruption in quality sleep (although it’s very likely to disturb the snorer’s bed partner).

From snoring, you graduate into UARS which as mentioned is potentially harmful and can affect your quality of sleep. With UARS, the patient shows signs of difficulty breathing but breathing does not pause. Interestingly enough, those with UARS don’t always snore. They may exhibit symptoms of short labored breathing while asleep. The reduced flow of air will arouse the individual throughout the night, although the patient is unlikely to remember the event. When undergoing a sleep study, a diagnosis of UARS is often missed because blood-oxygen levels are typically normal.

UARS often evolves into OSA, a condition in which breathing completely stops for several seconds which causes the individual to wake and resume breathing. This condition falls on the opposite spectrum of snoring and requires medical attention. When this occurs, it’s referred to as an apneic event. In patients with severe OSA, several hundred apneic events can occur every hour, robbing them of a complete sleep cycle. Like those with UARS, they patient will exhibit symptoms of daytime tiredness and inability to focus during the day. They may even fall asleep during periods of time that are inappropriate such as at work or while driving a vehicle. OSA is the most dangerous of the three for a number reasons. It not only affects blood pressure but causes numerous workplace and vehicle accidents every year.

Snoring, UARS and OSA all have similar symptoms which is why it’s easy to confuse the three. Here’s a brief summary of the symptom of each condition.

Summary of Symptoms

Benign snoring Produces the recognizable sound of snoring without any resistance or obstruction. Simple snoring is often considered harmless.

Upper Airway Resistance Syndrome: May produce the sound of snoring coupled with daytime tiredness, inability to concentrate, arousal during sleep, & irritability.

Obstructive Sleep Apnea: May show symptoms of UARS in addition to pauses in breathing and reduced blood o2 levels.

How Do I Know Which One I Have?

Being so closely related, how can I tell each one apart? Let’s say for instance a person snores and constantly feels tired throughout the day. Which diagnosis is most likely?

Unfortunately, there is no easy way to tell exactly which sleep-related breathing disorder a person has without consulting with a medical professional who specializes in sleep medicine. Your doctor may have you complete a short assessment such as the STOPBANG to help determine if a sleep study is necessary. During a sleep study, a technician will connect the patient to several monitoring devices which measures a number of different functions such as respiratory, blood oxygen levels, brainwave activity, etc.  The results are interpreted by a qualified medical doctor and a diagnosis is made. Only then will you be certain which area of the spectrum you fall.

Treatment Options for UARS

If left untreated, UARS can eventually evolve into OSA which requires a more aggressive treatment plan.

Unlike OSA which is typically treated with a CPAP machine and recommendations to lose weight, UARS patients are usually not given a CPAP machine as a first treatment option. Lifestyle changes are usually strongly encouraged to help prevent UARS from worsening. Dietary changes increased exercise, and good sleep hygiene are typically recommended at first. It’s quite common for those with snoring, UARS and OSA to be overweight, although obesity is not always the cause of the three.

It’s important to note that having UARS or OSA can actually cause you to gain weight which further compounds breathing problems. The issue begins by becoming overweight by not watching our diet and not exercising. Extra fat, particular in the neck area pushes against the airway which causes resistance and restricts breathing. This does not allow for a restful night of sleep. When a person spends their waking hours constantly tired, they often reach for high fat, high sugar junk foods for a quick burst of energy. This energy is short lived and they continue to eat such foods throughout the day which over time cause weight gain causing increased airway resistance. This vicious cycle continues and eventually escalates to OSA.

CPAP treatment is often reserved for those with UARS who are unwilling to adjust their lifestyle or are not showing improvement after making the changes suggested by their doctor. CPAP treatment is typically unnecessary unless the patient is moving towards OSA and there are no other options. With a CPAP therapy, a steady stream of air is delivered from a machine though an air tube and to a mask which attaches to the face. The volume of air is adjusted to a level high enough to “blow open” their airway and prevent resistance.

Oral Appliance Therapy is another option that can be prescribe to a patient who is diagnosed with UARS. This involves the use of an oral appliance, sometimes referred to as a snoring mouthpiece. These mouthguard-like appliances fit between the upper teeth and lower teeth and work together to hold the jaw slightly forward during sleep in order to hold the airway open and prevent resistance or obstruction. Such devices are classified as Mandibular Advancement Devices or MAD’s.  There are several different types of mouthpieces, some fitted by a dentist while others can be purchased online and self-fitted. Oral appliance are recognized for the treatment of snoring, UARS, and OSA although they should be used under the supervision of a physician, especially when treating OSA.

