Many factors can contribute to this. Stress, mental illness, health issues, aging, and psychostimulants are just some examples. But a less talked about but probable cause of some cases of sleep problems is food allergies and other adverse reactions to food.
Very likely, and that’s because your gut and brain are tightly connected.
There’s evidence that people with poor dietary habits and chronic digestive disorders sleep less or have unrefreshing sleep [2]. Poor sleep is also known to worsen digestive disorders.
This can be explained by the two-way interaction between the gut and the brain, known as the gut-brain axis. The gut and brain are interconnected through nerves, hormones, and immune cells, allowing the brain to influence digestion and the digestive tract to affect mood, cognition, and sleep.
When it comes to food allergies specifically, the same reasoning applies.
A study on psychiatric patients with sleep problems noted that those with a food allergy had significantly worse sleep [3]. The researchers suggest that inflammation that follows an allergic reaction to food can be the cause of sleep disturbances. Food allergies activate mast cells, which can lead to inflammation of the nervous system. Common allergens can also trigger the release of adrenaline and other stimulant neurotransmitters that disrupt sleep.
Food allergies can contribute to all kinds of sleep problems, but what about sleep apnea?
According to one large study, high-inflammatory diets were more likely to worsen sleep apnea symptoms [4]. This study suggests a link between low-grade inflammation and worsening sleep apnea symptoms. The same thing holds true for food allergies as these lead to inflammation in the body. Some theories suggest that food allergies can increase mucus production in the airways, making breathing during sleep difficult.
The only research that has found a possible link between the two disorders involved small children. The study recruited children under 3 years of age with habitual snoring. The study found that children with a diagnosed food allergy (usually cow’s milk) were more likely to be habitual snorers by their first year [5].
If you suspect you have either sleep apnea or a food allergy, it’s important to contact a health professional. Untreated, both problems can worsen and become life-threatening. Food allergies can lead to anaphylaxis in some — which is a severe reaction to an allergen that can be fatal if not treated. With sleep apnea, your sleep quality can suffer and result in chronic health problems, like high blood pressure, insulin resistance, obesity, and depression.
References:
But one less known consequence of unmanaged sleep apnea is subpar skin. Turns out, sleep apnea sufferers are more likely to develop skin conditions or their skin conditions may be more difficult to treat. And even if they don’t develop these skin conditions, their skin may simply appear lackluster and be more prone to premature aging.
But why does having this serious sleep disorder lead to unhealthy skin? And will seeking treatment lead to a glowing complexion and cure you of your skin problems?
There’s a reason we call it beauty sleep. Sleep plays many important roles, one of which is keeping your skin healthy. Sleep namely helps regulate skin physiology by balancing its pH, hydration levels, blood flow, and skin temperature. Sleep deprivation, on the other hand, can disrupt certain hormones and inflammatory markers, in this way making the skin susceptible to disease.
Just one night of poor sleep can show on our faces as [2]:
Long-term sleep deprivation can also show on our skin. According to a recently published review investigating the link between sleep and skin health [3], poor sleepers show more signs of skin aging and are less happy with their appearance. The same review noted that just one night of skipping sleep leads to a significant reduction in skin hydration and elasticity.
Sleep disturbances are also strongly associated with a number of skin diseases. Up to 25% of psoriasis patients report having clinical insomnia, acne sufferers are more likely to report poor sleep, and up to half of all rosacea patients report poor sleep[3].
So, sleep apnea seems to show on our skin and faces as well. And this was confirmed by the Danish National Patient Registry, which evaluated over 19,000 patients with obstructive sleep apnea and found that these patients had much higher odds of having a skin condition [4]. Some of the most frequently diagnosed skin conditions among sleep apnea sufferers are psoriasis, atopic dermatitis, hidradenitis suppurativa, and even skin cancer.
Looking at the literature and from their own experience, several Chicago researchers have gathered to identify the mechanisms linking sleep apnea with skin disease [4]:
Inflammation
Disturbed sleep increases the levels of pro-inflammatory cytokines, which are signaling molecules released by immune cells that promote inflammation in the body. While they have their purpose in staving off disease, they can cause problems when too much is being produced.
Obesity
Many sleep apnea patients are overweight or gain weight as a result of their condition. Obesity impairs normal metabolic functioning and can increase a person’s risk of diabetes. Both problems impair wound healing and normal skin physiology.
Low oxygen levels
Sleep apnea causes severe drops in blood oxygen levels as a result of breathing pauses. This can put you at greater risk of skin cancer or cancer spread since cancer cells thrive in low-oxygen environments.
There’s an interesting study that sought to find out if you could tell just by looking at someone that they’re treating their sleep apnea.
As it turns out, sleep apnea patients look much better after they start using continuous positive airway pressure (CPAP) therapy [5]. More specifically, the patients of said study looked more alert, youthful, and attractive, as well as having less skin redness and improved facial volume. This was measured photogrammetry, which takes objective measures of photographs.
So, yes, treating sleep apnea will make your skin glow. This could be due to reduced inflammation and improved blood flow and oxygenation, which we know boosts skin health. But the researchers from the above study also noted that you could look better simply because you feel better and have a more alert facial expression.
As far as curing skin conditions, CPAP therapy really does seem to help. There have been case studies where dermatitis would resolve following CPAP usage [5]. This was believed to be due to improved blood oxygenation and relaxation of underlying muscles, which puts less pressure on the skin.
Sleep apnea is a serious sleep disorder that does not go away on its own. If you suspect that you have it, do speak to your doctor as soon as possible. The sooner you get treatment, the better your outcomes.
If you have sleep apnea and a skin condition, being consistent with CPAP usage can be key to improving your skin health. Skin conditions are notoriously hard to treat since they involve complex interactions between the immune system and the environment. Making sure your sleep apnea is under control and giving it time can show as improved skin health down the line.
Besides treating your sleep apnea, you also want to take good care of your skin and general health. While beauty sleep can be enough to give you glowing skin, your skin may need a bit more pampering and care to look and feel its best. Make sure to eat a nutritious diet, rich in skin-benefiting nutrients, stay well-hydrated and use sun protection daily.
References:
But no matter your stance on dreams, one thing is for sure: they serve some kind of purpose for our health and well-being. Researchers have discovered that dreams occur at certain stages of sleep and that these stages confer unique health benefits. Dream content itself also has therapeutic potential.
Dreams have fascinated philosophers and scientists since the dawn of civilization. But despite advances in medical research and technology, they’re as mysterious to us as ever. However, there are theories that may offer some explanation:
Freudian
The father of psychoanalysis proposed that dreams have hidden meanings that our conscious mind has difficulty grasping. He also suggested that the purpose of many dreams is wish fulfillment — i.e. all those thoughts, emotions, and desires that are forbidden become manifest in dreams.
Information processing
According to this theory, our brains organize our memories while we sleep, and dreams are a byproduct of this process. Much of this activity happens during the rapid eye movement (REM) stage of sleep when dreams usually occur.
Activation-synthesis model
This neurobiological theory proposes that dreams are simply the brain’s way of making sense of random neural activity that takes place while we sleep. The brain is quite active during sleep, with circuits in the brain stem being most active in the REM stages. This activity results in random images, emotions, memories, and sensations that the brain then tries to interpret.
While we may still not know much about the purpose of dreams, we do know that they play some part in our health.
Sleep involves 5 distinct phases, with REM being the last phase with heightened brain activity and vivid dreaming. Adults spend about 20% of their sleep in REM, while newborns spend half of the time they’re sleeping in this stage [2]. So, both REM and dreaming must have some importance given how much of our sleep they take up.
The primary health benefits of REM sleep are improved memory recall, emotional processing, and overall cognitive functioning. As explained, it’s during this stage of sleep that the brain reorganizes information from the previous day.
We also know that REM sleep suppresses norepinephrine production, which is a hormone involved in the fight-or-flight response. This means your body takes a break from stress during this stage of sleep [3], which is helpful for healthy emotional processing. And because you’re less stressed while dreaming, the content of your dreams may be easier for your mind to process and integrate. This may explain why dreams can sometimes feel therapeutic.
Getting enough REM sleep also seems to regulate the stress response, as studies show that people who get enough REM sleep have better regulation of negative emotions, particularly fear [4].
While we don’t know much about dreams, we do know that they happen while the brain is quite active during sleep. Dreams are either a byproduct of brain activity or serve a purpose to boost our emotional, cognitive, and overall health. So, the next time you wake up after a dream, know that it’s your brain working what it’s supposed to for your health.
References:
https://www.scientificamerican.com/article/the-science-behind-dreaming/
Excessive daytime sleepiness, also referred to as daytime somnolence, is a warning sign of poor-quality sleep due to a sleep disorder or an underlying medical condition [1]. Besides affecting your ability to function, poor-quality sleep can jeopardize your health and put you at risk of accidents.
The first step is to speak to your doctor to find out what is causing your daytime somnolence. But until then, here are 5 tips to help you pull through your sleepy days.
Daylight suppresses the production of melatonin [2], which is a hormone that helps you go to sleep. If you live or work in a dark environment with not much natural sunlight, artificial light may do the trick. Besides suppressing sleepiness, daytime exposure to sunlight can also help regulate your circadian rhythm, which is your body’s internal clock that regulates your sleep-wake cycle.
Daytime sleepiness tends to be worse when you’re sitting for extended periods, especially if you’re doing monotonous work. To help yourself stay awake, try to walk around as much as you can. And if you’re driving for extended periods, take frequent pauses to stretch and get your blood flowing.
Taking brief naps lasting 5 to 15 minutes is scientifically proven to reduce sleepiness and boost cognitive performance [3]. These benefits are felt immediately after a nap and can last upward to three hours. If possible, try napping during the day when you start feeling sleepy and your performance drops. Avoid longer naps, however, especially near the evening hours as this can disrupt the quality of your sleep at night.
A quick and effective fix for excessive daytime sleepiness is caffeine, which is a well-known stimulant. Caffeine increases alertness and reduces fatigue, especially in low-arousal situations [4]. But it’s important not to overdo it. The FDA has cited 400mg a day as a safe upper limit [5]. That’s about four or five cups of coffee. Try to keep your intake below these levels to avoid side effects, which can include insomnia.
