EEG Biofeedback: Sleep Disorders Sleeplessness | Neurofeedback Pages
Types of Sleep Issues •
What is Insomnia? •
Insomnia Causes •
Insomnia Symptoms •
Causes of Insomnia •
Anxiety and depression = Insomnia? •
What is Snoring? •
Causes of Snoring •
Where does the snore sound come from? •
Causes of Snoring •
Dealing with complaints about your snoring •
What is Sleep Apnea? •
symptoms of Sleep Apnea •
Snoring or is it sleep apnea? •
Quick test to see if you have Sleep Apnea •
Sleep apnea and risk factors •
Treatment for Sleep Apnea •
Tips for preventing sleep apnea •
EEG case study: Sleeeplessness Sleep Disorders
Neurofeedback Sleep: Snoring
What is Snoring?
Snoring, which is sometimes confused with sleep apnea, can be a significant obstacle to quality sleep both for yourself and your partner.
Snoring is caused by a narrowing of your airway, either from poor sleep posture, excess weight or physical abnormalities of your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring. The snoring noise doesn't necessarily that the airway is obstructed, as it is in sleep apnea. Snoring may accompany sleep apnea, but not always.
There are many self help remedies and cures for snoring. If you are a mild snorer, sleeping on your side, elevating the head of your bed, or losing weight may stop the snoring. Don't give up trying to find a solution for your snoring - it will make you and your partner sleep better.
The causes of snoring: Identify the cause to find the cure
Have you ever sneezed one day from allergies then sneezed another day from a bad cold? Snoring is like that. In other words, not all snoring is the same. Everyone snores for different reasons. When we get to the bottom of why we snore, then we can find the right solutions to a quieter, deeper sleep.
People who snore often have too much throat and nasal tissue, or "floppy" tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing. Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making it better.
Where does the snore sound come from?
Snoring is caused by a narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.
Common causes of snoring
Although it may be upsetting to think that there could be problems at the root of you or your bed buddy's snoring, it's important to get to the bottom of it. When you do, you'll protect your health, and the intimacy of your relationship.
| * | Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases. |
| * | The way you're built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes (which contribute to snoring) can be hereditary. |
| * | Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring. |
| * | Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring. |
| * | Alcohol, smoking, and medications. Alcohol intake, smoking (or second-hand smoke), and certain medications, increase muscle relaxation leading to more snoring. |
| * | Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway. |
Don't let snoring damage your relationship
Is snoring causing a riff in your relationship? No matter how much you love each other, lack of sleep can strain a relationship and put your health at risk. Though some snoring is harmless, other times it can indicate poor quality sleep as well as critical health problems such as sleep apnea.
Sharing a bed is one of the greatest pleasures of a romantic relationship because it fosters intimacy and closeness. Bedding down for the night should be a pleasant part of the evening that you and your partner look forward to. However, snoring can create a huge relationship roadblock because it prevents this joint end-of-day ritual. When snoring is a problem, relationship tension grows in the following ways.
| * | Sleeping alone. If your partner snores, you might decide to sleep alone. That only makes for a lack of physical intimacy and a strained relationship. And if you're the one snoring, you might feel lonely, isolated, and frustrated about something you feel you can't control. |
| * | Snoring spats. It's common to be irritable when lack of sleep is an issue. But try reining in your frustration. Remember, you want to attack the snoring problem-not your sleep partner. |
| * | Partner resentment. Partner resentment can grow when a non-snorer feels they do everything possible to sleep through the night (ear-plugs, noise-machines) but their partner does nothing to combat their own snoring. Working as a team to self-remedy will prevent future fights. |
If you value your relationship, make it your priority to solve snoring so you can sleep together. Think of it like this: the way you and your bed buddy handle a snoring problem is a sign of the strength of your relationship. Working together to stop snoring can be an opportunity to improve the quality of your bond and become more connected.
Communicating with a partner who snores
So you love everything about your partner.except their snoring. It's normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep is lost due to secondhand snoring, it's important to handle the problem sensitively. Remember that your partner likely feels vulnerable, isolated, and even a little embarrassed. And although it can be healthy for the relationship to communicate those vulnerabilities, it can be hurtful if done in an uncaring way. The following tips can help you approach your partner about his or her snoring.
| * | Time your talk carefully. Avoid middle of the night or early morning discussions when you're feeling exhausted. |
| * | Keep in mind it's not intentional. Although it's easy to feel like a victim when you lose sleep, remember that your partner isn't keeping you awake on purpose. |
| * | Avoid lashing out. Sure sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way. |
| * | Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments you're harboring. |
| * | Use humor and playfulness to bring up the subject without hurting your partner's feelings. Laughing about it can ease tension. Just make sure it doesn't turn into too much teasing. |
Dealing with complaints about your snoring
It's common to be caught off guard-not to mention a little hurt-about your snoring. After all, you probably don't even realize it's happening. And although it might seem silly that snoring can cause such relationship turmoil, it's a common and a very real problem. If you dismiss your partner's concerns and refuse to try to solve the problem, you're sending a clear message to your partner that you don't care about their needs. This could mean your relationship is in trouble, and that's a bigger problem than the snoring.
Keep the following in mind as you and your partner work together to beat snoring.
| * | Snoring is a physical issue. Typically, snorers feel a little embarrassed about their problem. Try to keep in mind that snoring is a physical issue. Like a pulled muscle or a common cold, improving the condition is in your hands. |
| * | Avoid taking it personally. Try not to take your partner's frustration as a personal critique or attack. Your partner loves you, just not the snoring. |
| * | Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make you feel miserable all day. |
| * | Make it clear that you prioritize the relationship. If you and your partner have this understanding, you'll both do what it takes to make the snoring better. |
| * | Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it's not okay for them to throw an elbow jab or snap at you when you're snoring. |
Self-help tips and snoring remedies
The good news is that there are is a lot you can do to stop snoring. Just be prepared to summon some patience, do a little detective work, and troubleshoot to try different remedies. Likely your snoring won't go away over night, but keep at it. With a little teamwork, you and your partner can combat noisy nights together.
Begin getting to the bottom of a snoring problem by enlisting your non-snoring sleep partner to keep a sleep diary to help you sleuth the possible causes of your snoring. Monitoring the snoring will help diagnose why you snore and how to stop it.
How you snore reveals why you snore
It's crucial to note to the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.
| * | Closed-mouth snoring may indicate a problem with the tongue. |
| * | Open-mouth snoring may be related to the tissues in your throat. |
| * | Snoring when sleeping on back is probably mild - improved sleep habits and lifestyle changes may be effective cures. |
| * | Snoring in all sleep positions can mean snoring is more severe and may require a more comprehensive treatment. |
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