An alternative to the MAD is the Tongue Stabilizing Device or TSD which actually attaches to the end of the tongue via suction and holds the tongue in the forward position. This has the same effect as a MAD and is preferred by some patients over the MAD. The TSD is a ones-size-fits-all medical grade silicone mouthpiece that passes between the front teeth and attaches to the tongue. Studies have shown that they are equally effective when compared to the MAD.

This website contains a lot of information on both MAD’s and TSD’s. If you are interested in a self-fitted product, you may want to start by looking here. We have tested dozens of oral appliance and offer information and an opinion on each.

Is the Good Morning Snore Solution on eBay the Real Deal?

The Good Morning Snore Solution is a tongue stabilizing device that was introduced by Dr. Leslie Dort of Canada in 2007 after several studies were conducted, proving this device to be effective. Here’s one such study that was published. This is a mouthpiece that I have tried and experienced great results. You can read about my experience with the GMSS here.

In recent months, I have noticed that several sellers, mostly Hong Kong and Taiwan based, have been appearing on websites such as eBay and are selling a device that appears to be identical to the GMSS. They sell under several product names that are similar in nature to the Good Morning Snore Solution, names such as:

• Good Morning Sleep Solution
• Good Morning Sleep Aid Device
• Good Morning Sleep Solution Aid
• Good Evening Morning Sleep Aid
• Good Night Snore Solution
• Snore Solution Good Night Sleep
• Stop Snoring Good Sleep Solution
• All Night Snore Solution

Not surprisingly, most of these products are being sold directly from China for as little as $4.99 with free shipping. How is this even possible, you may ask? How can a seller on eBay sell a similar product, shipped to my doorstep for less than the price that GMSS charges for shipping?

The answer to this question is that the eBay sellers are able to do so by cutting corners where GMSS does not.  While the two products may look identical, these generic Chinese eBay counterfeit products are inferior in quality and are potentially dangerous to use as they are not cleared by the FDA, are not ordered by a prescription and above all, are not made from the same quality material.

That being said, to my knowledge GMSS does not sell their mouthpieces on eBay. They only sell directly to the consumer through their website.

What Makes The Official GMSS Different in Comparison to Those Found on eBay?

The Difference is in the Quality of Material and Safety of the Product

Putting aside the issues regarding the legal sale of non-authentic GMSS items on eBay, what makes the official GMSS better? Simply stated, it has to do with the quality and type of material that is used to produce it.

The GMSS in made in one of two countries, Canada or the United States where as eBay generics are all produced in China. The GMSS is made from a medical grade silicone and is produced in facilities that are regulated by government agencies to ensure safety and compliance. Their less expensive counterparts are often produced in facilities that have little to no regulation and the raw materials that are used may even be toxic. In recent years, the media has highlighted several instances where toxic Chinese goods, everything from children’s toys to vitamins and supplements, have entered the US and wound up in the hands of unsuspecting consumers. This is not to say that these eBay generics are in fact toxic, but they are being produced in an area of the world that is well known for cranking out cheap, low-quality goods. In order to produce these products at the lowest price possible, manufacturers often sacrifice quality by using the least expensive materials available with disregard to consumer safety. While their product description may state that it’s made from a safe medical grade silicone, this is not always the case.

Evidence of the use of inferior materials can be found in a review that was posted on eBay which reads as follows:

“I think this item is of good quality and would work as described. However, I found that I must be allergic to the silicone the product is made from. I have a history of being allergic to some by-products of rubber, latex, and other plastics. When I was a kid, my mouth would begin to react by swelling when using a certain plastic cup. This product could be good if it were not for the allergic issue that I have. After just a short time of use, I could feel my mouth begin to react with some swelling. After a few hours, the swelling subsided.”

Considering that snorers who use such a product will place it inside their mouths for eight or more hours every night, this is a lot of time that a mouthpiece remains in contact with the inside of your body. Is it worth a few extra dollars to ensure peace of mind that the product you are using is made in a regulated facility and from the purest materials available? Personally, I would agree that it is.