A light snack can help keep your energy levels up. A study examining how meal composition affects shift workers and their sleepiness levels found that meals with slightly more carbohydrates than fat had a positive effect on their cognitive performance [6]. With that said, avoid heavy meals with lots of fat since these can contribute to sleepiness.
And if nothing else works, it’s a good idea to work on your sleep hygiene and sleep quality to prevent and treat daytime sleepiness.
References:
If you’ve noticed you often wake up with headaches, a dry mouth and feeling unrefreshed more frequently in winter, this could be a good sign of sleep apnea that’s worse in winter. Several studies have found a worsening in sleep apnea severity during cold weather. If you’ve already been diagnosed with this condition, there are ways to improve your sleep quality that we’ll explain here.
According to one large study published in the journal Chest, AHI scores seem to jump during winter and improve during the summer months [1]. The study examined 10 years of data from over 7,500 patients who underwent polysomnography testing. It found that the average AHI in the winter was around 18 compared to 15 during the warmer seasons.
A study looking into Google queries came to a similar conclusion. The 2015 study collected Google Trends data from January 2006 to December 2012 for terms like “snoring” and “sleep apnea,” as well as "snoring children" and "sleep apnea children" [2]. All searches peaked in the winter but also in early spring, sometimes up to 50%.
And there’s also one interesting study that investigated how different room temperatures affected sleep apnea [3]. What’s surprising is that the study found that lower temperatures (16°C vs. 20°C and 24°C) increased sleep apnea severity but also improved sleep efficiency in sleep apnea patients.
We don’t know yet why sleep apnea seems to worsen in winter. However, there are a couple of theories:
Respiratory tract infections
The common cold and flu are in season during the colder months. Irritated airways are less efficient and can lead to worsening AHI scores.
Air pollution
In densely populated areas, air pollution that tends to get worse during winter could be another contributing factor here. A study analyzing data from participants in MESA (Multi-Ethnic Study of Atherosclerosis) found that those living in air with greater air pollution were more likely to also have sleep apnea [4].
Low humidity
Cold weather paired with central heating and space heaters means less humidity in your home. Low humidity levels can also irritate your airways.
If you were already diagnosed with sleep apnea, it’s important to keep using your CPAP humidifier. If you have an old CPAP machine without this function, it’s a good idea to have it replaced with one that does.
Besides that, improving air quality in your home with an air humidifier, turning down the thermostat, and regularly letting fresh air in can also make a difference.
To keep your airways healthy, you can reduce your risk of respiratory tract infections with regular hand washing and by keeping your immune system strong with a healthy diet, regular exercise, vitamin D supplements, and good sleep hygiene.
And if you suspect you might have sleep apnea, the first thing you should do is speak to your doctor. Sleep apnea is a serious condition that gets worse without treatment.
References:
One of the many causes of snoring is excess weight, especially in the neck area. But can losing those few extra pounds really help with snoring? Or are there other factors at play in your snoring habit that you need to look at?
More on that in the lines below.
Snoring is the hoarse or harsh breathing noise that a person makes when soft tissues in their throat collapse, causing them to vibrate during sleep. Snoring can be relatively benign or it could be a symptom of something more serious, such as sleep apnea. When snoring is due to sleep apnea, it is accompanied by other symptoms:
Snoring and sleep apnea have many causes. But in most cases, they happen due to an obstruction in the upper airways. Examples of obstructions that can lead to snoring are enlarged tonsils and adenoids, a deviated septum, nasal congestion, allergies and the common cold [2]. Other risk factors for snoring are being older, being male, drinking alcohol, and taking sedatives.
Another big risk factor for snoring is being overweight, which is defined as having a body mass index (BMI) greater than 25.
Snoring is more common in people who are overweight and obese than those with a healthy BMI [3]. A study of women in Mysore, India found that habitual snoring was twice as likely in obese women and 7 times more common in women with severe obesity compared to normal-weight women [4].
The Sleep Foundation offers two explanations for why this is the case:
In other words, carrying around excess weight constricts the airways and reduces the normal force of airflow, both of which cause the upper airways to cave in.
There’s also substantial evidence that the link between snoring and especially sleep apnea and excess weight goes both ways. One study carried out in the 1990s examined 1-year histories of newly diagnosed sleep apnea patients and compared them to healthy controls [7]. The study found that the sleep apnea patients had significant weight gain over the year before their diagnosis.
Many guidelines recommend weight loss as one of the conservative treatments for snoring [8]. That’s because there’s plenty of scientific evidence showing that snoring can be managed by losing weight when excess weight is the main contributing factor.
An older study published in a 1995 issue of Chest sought to find a combination of non-invasive treatments for snoring [9]. The study found that weight loss is one of the most effective snore solutions compared to changing to a side-sleeping position or using nasal decongestants. What’s more, the more weight the test subjects lost, the less they snored.
A later study in extremely obese adolescents in a rehabilitation center had similar findings [10]. The study found that after the test subjects BMI dropped from 45.3 to 35.8 their snoring decreased from 37.56% of total sleep time (TST) to 32.86%. Now, while that doesn't seem like much, it’s good evidence that weight loss does seem to help.
Ideally, you should aim for a healthy BMI of 25 or less to stop snoring [11]. The aforementioned studies show that modest weight loss leads to less time spent snoring or less severe snoring, but that it does not seem to stop it unless it results in a healthy BMI.
The same may hold true for sleep apnea. A meta-analysis looking into the effectiveness of weight loss in the management of this condition found that weight reduction makes sleep apnea less severe but that it does not cure it [12]. The researchers concluded that weight loss should be considered as an additional treatment in the management of sleep apnea.
Not all snoring is caused by excess body fat. One study involving NFL players, for example, found that half of them were snorers [13]. Now, NFL players may be fit and healthy, but many have large neck circumferences that contribute to snoring.
Snoring can happen for reasons other than excess body weight, as already explained. Drinking alcohol and taking sedatives before bedtime can relax your upper airway muscles too much, causing snoring. Being older and male are two risk factors for snoring you can’t control. And others may have anatomical problems that require surgery to treat snoring. Examples include a deviated septum, nasal polyps, an elongated uvula and enlarged tonsils.
Then there are also cases where snoring can be managed by working on your sleep hygiene and other lifestyle interventions. Using snore solutions like tongue-stabilizing devices can also be helpful as a quick solution to this common problem.
Because many cases of snoring are due to benign overweight, weight loss can reduce or even erase this problem for good. This has even been tested in studies over the years, with many showing that the more weight a snorer loses, the less they snore.
However, not every snorer is overweight, and not every case of snoring is due to carrying around too much body fat. In these cases, your doctor may want to look into other possible reasons behind your snore problem.
References:
Park JG. Snoring. Encyclopedia of Sleep. 2013, Pages 265-268 https://doi.org/10.1016/B978-0-12-378610-4.00319-3
Snoring. Cleveland Clinic. Reviewed November 2023. https://my.clevelandclinic.org/health/diseases/15580-snoring
Kara CO, Zencir M, Topuz B, Ardiç N, Kocagözoğlu B. Erişkin nüfusta horlama yayginliği [The prevalence of snoring in adult population]. Kulak Burun Bogaz Ihtis Derg. 2005;14(1-2):18-24. https://pubmed.ncbi.nlm.nih.gov/16227718/#:~:text=Results%3A%20The%20prevalence%20of%20habitual,risk%20factors%20for%20habitual%20snoring.
Krupp K, Wilcox M, Srinivas A, Srinivas V, Madhivanan P, Bastida E. Snoring is associated with obesity among middle-aged Slum-dwelling women in Mysore, India. Lung India. 2020;37(3):210-219. doi:10.4103/lungindia.lungindia_515_19.
Pacheco D, DeBantos J. How Weight Affects Sleep Apnea. Sleep Foundation. January, 2023. https://www.sleepfoundation.org/sleep-apnea/weight-loss-and-sleep-apnea
Schwartz AR, Patil SP, Laffan AM, Polotsky V, Schneider H, Smith PL. Obesity and obstructive sleep apnea: pathogenic mechanisms and therapeutic approaches. Proc Am Thorac Soc. 2008;5(2):185-192. doi:10.1513/pats.200708-137MG
Phillips BG, Hisel TM, Kato M, et al. Recent weight gain in patients with newly diagnosed obstructive sleep apnea. J Hypertens. 1999;17(9):1297-1300. doi:10.1097/00004872-199917090-00009
Stuck BA, Hofauer B. The Diagnosis and Treatment of Snoring in Adults. Dtsch Arztebl Int. 2019;116(48):817-824. doi:10.3238/arztebl.2019.0817
Siegfried W, Siegfried A, Rabenbauer M, Hebebrand J. Snoring and Sleep Apnea in Obese Adolescents: Effect of Long-term Weight Loss-Rehabilitation. Sleep Breath. 1999;3(3):83-88. doi:10.1007/s11325-999-0083-7
Shukla AD, Jain S, Mishra R, Singh AK. Does 'weight reduction' help all adult snorers?. Lung India. 2013;30(1):16-19. doi:10.4103/0970-2113.106123
Anandam A, Akinnusi M, Kufel T, Porhomayon J, El-Solh AA. Effects of dietary weight loss on obstructive sleep apnea: a meta-analysis. Sleep Breath. 2013;17(1):227-234. doi:10.1007/s11325-012-0677-3
Rogers AJ, Xia K, Soe K, et al. Obstructive Sleep Apnea among Players in the National Football League: A Scoping Review. J Sleep Disord Ther. 2017;6(5):278. doi:10.4172/2167-0277.1000278
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For those who find CPAPs hard to use due to the above reasons, there are alternatives that may help reduce the severity of their sleep apnea with less discomfort. One such treatment is mouth and throat exercises. We’ll explain how these work and share a couple of them so you can start treating your sleep apnea at home.
In OSA patients, the soft tissues in the upper airways collapse and block normal airflow during sleep. This causes those pauses in breathing and gasping that are characteristic of OSA. Improving the tone, tension, and mobility of these muscles and surrounding tissues can reduce airway closures during sleep [1].