Company Credibility

MpowRx, the company behind the Good Morning Snore Solution, has been in business for over a decade and is headed by physicians who are familiar with snoring and sleep apnea. They have spent years and several thousands of dollars to ensure that Good Morning Snore Solution is safe and effective. They are so confident in their product that the offer a money back guarantee if you are not satisfied. MpowRx is a registered member of the Better Business Bureau (BBB), maintains an A+ score and has performed several hundred thousand transactions.

In comparison, those who are selling counterfeit products are typically using an account that has not been established very long and has performed perhaps only a few hundred transactions.  They typically do not offer a money back guarantee and are prone to disappearing from eBay without notice only to reappear using a different seller’s name.

Why is the GMSS so Expensive in Comparison to Those Sold on eBay?

Take one look and the first thing you will notice is the $99.00 price tag of the GMSS and the $5.00 cost of the similar product that is sold on eBay. There is a whopping $95 difference between the two. You may ask yourself whether or not GMSS is overcharging for their product? How do those on eBay sell for only $5 and make a profit?

The answer has to do with the expenses associated with operating a business vs reselling a counterfeit product.

Before even making it to market, there are several expenses that the company behind the GMSS were required to pay. Examples of these expense include some of the following:

• Research and Development
• Patent and legal fees
• Product liability insurance
• Employee wages
• Production and shipping
• Sales and advertising
• Product fulfillment
• Customer service
• Returns

This list is nowhere near inclusive and only scratches the surface when it comes to the costs associated with running a business. The GMSS also operates several global distribution centers which adds to the overall costs of manufacturing and selling such a product. All of these expenses can easily add up to hundreds of thousands of dollars each year. Once all expenses have been removed, they are left with a profit that is nowhere near the selling price.

Compare these costs to the costs that are associated with a Chinese factory direct seller or a reseller who operates with very little to no overhead costs and can produce each unit for just a few pennies on the dollar. Many eBay sellers bypass the R&D and design patents while operating with very limited expenses by cutting out items such as customer service, insurance, advertising, employee wages, etc.

Should I Buy a Mouthpiece on eBay?

After presenting the difference between the authentic GMSS and those found on eBay, you may still be interested in purchasing the less expensive product. If the cost is your only concern then, by all means, purchase the product that is most affordable to you. If you value product safety and care about what’s going into your mouth, I would suggest purchasing directly from the GMSS website to ensure that you receive an authentic device that is safe to use for many years to come.

Snoring is a bedroom nuisance that can be heard in nearly half the households across the US on any given night. Anti-snoring products are a multi-million dollar industry that includes a variety of different devices and supplements, all of which promise less snoring and a better nights sleep.

As they say, some of the best things in life are free and this statement also rings true when it comes to snoring. While there are products out there effectively silence snoring, before opening your wallet and handing over your hard earned money, you may want to consider one simple change in the way that you sleep at night.

If you typically sleep on your back, side sleeping can greatly reduce or even completely eliminate loud and disruptive snoring. Just how effective is sleeping on your side? One Israel study suggests that greater than half of all snorers are positional snorers meaning that they only snore while sleeping on their back and not while on their side.

Why Can Sleeping On Your Side Prevent Snoring?

In the Israel study, 1118 of the 2077 patients (53.8%), who typically had breathing abnormalities while asleep, no longer experienced any issues when made to sleep on their side. Exactly why is it that simply sleeping on one’s side makes such a remarkable difference in snoring? The answer is best explained by examining the area in which snoring typically originates.

While there are many reasons why snoring occurs, the most common reason is that the area surrounding the uvula relaxes during sleep and the airway becomes somewhat restricted. As air rushes passed this restricted area, the snoring sound is produced because bits of loose tissue tend to flap against each other. The use of alcohol and sedatives can actually worsen the intensity of snoring because it further relaxes the airway and creates a greater restriction.

Well, how does sleeping on one’s side help to prevent this from happening? This can be explained by the effects of gravity.

During sleep, the tongue and jaw tend to relax and then fall backward. While sleeping on your back, gravity allows the surrounding area of muscle and tissue to fall backward and ultimately pinch off the airway to the point where the air is still able to pass, but flapping occurs. If air is completely cut off, an apneic event occurs which results in the temporary pause in breathing. If apnea is present, a doctor can properly diagnose and treat this condition. For the scope of this discussion, we are referring to non-apnea snoring or benign snoring.