Mouth and throat exercises for obstructive sleep apnea (OSA) are also known as orofacial myofunctional therapy for OSA. This treatment aims to improve upper airway dilator muscles, the tongue muscle, and surrounding tissues, which are all important in keeping the airways open during sleep.
This treatment was first proposed in the 1990s by researchers from the Sleep Laboratory, Pulmonary Division, Heart Institute (InCor) at the University of São Paulo Medical School. Since then, studies have found that these exercises may reduce the AHI by 50% [2]. Oxygen levels, daytime sleepiness, and snoring were also found to improve.
Mouth and tongue exercises for OSA aim to work the tongue, upper airway muscles, and facial muscles. These 20-minute workouts should be performed twice a day for 6 weeks before you notice any improvement [3].
Tongue slide (2-3 min)
Place the tip of your tongue where your upper teeth meet your gums. Slowly slide your tongue towards the back of your mouth. Repeat.
Tongue stretch (1-2 min)
Stick your tongue out as far as you can and hold for 10 to 15 seconds. Gradually increase the duration with each subsequent stretch. Repeat 5 times.
Tongue push up (1-2 min)
Press your entire tongue against the roof of your mouth and hold for 10 to 15 seconds. Repeat 5 times.
Tongue push-down (1-2 min)
Press the tip of your tongue against your front lower teeth. Push the rest of your tongue against the bottom of your mouth and hold for 10 seconds. Repeat 5 times.
Cheek hook (1 min)
Place your index finger inside your mouth and pull your left cheek outward while using your facial muscles to pull your cheek inward. Repeat 5 to 10 times on each side.
Jaw stretch (1 min)
Close your mouth tightly and purse your lips. Open your mouth and let your mouth and jaw muscles relax. Repeat 5 to 10 times.
Side-to-side jaw workout (1 min)
Open your mouth wide and move your jaw from side to side. Adjust your mouth and repeat again several times.
You can also exercise your throat muscles and upper airways with breathing techniques and by pronouncing vowels.
Nostril breathing
Close your left nostril with your index finger and breathe in through your right nostril. Release your left nostril and now close your right nostril, breathing out through your left nostril. Repeat about 10 times.
Vowel sound pronunciation
Pronounce the vowel sounds, a e, i, o, u, as you normally would. Then try to stretch out how long you pronounce each vowel and alternate with quickly pronouncing the vowel. Repeat 10 to 20 times for each vowel.
If you have symptoms of sleep apnea, such as chronic fatigue, unrefreshing sleep, waking up with a headache, dry mouth in the morning, and snoring, it’s important to speak to your doctor. Sleep apnea is a potentially serious sleep disorder. Without treatment, it tends to get worse and can lead to chronic health and occupational problems.
CPAPs usually work to reduce symptoms, but exercises can be a good alternative if you have a mild case and find CPAP hard to adhere to. These exercises may help with simple snoring as well when alternatives like weight loss or tongue-stabilizing devices.
References:
Every year, people across the globe make their New Year’s resolutions with the hope of igniting positive changes. Most of these entail promises to finally get in shape, eat mindfully, quit smoking, get organized, save money, learn a new hobby, and spend more time with friends and family. Interestingly enough, one thing that’s rarely a part of these resolutions is improving one’s sleep.
New Year or not, sleep seems to be the most neglected component of personal health and well-being. But without enough quality snoozing, the chances of achieving your resolutions are low to nil. So, if you’ve been neglecting sleep in years past, it’s high time to give sleep the attention it deserves. To learn more about the importance of sleep in making positive changes and which sleep goals to set in 2024, keep scrolling.
A good night’s sleep is critical for your mind, body, and safety. Yet, surveys show that around 40% of all adults aren’t getting enough of this essential function [1]. Some researchers even believe the consequence of a sleep-deprived population is poor public health, with reduced sleep being linked to 7 out of 15 leading causes of death [2].
Since sleep is essential for health and well-being, it makes sense to make better sleep a goal this year. You’re not very likely to achieve your other resolutions if your body is deprived of sleep all the time. But in case you need more convincing to prioritize sleep in 2024, here are some noteworthy benefits of sleeping soundly 7 to 8 hours each day:
Sleep deprivation was found to compromise immunity and make it harder to fight infectious diseases [3]. Inadequate sleep was also found to cause a dysregulated sympathetic nervous system, which leads to chronic inflammation and its consequences: cardiovascular disease, depression, and even cancer [3].
Nowhere is the importance of sleep more evident than in mental functioning. Not getting adequate hours of sleep leads to slow thinking, reduced attention span, poor memory, lack of energy, and mood swings [4]. Unfortunately, many chronically sleep-deprived folks are not aware of these changes due to the brain’s ability to adapt to chronic sleep deprivation.
Sleep is an important regulator of metabolism. Too little sleep increases cortisol levels, which signals the body to conserve energy. In other words, your propensity to gain weight increases. That’s why it’s not surprising that a study involving over 200 women put on a weight loss program found that those who slept well were 33% more likely to reach their goal weight [5].
Because sleep affects your cognition and energy levels, it can also have a huge impact on your motivation and ability to perform well at your job. Analyzing data from the Kansas State employee wellness program (EWP) from 2008–2009, researchers found that even mild sleep deprivation leads to poor work performance and attendance [6].
Know that feeling when you wake up feeling refreshed and ready to face the day? That feeling comes from the restorative power of sleep. During sleep, the body releases growth hormones to help with cell repair and growth. Sleep also activates the body’s detoxifying mechanism and brain waves that help consolidate memory. All this translates to greater mental and physical energy during the day.
Now that you know that sleep is essential for your health, well-being, and functioning, it’s time to develop a strategy to improve it. Like diet and exercise, sleep requires some level of discipline and mindfulness. Setting sleep goals for the year ahead can help with this.
With sleep, consistency is key. Getting the recommended 7 to 8 hours of sleep each night, every night is important if you want to reap the benefits sleep has to offer. In a study supported by the NIH, irregular sleeping patterns lead to weight gain and metabolic derangements even if they’re followed by catch-up sleep on the weekends [7]. Sticking to a sleep schedule and working on your sleep hygiene can help you develop a healthy sleep routine.
Napping is somewhat of a double-edged sword, and the difference lies in duration [8]. On the one hand, short and infrequent naps can help you recover from sleep debt. On the other hand, regular napping for several hours during the day can be harmful to health, possibly by throwing your circadian rhythm off track. Next time you plan to take a nap, set your alarm clock so you wake up after 15 to 30 minutes. Short naps can leave you feeling alert and refreshed without interfering with your sleep schedule.
Where you sleep is just as important as when and how long you sleep. An ideal sleep environment is dark, cool (but not cold), and quiet, with comfortable bedding and humidity levels between 30 and 50% [9]. If your bedroom meets these requirements, it has everything necessary to keep you sound asleep. But if your room is too light, hot, noisy, and just uncomfortable, it will be more difficult for you to stay in the deep stages of sleep for long enough to feel refreshed.
What you do in the evening can have a profound effect on the quality of your sleep. Countless studies, for example, have found that looking at screens before bedtime leads to poor sleep quality [10]. This is due to the sleep-disrupting effects of blue light emitted by most screens. Other habits that can interfere with sleep are consuming alcohol and caffeine in the evening, having heavy meals before bed, and working late.
Exercising daily, especially if you work a desk job, can promote better sleep. A systematic review published in 2017 concluded that sleep and exercise have a positive impact on one another [11]. Exercise promotes deep sleep by releasing feel-good endorphins that promote relaxation but also by reversing healthy problems caused by inactivity. In turn, sleeping well gives you the energy and motivation to stick to a consistent exercise routine.
Insomnia, restless leg syndrome, sleep apnea and other sleep disorders interfere with normal sleep. If you suspect that you have a sleep problem that conservative measures can’t seem to solve, then speak to your doctor so you can tackle any problem before it impacts your health further. Insomnia can be treated with cognitive behavioral therapy, sleep apnea with CPAP machines, and chronic snoring with mouthpieces like the Good Morning Snore Solution tongue-stabilizing device.
References:
https://www.cedars-sinai.org/health-library/diseases-and-conditions/s/sleep-deprivation.html
Thanksgiving dinner conversations can and often are tense and make you want to hide under the dinner table. If you’re hosting Thanksgiving this year and want to keep things light-hearted, consider talking about the main dish. As you know, the bird is non-negotiable and a good conversation starter. Here’s one funny conversation starter to make Thanksgiving dinner a breeze.
Most people snore from time to time as do many domestic animals. Animals that were documented to be most prone to snoring are brachycephalic (short-snouted) dogs and obese pigs [1, 2]. Snoring in these animals can often be a symptom of sleep apnea, a sleep-related breathing disorder where breathing is shallow or repeatedly stops during sleep.
In the wild, however, snoring is poorly documented. And in the not-so-recent past, wildlife researchers believed that wild animals don’t seem to snore [3]. That’s likely because snoring can be detrimental to an animal’s survival since it alerts potential predators and competitors of their presence when they’re most vulnerable, i.e. sleeping.
But it can happen. Any wild animal with a soft palate can snore under the right circumstances, i.e. while back sleeping, if overweight, and when ill.
While many mammals can absolutely snore, does the same hold true for avian species?
You may have come across a viral video of a hummingbird seemingly snoring. This footage came from a study measuring oxygen consumption. According to the video’s publisher, the hummingbird in question is just coming out of torpor and the “snoring” noise is due to it trying to take in extra oxygen [4].
However, researchers don’t believe this to be snoring but more likely to be a one-off abnormality or simply a bird in distress. Birds have a distinctly different respiratory system than mammals, allowing free flow of air directly into the lungs.
And since turkeys are birds too, the same holds true for them. While these birds sometimes make a soft “purring” sound when content and that can sound similar to snoring, turkeys do not snore when sleeping. And since they don’t snore, they also don’t have sleep apnea.
References:
Mitze S, Barrs VR, Beatty JA, Hobi S, Bęczkowski PM. Brachycephalic obstructive airway syndrome: much more than a surgical problem. Vet Q. 2022;42(1):213-223. doi:10.1080/01652176.2022.2145621
Chopra S, Polotsky VY, Jun JC. Sleep Apnea Research in Animals. Past, Present, and Future. Am J Respir Cell Mol Biol. 2016;54(3):299-305. doi:10.1165/rcmb.2015-0218TR
Robin. I.G. Section of Laryngology. Proceedings of the Royal Society of Medicine. November. 1968; 61. https://journals.sagepub.com/doi/pdf/10.1177/003591576806100617
Cudmor B. Can Hummingbirds Snore? Audubon. March 2015. https://www.audubon.org/news/can-hummingbirds-snore
]]>From long-distance traveling and overspending on gifts to enduring awkward and intrusive dinner conversations and never-ending party hopping, the festive season can definitely become too much. And because stress is the main cause of sleep disturbances, many of us see our sleep suffer as a result.
But there are ways to maintain your “zen” during winter celebrations and not sacrifice your sleep. Here are 5 tips that can help you change the narrative this year and make the holidays what they’re meant to be — relaxing.
Practicing yoga regularly promotes strength, endurance, and flexibility, as well as friendliness, compassion, and self-control while enhancing a sense of calmness and well-being [1]. This is because yoga asanas produce a physiological state opposite of the flight-or-fight response. In other words, yoga can reduce stress.
While the usual recommendation is 30 minutes of hatha yoga sequence to see the full effect, a short 10-minute sequence such as the sun salutation can work wonders as well. A study carried out during the pandemic found that 10 minutes of daily yoga reduced mental discomfort in workers [2].
To truly stay “zen” in the midst of holiday chaos — and really at any other time — you need to get a hang of mindfulness. Mindfulness is the practice of being fully aware of the present moment. There are many different ways to practice mindfulness, from breath awareness and progressive muscle relaxation to mantra-based and transcendental. All meditation techniques increase mindfulness.
And while mindfulness techniques vary, they all involve deep breathing and increasing your awareness of body and mind. So, when family members get into a heated discussion during Thanksgiving dinner, take a deep breath and pay attention to your body, thoughts, and surroundings.
It can be incredibly difficult to stick to healthy eating habits during the holidays. But overdoing it with calorie-dense, sugar-rich, and processed food and drink will place stress on your body and mind. Diet and stress are strongly linked, with stress leading to poor eating habits and vice versa [3].
Researchers believe that diets that increase inflammation can negatively change your mood. Poor dietary choices may also your gut microbiome, which plays an important part in brain function, mood, and behavior via the gut-brain axis. Research has also noted a strong link between binge eating and poor sleep [4].
It’s next to impossible to keep your cool when sleep-deprived. That’s because the sleep-deprived brain does not function optimally, making you lose focus, have trouble making sound decisions, and become more aggressive and irritable than usual [5].
The only way to avoid sleep deprivation during the hectic and busy holiday season is to prioritize sleep. Ways to do that are by keeping food portions small and limiting alcohol, avoiding staying up late, limiting screen time in the evening, and sticking to a consistent sleep schedule.
As the saying goes “ a healthy mind in a healthy body.” Undiagnosed or untreated health problems, no matter how benign, can affect your well-being and your sleep. While many things go by the wayside under the strain of holiday stress, your health shouldn’t be one of them.
And if the health problem in question has to do with sleep, then you want to map out a plan to not let sleep suffer so you can actually enjoy the holidays. If you have sleep apnea, do bring your CPAP with you, and don’t be shy to use it during a long flight. For mild cases of snoring or sleep apnea, mouthpieces like the Good Morning Snore Solution.
References:
While happiness can depend on outside factors — like financial security, relationship satisfaction, and positive life experiences — research shows that biology also determines how happy we can be [2]. One biological factor that can determine your happiness level is sleep.
If you’ve ever experienced a sleepless night or multiple, you are familiar with the cranky mood that ensues. That sleep loss has a detrimental effect on mood has also been confirmed by years of research. For example, a study encompassing three large meta-analyses found the following effects of sleep deprivation on emotion and mood [3]:
Sleep loss also makes our brains focus on the negative according to a 2007 study published in Current Biology [4]. The study, which involved sleep-deprived and well-rested control subjects, examined brain reactivity to emotionally neutral to disturbing images. The results showed that the sleep-deprived group had a 60% greater amygdala activation to negative imagery. The amygdala is a structure in the brain involved in memory processing and negative emotions.
In other words, sleep deprivation can affect your happiness levels by rewiring your brain.
As explained in a piece by the American Psychological Association (APA), more sleep would make many people healthier, safer, and happier [5]! Besides increasing your risk of high blood pressure, stroke, heart disease, and diabetes, the APA explains that sleep research consistently shows that sleep deprivation makes one prone to depression.
Studies that examined the link between sleep quality and happiness levels also show similar findings. One such study looked at data from over 64,000 Japanese adolescents [6]. What it found was that subjective happiness was strongly associated with sleep problems or lack thereof.
A different study led by South Korean researchers found that losing sleep made the study subjects prone to zero-sum beliefs about happiness [7]. In comparison, those who had high-quality sleep reported greater life satisfaction and were less prone to zero-sum beliefs about life and happiness.
Unfortunately, as the researchers in the aforementioned study note, many living in our competitive societies see sleep as a waste of time, making them sacrifice sleep for the sake of productivity and status-seeking. Such an attitude is more than likely to backfire since sleep is absolutely essential for well-being. In fact, it may be that one thing standing between you and happiness.
References:
Nightmares are disturbing dreams that often awaken the dreamer from sleep. They’re realistically vivid and quite upsetting, with those experiencing them waking up in fear, with a racing heart, and profusely sweating. People experiencing a nightmare are also aware of what is happening once they are woken up.
Most nightmares occur during the rapid eye movement (REM) phase of sleep, which is associated with dreaming. Because more time is spent in REM sleep in the second half of the night, this is also when people usually experience nightmares.
Nightmares are different from bad dreams in that bad dreams don’t usually wake the dreamer. They are also often confused with night terrors; however, the latter occurs during non-rapid eye movement (NREM) sleep and those affected aren’t aware during or after an episode.
The subject of nightmares varies from person to person, but there are also common themes. A study of dream reports published in the journal Sleep examined over 250 nightmares and 431 bad dreams [2]. The most commonly reported themes were being attacked (48%), interpersonal conflicts (21%), failure or helplessness (16%), being chased (11%), and health problems and death (9%).
While most people experience nightmares from time to time, having recurrent nightmares for months, years, or decades even is a sign of ND. Nightmare disorder (ND) is defined as a sleep disorder. More specifically, it is a type of parasomnia in which recurrent nightmares interfere with daily functioning and well-being.
Like many sleep disorders, ND can be mild to severe and can be short-term or chronic. It most commonly occurs in people with certain psychiatric illnesses. Only about 2-5% of the general population are affected but up to 30% of psychiatric outpatients have ND [3].
Nightmares differ from bad dreams by their tendency to wake the dreamer. Other features of your typical nightmare are:
The fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) defines nightmare disorder as ”repeated awakenings with recollection of terrifying dreams, usually involving threats to survival, safety or physical integrity [4].” The only difference between typical nightmares and ND is recurrence and its effects on daily functioning and well-being.
Researchers believe that nightmares and ND are a result of increased hyperarousal paired with impaired fear extinction [1].
Explained differently, you’re more likely to have a nightmare if you’re stressed and your brain is unable to cope with this stress. That also explains why certain stress-related psychiatric disorders show a propensity towards nightmares. Examples are post-traumatic stress disorder PTSD and anxiety. Childhood trauma, maladaptive beliefs, and certain traits can all make one prone to nightmares and ND.
However, nightmares can also be a side effect of certain medications (notably antidepressants), drug withdrawal, metabolic problems, and sleep-disordered breathing. Sleep-disordered breathing includes snoring and sleep apnea, which can cause serious sleep fragmentation and low blood oxygen levels. Both can lead to hyperarousal, which makes nightmares more likely [1].
Having nightmares occasionally isn’t usually a cause for concern. However, if you suffer from recurrent nightmares and they’re interfering with your ability to function normally, then it is a good idea to speak to your doctor.
Recurrent nightmares often signal ND. Many cases of ND are due to an underlying mental health problem, like anxiety, depression, and PTSD. What’s particularly alarming is that recurrent nightmares were found to increase the risk of repeated suicide attempts irrespective of other circumstances in a person’s life [1].
Frequent nightmares can also lead to fragmented sleep, especially if they happen several times at night. If a symptom of sleep apnea, nightmares could signal that your brain and body are not getting enough oxygen during sleep. Fragmented sleep and low blood oxygen increase your risk of high blood pressure, heart disease, and even type 2 diabetes.
Treatment for recurring nightmares, of course, depends on what’s causing them.
Nightmares that are a result of medication can be treated by changing the dosage or prescription. Nightmares due to sleep apnea lessen once this sleep-related breathing disorder is effectively managed with CPAP therapy [5]. Mild cases of sleep apnea or simple snoring can be treated with weight loss, surgery, or oral appliances.
If due to a comorbid mental health condition, nightmares can be treated with medication, cognitive-behavioral therapy, and exposure therapy, among many other treatments.
If you’ve already been diagnosed with this condition, your doctor has likely already prescribed continuous positive airway pressure (CPAP) therapy, which is the most reliable method of treating sleep apnea. You’ve also likely been recommended lifestyle changes to improve your symptoms. It’s good to be reminded of what to do and not to do when you have a medical condition.
Here are 9 do’s and don’ts when you have sleep apnea.
For CPAP therapy to work, consistency is key. This means using your CPAP machine every night for at least 7 hours each night. Consistent use of CPAP machines ensures your oxygen levels remain optimal through the night and that the quality of your sleep doesn’t suffer.
But for many, CPAP machines are uncomfortable, claustrophobic, and loud. Studies show that up to 34% of CPAP users fail to adhere to CPAP therapy [1].
Quitting drinking and smoking is always good for health, but it can be particularly important if you have sleep apnea. Alcohol and tobacco can both affect the upper airways. Alcohol, being a depressant, causes excessive muscle relaxation that can lead to airway obstruction. Tobacco can irritate the airways, causing their swelling and obstruction.