Now, visualize a change in position from the back to the side. When the jaw and tongue both relax, instead of falling to the back of the throat, the loose tissue falls off to the side and does not impede breathing as it did while laying on the back.  Side sleeping can be an effective way to prevent snoring; but what about the other 50% who are not positional snorers? Those who see no difference in snoring between side sleeping and sleeping on their back likely need a more aggressive treatment such as an oral appliance.

The anatomy of a non-positional snorer usually prevents positional therapy from being effective. Also, in some cases where a patient is extremely overweight, airway fat can prevent positional therapy from becoming effective. In this instance, weight loss is often the best option.

Which Side Should I Sleep On – Left or Right?

Left side sleeping can also aid in digestion.

One question that may come to mind when considering side sleeping is which side should you sleep on. While you may benefit from sleeping on either side, sleeping on the left side may be a better choice for many reasons.

First, sleeping on the left side helps with digestion. This is especially true in those who have frequent heartburn. Sleeping on one’s left side helps to keep the contents of the stomach in place due to the shape of the stomach and esophagus. It also allows the stomach to empty more naturally while asleep. Heartburn, or acid reflux, can also keep you up at night which affects your quality of sleep.

Aside from better digestion, sleeping on one’s side also makes it easier for the heart to pump blood because it’s pumping downhill and not uphill, allowing the heart to work less. Left sleeping also shifts all of the intestines to the left which moves them away from the Inferior Vena Cava (IVC) which is responsible for return blood flow back to the heart.  This is also why pregnant women are advised to sleep on their left side as it allows for blood and nutrients to easily reach the placenta.

While it’s fairly well known that there are several benefits to sleeping on one’s side to prevent snoring and there is still a debate as to which one is better. If you experience frequent heartburn, left side sleeping is likely going to be a good choice.

Some studies have actually suggested that sleeping on one’s right side is better for snoring. If you are not sure which side will be best for you, try alternating between both sides and ask your bed partner of they notice a difference between right and left sleeping.

How to Stay on Your Side While Asleep

Whether you choose to sleep on your left side or right side, the question that you are likely wondering is – How do I remain on my side throughout the night? After all, it’s very easy to fall asleep on your side and eventually end up on your back despite all efforts to remain on your side. The truth is, most of us toss and turn throughout the night while asleep. Is it even possible to control rolling over while sleeping?

The answer to this common question is that you have to use a device that will physically prevent you from rolling over. Here are three simple suggestions that you can choose from:

• Specialty pillow: There are a variety of different specialty pillows that can be used to prevent rollover while asleep. There are some that help to facilitate side sleeping by making it more comfortable while there are other pillows that act as a bumper, making roll over physically impossible. Before investing a lot of money in a specialty pillow, consider fabricating a homemade pillow by taping together a series of pillows which can be placed behind your back to physically prevent rollover. If you are able to prove that side sleeping is effective, consider investing in a good wedge pillow, bumper pillow, or other side sleeping pillow which will be more comfortable.
• Tennis balls: Sew a pocket into the back of an old comfortable shirt and wear at night. You can also fasten tennis balls to the back of a shirt using a rubber band. The idea is that rolling over onto a tennis ball will be uncomfortable which will cause you to remain on your side. If one ball doesn’t work, you may want to try multiple balls in a series across the back of a shirt.
• Use a pregnancy pillow: While you may not be pregnant, a pregnancy pillow can be a helpful tool to keep you on your side at night. Such pillows are usually in the shape of a “U” and allow you to sleep comfortably on your side while preventing rollover. These pillows are somewhat expensive, so you should try one of the methods mentioned above before investing in one.

When Side Sleeping Fails

While there is about a 50% chance that side sleeping will help with snoring, there is also a 50% chance that it will not help with snoring. If you have tried side sleeping and have not noticed a difference in snoring, you may have to graduate to using an oral appliance to stop your snoring. Oral appliances are often effective when side sleeping is not. Several oral appliances, also known as mouthpieces can be purchased online for usually less than $100. There are several to choose from, so I put together this list of snoring mouthpieces which should help to narrow down your choices.