There’s also research evidence that those who regularly drink and smoke are more likely to develop sleep apnea [2, 3]. This is why experts advise against these unhealthy habits if you’re trying to manage or prevent this condition.
Not everyone with sleep apnea is overweight, but those who are can benefit from weight loss. Some cases of sleep apnea are the result of excess weight in the neck area. In such cases, even modest weight loss of 7-11% was found to greatly improve OSA symptoms [4]. In some cases, greater weight loss leads to remission.
Unfortunately, losing weight when you have sleep apnea can be hard. Many sleep apnea patients are frequently fatigued and their metabolism and energy levels are affected by their condition.
More than half of all sleep apnea patients are back sleepers [5]. The problem with back sleeping is that soft tissues in the upper airways, like the back of your tongue and soft palate, can collapse easily thanks to gravity.
When sleep apnea is solely due to sleeping in the supine position, switching to a side-sleeping position may be the only treatment needed to reduce symptom severity. A 2015 study involving 27 patients with sleep apnea found that their AHI score dropped from 23 to 7 [6].
Changing your sleeping position may take some practice, however. Try placing pillows behind you to gradually train yourself to make this change.
Sleep hygiene refers to all those habits that promote good sleep. These include sticking to a sleep schedule, limiting screen time at night, creating a cool and quiet sleep environment, etc.
While good sleep hygiene may not have a direct effect on sleep apnea symptoms, it can further help in getting good quality sleep [7]. Many sleep apnea sufferers struggle to get refreshing sleep, and these habits can prove to be helpful. Plus, good sleep hygiene will make it more likely for you to stick to CPAP therapy.
Your CPAP mask needs to fit snugly and feel relatively comfortable for this treatment to work properly and for you to avoid complications, like skin irritation, sores, and dry airways. If you feel like your CPAP mask is too large, too small, or generally not the right fit for you, speak to your doctor so you can get a mask or alternative that fits properly.
If you tend to develop a dry mouth when using your CPAP machine, you may just need a chin strap to keep your mouth closed during sleep. A CPAP machine with an air humidifier feature can also help.
Besides being helpful for weight loss, being physically active can reduce sleep apnea severity. A meta-analysis of 5 studies with 6 cohorts and 129 participants found that regular exercise significantly reduced the severity in OSA symptoms even when it did not result in weight loss [8]. Additionally, the participants reported improved sleep and had better cardiovascular fitness.
One way exercise helps is by increasing upper airway muscle tone. Weak airway muscles make it more likely for soft tissues there to collapse, so exercising makes sense when addressing sleep apnea.
Sleep apnea can lead to a host of health problems, especially if not treated early. Hypertension, obesity, type 2 diabetes, heart attack, stroke, and depression are just some of its potential complications. If you have sleep apnea, it’s important to get screening for these conditions.
If you are noticing changes in how you feel, your energy levels, your weight, and your ability to function, it may be a good idea to speak to your doctor about screening and treatment.
CPAP therapy is notoriously hard to adhere to. But it’s not wise to forgo treatment completely just because this solution hasn’t worked for you. The American Academy of Sleep Medicine (AASM) and the American Academy of Dental Sleep Medicine (AADSM) recommend oral appliance therapy as an alternative to those who are unable to adhere to CPAP therapy and those with mild to moderate OSA [9].
Oral appliances include mandibular advancement devices and tongue-stabilizing devices. These medical devices hold mouth structures in place to prevent the tongue from collapsing into the back of the throat. The Good Morning Snore Solution is a tongue-stabilizing device clinically proven to stop snoring and it may be helpful for mild cases of OSA.
References:
https://aasm.org/oral-appliance-therapy-clinical-guideline-published-jointly-by-aasm-and-aadsm/
]]>Studies indeed show that in some cases, acute sleep deprivation can excite the brain and lead to unusually good mood and high energy levels. However, while this paradoxical consequence of losing sleep may sound like a good thing, these are actually signs your brain isn’t working as it should. To understand why, keep reading.
The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) recommend that adults get 7 or more hours of sleep each night [1]. These recommendations are based on evidence showing that sleeping less than that leads to chronic health problems.
One consequence of not enough sleep is poor mental functioning. Sleep is known to improve memory and reduce mental fatigue. That’s because the brain reorganizes and recharges itself during sleep. It also removes byproducts of energy metabolism [2]. While we used to believe sleep was a passive process, we now know that the brain goes through different phases during sleep, all of which help maintain brain health throughout the lifespan.
Several studies have found that sleep deprivation can cause certain brain regions to become overactive and others underactive.
In 2013, a study led by Marcello Massimini, a neurophysiologist at the University of Milan in Italy, found that certain regions of the brain become more active the longer someone is awake [3]. The region in question is the frontal cortex responsible for complex motor taste, abstract thinking, creativity, and socializing. The excitability of this region was rebalanced once the test subject slept.
An earlier study on 15 healthy volunteers shows similar findings [4]. Using transcranial magnetic stimulation (TMS), which uses magnetic fields to stimulate nerve cells, the researchers measured motor cortex excitability after 24 hours of sleep deprivation. The study found reduced inhibition of this brain region, which they say explains why people are more likely to develop epileptic seizures when sleep-deprived.
As explained, the brain needs sleep for memory consolidation and waste removal, among many other things. The longer you’re awake, the more information your brain needs to process, which can overstimulate the frontal cortex and increase energy metabolism in the brain. During sleep, the brain “prunes” synapses so you retain only important information, while waste is also removed to prevent damage to your neurons.
Another reason why an amped-up brain can be an issue is that it can impair your judgment and impulse control.
A study led by Matthew Walker, associate professor of psychology and neuroscience at UC Berkeley found that we tend to behave irrationally when sleep-deprived [5]. Using functional magnetic resonance imaging (fMRI), the researchers found that lack of sleep amplifies pleasure-seeking regions of the brain. When asked to give their judgment on images with pleasant scenes, the sleep-deprived group gave positive ratings compared to more neutral ones in the control group.
The conclusion of this study was that sleep deprivation makes you biased and prone to pleasure-seeking, which can spell trouble if your job requires making swift decisions and critical thinking.
References:
According to a report by the National Center for Health Statistics, 18% of sleep-deprived US adults turn to prescription pills in the hopes of improving their sleep [2]. While sleep medications can be a great option for short-term insomnia, experts advise against long-term use due to possible side effects and interference with other medications. Plus, they can be addictive.
Natural sedatives can be a safer and better alternative to those seeking help for their insomnia.
Natural sedatives are herbs, vitamins, and supplements that induce feelings of calm, reduce anxiety, and promote sleep. The word “natural” can be misleading, however. While some products labeled “natural” are derived from plants and other living organisms, many are man-made.
Still, natural sedatives tend to have fewer side effects and are non-addictive, which is why many people struggling with insomnia turn to them. These products tend to be less potent than prescription medication, but their mechanism of action is similar.
But how exactly do they work?
According to a systematic review published in Nutrients, natural sedatives work by interacting with GABA receptors and influencing GABAergic signaling in the brain [3]. Gamma-aminobutyric acid (GABA) is a chemical messenger in the brain that blocks nerve signals. It enables you to relax and fall asleep.
If you have trouble falling asleep and staying asleep, there are natural remedies that may be helpful. It’s a good idea to speak to your doctor first before trying these products as well as practicing good sleep hygiene.
Melatonin is a hormone produced by the pineal gland and helps regulate sleep. It is also available in its synthetic form as a supplement. Considered safe and effective, melatonin is recommended as a first-line pharmacologic therapy for insomnia by the American Academy of Family Physicians (AAFP) [4].
Melatonin can help you fall asleep faster and stay asleep longer. Studies found that people taking this sleep aid reported better sleep quality compared to those taking a placebo [4]. Melatonin has been studied and recommended as a treatment for:
Native to Europe and parts of Asia, valerian root has been used in traditional medicine for thousands of years. It has sedative and anxiolytic effects, which is why it is also a popular sleep aid.
A systematic review and meta-analysis of 16 studies and over 1,000 patients found that those taking valerian were 80% more likely to report improved sleep compared to those taking placebo [5].
Valerian root is available in capsule and tablet form. It can also be taken as a tea. While it is considered safe for most people, it can make you feel drowsy, so be careful taking it when operating a vehicle. It may also not be safe for pregnant and breastfeeding women, as well as those with liver disease.
Magnesium is an essential mineral that serves as a cofactor in hundreds of enzymatic reactions. It also plays a big role in sleep by regulating the GABAergic system. More specifically, it binds to GABA receptors to activate them and calm the nervous system. Magnesium also prompts muscle relaxation. Additionally, studies show that magnesium depletion leads to lower melatonin levels [6].
For all these reasons, supplementing your diet with 310–420 mg daily can help you get a good night’s sleep.
Montmorency tart cherries are a natural source of the antioxidant form of melatonin. While many plants have this antioxidant, tart cherries have exceptionally high concentrations of it. Studies have found that drinking tart cherry juice improves subjective sleep quality in people with insomnia [7].
These studies have also found that subjects drinking tart cherry juice had elevated levels of melatonin in their urine and have measured objective sleep quality using actigraphy devices. All in all, tart cherry juice is a low-calorie and easily available option for those dealing with mild insomnia.
References:
Knowing this, many also assume that athletes, being young, healthy, and physically fit, are immune to this problem. But turns out that’s not the case. Study after study shows that many athletes not only snore but suffer from sleep apnea — a more serious sleep-related breathing disorder. But why is this so?
There are many risk factors for snoring and sleep apnea, and turns out being an athlete is one of them.
A 2003 study published in The New England Journal of Medicine found a 14-34% prevalence of sleep-disordered breathing among professional football players [2]. Compared to the 4% prevalence found in the general population, these numbers are striking.
A 2016 study in the European Journal of Sport Science confirmed a higher risk of snoring and sleep apnea among rugby sevens, rugby union, and cricket athletes [3]. A striking 38% of the athletes in this study claimed they were snorers, while 8% even witnessed apnea episodes.
NFL players seem to be especially prone to this problem. A scoping review published in the Journal of Sleep Disorders & Therapy found an above 50% prevalence of sleep apnea in retired NFL linemen [4].
Snoring and sleep apnea happen when the upper airway becomes obstructed. Reasons for this obstruction are often lax throat muscles or excess fat in the neck area, both common in older, sedentary, and overweight folks. Athletes are usually lean, muscular, and generally healthy, so why is snoring such an issue for them?
According to the scoping review mentioned earlier, today’s NFL players are heavier than ever, with the average linemen weighing over 300 lbs. Collision sports athletes usually have a higher BMI and larger neck circumference, both of which are known risk factors for sleep apnea. This may explain why this problem hasn’t been documented in non-contact sports.
Snoring is usually harmless, but it can be one of the first signs of sleep apnea. The repeated pauses in breathing we see in sleep apnea disrupt normal sleep and put sufferers at risk of high blood pressure, heart attack, stroke, diabetes, and other health problems. In the worst-case scenario, it can lead to early death.
According to a 2019 study led by Japanese researchers, sleep-disordered breathing may be the reason behind sudden and unexplained heart attacks we’ve been seeing lately in young athletes [5]. We also know that sleep apnea has contributed to the death of Reggie White, who played professionally for the Philadelphia Eagles and the Green Bay Packers.
Sleep apnea causes low blood oxygen levels and frequent awakenings and thus fragmented sleep. Both problems overstimulate the body’s stress response, cause oxidative stress, and lead to low-grade inflammation — all of which can damage the cardiovascular system [6, 7].
References:
Luckily, snoring can be managed with lifestyle changes and also medical devices. One such
medical device designed to treat snoring is the Good Morning Snore Solution. This simple
mouthpiece is a quick solution to problematic snoring that is clinically proven to work ....
Why We Snore
Snoring happens when soft tissues in the nasopharynx flutter, producing a harsh sound we all
recognize as snoring. The reason behind this flutter is the collapsing of the upper airway. This
collapse can happen for a multitude of reasons:
● Small jaw or receding chin
● Deviated septum
● Respiratory infections
● Obesity
● An enlarged tongue or soft palate
● Enlarged tonsils or adenoids
In many cases, snoring is nothing but a nuisance for bed partners. But in other cases, snoring is
a result of something more serious — sleep apnea. Sleep apnea is a sleep-related breathing disorder in which breathing repeatedly stops during sleep. These pauses in breathing cause significant dips in oxygen levels, which trigger frequent awakenings that sufferers are not aware of. The resulting hypoxia and sleep fragmentation put sufferers at risk of a number of problems [2]:
● Hypertension
● Heart attack
● Stroke
● Depression
● Work or road accidents
Snoring from sleep apnea is slightly different from normal snoring. With apneic snoring,
sufferers stop breathing from 10 seconds to over a minute, which is followed by loud gasping
and snorting. In other cases, breathing becomes noticeably shallow and followed by loud gasps.
When this type of snoring is accompanied by additional symptoms, e.g. morning headaches,
constant sleepiness, and trouble focusing, chances are it could be due to sleep apnea.
How Snoring Affects Your Mornings Snoring, especially if due to sleep apnea, can have a negative effect on your morning. The fragmented sleep, mouth breathing, and chronically low oxygen input from sleep apnea can result in:
● Waking up tired
● Morning headaches
● Dehydration
● Irritability and low mood
● Bad breath
If left untreated for too long, sleep apnea leads to hypertension, heart problems, weight gain, and a greater risk of accidents [3].
While usually considered harmless, primary or simple snoring can affect your mornings too. Besides making a nuisance to your partner and causing morning grudges, primary snoring can have direct effects on your health.
Breathing through the mouth instead of the nose, which is characteristic in snoring, can lead to dehydration. A study published in Rhinology found that water loss was 42% greater when
breathing through the mouth [4]. Even mild dehydration can leave you feeling unusually tired and groggy.
The constant vibration from snoring and mouth breathing that accompanies it can leave you with a sore throat and bad breath in the morning. All this taken together is not the optimal start of the day you need to function and feel your best.
How a "Good Morning" is part of our Snore Solution?
Reducing or even resolving snoring can be a great way to start off every morning, feeling more refreshed and rested throughout the day! This is why we choose "Good Morning" as part of our snore solution name.
How the Good Morning Snore Solution Helps
The Good Morning Snore Solution is an oral appliance designed as a simple solution to primary snoring and possibly mild to moderate sleep apnea. Because most snoring is due to the collapse of tissues that make up the upper airways, freeing the upper airways can help reduce snoring. One way to do that is by thrusting the tongue slightly forward. Snoring is usually produced by fluttering of the soft palate, which is located in the nasopharynx region. When you fall asleep, the tongue falls back into the nasopharynx, obstructing airflow and contributing to snoring.
The Good Morning Snore Solution can prevent the tongue from falling back into your throat by pulling it slightly forward. Using simple suction, this device holds the tongue comfortably in place so air can flow freely as you sleep.
The advantages of using a stabilizing device compared to other types of oral appliances or continuous positive airway pressure (CPAP) therapy are that they are simpler to use, more comfortable, available over the counter, and don’t require custom fitting. However, these are more suitable for those with primary snoring and may be helpful in some cases of mild sleep apnea.
What Makes Our Snore Solution Stand Out?
The oral appliance market is filled with devices that promise to stop snoring. The Good Morning Snore Solution stands out in this crowd for the following reasons:
Expert developed The Good Morning Snore Solution was designed by a renowned dentist and sleep researcher at the University of Calgary, Dr. Leslie Dort. Dr. Dort set out to develop a product that was safe, effective, and comfortable to use. Her colleague, Dr. Markley saw how this simple device could help millions of people struggling with snoring worldwide, starting the Good Morning Snore Solution brand.
Clinically Tested and FDA Cleared
The Good Morning Snore Solution was clinically tested for safety and efficiency. In one trial carried out by Dr. Dort, 73% of the subjects said they experienced significant improvement in their symptoms [5]. The FDA has also cleared this device for over-the-counter use.
Easy to Use
Many oral appliances require customizing, adjustments, and a doctor’s prescription. They also tend to be rather uncomfortable. The Good Morning Snore Solution requires none of the above — it was designed with simplicity and ease of use in mind. As many of its positive reviews show, it is quite comfortable to use. The device is also available in two sizes to fit anyone.
Safe Materials
This device is made of dental-grade plastic resin and is BHA and BPA-free to further ensure
your health and safety. With proper care and cleaning, the device can last you up to two years, if not longer.
Order Our Snore Solution for a Good Morning
There is a simple solution out there and it comes in the form of a tongue-stabilizing device. Don’t let snoring ruin your mornings and affect your well-being and productivity The Good Morning Snore Solution is available for purchase online. The device can be shipped to the U.S., Canada, Australia, Europe, U.K: and the Asia Pacific region.
References:
1. Schwab RJ. Snoring. MSD Manual. Last modified Sep 2022. Available at:
https://www.msdmanuals.com/professional/neurologic-disorders/sleep-and-wakefulness-
disorders/snoring
2. Slowik JM, Sankari A, Collen JF. Obstructive Sleep Apnea. [Updated 2022 Dec 11]. In:
StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available
from: https://www.ncbi.nlm.nih.gov/books/NBK459252/
3. Harding SM. Complications and consequences of obstructive sleep apnea.. 2000
Nov;6(6):485-9. doi: 10.1097/00063198-200011000-00004. PMID: 11100957.
4. Svensson S, Olin AC, Hellgren J. Increased net water loss by oral compared to nasal
expiration in healthy subjects. Rhinology. 2006 Mar;44(1):74-7. PMID: 16550955.
https://pubmed.ncbi.nlm.nih.gov/16550955/
5. Dort L, Brant R. A randomized, controlled, crossover study of a noncustomized tongue
retaining device for sleep-disordered breathing. Sleep Breath. 2008 Nov;12(4):369-73.
doi: 10.1007/s11325-008-0187-5. Epub 2008 May 7. PMID: 18461376.
But don’t worry. When times are tough, memes are here to make daily struggles a little easier on your soul. Here are 10 reliable memes to make your end of summer a little less daunting.
But how exactly does yoga manage to do this? The answer lies in yoga’s ability to reduce stress. Here’s more on how that works.
The practice of yoga was first described by Patanjali in Yoga Sutras, an ancient text containing 196 sutras (i.e. aphorisms) on the theory and practice of yoga. In it, Patanjali outlines ashtanga, which literally translates to “eight limbs.” These are eight practices whose goal is samadhi or enlightenment. Two of these practices are yoga postures and breathing exercises.
The original goal of yoga as we understand it is to prepare the mind and body for meditation and spiritual development [2]. However, many people today practice yoga primarily to improve health, reduce stress, or enhance well-being.
Put simply, yoga improves health by relieving stress.
While modern humans live longer and more comfortable lives, our lives are also chronically stressful. Under normal conditions, the human sympathetic system activates the stress response as a natural reaction to a perceived threat. Stress keeps you alert and allows you to adjust to stressful situations.
But when your body’s stress system is constantly “on”, it leads to illness. In fact, researchers now believe that 75-90% of all diseases are attributed to stress [3]. Examples include cardiovascular disease, metabolic disease, neurodegenerative disorders, and even cancer.
Opposite of your body’s sympathetic system is the parasympathetic system, which is responsible for keeping you calm and relaxed. The deep and slow breathing and gentle stretches in the practice of yoga encourage the activation of the parasympathetic system [2]. Specific ways yoga does this is by:
In short, yoga benefits health by putting the body’s many systems into better equilibrium.
Sleep disorders are among the many problems resulting from uncontrolled stress and vice versa [4]. When your mind and body are under stress, your sleep becomes disregulated, fragmented, and not restorative. Such sleep further stresses your brain and body, creating a vicious cycle.
A byproduct of practicing yoga is, unsurprisingly, better sleep [2]. Because of its ability to increase feelings of relaxation and create a balanced mental state, yoga has been studied as a safe and side-effect-free sleep aid. A systematic review and meta-analysis of 19 studies on the subject found that yoga often led to improvement in subjective scores of sleep quality [5].
Yoga Nidra, which is a form of guided meditation, was also found to reduce stress hormone levels and improve sleep quality as tested by using objective parameters [6].
For many of us, our busy lifestyles get in the way of caring for our health. And according to an article by sleep and chronobiology expert Tamar Shochat published in Nature and Science of Sleep, our sleep suffers as a result [1]. Things like shift work, air travel, electronic media, and unhealthy habits are all playing a part in damaging our health and sleep.
If you want to put an end to this, here are five tips to relax, rewind and refocus on your health this summer season.
Sleep hygiene is simply following healthy habits that promote good sleep. The concept was first introduced in 1939 by sleep researcher Nathaniel Kleitman and later refined by insomnia expert Peter Hauri. Sleep hygiene generally has four components:
Other aspects of good sleep hygiene are prioritizing sleep in your daily routine, making your naps short, avoiding late meals, and spending more time outdoors.
The summer season can help you stick to all of the above. For example, warm and sunny days can help motivate you to spend time outdoors and exercise.
An unhealthy diet is a major risk factor for poor health and poor sleep[2]! Eating close to bedtime and a diet high in sugar and saturated fat, for example, were found to lead to less time spent in deep sleep and frequent awakenings [3]. A poor diet also causes weight gain, which increases your risk of developing sleep apnea.
While there are different views on what constitutes a healthy diet, researchers almost universally agree that a diet rich in minimally processed foods rich in whole grains, lean proteins, and unsaturated fats is best. Examples are the Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH) [4].
In summer, it’s normal to feel less hungry and see cravings diminish. That means you may find it easier to adopt healthier eating habits.
The importance of having social connections is an often overlooked contributor to good health.
Social scientists have long ago observed how social isolation harms mental and physical health. Social ties help regulate our behavior, which can explain this phenomenon. We are less likely to smoke, abuse alcohol or engage in other unhealthy habits when we have someone to care for or who cares about us [5].
And when it comes to sleep, the evidence is clear: having an active social life makes it less likely for you to suffer insomnia [6] because social support is a major buffer against stress and poor mental health.
With more free time and a longer list of fun events, summer is the best time of year to connect.
Summer vacations are all about decompressing and relaxing, so it might be the ideal time to practice stress management that you can incorporate into your usual routine. Unmanaged stress is common in our fast-past, competitive world. Unfortunately, this problem affects nearly every aspect of health, sleep being no exception [7].
While it’s relatively easy to manage stress on the beach or at a cocktail bar, the same thing rarely applies at work or home. That’s where stress management techniques can help. Here are just a couple of ideas you may want to practice this summer:
If you don’t plan to vacation, then consider getting a health check-up. Regular health checks can detect signs of health issues early, which increases your chances of effective treatment. From heart disease and diabetes to autoimmune conditions and cancer, many problems are undiagnosed until it’s too late.
One health problem that is critically underdiagnosed is sleep apnea. Studies on patients undergoing surgery frequently find that a large proportion — up to 92% — had no idea they had sleep apnea [8]. Sleep apnea is a serious disorder where disrupted breathing causes chronically fragmented sleep. Early treatment with continuous positive airway pressure (CPAP) therapy or oral appliances reduces your risk of heart disease, stroke, heart attacks and even diabetes.
But to be diagnosed with sleep apnea, you must speak to your doctor. If you snore loudly, wake up with headaches, and feel sleepy during the day, call your doctor’s office for a check-up.
Reference:
The resulting 24-hour changes in light and darkness have been a major feature of life on Earth for hundreds of millions of years. As a consequence, virtually all life on this planet has developed an internal clock to rhythmically follow these changes, and humans are no exception.
Called circadian rhythms, these daily shifts in physiology and behavior need to work well for us to be healthy and functional. Here is more on circadian rhythms and why they are so important to our ability to function.
Circadian rhythms are physiological and behavioral changes that follow a 24-hour cycle [1]. Examples of circadian rhythms include:
In other words, your circadian rhythms dictate when you sleep, eat, and go about your life.
These rhythms are regulated by the body’s internal clock in response to environmental cues. The body’s internal clock, or the circadian pacemaker, is located in the brain. It is known as the suprachiasmatic nucleus (SCN), a small region of the brain containing 20,000 nerve cells found in the hypothalamus. Clock genes within the SCN send signals throughout the body in response to changes in light but also temperature and activity levels.
The purpose of circadian rhythms is to regulate physiology and behavior and to coordinate different processes in a way that keeps you healthy, safe, and functional. These rhythmical patterns slowly establish themselves after birth. Newborns need time to adjust their biology to environmental cues, which sleep and eating patterns tend to be erratic in the first 2 to 9 months of life.
While the terms “circadian rhythm” and “biological clock” are often used interchangeably, they’re not the same thing. Circadian rhythms are patterns that are the result of the activity of biological clocks, like the SCN. Explained differently, biological clocks are innate timing “devices” that regulate the patterns of circadian rhythms.
The master clock is the SCN, but it is not the only clock. Nearly every organ in the human body — the liver, pancreas, muscles, and even fatty tissue — has cellular clocks that use molecules to communicate.
The exact mechanisms that regulate our biological clocks were a mystery until a major scientific breakthrough a couple of years ago. In 2017, researchers Jeffrey C. Hall, Michael Rosbash, and Michael W. Young won the Nobel Prize for their discoveries of the molecular mechanisms behind circadian rhythms and biological clocks. Using fruit flies, they found a gene that regulates these processes. More specifically, this gene encodes a protein that accumulates in cells during the night and degrades during the day [3].
The sleep-wake cycle is the most obvious example of a circadian rhythm. Humans have internal clocks that are fine-tuned to the daily changes in light and darkness. However, we also respond to many other environmental cues — all called zeitgebers — like drops in temperature, rainfall, social activity, food availability, etc.
These zeitgebers work as signals for our SCN to tell the glands to release hormones — notably melatonin — that make us sleepy when dusk falls and to shift physiological processes. Some other shifts that occur when you sleep are [3]:
These processes are tightly controlled by the sleep-wake cycle. Unsurprisingly, disruptions in this cycle lead to aberrations in these physiological processes that result in disease [4].
For many of us, our modern lifestyles, unfortunately, clash with our circadian rhythms, which can cause health problems. Changes in our bodies can also cause our physiological processes to go out of sync. Disruptions in our circadian rhythms can happen as a result of:
When our sleep patterns are out of sync with our circadian rhythm, this is known as circadian rhythm sleep disorder. Two common types of circadian sleep disorders are advanced sleep phase and delayed sleep phase disorders [1]. These can develop as a result of lifestyle factors, neurological disorders, and blindness, to name a few.
The immediate consequence of these disorders is being chronically tired, sleepy, and unable to function normally. If left untreated, sufferers are at a high risk of developing mental health problems, poor immunity, heart disease, type 2 diabetes, and even cancer [4].
If you believe you have a circadian rhythm sleep disorder, there are therapies that can help. Current treatment options include [5]:
Chronotherapy
This is essentially resetting your circadian clock by delaying the time you go to bed and wake up by three hours every two days until your lifestyle gets in sync with your circadian rhythm. Following good sleep hygiene can help you achieve this. Sleep hygiene refers to habits that are known to promote good sleep and include sticking to a sleep schedule, avoiding stimulants before bedtime, and creating a peaceful sleep environment.
Timed bright light exposure
Also called bright light therapy, this option is ideal for those with delayed sleep phase syndrome. People with this problem usually fall asleep after midnight and have trouble waking up in the morning, which can interfere with normal functioning. By exposing themselves to bright light in the morning and avoiding bright light in the evening, they can gradually reset their sleep-wake cycle to match their innate biological clock. The source of light can be natural, i.e. sunlight or artificial, e.g. a spectrum lamp at 10,000 lux.
Melatonin supplements
Shift workers often have trouble falling asleep when they need to, in which case melatonin supplements can help. Melatonin is a natural hormone and neurotransmitter produced by the pineal gland located at the center of your brain. But melatonin is also widely available as a nutritional supplement and is not regulated by the FDA. When taken in the evening, melatonin advances the timing of circadian rhythms.
Your circadian rhythm is an important aspect of health. Our bodies are programmed to function in accordance with these natural rhythms, which are innate but respond to outside cues.
When our lifestyles and habits are out of sync with these natural rhythms, our ability to function normally declines and our health suffers. Health consequences of circadian rhythm disorders include cognitive problems, mood disorders, metabolic issues, and a poorly functioning immune system.
Paying attention to your circadian rhythm is important for health and well-being. Luckily, these problems are easy to correct with simple chronotherapy practices.
References:
The U.S. News & World Report has ranked the Mediterranean diet as the healthiest of them all for six years in a row [1]. Studies carried out over the past four decades found this diet reduces your risk of heart disease, type 2 diabetes, and even cancer [2]. It’s not a specific diet, however, but a nutritional model based on how people in the Mediterranean eat. The diet is based primarily on plant-based foods and incorporates lean meats, whole grains, legumes, nuts, and seafood. It also relies on olive oil as the primary source of fat.
Meeting the recommended 150 minutes of moderate-intensity physical activity per week is the bare minimum required to stay healthy [3]. If you can include even more hours into your week, the better! This could be anything from aerobic exercise and strength training to running errands, doing chores, and playing with the kids. Staying active benefits all aspects of your health: your muscle strength, bone density, cardiovascular system, metabolism, and even mental functioning [4]. To make physical activity doable and safe, start slowly and incorporate more activity as you gain strength.
While this may sound obvious, it’s important to remember that good health also depends on avoiding bad habits like smoking, excessive drinking, and drug use. Such habits put you at risk of heart disease, cancer, and other health consequences. One of the biggest problems with these habits is that they can be physically and emotionally addictive. These habits can also lead to poor mental health, and poor mental health can lead to increased substance abuse, leading to a vicious cycle [5]. Look for support in the form of counseling, medication, apps, and self-help literature if you’re determined to quit bad habits for good.
Besides increasing feelings of well-being, spending more time outdoors can help increase your vitamin D levels. Vitamin D is an essential nutrient naturally produced by your skin when exposed to sunlight and found in some fortified foods. Vitamin D helps keep your bones and teeth strong and your immune system working normally. But many people today don’t get enough of this vitamin, unfortunately [6]. Low levels have been linked to poorer health and even worse outcomes in disease. While supplementing your diet can help keep your vitamin D levels optimal, the best and most convenient way to get vitamin D naturally into your system is by spending 30 minutes in broad daylight with the skin exposed [7].
It’s been known since at least Hippocrates' time that health begins in the gut. And one reason for this is that bacteria inhabiting your gut have profound effects on your general health [8]. The gut microbiome regulates immunity, produces short-chain fatty acids that suppress inflammation, and protects normal brain functioning via the gut-brain axis. Ways to protect and enhance your gut health include eating more fiber-rich foods, limiting processed foods and saturated fats, and taking probiotics. Limiting exposure to antibiotics and improving your general health in other ways can also reflect well on your gut health.
Stress is an unavoidable part of living, but too much of it has been found to impact us physically and emotionally. Unmanaged stress causes hormonal imbalances that can result in poor physical health but also structural changes in the brain [9]. More specifically, stress can cause brain shrinkage to the extent that it causes trouble with mood, thinking, and memory. Stress is also known to cause digestive and gut health issues, which can have far-reaching consequences for overall health. For all these and other reasons, take time to unwind, take a break, connect to others, and focus on your well-being.
While the primary reason we all work is to pay our bills, data show that a growing number of employees also want their work to have meaning. We can define meaningful work as doing something in line with your values, interest, or a greater social purpose. A 2020 survey by McKinsey & Company showed that over 80% of employees believe meaning is important in work [10]. Furthermore, case studies have found that meaningful work provides a sense of belonging, connection, and greater satisfaction with life [11]. All this can translate to better mental health, well-being, and physical health too.
In our fast-paced, 24/7 world, people often forget the importance sleep plays in our health, well-being, and ability to function [12]. Just like eating and breathing, sleep is an essential physiological function. It allows the brain to rest and consolidate memories. It also seems to regulate metabolic functioning and promote healing and growth. Not getting enough, refreshing sleep has been linked to poor performance, memory, and metabolic derangements as a result. Reasons you might not be getting enough sleep include insomnia, overwork, a noisy sleep environment, and even snoring and sleep apnea. To get the sleep you need and deserve, work on your sleep hygiene, speak to your doctor about any sleep issues, or try oral appliances if snoring is disrupting your sleep.
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Which brings us to one very important question: what animal snores the loudest? Truth be told, we really don’t know since there hasn’t been any serious research on this subject, but we do know that animals do snore and that they can do so loudly!
Snoring isn’t a uniquely human trait. Any mammal with soft tissue surrounding its airways has the ability to snore. Snoring happens when there’s some kind of obstruction in the airways that causes turbulent airflow. This turbulence can then cause the flappy tissues in the upper airway to vibrate, leading to the noise we know as snoring.
While any animal can snore, humans are most likely to do so due to our unique anatomy and modern lifestyle. To get into specifics, we have developed an elongated neck, a tongue that sits further back in the mouth, and a centrally positioned throat relative to the head [1]. All this has created a fairly constricted airway that makes snoring more likely. Add excess weight around the neck and alcohol to the picture and snoring becomes almost inevitable.
With other animals, however, snoring is not as common. Some researchers see snoring as an evolutionary mistake since it puts us at risk of making ourselves known to predators [2]. There seems to be a strong selective pressure against snoring in the wild, but not for us.
But when it comes to domestic and selectively bred animals, things are quite different. Researchers have described snoring and sleep apnea in the English bulldog and other flat-faced breeds [3]. These animals often have breathing difficulties due to their short airways, which makes them prone to snoring. Domestic animals are also more likely to be overweight — another known risk for snoring.
According to Guinness World Records, the loudest recorded snore comes from a human: Kåre Walkert from Sweden measuring 93 decibels [4]. That’s louder than a power mower or Boeing 737!
But unfortunately, we haven’t yet been able to compare this record with other species. We can only guess which animals could compete in this department — probably those with larger bodies and throats.
We know, for example, that bears can produce some heroic snores from anecdotes. There was a recent news report of a California family who heard what sounded like snoring in their home at what turned out to be a family of bears hibernating in their crawlspace [5].
References:
https://www.guinnessworldrecords.com/world-records/67591-loudest-snoring
Snoring is noisy breathing during sleep caused by vibration of soft tissues making up your upper airway. It usually happens when there is something obstructing normal airflow, like a stuffy nose, enlarged tonsils, relaxed airway muscles, or excess neck fat, for example.
Snoring also comes on a spectrum: it can be mild and barely noticeable or it can be so noisy that it disrupts sleep for anyone in the snorer’s vicinity. Snoring can also be an occasional annoyance or it can progress into a daily habit.
Simple snoring that is occasional and/or mild is considered harmless [2]. There’s no evidence that this type of snoring disturbs sleep or causes any other health problems. One fairly study even carefully evaluated whether simple snoring had any effect on sleep architecture and daytime sleepiness, concluding that it didn’t [3].
However, loud and frequent snoring that is accompanied by other symptoms can be a symptom of sleep apnea. Sleep apnea is a sleep-related breathing disorder characterized by frequent pauses in breathing during sleep. These pauses lead to a drop in blood oxygen levels and result in frequent waking. Sufferers have seriously fragmented sleep as a result. When your snoring is due to untreated sleep apnea, you are at a much greater risk of [4]:
While usually harmless, simple snoring can be annoying and disruptive to others’ sleep. Heavy snoring can even progress to sleep apnea, according to some studies [5]. And if due to sleep apnea, snoring can be bad for you. For all these and other reasons, you may need to address your snoring problem.
Simple snoring can be treated conservatively by switching to a side sleeping position, losing weight, and avoiding alcohol before bedtime [6]. However, these measures take time and practice to work. An easier solution is using oral appliances like the Good Morning Snore Solution that prevent upper airway collapse as you sleep.
However, if you suspect you might have sleep apnea, speaking to your doctor is the first step to getting appropriate treatment for this serious condition. While this condition can be managed conservatively in some cases, most sufferers need continuous positive airway pressure (CPAP) therapy to avoid health complications.
References:
https://www.sciencedirect.com/science/article/abs/pii/B9780123786104003193
Obstructive sleep apnea, simply known as sleep apnea, is a serious sleep disorder believed to affect about a billion people globally [1]. However, the number of sleep apnea sufferers is probably much higher since studies show that most cases remain undiagnosed [2].
One possible reason why sleep apnea remains underdiagnosed in so many people is due to limitations in current screening tests. Many of these tests are not very accurate, while others can’t be used on large groups of people. These tests include the Epworth Sleepiness Scale (ESS) and the STOP-Bang Questionnaire. Studies on the accuracy of these tests found they would lead to false positives [3].
Developing more accurate tools can help medical experts diagnose sleep apnea early. AI models offer an opportunity to quickly, accurately, and cost-effectively detect sleep apnea sufferers even in large population samples.
One of the first to develop an AI tool to diagnose sleep apnea is a team of South Korean researchers at Seoul National University Bundang Hospital (SNUBH) [4]. Their deep learning model analyses cephalograms, which are X-rays of the head and neck viewed sideways. Their AI model is able to focus on the tongue and surrounding structures that play a huge role in sleep apnea.
The researchers' AI model analyzed data of over 5,500 patients at SNUBH and was found to be highly accurate in detecting which one of those patients had sleep apnea. What makes this tool so revolutionary is that it can recognize subtle anatomical variations that the human eye can barely spot, which explains its high accuracy. This means that sleep apnea could be easily screened for with a simple and inexpensive X-ray image.
Polysomnography remains the gold standard for diagnosing sleep apnea while questionnaires remain the main screening tools. These can be tedious, time-consuming, and inaccurate at times. AI can take on some of this work for us and even offer more accurate screening and testing, at least according to ongoing research [5].
But there are still barriers to implementing AI in sleep apnea diagnosis, at least at the moment [6]. Trust in the technology, reliability of data, bias, regulation, privacy, and human resources that can work with such technology are just some things we need to work on before making AI widely available in sleep apnea treatment.
References:
Chung F, Yang Y, Brown R, Liao P. Alternative scoring models of STOP-bang questionnaire improve specificity to detect undiagnosed obstructive sleep apnea. J Clin Sleep Med. 2014;10(9):951-958. Published 2014 Sep 15. doi:10.5664/jcsm.4022
Many of the respondents said they were willing to go to “extreme measures” to stop their or their partner’s snoring, which is understandable. Snoring can be extremely annoying and embarrassing. In rare cases, it can disrupt a bed partner’s sleep so much that some may consider your snoring grounds for divorce [2].
While the surgery was cited as one such extreme measure, we know that some people take a less invasive route to treating snoring. One such remedy is a tennis ball sewn to the back of a pajama.
Evidence shows that side sleeping is the best for snore prevention [3]. In contrast, back sleeping makes it more likely for your upper airways to collapse and obstruct normal airflow. Because switching to a side sleeping position isn’t always easy for side sleepers, some try to prevent themselves from rolling over at night with a simple tennis ball.
While this can seem funny or bizarre even, there’s a study that shows this method works. A 2008 study compared the tennis ball technique to nasal CPAP in the management of sleep apnea syndrome [4]. In case you’re not familiar: sleep apnea is when you stop repeatedly breathing at night, and it often causes loud snoring. The study found that the tennis ball technique did work in keeping participants in the side sleeping position and even reduced the frequency of their apnea episodes.
But there are many other snore hacks out there — some less bizarre. Snoring is most often a problem in people who are overweight and older. That’s because excess weight and weak muscles can both make it more likely for your airways to constrict during sleep. Losing weight and staying active are sure ways to prevent and stop snoring.
Snoring can also happen when you drink alcohol or take sedatives since these things can relax your throat muscles. Avoiding both before bed can help. Using oral appliances such as a tongue-stabilizing device helps keep the airways open by pushing the mouth slightly forward.
References: