The sleep pillow T-shirt will allow lateral body movement while sleeping. Most loud disruptive snoring occur while sleeping on the back.Try wearing it for your Sleep Study, it may improve the outcome.
Saturday, October 24, 2009
Anti-Snore Methods
Anti-Snore Methods to Help You Have a Peaceful Sleep at Night
Author: Timbo
A lot of people experience terrible snoring at night and they don’t even bother seeking for anti-snore methods. Snoring is such an annoying problem and people around you might get irritated when you wake them up in the middle of the night because of the loud sound coming from you. If you have a snoring problem and want to get rid of it, here are some methods to help you have a peaceful and silent sleep at night.
One of the most popular anti-snore methods used by many people is the anti-snoring pillow. This is used to stop snoring and to provide comfort as you sleep. These pillows are especially designed in a way that the center part of the pillow is thinner than the other portions. This helps align the head with the spinal column regardless of any sleeping position. In this way, there will be no obstruction in the airways. There are various anti-snoring pillows available in the market today and each of them serves different purposes.
If you are out of budget to buy such pillow, you can always use handy anti-snore methods. Sleeping in a side lying position can help stop snoring. This kind of position helps clear the breathing airway since the loose tissue falls back to the side. If you are having a hard time keeping this kind of position, you can put something at the back of your shirt so that you won’t be able to lie on your back. You can also make use of a chin strap than would close your jaw as you sleep. Keeping your jaw closed while you sleep can also help expand the airway to avoid snoring. These are just some of the methods that you can use and there are still a lot out there. In fact, you can even make your own methods to fix your snoring problems.
Article Source: http://www.articlealley.com/article_988317_23.html
About the Author:
Author: Timbo
A lot of people experience terrible snoring at night and they don’t even bother seeking for anti-snore methods. Snoring is such an annoying problem and people around you might get irritated when you wake them up in the middle of the night because of the loud sound coming from you. If you have a snoring problem and want to get rid of it, here are some methods to help you have a peaceful and silent sleep at night.
One of the most popular anti-snore methods used by many people is the anti-snoring pillow. This is used to stop snoring and to provide comfort as you sleep. These pillows are especially designed in a way that the center part of the pillow is thinner than the other portions. This helps align the head with the spinal column regardless of any sleeping position. In this way, there will be no obstruction in the airways. There are various anti-snoring pillows available in the market today and each of them serves different purposes.
If you are out of budget to buy such pillow, you can always use handy anti-snore methods. Sleeping in a side lying position can help stop snoring. This kind of position helps clear the breathing airway since the loose tissue falls back to the side. If you are having a hard time keeping this kind of position, you can put something at the back of your shirt so that you won’t be able to lie on your back. You can also make use of a chin strap than would close your jaw as you sleep. Keeping your jaw closed while you sleep can also help expand the airway to avoid snoring. These are just some of the methods that you can use and there are still a lot out there. In fact, you can even make your own methods to fix your snoring problems.
Article Source: http://www.articlealley.com/article_988317_23.html
About the Author:
Monday, October 19, 2009
How to Effectively Stop Snoring
How to Effectively Stop Snoring
from wikiHow - The How to Manual That You Can EditThere are numerous remedies and cures out there on how to stop snoring. In fact, there are so many that it can be quite confusing to choose the right one. There are many easy and inexpensive ways to start today to battle your snoring problem.
Steps
- Get An Extra Pillow
- At times learning how to stop snoring is as simple as buying an extra pillow. The reason? Sometimes when we sleep, the neck tends to collapse either to the front or to the back. This constricts the normal airways and causes you to start snoring. By getting an extra pillow, you elevate your head, making it less prone to being thrown back or to the front. This is turn relaxes and frees your airways, making it much easier to breathe.
- A while ago, sleeping on your back was a common way to learn how to stop snoring. But studies have shown that this isn't the best option if you are obese. If you are overweight, sleeping on your back puts an added strain on your neck muscles, making it difficult to breathe. Unfortunately, obesity in itself is a factor that causes snoring and losing weight is usually the best way to get to the root of the problem.
- A Team Effort
- Even if you are learning how to stop snoring, it's not something that will happen overnight. Especially if you have conditioned yourself to sleep in certain positions, it might take some time for you to get used to new ways of sleeping. It can be very helpful to get your partner involved in your anti-snoring strategies. Not only will you partner be helping you, he or she will also be helping themselves get a good night's sleep. If you start snoring in the middle of the night, your partner can give you a gentle nudge in the shoulder or back. This usually stops the snoring and allows the sleeper to resettle.
- Usually, it's the position of the pillow that triggers a snoring fit. If a person starts to snore, give the pillow a brief but very strong tug. If possible, you can try to roll the person to their side, to stop them from snoring. Another option is to gently hold their nose closed- this will automatically cause them to start breathing through their mouth, stopping the snoring.
- Get a Slumber Guard Anti-snoring Device - it comes with a Money Back Guarantee and holds the lower jaw in a forward position so that it doesn't collapse into the throat, causing the snoring sound.
- Buy a SnoreMed Anti Snoring Mouthpiece that is a comfortable to wear, custom shaped mouth piece that holds the lower jaw forward during sleep to open your airway passage and eliminate snoring in 85% of users. It is recommended by dentists and doctors.
Tips
- If you are a heavy drinker and smoker, these are probably contributing to your snoring problem as well. Cutting them out, at least before you go to bed can greatly reduce your snoring problem. It will also do wonders for your overall health and that's always a welcome initiative. Learning how to stop snoring can be a step to better health and better sleeping for everyone.
Related wikiHows
- How to Stop Snoring
- How to Know if You Have a Sleep Apnea
- How to Share a Hotel Room With Strangers
- How to Treat Insomnia
Sources and Citations
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Effectively Stop Snoring. All content on wikiHow can be shared under a Creative Commons license.
Should You Try a Snore Pillow?
Should You Try a Snore Pillow?
by lisamdavies
Many people are claiming that they have gotten a tremendous amount of relief from their snoring by using what is called a snore pillow. What exactly are these and how are they different from regular pillows? How can they help alleviate their snoring? Why can't you just use a regular pillow in the same way?
There are many different brands and varieties of snore pillows on the market today, but most work on the same basic premise. Many cases of snoring happen when you are sleeping on your back and your head falls a bit below your neck, causing your mouth to fall open. This means that you are now breathing through your mouth rather than your nose, and the air passing over your throat and mouth cause all the tissues and membranes to dry up. When they're dry, they vibrate when you breathe; causing the sound we refer to as snoring.
A snore pillow works by keeping your head and neck in proper alignment and not allowing your head to fall back this way. It may not seem like much - it's not rocket science, after all - but this can help tremendously when you are looking for some relief from snoring.
Most snore pillows work because they are made of dense, thick foam rather than regular feather pillows. Snore pillows therefore don't lose their shape the way regular pillows do, and are able to keep your head and neck cradled throughout the night. This is one of the reasons that regular pillows, or even a few regular pillows, just don't work as well when it comes to keeping you from snoring. The weight of your head will eventually cause the regular pillows to lose their shape, and your head falls back, your mouth falls open, and you begin snoring.
Many people have also found that because of this additional support offered by a snore pillow they have less aches and pains in their back and shoulders when they wake up. Their neck is not holding the entire weight of their head all night and they have less stiffness and soreness. Their back also usually experiences some relief as it is not typically as tense from being in a difficult position all night.
So while you might think about purchasing a snore pillow for your snoring alone, consider its other benefits as well. If you're prone to neck, back, and shoulder pain in the morning, your snore pillow may work wonders for these problems as well!
If you're confused by the different types of snore pillows out there, remember that most work about as well as others. They usually have a small indentation or cup shape in the middle that helps to hold your head in a proper alignment. Many come with covers that zip up and that are removable so that you can put them in the washing machine. This is important because most snore pillows are made from a type of foam that cannot be washed, the way you can put many regular pillows in the washing machine.
There are some that are designed specifically for those who sleep on their side as well as on their back, and these just have a slightly different shape on the edge which helps you to stay comfortable when your face is against the pillow. Whatever model or brand you choose, chances are you'll get at least some relief from a good snore pillow. If not, you may want to talk to your doctor or even your dentist about other options, long-term and permanent, for your snoring.
About the Author
Lisa Davies is a freelance writer. For more information about snoring products visit our site Snoring Remedies at http://www.snorelesssleepmore.com
Article Source: Content for Reprint
Saturday, October 17, 2009
CPAP Mask Guide - What Is A CPAP Mask And Can It Really Stop You From Snoring?
CPAP Mask Guide - What Is A CPAP Mask And Can It Really Stop You
From Snoring?
By John Spencer
If you've been diagnosed with sleep apnea, it's probable that
your doctor will prescribe a CPAP mask for you to wear when you
sleep at night. CPAP, an acronym for continuous positive airway
pressure, is a machine that delivers pressurized air that
prevents the apneas from occurring. With in a week or so of
using the machine, you'll start to see a dramatic decrease in
the side effects that sleep apnea can cause. For example, many
people who suffer with the sleeping disorder experience
depression, mood swings and morning headaches, among other
things. Most dangerous is the pressure it puts on the heart,
which can culminate in a severe coronary heart attack that can
end in death.
When faced between a heart attack and wearing a funky CPAP mask
to sleep at night, most sleep apnea sufferers will choose the
mask in a heartbeat. The masks can either fit over the nose or
over the nose and mouth, depending on if you breathe through you
mouth when you sleep. The mask is attached to tubing, which is
connected to the CPAP machine. The CPAP mask is custom fit to
create a seal with your face, and straps that go around the head
gear portion of the mask can be adjusted to ensure a proper fit.
It is very important that the CPAP mask is sealed to your face,
because if it isn't it will be rendered useless as air seeps in
and out. Straps that are too loose allow the air to leak in and
out, while straps that are too tight can be uncomfortable and
enable the seal to break. Regardless, it's important that the
CPAP mask that you choose is as comfortable as possible. If it's
a pain to wear, you'll be less likely to regularly use the
device and you'll be right back where you started in the first
place.
About the Author: To learn how to stop snoring quickly and
easily, visit http://www.StopSnoringSystem.com/ today! FREE
newsletter reveals CPAP mask advice and more!
Source: http://www.isnare.com
Permanent Link:
http://www.isnare.com/?aid=183921&ca=Wellness%2C+Fitness+and+Diet
From Snoring?
By John Spencer
If you've been diagnosed with sleep apnea, it's probable that
your doctor will prescribe a CPAP mask for you to wear when you
sleep at night. CPAP, an acronym for continuous positive airway
pressure, is a machine that delivers pressurized air that
prevents the apneas from occurring. With in a week or so of
using the machine, you'll start to see a dramatic decrease in
the side effects that sleep apnea can cause. For example, many
people who suffer with the sleeping disorder experience
depression, mood swings and morning headaches, among other
things. Most dangerous is the pressure it puts on the heart,
which can culminate in a severe coronary heart attack that can
end in death.
When faced between a heart attack and wearing a funky CPAP mask
to sleep at night, most sleep apnea sufferers will choose the
mask in a heartbeat. The masks can either fit over the nose or
over the nose and mouth, depending on if you breathe through you
mouth when you sleep. The mask is attached to tubing, which is
connected to the CPAP machine. The CPAP mask is custom fit to
create a seal with your face, and straps that go around the head
gear portion of the mask can be adjusted to ensure a proper fit.
It is very important that the CPAP mask is sealed to your face,
because if it isn't it will be rendered useless as air seeps in
and out. Straps that are too loose allow the air to leak in and
out, while straps that are too tight can be uncomfortable and
enable the seal to break. Regardless, it's important that the
CPAP mask that you choose is as comfortable as possible. If it's
a pain to wear, you'll be less likely to regularly use the
device and you'll be right back where you started in the first
place.
About the Author: To learn how to stop snoring quickly and
easily, visit http://www.StopSnoringSystem.com/ today! FREE
newsletter reveals CPAP mask advice and more!
Source: http://www.isnare.com
Permanent Link:
http://www.isnare.com/?aid=183921&ca=Wellness%2C+Fitness+and+Diet
Choosing The Right Type Of Pillow
Choosing The Right Type Of Pillow
by vgevge
Having a comfortable pillow to sleep on each night ensures that you'll have the best sleep possible. Pillows do not last forever though and when it comes time to purchase a new one you want to consider which type of pillow is best for you.
Each pillow type has its own unique advantages. Choosing one should really be based on individual preference. One type of pillow that many people use is a down pillow. Down pillows have a filling that is made from goose down. Goose down is the soft material that is located beneath the feathers of a goose. When used in a pillow it provides a luxurious and soft feel. This type of pillow is generally the most expensive and for some people it doesn't provide adequate support for their neck.
Geese also provide another type of filling for use in pillows, which is their feathers. A feather pillow is also soft, but it is firmer than a down pillow. These types of pillows when cared for properly can last several years. It is not advisable to machine wash a feather pillow though because the filling will clump and the pillow will then be very uncomfortable to sleep on.
Foam pillows are a really good choice when you are searching for a new pillow. A foam pillow will often be suggested by a doctor if a person is complaining of neck or back pain after sleeping. With a foam pillow you get a lot more support than you would with a down or feather pillow. If you do not suffer from any neck or back pains you might find a foam pillow too firm for your liking.
A pillow with a cotton center is another choice. These types of pillows tend to be flatter than the other pillows. They also do not hold their shape and mold into the neck and head as do some of the other types of pillows. However, certain people feel very strongly that cotton pillows allow the body to rest as it naturally wants to and they faithfully use them without any difficulty.
If you do choose a cotton pillow, then it is advisable to replace it instead of trying to wash it. Cotton pillows can become very dense over time with the weight of the body resting on them. This can cause the material to become water soaked when washed. This creates a breeding ground for mold. Cotton pillows are very affordable and replacing them every few months is worth the cost to avoid health related problems that can stem from inhaling mold.
Choosing the material that your new pillow contains is not the only decision facing you when you are purchasing a new pillow; size is a consideration as well. Pillows come in different sizes and many people purchase a pillow depending on the size of their mattress. If they have a king size bed they naturally choose an extra large pillow. The same can be said for a small single bed and a small pillow. The thickness of the pillow is a consideration as well. This decision should be based on your sleep pattern.
If you tend to sleep on your side, then you will want a thicker pillow to support your neck. If you sleep most of the time on your back, then a thinner pillow is a better choice. A thinner pillow will offer sufficient support to your head without causing neck strain.
About the Author
Victor Epand is an expert consultant for home goods, home supplies, home automation and security. Follow these links to find the best pillows, home supplies, and home automation and security.
Article Source: Content for Reprint
Coping with Sleep Apnea CPAP Machines on the road for Truck Drivers
Coping with Sleep Apnea CPAP Machines on the road for Truck Drivers
Click Here to Discover An All Natural Method That Permanently Eliminates Snoring And Gives You An Awesome Sleep Every Night
Buy a 350 watt inverter that plugs into the cigarette lighter and this provides enough current to run the machine.
You might want to get a 1500 watt inverter as a back up hard wired to the batteries.
The 350 watt will not power small appliances like (microwave, toaster oven, sandwich maker).
Be sure you check with your company you work for before you install a hard wired inverter. Many companies do not allow this. The ones that plug into the cigarette lighter should not be a problem.
Typical symptoms of sleep apnea are fatigue during the day, and difficulty breathing at night such as if you lay on your back your throat closes up restricting the airflow to your lungs. Mouth breathing is also a tell tale problem. Other symptoms include irritability, loud snoring, frequent heartburn, restless sleep patterns (such as tossing and turning all night), no recollection of dreams, the desire to lay down for a nap after a couple of hours driving, and even reduced sex drive.
Click Here to Discover An All Natural Method That Permanently Eliminates Snoring And Gives You An Awesome Sleep Every Night
Buy a 350 watt inverter that plugs into the cigarette lighter and this provides enough current to run the machine.
You might want to get a 1500 watt inverter as a back up hard wired to the batteries.
The 350 watt will not power small appliances like (microwave, toaster oven, sandwich maker).
Be sure you check with your company you work for before you install a hard wired inverter. Many companies do not allow this. The ones that plug into the cigarette lighter should not be a problem.
Typical symptoms of sleep apnea are fatigue during the day, and difficulty breathing at night such as if you lay on your back your throat closes up restricting the airflow to your lungs. Mouth breathing is also a tell tale problem. Other symptoms include irritability, loud snoring, frequent heartburn, restless sleep patterns (such as tossing and turning all night), no recollection of dreams, the desire to lay down for a nap after a couple of hours driving, and even reduced sex drive.
Living With the CPAP Mask
Living With the CPAP Mask
By Dhaxel Barqs
When you have sleep apnea, your doctor will prescribe a
continuous positive airway pressure (CPAP) machine at some point
to relieve the symptoms of the disorder. You have to use it all
night, every night! Doing otherwise will only serve to make the
symptoms come back, thus, worsening your condition.
Admittedly, this is easier said than done especially with the
initially unwieldy CPAP mask. Fortunately, there are some things
that you can do to live, maybe even love, it. After all, a good
night's sleep for everybody after months of the worst of sleep
apnea symptoms is good!
Use it Outside the Bedroom
You have to gradually adapt to the feeling of having a CPAP
mask on. Thus, wear it around the house as much as you possibly
can - while watching television, reading books and newspapers,
even writing your letters. This way, you accustom yourself to
the feeling of the mask hugging your face albeit without the
forced air pressure.
Don't worry if it makes you look like an alien from the far
reaches of the universe. It will only ad to your worries if you
worry too much about your vanity. The important thing is that
you will be relieved of your sleep apnea, which will also bring
relief to your family and friends. Yes, it's not just you who is
suffering - the people who care about you do, too.
Use it During Naps
Slowly but surely, you must wear the mask with air pressure
blowing through it especially during your naps. This way, you
get accustomed to the whole setup of the CPAP machine. Of
course, the machine itself is relatively quiet so you won't have
much difficulty living with it. The CPAP mask is harder to live
with because it is plastered unto your face!
When you have gotten used to the mask during short naps, it
will be easier to translate it into longer sleep periods at
night. Soon, you might even sleep with the mask on as if there's
almost nothing there! Emphasis is, of course, on almost.
Use the Right Size and the Right Mask
Some sufferers complain that their masks are either too tight
or too loose. This is a minor problem considering that there are
many types and sizes of masks available in the market today. The
trick is in finding the CPAP that you can live with. Or at
least, sleep comfortably with.
Mask styles range from full-face masks to masks with nasal
pillows. Each one has its advantages and disadvantages so it's
advisable to experiment with the different styles under the
guidance of your doctor.
Mask size is very important, too. Often, problems arise not so
much from the style of the CPAP mask but from the size of it. As
much as possible, fit the mask before purchasing it just to be
sure. Or better yet, opt for one with adjustable straps in a
size that you know will fit you.
Indeed, living with a CPAP mask can be easy with the right
style and size, not to mention the right attitude and approach
to its use. Besides, it's better to be alive and breathing with
a CPAP machine than being alive but breathing through a
respirator, right?
CPAP Clinic - healthcare at your home
We serve Greater Toronto Area in Canada.
Contact: 1-877-430-CPAP(2727) or info@CPAPClinic.ca
About the Author: At CPAPClinic.ca, you can find the best sleep
apnea mask in Toronto
(http://www.cpapclinic.ca/sleep-apnea-at-home-screening.php) and
Respironics CPAP machines in
Toronto(http://www.cpapclinic.ca/Respironics-products.php). With
a CPAP mask in Toronto (http://www.cpapclinic.ca), you can find
relief from sleep apnea. Visit them now!
Source: http://www.isnare.com
Permanent Link:
http://www.isnare.com/?aid=404531&ca=Medicines+and+Remedies
By Dhaxel Barqs
When you have sleep apnea, your doctor will prescribe a
continuous positive airway pressure (CPAP) machine at some point
to relieve the symptoms of the disorder. You have to use it all
night, every night! Doing otherwise will only serve to make the
symptoms come back, thus, worsening your condition.
Admittedly, this is easier said than done especially with the
initially unwieldy CPAP mask.
Fortunately, there are some thingsthat you can do to live, maybe even love, it. After all, a good
night's sleep for everybody after months of the worst of sleep
apnea symptoms is good!
Use it Outside the Bedroom
You have to gradually adapt to the feeling of having a CPAP
mask on. Thus, wear it around the house as much as you possibly
can - while watching television, reading books and newspapers,
even writing your letters. This way, you accustom yourself to
the feeling of the mask hugging your face albeit without the
forced air pressure.
Don't worry if it makes you look like an alien from the far
reaches of the universe. It will only ad to your worries if you
worry too much about your vanity. The important thing is that
you will be relieved of your sleep apnea, which will also bring
relief to your family and friends. Yes, it's not just you who is
suffering - the people who care about you do, too.
Use it During Naps
Slowly but surely, you must wear the mask with air pressure
blowing through it especially during your naps. This way, you
get accustomed to the whole setup of the CPAP machine. Of
course, the machine itself is relatively quiet so you won't have
much difficulty living with it. The CPAP mask is harder to live
with because it is plastered unto your face!
When you have gotten used to the mask during short naps, it
will be easier to translate it into longer sleep periods at
night. Soon, you might even sleep with the mask on as if there's
almost nothing there! Emphasis is, of course, on almost.
Use the Right Size and the Right Mask
Some sufferers complain that their masks are either too tight
or too loose. This is a minor problem considering that there are
many types and sizes of masks available in the market today. The
trick is in finding the CPAP that you can live with. Or at
least, sleep comfortably with.
Mask styles range from full-face masks to masks with nasal
pillows. Each one has its advantages and disadvantages so it's
advisable to experiment with the different styles under the
guidance of your doctor.
Mask size is very important, too. Often, problems arise not so
much from the style of the CPAP mask but from the size of it. As
much as possible, fit the mask before purchasing it just to be
sure. Or better yet, opt for one with adjustable straps in a
size that you know will fit you.
Indeed, living with a CPAP mask can be easy with the right
style and size, not to mention the right attitude and approach
to its use. Besides, it's better to be alive and breathing with
a CPAP machine than being alive but breathing through a
respirator, right?
CPAP Clinic - healthcare at your home
We serve Greater Toronto Area in Canada.
Contact: 1-877-430-CPAP(2727) or info@CPAPClinic.ca
About the Author: At CPAPClinic.ca, you can find the best sleep
apnea mask in Toronto
(http://www.cpapclinic.ca/sleep-apnea-at-home-screening.php) and
Respironics CPAP machines in
Toronto(http://www.cpapclinic.ca/Respironics-products.php). With
a CPAP mask in Toronto (http://www.cpapclinic.ca), you can find
relief from sleep apnea. Visit them now!
Source: http://www.isnare.com
Permanent Link:
http://www.isnare.com/?aid=404531&ca=Medicines+and+Remedies
Friday, October 16, 2009
Sleep Apnea Devices by David Silva
Sleep Apnea Devices by David Silva
Fortunately for sleep apnea sufferers there are solutions. In fact, there are more sleep apnea devices available now than ever before. In this article, we're going to explore some of these devices, how they work, and the benefits they provide.
Sleep apnea is defined as "a common sleep disorder characterized by brief interruptions of breathing during sleep." These interruptions of sleep are referred to as apneas. They generally span a period of ten seconds or more and can take place any number of times throughout the course of a night. Those who suffer from this condition often wake throughout the night as a result of their struggles to catch their breath. Often, they will have no recollection of these events.
The CPAP Machine
The most common of the sleep apnea devices is the CPAP machine. Continuous positive airway pressure (CPAP) is a form of therapy that creates a steady stream of air flow into the lungs in order to make it possible for "uninterrupted breathing and unobstructed airways during sleep."
This is accomplished with the use of a CPAP machine and a mask worn over the face. The CPAP machine pumps a consistent flow of air into the mask, which keeps your throat open throughout the night. The result is a reduction of snoring, which is often one of the most common signs of this condition.
A CPAP sleep apnea device should be used whenever you sleep, even for naps. And while a CPAP device will generally reduce the number of apneas throughout the night, it does not cure this condition. It simply allows for a better night's sleep, with more REM sleep. The lack of REM sleep can be one of this condition's most destructive results.
Some people have difficulty with CPAP devices. They find them too noisy or too uncomfortable, or in some cases they wake up with a dry, stuffy nose every morning (there are sleep apnea devices equipped with a heated humidifier that can minimize this last problem).
The Oral Appliance
The next of the most common device for this condition is the oral appliance. Originally, oral appliances were designed to decrease the incidence of snoring and they did an excellent job. However, with improvements in their design they've also become helpful for those who suffer from mild to moderate forms of sleep apnea.
There are a variety of oral devices available. Two of the most popular include the splint and the mandibular advancement device (MAD). The splint keeps the tongue in a particular position throughout the night. By so doing, it allows the air passage to remain open and clear.
The mandibular advancement device (MAD) looks similar to the sports mouth guards that athletes wear for protection. This apparatus forces the lower jaw in a backward direction, which allows for plenty of room for air flow. This encourages you to sleep on your back. It also improves the flow of air into and out of the lungs (although this is less the case for those who suffer from severe forms of this condition).
The oral appliance and the CPAP machine are two of the most common sleep apnea devices. They are also two of the most effective devices. If you've been diagnosed with sleep apnea, ask your doctor about the best treatments for you in your particular situation.
David Silva is the webmaster for Sleep Apnea Insights, a website dedicated to sharing information about sleep apnea, sleep apnea devices, its treatments, and more.
Article Source: http://www.keywordarticles.org
Fortunately for sleep apnea sufferers there are solutions. In fact, there are more sleep apnea devices available now than ever before. In this article, we're going to explore some of these devices, how they work, and the benefits they provide.
Sleep apnea is defined as "a common sleep disorder characterized by brief interruptions of breathing during sleep." These interruptions of sleep are referred to as apneas. They generally span a period of ten seconds or more and can take place any number of times throughout the course of a night. Those who suffer from this condition often wake throughout the night as a result of their struggles to catch their breath. Often, they will have no recollection of these events.
The CPAP Machine
The most common of the sleep apnea devices is the CPAP machine. Continuous positive airway pressure (CPAP) is a form of therapy that creates a steady stream of air flow into the lungs in order to make it possible for "uninterrupted breathing and unobstructed airways during sleep."
This is accomplished with the use of a CPAP machine and a mask worn over the face. The CPAP machine pumps a consistent flow of air into the mask, which keeps your throat open throughout the night. The result is a reduction of snoring, which is often one of the most common signs of this condition.
A CPAP sleep apnea device should be used whenever you sleep, even for naps. And while a CPAP device will generally reduce the number of apneas throughout the night, it does not cure this condition. It simply allows for a better night's sleep, with more REM sleep. The lack of REM sleep can be one of this condition's most destructive results.
Some people have difficulty with CPAP devices. They find them too noisy or too uncomfortable, or in some cases they wake up with a dry, stuffy nose every morning (there are sleep apnea devices equipped with a heated humidifier that can minimize this last problem).
The Oral Appliance
The next of the most common device for this condition is the oral appliance. Originally, oral appliances were designed to decrease the incidence of snoring and they did an excellent job. However, with improvements in their design they've also become helpful for those who suffer from mild to moderate forms of sleep apnea.
There are a variety of oral devices available. Two of the most popular include the splint and the mandibular advancement device (MAD). The splint keeps the tongue in a particular position throughout the night. By so doing, it allows the air passage to remain open and clear.
The mandibular advancement device (MAD) looks similar to the sports mouth guards that athletes wear for protection. This apparatus forces the lower jaw in a backward direction, which allows for plenty of room for air flow. This encourages you to sleep on your back. It also improves the flow of air into and out of the lungs (although this is less the case for those who suffer from severe forms of this condition).
The oral appliance and the CPAP machine are two of the most common sleep apnea devices. They are also two of the most effective devices. If you've been diagnosed with sleep apnea, ask your doctor about the best treatments for you in your particular situation.
David Silva is the webmaster for Sleep Apnea Insights, a website dedicated to sharing information about sleep apnea, sleep apnea devices, its treatments, and more.
Article Source: http://www.keywordarticles.org
Sleep Disorder Tips To Save Your Health Now
Sleep Disorder Tips To Save Your Health Now by
Insomnia or lack of sleep may have a big effect on judgment, memory, hand to eye coordination, well-being, and reaction-time. Many people who get only four hours of sleep at night take naps during the day. If you're sleep deprived you can easily be more irritable and anger easily whereas if you're not sleep deprived you might feel more relaxed and happy as you went about the day.
Sleep deprivation can suppress or damage the immune system and people whose immune systems are already compromised with various ailments and illnesses will suffer even more. It's reported that the average adult needs about nine hours of sleep, but many studies and people dispute this; report range from four hours to ten hours a night. Some of the most common sleep disorder treatments are directed at insomnia, which in and by itself is a symptom of other disorders, such as, sleep apnea, restless legs syndrome and narcolepsy.
Make sure to see your sleep specialist as soon as possible if you think you may have sleep apnea or if your spouse or partner says that he or she hear you stop breathing during sleep; take them seriously and get check out by your doctor right away. If not treated, eventually, this sleep disorder - sleep apnea, can sometimes cause a stroke; sleep apnea can cause death if not treated. The disturbed sleep disorder, obstructive sleep apnea, is caused by a problem with the windpipe, a neurological disorder, or sometimes an unknown factor; it causes loud snoring and blocked airways.
The person suffering from a sleep disorder may have difficulty getting to sleep at night or staying asleep as well as having difficulty staying awake throughout the day; they may also experience completely different types of behaviors that prevent them from staying asleep during their normal sleeping hours. Many people who suffer from chronic insomnia worry during the day about not being able to fall asleep and this just contributes to the problem. There are a number of sleep disorders that can appear in different people and even those with similar sleep disorders often display very different symptoms.
The sleep disorder Restless Legs Syndrome (RLS) is an irresistible urge to move legs while sleeping and often accompanies Periodic Limb Movement Disorder (PLMD.) Hypopnea Syndrome is an abnormally shallow breathing or slow respiratory rate while sleeping. Narcolepsy is the sleep disorder of falling asleep spontaneously and unwillingly.
When you're trying to fall asleep in bed do try to focus on anything pleasant, long enough to distract you from any worries that are keeping you awake. Many doctors are very reluctant to prescribe sleep medication unless it becomes absolutely necessary, which may be the case for you or anyone who is suffering from an injury that is accompanied by severe pain. Your pillows may make you feel as though you're lying uphill or downhill and if they are too hard may press into your head uncomfortably, which will reduce the chance of your falling asleep.
Many contend they have trouble getting to sleep if they go to bed hungry, but research indicates that large meals before going to bed can cause indigestion and even additional sleeping problems; it takes the body a minimum of 2 1/2 hours to go through most of the digestive process and to be fully digested it takes about four or five hours or more but taking enzymes with your meals can speed up the digestive process. Some tips for getting to sleep include taking a warm bath, drinking warm beverages like a warm herb tea for example - but no caffeine, getting a gentle massage, listening to soothing music, repeating positive affirmations or other natural remedies. Some people say that sleeping with your head facing the north helps you fall asleep because your body is better aligned with the earth.
Check out your mattress to see if it's too firm, too soft, or too lumpy etc. By going to bed at the same time each night, your body develops a natural rhythm as it begins to realize it's bedtime. You might be allergic to something in your pillow - dust mites, the materials used, or the detergent or fabric softener used when it's washed.
Concentrating on a few of the insomnia tips you've heard in the past may put your mind at ease long enough to allow you to get a good night's sleep. Some doctors may offer sleeping drugs or medications as a short-term solution along with some insomnia tips, but hopefully will seek to find the underlying cause of the sleeplessness and treat the cause instead of the symptom. Some health experts suggest that contracting the muscles then relaxing the muscles starting with your toes and proceeding upwards as you lie in bed can help you relax.
Finding the best solutions to your sleeping problems or sleep disorder will be worth the investment in time. The choice of a specific treatment depends on your diagnosis, medical and psychiatric history, and personal preferences, as well as the expertise of the sleep specialist or sleep doctor. The doctors and other sleep specialists will have many treatment plans or remedies to offer once you're diagnosed, if you go to a sleep disorder center.
For more information on sleep disorder and sleep disorder treatments go to http://www.SleepDisorderTips.com a nurse's website specializing in sleep disorder tips, treatments, natural treatments, causes and remedies for adult child and infant including information on insomnia and sleep disorder centers
Article Source: http://www.keywordarticles.org
Insomnia or lack of sleep may have a big effect on judgment, memory, hand to eye coordination, well-being, and reaction-time. Many people who get only four hours of sleep at night take naps during the day. If you're sleep deprived you can easily be more irritable and anger easily whereas if you're not sleep deprived you might feel more relaxed and happy as you went about the day.
Sleep deprivation can suppress or damage the immune system and people whose immune systems are already compromised with various ailments and illnesses will suffer even more. It's reported that the average adult needs about nine hours of sleep, but many studies and people dispute this; report range from four hours to ten hours a night. Some of the most common sleep disorder treatments are directed at insomnia, which in and by itself is a symptom of other disorders, such as, sleep apnea, restless legs syndrome and narcolepsy.
Make sure to see your sleep specialist as soon as possible if you think you may have sleep apnea or if your spouse or partner says that he or she hear you stop breathing during sleep; take them seriously and get check out by your doctor right away. If not treated, eventually, this sleep disorder - sleep apnea, can sometimes cause a stroke; sleep apnea can cause death if not treated. The disturbed sleep disorder, obstructive sleep apnea, is caused by a problem with the windpipe, a neurological disorder, or sometimes an unknown factor; it causes loud snoring and blocked airways.
The person suffering from a sleep disorder may have difficulty getting to sleep at night or staying asleep as well as having difficulty staying awake throughout the day; they may also experience completely different types of behaviors that prevent them from staying asleep during their normal sleeping hours. Many people who suffer from chronic insomnia worry during the day about not being able to fall asleep and this just contributes to the problem. There are a number of sleep disorders that can appear in different people and even those with similar sleep disorders often display very different symptoms.
The sleep disorder Restless Legs Syndrome (RLS) is an irresistible urge to move legs while sleeping and often accompanies Periodic Limb Movement Disorder (PLMD.) Hypopnea Syndrome is an abnormally shallow breathing or slow respiratory rate while sleeping. Narcolepsy is the sleep disorder of falling asleep spontaneously and unwillingly.
When you're trying to fall asleep in bed do try to focus on anything pleasant, long enough to distract you from any worries that are keeping you awake. Many doctors are very reluctant to prescribe sleep medication unless it becomes absolutely necessary, which may be the case for you or anyone who is suffering from an injury that is accompanied by severe pain. Your pillows may make you feel as though you're lying uphill or downhill and if they are too hard may press into your head uncomfortably, which will reduce the chance of your falling asleep.
Many contend they have trouble getting to sleep if they go to bed hungry, but research indicates that large meals before going to bed can cause indigestion and even additional sleeping problems; it takes the body a minimum of 2 1/2 hours to go through most of the digestive process and to be fully digested it takes about four or five hours or more but taking enzymes with your meals can speed up the digestive process. Some tips for getting to sleep include taking a warm bath, drinking warm beverages like a warm herb tea for example - but no caffeine, getting a gentle massage, listening to soothing music, repeating positive affirmations or other natural remedies. Some people say that sleeping with your head facing the north helps you fall asleep because your body is better aligned with the earth.
Check out your mattress to see if it's too firm, too soft, or too lumpy etc. By going to bed at the same time each night, your body develops a natural rhythm as it begins to realize it's bedtime. You might be allergic to something in your pillow - dust mites, the materials used, or the detergent or fabric softener used when it's washed.
Concentrating on a few of the insomnia tips you've heard in the past may put your mind at ease long enough to allow you to get a good night's sleep. Some doctors may offer sleeping drugs or medications as a short-term solution along with some insomnia tips, but hopefully will seek to find the underlying cause of the sleeplessness and treat the cause instead of the symptom. Some health experts suggest that contracting the muscles then relaxing the muscles starting with your toes and proceeding upwards as you lie in bed can help you relax.
Finding the best solutions to your sleeping problems or sleep disorder will be worth the investment in time. The choice of a specific treatment depends on your diagnosis, medical and psychiatric history, and personal preferences, as well as the expertise of the sleep specialist or sleep doctor. The doctors and other sleep specialists will have many treatment plans or remedies to offer once you're diagnosed, if you go to a sleep disorder center.
For more information on sleep disorder and sleep disorder treatments go to http://www.SleepDisorderTips.com a nurse's website specializing in sleep disorder tips, treatments, natural treatments, causes and remedies for adult child and infant including information on insomnia and sleep disorder centers
Article Source: http://www.keywordarticles.org
Wondering How To Stop Snoring? Here Are The Best Snoring Remedies
Wondering How To Stop Snoring? Here Are The Best Snoring Remedies
by Jonathan Higgins
Here are some effective snoring remedies if you want to know how to stop snoring. These remedies fall into two major categories: long term and short term, or proactive and reactive or, preventative and prescriptive. Let's have a look.
How To Stop Snoring With Long Term Snoring Remedies
You need to know the difference between what will cure your snoring by attacking its root cause and what will merely mask it by only treating the symptoms (while the cause remains intact). Let's take a look at what is causing your snoring.
Snoring is caused by a narrowing of the airway to the point where air is partially obstructed causing the snoring noise to occur. It doesn't get more complicated than that. If the airway is completely closing cutting off breathing in the process, then we call that obstructive sleep apnea. If this is happening you need to see a doctor immediately. The preventative steps to eliminating snoring can also eliminate sleep apnea.
The secret of how to stop snoring with long term snoring remedies is to find out why your airway is narrowing during sleep. The first thing that should be considered here is weight. People who are overweight build up fat and tissue all over their body, including the neck and throat. Losing just 10 pounds of bodyweight can decrease or even stop snoring all together. If there is no improvement after losing 10 pounds then lose another 10 pounds. I'm serious! Losing weight will also put you at less risk of a myriad of other chronic diseases.
If you are as thin as a rail or you are certain that your snoring has nothing to do with your weight, then the next option you need to consider is throat exercises. These special exercises strengthen the muscle and tissue in your throat so the airway doesn't narrow during sleep and cause snoring. I talk about these exercises in other articles on my site.
Finally, if you are certain your snoring has nothing to do with being overweight. And, you have faithfully tried the throat exercises by still snore. Then and only then would I consider you a candidate for snoring surgery. However, this decision needs to be made with your doctor.
How To Stop Snoring With Short Term Snoring Remedies
Knowing how to stop snoring with short term snoring remedies is the second piece in curing your snoring problem. The long term remedy isn't going to give the results now. But, you need to stop snoring now. You need some solutions to stop your snoring while you are waiting for the long term remedy to kick in. Basically the effective approaches are of three kinds. First, make sure you are not doing anything to cause your throat to narrow while sleeping. The second approach is to control your sleeping position. The third approach are to use devices.
Keeping The Throat Open
Do not eat, drink or take anything that will cause your throat to relax and narrow. Do not drink alcohol, take pain medication or any medicine that causes you to relax before going to bed. These items cause the muscles in your throat to relax and your throat to narrow.
Sleeping Position
Sleep on your side, not your back. Sew a tennis ball to the back of a shirt and wear it while you sleep if you need to. Also, sleep with your head higher up. There are also special pillows you can buy for this.
Snoring Devices
Visit your local drug store and see what they have for snoring strips or other stop snoring devices. Mayne you will find one that works for you.
Remember that these short term solutions for how to stop snoring with snoring remedies are only going to stop the snoring temporarily. If for some reason none of these options don't work you will still snore. On the other hand, the long term approaches may get rid of your snoring for ever.
About the Author
Jonathan Higgins is an expert on snoring. He has developed a whole series on home remedies for snoring that he would be glad to share with you. Just send him an email at treatsnoring@aweber.com.
Treat Snoring.
Article Source: Content for Reprint
Natural Help With Snoring Problems
Natural Help With Snoring Problems
by Jonathan Higgins
The best help with snoring problems is that which gets at the root of the problem. That's not to say the prescriptive solutions don't have their place. prescriptive remedies do play an important role in helping you cure snoring, but they are temporary and not to be the reason for overlooking preventative snoring remedies that can actually cure snoring forever.
Preventative Help With Snoring Problems
The help with snoring problems that fall in the preventative category cure your snoring as opposed to hiding it or compensating for it. Your long term plan for curing snoring should involve these strategies. There are likely three reasons why you snore. Find out which of these reasons apply to you and then treat it in order to get rid of snoring permanently. Those three reasons are:
*Weight
*Allergies
*soft palate tissue
Lose Weight To Stop Snoring
If you are overweight, it is very likely that this is the very cause of your snoring. The best help with this snoring problem is simply to lose some weight. Sometimes losing only ten pounds is often enough to stop or greatly reduce your snoring. If losing this weight doesn't help, then try losing another ten pounds. Keep losing weight in increments of ten pounds until the snoring stops. You can also use the next remedy to help further. All other kinds of help with snoring problems pale in comparison to the effectiveness of this solution.
Controlling Allergies Can Help With Snoring Problems
The cause of your snoring could be due to congestion resulting from allergies. One of the best things you can do if you have serious allergies is to cut sugar out of your diet. This includes all fruit juice. Even though 100% natural orange is all natural, the natural sugars in it still feed your allergies and make them worse. If you want to enjoy fruit to be healthy, then eat it. The concentration of sugar is a lot lower.
In addition, if you have sever allergies then make sure you have allergy-proofed your house. Don't get lazy about this.
Strengthening Throat Tissue To Stop Snoring
Finally, the cause of your snoring could be due to flabby throat tissue. Just like any other flabby tissue or muscle on your body, if you exercise it, it will harden and become stiff. There are serious of throat exercises you can do to strengthen the tissue in your throat and the muscles in your neck and jaw that will stop snoring. Do these exercises daily to stop snoring.
Short Term Help With Snoring Problems
This kind of help with snoring problems only covers up the malady rather than treating it. I wouldn't suggest using any of these kinds of remedies exclusively because at the end of the day you will still be a snorer. However, they are very useful for stopping snoring right now if this is necessary. These remedies include:
*Chin Straps
*Mouth Pieces
*Snoring Sprays
*Pillows
The list goes on. None of these successfully help with snoring problems for everybody because no solution is one-size-fits-all. You will need to experiment with them to find out which one helps you.
The greatest help with snoring problems are the home remedies for snoring that get at the root of the problem and cure your snoring completely. The short term remedies are appropriate for short term use while you are implementing one of the preventative approaches.
About the Author
Jonathan Higgins is an expert on snoring. He has developed a whole series on home remedies for snoring that he would be glad to share with you. Just send him an email at treatsnoring@aweber.com. Treat Snoring.
Article Source: Content for Reprint
Tuesday, October 13, 2009
How to Know When You Have a Sleep Apnea
How to Know When You Have a Sleep Apnea
from wikiHow - The How to Manual That You Can EditObstructive sleep apnea (OSA), a condition in which the upper airway collapses during sleep, causing breathing to periodically stop at night, is an under diagnosed disorder that can lead to serious health problems as well as impaired quality of life. However, with proper treatment, you can conquer your apnea and improve your heath tremendously. Here are some guidelines on what to do if you suspect that you have apnea.
Steps
- If you routinely wake up feeling unrefreshed, fall asleep during the day, feel a decline in your mental sharpness, notice yourself sometimes waking up gasping or out of breath every few minutes, or have feelings of depression, consider talking to your doctor about a sleep study. If you wake several times during the night, and maybe more frequently towards the end of your sleep cycle - when sleep apnea is at its worst. If you sometimes do not remember covering the last few miles while driving, or drift off most times you are the passenger in a car traveling any distance, you also should consider that discussion. These are all signs of unrestorative sleep, and OSA is a major cause of unrestorative sleep. You may have accepted any or all of these issues as part of your life, and so not be aware of their impact on your life's quality.
- Ask your sleeping partner if they hear you snoring loudly or a steady rise and fall of snore volume, snorting or stopping breathing entirely at any point during the night, or during nap times in the day. Sleep apnea can sound a lot like snoring, often mistaken for steady breathing. Apnea is, in fact, a small step beyond snoring, if you snore chances are you will eventually develop some form of apnea as you get older.
- If your doctor agrees you might have OSA, they will write a prescription for a sleep study. In a sleep study, you will go to a sleep laboratory and be hooked up to electrodes to monitor your breathing, blood oxygen saturation, sleep state, and general physical state overnight. Some sleep centers and insurance companies require two separate studies, one for diagnosis and a second, called the titration study, which will identify whether some variation on CPAP therapy will fix your OSA. In some cases, these two studies will be combined in one night, but the results of that first study are always used by a doctor to diagnose OSA.
- If you have OSA, your doctor may discuss treatment options with you. The most common treatment, CPAP (Continuous Positive Airway Pressure) machines and their variations, use air pressure in your airway to keep that airway open. Other treatments include several types of operations to remove part of the tissue that blocks the airway and tracheotomy for extreme cases.
- If your study results show that you have apnea, and your doctor believes a CPAP or variant is the right treatment for you, they will write you a prescription for a CPAP machine. You will then have to deal with your health insurance company and a DME (Durable Medical Equipment supplier) to get the equipment you need to successfully treat your apnea. The DME supplier will be responsible for supplying the equipment, setting it to your prescription, fitting whatever mask or nasal plugs you'll be using, fitting whatever headgear you will be using, and training you in how to clean and maintain your equipment. They should also check back regularly, to replenish filters, to replace masks and headgear as needed (roughly twice year, usually), to check the accuracy of your CPAP settings, and to answer any questions you might have.
- Find a mask that works well for you. Mask options range from nasal pillows to nasal masks to full face masks. Your DME may not provide you with a variety of options, but be assured that they are out there. Many people find fitting their mask properly to be the most crucial part of adapting to CPAP therapy.
- Request a heated humidifier and extra bacterial filters for your machine. Most DMEs do not provide these as a matter of course, but they should be standard to help protect the delicate mucous membranes of the nasal passages and lungs.
- Take it slowly. Many people find getting used to CPAP difficult. Try wearing your mask and machine for progressively longer periods during the day, until you are ready to sleep with it.
- Be patient and determined. It takes time to iron out the wrinkles in CPAP therapy, and you may not see the benefits immediately, especially if your body has a large "sleep debt" to make up. However, rest assured that your health and well-being will improve tremendously when your apnea is treated.
- Enjoy your new life as a properly rested person!
Video
Tips
- Older people and those who are overweight are at a higher risk for developing sleep apnea, but the condition can happen to anyone, even those who don't fit the profile.
- Be assertive when dealing with your insurance company and DME. These people are out to make money for themselves, and they do not have your interests in mind. Stand up for yourself!
- If you have trouble with the high CPAP pressure, consider an APAP (Automatic Positive Airway Pressure) machine. This machine will stay on a lower pressure for most of the night and increase the pressure when it senses that your airway is collapsing. This machine can behave in a seemingly erratic fashion, sometimes causing irritation during pressure changes.
- People with muscles weakness affecting the diaphragm (whether from spinal cord injury, muscular dystrophy or other neuromuscular disorder) often experience nocturnal hypoventilation, a condition symptomatically similar to sleep apnea, in which breathing becomes too shallow at night. This problem can be easily treated with a BiPAP (Bilevel Positive Airway Pressure) machine on specific settings (high IPAP, low EPAP) to support breathing overnight.
- Seriously consider joining an online sleep apnea support group. These forums can be invaluable resources for new CPAP users.
- The blowing air from the CPAP can cause a painfully dry mouth. If this happens it may be your mouth falling open during sleep, most commonly during REM, a "chin strap" could be used to alleviate this problem. Also, you should have a humidifier that attaches to your CPAP. You can also use an OTC product like "Oasis" from Sensodyne to help keep your mouth moist.
- If you have to pay for a CPAP machine out of your own pocket, don't buy one from your doctor. Have the doctor write you a prescription and then buy the machine over the Internet. It can cost you two or three times as much to buy it from your doctor.
- Purchasing from an Internet vendor is the best choice for those who have no insurance, limited insurance, or a very high deductible. Some patients don't even realize they have this choice. Shop around. Prices vary greatly from site to site and customer service is paramount when dealing with your health.
Related wikiHows
- How to Adopt a Polyphasic Sleep Schedule
- How to Co Sleep Safely With Your Baby
- How to Cope With Sleep Paralysis
- How to Fall Asleep
- How to Stop Snoring by Using an Anti Snoring Mouthpiece
Sources and Citations
- http://www.cpap.com
- http://www.cpap.be
- http://www.cpaptalk.com
- http://www.talkaboutsleep.com
- http://www.sleepapneacuresnow.com
- http://www.clinicalguard.com/pulse-oximeter-a-2.html
- http://www.cpapsupplyusa.com
- http://www.cpapsupplyusa.com/cpap-bipap-mask-education-learning.aspx
- http://www.sleepapnea.org
- http://www.mayoclinic.com/health/sleep-apnea/DS00148
- http://www.bestcpapprice.com
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Know When You Have a Sleep Apnea. All content on wikiHow can be shared under a Creative Commons license.
Saturday, October 3, 2009
How to Be a Good House Guest
How to Be a Good House Guest
from wikiHow - The How to Manual That You Can EditWhen visiting someone's home, whether they're close family, more distant relatives, friends, colleagues – and even if you're paying to stay in a Bed & Breakfast or to share someone's home – it is crucial to be a considerate guest.
It could make all the difference between a pleasant stay, and being asked never to return.
Following these 20 tips will help ensure your visit is enjoyable for yourself and your hosts.
Steps
- Arrive when you say you will arrive.
- Be specific with dates. Don't keep your visit open-ended.
- Do not arrive earlier than agreed. Your host may not be ready for you and an early arrival may inconvenience them.
- If for whatever reason you want to arrive earlier, call your host first to discuss the possibility. If they sound hesitant, tell them you will be happy to honor the original arrangement. (Relatives may not mind your change of plans, but a friend or colleague will likely have other commitments – so think twice before you ask.)
- Avoid showing up several hours before or even the day after you said you'd arrive. This may upset some hosts who worry about your safety, or who are inconvenienced because they've arranged their schedules to accommodate you. If you are delayed for any reason, call in advance to explain why. When you provide reasonable explanations for your change in plans, your hosts will most likely understand.
- Be specific with dates. Don't keep your visit open-ended.
- Don't overstay your welcome.
- Make your visit brief and pleasant, and mind your manners during your entire visit, so that when the time comes to say goodbye, everyone feels happy you came.
- Depart at the previously arranged date and time. Your hosts may not be on vacation as you are – most have to work while you play. They may have graciously invited you into their home, but keep in mind, they have rearranged their normal routines on your behalf.
- Make your visit brief and pleasant, and mind your manners during your entire visit, so that when the time comes to say goodbye, everyone feels happy you came.
- Show your appreciation.
- Your host's hospitality requires their investment of time, energy, patience, and money for extra food and drink, utilities, and other costs. Offering something as a way of thanking your hosts in advance is a thoughtful and caring gesture. It demonstrates you appreciate their important contribution in making your stay enjoyable. Considerate gifts include a bottle of good wine (but only if you know they like wine), a fresh-fruit basket, a floral bouquet, or perhaps a music CD by artists from your region or country. If you don't want to carry anything extra, have it delivered before you arrive.
- Your host's hospitality requires their investment of time, energy, patience, and money for extra food and drink, utilities, and other costs. Offering something as a way of thanking your hosts in advance is a thoughtful and caring gesture. It demonstrates you appreciate their important contribution in making your stay enjoyable. Considerate gifts include a bottle of good wine (but only if you know they like wine), a fresh-fruit basket, a floral bouquet, or perhaps a music CD by artists from your region or country. If you don't want to carry anything extra, have it delivered before you arrive.
- Keep your guest area neat.
- Do not roll your suitcase into the home. CARRY YOUR BAG. Take care not to scuff the tiles, or to soil the carpet, sofa or bedcovering with oil, salt, or grime from your luggage. Ask for permission to store your luggage and laundry bag under the bed or in a closet. Your intention should be to avoid cluttering shared-space areas.
- Keep your sleeping quarters tidy and neat. Make your bed before breakfast. Keep your grooming supplies and personal belongings out of the way to keep the common space clear and neat (especially if the room is a shared space, or visible to your hosts passing by). Simply shutting the door to a messy room is NOT an option.
- Do not roll your suitcase into the home. CARRY YOUR BAG. Take care not to scuff the tiles, or to soil the carpet, sofa or bedcovering with oil, salt, or grime from your luggage. Ask for permission to store your luggage and laundry bag under the bed or in a closet. Your intention should be to avoid cluttering shared-space areas.
- Be considerate about the bathroom.
- When you arrive, discuss the morning routine with your hosts. Ask if they want you to get up when they do, or if they prefer you to stay in your room, allowing them time and space to prepare for their daily routine at the office or school.
- If there is only one bathroom, ask when it is convenient for you to use it. If you sleep in an area near the bathroom, remember that others may need to use it after you go to bed.
- Ask you hosts which towels to use. Do not assume the fancy towels are for your use. Refold and hang towels neatly after use. Bring your own wash cloths – just as you would use only your own personal soaps, shampoos and grooming supplies.
- Flush the toilet and put the seat down! Clean the shower/tub, toilet and sink/countertops after your use. Don't leave a dripping faucet. Wipe away smudges on the mirror after brushing your teeth or washing your face. Turn off the light before you leave the room.
- When you arrive, discuss the morning routine with your hosts. Ask if they want you to get up when they do, or if they prefer you to stay in your room, allowing them time and space to prepare for their daily routine at the office or school.
- Mind your body.
- Use deodorant and shower regularly. Avoid using too much perfume or cologne, realizing many people are allergic to and offended by strong chemical aromas.
- If you are known to snore, purchase a stop-snoring aid before your visit, to avoid keeping your hosts awake.
- Keep your clothes on. You may be comfortable walking around in your underwear (or in the nude), but you should show respect for your hosts by wearing a bathrobe.
- Use deodorant and shower regularly. Avoid using too much perfume or cologne, realizing many people are allergic to and offended by strong chemical aromas.
- Don't keep the hosts up late.
- Regardless of your joy and eagerness to share time with hosts you may not have seen for a while, be respectful of their bedtime and need for a decent night's rest. After your own exhausting travels, it will benefit you all to retire at a reasonable hour.
- Ask your hosts what time they wake up. Don't sleep in and make them tiptoe around you (especially if the area is a shared space).
- Regardless of your joy and eagerness to share time with hosts you may not have seen for a while, be respectful of their bedtime and need for a decent night's rest. After your own exhausting travels, it will benefit you all to retire at a reasonable hour.
- Keep the noise down.
- Bring your own earphones for listening to music or watching TV, to avoid disturbing hosts who may prefer quiet time after a long day – or who may not share your fondness for certain TV shows or music. But in using headphones, be mindful not to ignore or alienate your hosts.
- If you normally speak in a loud tone, tone it down. Be aware that sound travels, especially in apartment buildings where people in adjoining spaces are annoyed by loud conversations.
- Respect the neighbors. Avoid carrying on conversations in common areas such as building lobbys, elevators, and hallways. And don't slam doors or walk heavily on floors where people live below.
- Bring your own earphones for listening to music or watching TV, to avoid disturbing hosts who may prefer quiet time after a long day – or who may not share your fondness for certain TV shows or music. But in using headphones, be mindful not to ignore or alienate your hosts.
- Be mindful about mealtimes.
- Do not wait around expecting hosts to cook and serve your meals. Ask about their preferences for eating arrangements. They may prefer that you prepare your own food, or to have some of your meals out (to allow them some down time). But if you hosts invite you to share a meal, ask what you can do to help, taking care not to crowd the cook who's making the meal. May you set the table? Clear and wash the dishes, or load the dishwasher? Take out the trash? Sweep or mop the floor? Better yet, why not offer to make a meal for them or take them out to dinner? If they decline, find another way to show your gratitude.
- Do not wait around expecting hosts to cook and serve your meals. Ask about their preferences for eating arrangements. They may prefer that you prepare your own food, or to have some of your meals out (to allow them some down time). But if you hosts invite you to share a meal, ask what you can do to help, taking care not to crowd the cook who's making the meal. May you set the table? Clear and wash the dishes, or load the dishwasher? Take out the trash? Sweep or mop the floor? Better yet, why not offer to make a meal for them or take them out to dinner? If they decline, find another way to show your gratitude.
- Offer reimbursement for expenses.
- A thoughtful visitor who offers to share expenses is a host's favorite guest. Even if you're not taking full meals in your host's home, offer to contribute financially, cognizant of their personal investments of time, energy and funds required to accommodate you (e.g., shopping for extra toilet paper, sodas, bottled water, juices, breakfast cereals, coffee, tea, cleaning and laundry supplies, and paying for additional electricity and water usage – all of which impacts their budget).
- Either offer cash reimbursement, or ask for a list of items you can purchase for them at a local market. For longer stays, assisting with the grocery bill is crucial!
- Despite the length of your stay, it is customary to treat your hosts to dinner at a restaurant of their choice. Considerate hosts will be mindful of your budget, while also choosing a venue known for cuisine specific to their area, to enhance your tourist experience.
- A thoughtful visitor who offers to share expenses is a host's favorite guest. Even if you're not taking full meals in your host's home, offer to contribute financially, cognizant of their personal investments of time, energy and funds required to accommodate you (e.g., shopping for extra toilet paper, sodas, bottled water, juices, breakfast cereals, coffee, tea, cleaning and laundry supplies, and paying for additional electricity and water usage – all of which impacts their budget).
- Do your own laundry.
- Your hosts understand that after a few days you may want to wash your personal garments. Ask for permission and instructions for how and when to do your own laundry. Do not give the impression that you want them to add your load to theirs. Emphasize that you do not want to inconvenience the household's usual routine.
- Your hosts understand that after a few days you may want to wash your personal garments. Ask for permission and instructions for how and when to do your own laundry. Do not give the impression that you want them to add your load to theirs. Emphasize that you do not want to inconvenience the household's usual routine.
- Entertain – and escort – yourself.
- Your hosts have offered you their home, but not necessarily their time. Ask about their routine and availability to join you on specific excursions, or when they might prefer to "hang out" with you in their home.
- Don't make assumptions about their preferences or schedules. After their workdays, your hosts may have other commitments, or projects and tasks to accomplish at home. Besides, your hosts have most likely seen all the local sights, especially if they live in a tourist-destination town.
- Don't ask hosts to escort or drive you to places you want to see. Before you arrive, study area maps and get tourist information online relevant to every sight you want to see, and plan to get there on your own. Learn about and be prepared to take local public transport or taxis to reach your preferred destinations.
- If you want to rent a car for yourself, ask your hosts about parking arrangements first. City dwellers have limited parking options, and typically, they must go to their local police precincts to acquire residential, on-street parking passes in zoned areas.
- Your hosts have offered you their home, but not necessarily their time. Ask about their routine and availability to join you on specific excursions, or when they might prefer to "hang out" with you in their home.
- Be punctual.
- During your comings and goings, tell your hosts (in advance) when you plan to leave the home and when you plan to return after your outing. Then keep your time commitment.
- If your hosts are expecting you for an evening meal, be there at least 30 minutes before mealtime to assist with preparations (as noted above). If you are delayed, call to explain why. Then, don't arrive expecting to be fed. Either eat out, or bring dinner home with you. Ask first whether your hosts will have eaten, and offer to bring home food to share.
- Be very quiet when you arrive late. If your hosts have given you a key, use it, and be sure to lock the door behind you. Try to see your way through the darkened home without turning on lights or making noise that will disturb your hosts.
- During your comings and goings, tell your hosts (in advance) when you plan to leave the home and when you plan to return after your outing. Then keep your time commitment.
- Ask how it works.
- Ask how to operate household appliances before you use them – whether it's a remote control, a coffeemaker, a microwave, or a washing machine. Even something as simple as knowing which direction to tilt the kitchen water faucet filter can prevent you from having to pay for damage you cause by running hot water in the filtered position.
- Ask how to operate household appliances before you use them – whether it's a remote control, a coffeemaker, a microwave, or a washing machine. Even something as simple as knowing which direction to tilt the kitchen water faucet filter can prevent you from having to pay for damage you cause by running hot water in the filtered position.
- Use your own mobile phone phone, and limit use of the host's computer.
- If your hosts have a landline, ask permission before using the house phone. Realizing that most people have dropped their landline coverage and rely on cell-phone plans for local and long distance calls, your hosts may have restricted landline service, which assesses fees for every call.
- Get permission before using the host's computer. Ask whether your hosts have broadband or dial-up service, realizing they may be assessed with fees for usage after an extended period. Also, your use of their dialup connection may prevent them from getting landline phone calls. So if you use it, make it quick.
- If your hosts allow use of their phone or Internet, insist upon paying for any associated costs incurred during your use.
- Never use a host's computer or phone for longer than 30 minutes. It's just plain rude. Be quick about checking your emails or tourist-related Internet sites. And never download any Internet site or data onto your host's personal computer; beware of links you may visit that may result in a dastardly and expensive computer virus.
- If your hosts have a landline, ask permission before using the house phone. Realizing that most people have dropped their landline coverage and rely on cell-phone plans for local and long distance calls, your hosts may have restricted landline service, which assesses fees for every call.
- Leave a thank-you gift on your departure.
- Fresh flowers or a bottle of good wine, along with your hand-written card, is a lovely token of appreciation. Better yet, during your stay, pay attention to your hosts preferences, needs or desires, and during your local outings, purchase a gift you know they need or like.
- Fresh flowers or a bottle of good wine, along with your hand-written card, is a lovely token of appreciation. Better yet, during your stay, pay attention to your hosts preferences, needs or desires, and during your local outings, purchase a gift you know they need or like.
- Remove bed linens on your last day.
- Make it easier for your hosts to launder your linens by removing the sheets and pillowcases, placing your laundry and dry towels in the laundry area, or in a neat pile at the foot of the bed. Best yet, ask for permission to start the load before you leave. And if they live in an apartment building where coin-operated washer/dryers are expensive to use, surprise them with a roll of quarters for that purpose.
- If your hosts use a housecleaning service, offer to contribute to the cost.
- Make it easier for your hosts to launder your linens by removing the sheets and pillowcases, placing your laundry and dry towels in the laundry area, or in a neat pile at the foot of the bed. Best yet, ask for permission to start the load before you leave. And if they live in an apartment building where coin-operated washer/dryers are expensive to use, surprise them with a roll of quarters for that purpose.
- Leave quietly and thoughtfully.
- If you must depart early morning, exchange farewells the night before, and leave quietly, locking the door behind you.
- If you must depart when the hosts are at work or out, agree in advance where you should to leave the key, and remember to secure the home before you leave.
- Make your own arrangements to reach your transport destination. Do not expect the hosts to drive you to the airport/train/bus station unless they offer.
- If you must depart early morning, exchange farewells the night before, and leave quietly, locking the door behind you.
- Follow through with a thank-you card.
- Send a card of thanks to follow up with your hosts, preferably via postage-paid mail. Some people appreciate e-cards; others prefer the personal touch. Yes, it's a lot of thank-yous, but it's polite to acknowledge the fact that your hosts opened their home to you, and it ensures the possibility of a repeat invitation.
- Send a card of thanks to follow up with your hosts, preferably via postage-paid mail. Some people appreciate e-cards; others prefer the personal touch. Yes, it's a lot of thank-yous, but it's polite to acknowledge the fact that your hosts opened their home to you, and it ensures the possibility of a repeat invitation.
- Common sense rules for common courtesy.
- If your hosts provide advance information by phone or email to apprise you of relevant details about their home and/or their community, listen attentively, or read carefully, all they've taken the time to share for your benefit. If you don't, it will become clear during your visit that you have not – which is a poor reflection on your own level of consideration.
- For guidelines to help you be aware of and to practice civil behavior, read P.M. Forni's book, Choosing Civility: The Twenty-five Rules of Considerate Conduct.
- If your hosts provide advance information by phone or email to apprise you of relevant details about their home and/or their community, listen attentively, or read carefully, all they've taken the time to share for your benefit. If you don't, it will become clear during your visit that you have not – which is a poor reflection on your own level of consideration.
Video
Tips
- If you have special dietary needs, bring your own food, or ask where you can purchase the necessary items once you arrive. If your hosts offer to shop in advance for your special dietary needs, assure them reimbursement upon your arrival. Be clear about what this involves in terms of food preparation, and explain that it may be best for you to prepare your own meals.
- At times, there may be tense moments between you and your hosts. With mutual patience and understanding, it should be possible to reach a tolerant arrangement for a comfortable stay. In that endeavor, be calm, candid and considerate, trying to see things from the other person's perspective. If it becomes clear that your stay is irritating your hosts, ask how you might make things more agreeable for them.
- Always offer to help in the kitchen. But be sensitive. If you sense your host prefers to prepare meals alone, respect that and stay out of the way. Ask about other ways you can help in the household. Respect their customs and choices, just as you'd want your preferences respected in your home.
- Some hosts are fastidious about tidiness and cleanliness. Be as tidy as possible, picking up after yourself. But to avoid offending your hosts – for example, you notice that the floor needs swept or the carpet needs vacuumed – ask with diplomacy if you can help, rather than taking it upon yourself to clean their house.
- Be mindful of the security instructions in your host's home, to avoid exposing them to an insurance liability. Lock doors behind you. Guard with your life any keys they provide. If they live in an apartment building, be respectful of their neighbors' security and privacy.
- If your host offers to chauffer you anywhere, insist upon paying for their gas. For example, if they drop you off at the airport or station, it's a round-trip drive for them, so reimburse them accordingly. It's a lot less expensive for you than a shuttle or a taxi, and your transport should not be at your host's expense.
- RELAX! Don't stress about all these things that could go wrong. Have fun. Simply put, find a way you can make your host and yourself comfortable living together. Be sensitive and giving but don't overdo it, for them or you.
Caveats
- Always replace anything you damage. Even if it was an accident, you should offer to pay for repair or replacement of the item. Doing so proves you respect another's possessions. Failing to do so will damage the relationship, and you can be certain others will learn of your indiscretion.
- Keep your personal possessions from cluttering common areas. The hosts may not be so tidy and neat themselves, but they will most certainly be inconvenienced and frustrated if your possessions clutter the living room, dining room or kitchen counters.
- Do not interpret your invitation into someone's home as permission to peek inside other rooms, closets, medicine cabinets, or other areas. Whether your host is a friend, family, or a stranger, respect their privacy and stay out of their personal spaces.
- Never, ever, gossip about or criticize your hosts, their homes, or family members, either before, during or after your stay. It's disrespectful and rude, and reflects negatively on your character as an ungrateful guest. In turn, those with whom you gossip may be inclined not to invite you into their homes.
- Did your hosts invite you, or did you invite yourself? Either way, keep all of these guidelines in mind and conduct yourself accordingly. Remember, you're on vacation, they're not. Offer to help, and follow through on what you say you will do. Your conduct will be remembered, good or bad.
Related wikiHows
- How to Handle House Guests That Stay Too Long
- How to Accommodate Vegan and Vegetarian Guests
- How to Write a Letter of Appreciation
- How to Make Your Bed
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Be a Good House Guest. All content on wikiHow can be shared under a Creative Commons license.
How to Stop Snoring
How to Stop Snoring
from wikiHow - The How to Manual That You Can EditIf you're a snorer in your household, you're probably getting a lot more sleep than anyone who can hear you. Try the following preventative measures. Changing your sleep position or using an oral anti-snoring device may be all it takes, but for many people a bigger project - namely losing weight - is often the real key to tranquil nights.
Steps
- Buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. You'll prevent the tissues in your throat from falling into your air passages.
- Raise the head of your bed. An easy way to do it is to place several flat boards under the legs at the top end of the bed. A couple of old phone books under each leg should also raise the bed enough to do the trick.
- Sleep on your side. Of course, there's no guarantee you'll stay in that position, but at least start on your side with your arms wrapped around a pillow. There's a good reason you don't want to sleep on your back: in that position, your tongue and soft palate rest against the back of your throat, blocking the airway.
- Try taking a decongestant or antihistamine if nasal congestion is causing your snoring. Use these only as a temporary measure if you suspect that a cold or allergy is to blame. Prolonged use of either can be harmful.
- Tape your nose open with nasal strips, available at most pharmacies . They may look odd, but who's looking? Following the directions on the package, tape one of the strips to the outside of your nose before you fall asleep. They work by lifting and opening your nostrils to increase airflow.
- Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. To mix up the herbal gargle...
- Add 1 drop of peppermint oil to a glass of cold water. (Only gargle - do not swallow).
- Add 1 drop of peppermint oil to a glass of cold water. (Only gargle - do not swallow).
- Change your sheets and pillowcases often to relieve nasal stuffiness, alleviate bedroom allergens. Try to vacuum your floors and curtains often too.
- Try drinking nettle tea. Herbalists recommend it for soothing the inflammation caused by pollen allergies. To make the tea:
- Pour a cup of boiling water over 1 tablespoon of dried leaf.
- Cover the tea and let it steep for 5 minutes.
- Strain and drink.
- Drink up to 3 cups a day, 1 cup just before your bedtime.
- Pour a cup of boiling water over 1 tablespoon of dried leaf.
- There are variety of Snoring devices to be purchased online.
- Mouthpiece devices -- also known as dental appliances, or mandibular advancement splints -- have been effective for many snorers, including those suffering from mild or moderate obstructive sleep apnea. They are usually small plastic devices worn in the mouth during sleep to prevent the soft throat tissues from collapsing and obstructing the airway. They do this by bringing your lower jaw forward and/or by lifting your soft palate.Some devices also stop the tongue from falling back over your windpipe. An affordable and very effective one that has been proven to work for many is AntiSnore. They can be found on Amazon (search Anti Snore) and Ebay (search snore relief).
Video
Tips
- Learn and research for those things that work best for others. It is very important to learn from others in order not to repeat their huge mistakes. The best way would be through discussions, forum, rating programs, health communities (such as health.communispot.com), etc.
- Use Liddell's Snore Defense to ease snoring intensity and occurrence.
- Work your throat muscles - There are few exercises for the throat muscle that help leaving airways open. It can save you from having a painful surgery.
- If hugging a pillow doesn't help, you can tackle the problem with using a tennis ball. Sew a little pouch on the back of a top and tuck a tennis ball inside. At night, if you start to roll onto your back while you're asleep, you'll get a nudge from the ball, prompting you to get back on your side.
- Lose Weight! Weight loss can reduce your snoring by easing any constriction of the upper airway.
- Do mouthpieces work? A recent study in Switzerland found oral appliances effective in treating sleep apnea. Side effects were only "mildly disturbing": mucosal dryness (86% of patients), tooth discomfort (59%), and excessive salivation (55%). Long-term use may cause dental misalignments requiring corrective orthodontia work.
- Consider the underlying cause. Discuss with your physician the possibility of a sleep disorder which may be more serious than just the snoring. The current gold standard for obstructive sleep apnea treatment is a CPAP device which opens the airway with pressurized air delivered through a mask or a nose-mounted appliance.
- Quit Smoking. Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway. Smokers also have more problems with nasal congestion.
- If you regularly take any kind of medication, talk to your doctor about alternatives. Some drugs can make snoring worse, including sleeping pills and sedatives.
- There is surgery available now if your snoring problem is a function of sleep apnea.
- Some people sleep with tennis ball on their back underneath the shirt in which they are sleeping so they don't roll on back because that position would be too uncomfortable.
Warnings
- Don't eat a heavy meal or drink alcoholic beverages within 3 hours of going to bed. Both can cause your throat muscles to relax more than normal.
- Make sure you wait a little while after you make your tea;You dont want your tea to be too hot.
Related wikiHows
- How to Stop Snoring by Using an Anti Snoring Mouthpiece
- How to Get Back to Sleeping Normal Hours
- How to Sleep when Someone Is Snoring
- How to Quit Smoking when You Don't Really Want to
- How to Lose Weight
- How to Sleep Better
Sources and Citations
- How To Stop Snoring
- Snoring Problem Advice
- iSnore.be
- Snoring Relief
- Snoring Help Forum
- http://www.snoremeds.com/instructions.php
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stop Snoring. All content on wikiHow can be shared under a Creative Commons license.
Thursday, October 1, 2009
How to Survive Sleeping in a Room With Someone Who Snores
Click Here to Discover An All Natural Method That Permanently Eliminates Snoring And Gives You An Awesome Sleep Every Night
Some people snore, and some people don't. For the people who do not snore it can be frustrating getting to sleep with someone snoring away next to you. For anyone who wants to survive snorers, whether it is a spouse, a friend, or anyone else you may have to deal with this is the way how to.
How to Survive Sleeping in a Room With Someone Who Snores
from wikiHow - The How to Manual That You Can EditSome people snore, and some people don't. For the people who do not snore it can be frustrating getting to sleep with someone snoring away next to you. For anyone who wants to survive snorers, whether it is a spouse, a friend, or anyone else you may have to deal with this is the way how to.
Steps
- Get to sleep before the designated snorer goes to bed. Although you may have to get to bed a little earlier than normal you have a much better chance of surviving a snorer if you are already sound asleep.
- If step number 1 isn't cutting it then switch to this foolproof method.
- If step number 1 isn't cutting it then switch to this foolproof method.
- Use earplugs! They were created to keep out sound and you can find them at any convenience store. If it says on the back how many decibels it protects against great, I have ones that go all the way up to 29 decibels. Earplugs are not expensive and they are well worth the few dollars you will have to pay for them.
- When getting ready for bed, squeeze the rounded end of the ear plug so it is flattened. Place the plug in your ear and hold it there until you can feel it has expanded. This should take only a few seconds.
- Repeat step 3 for the other ear.
- If you can still easily hear outside noises then the earplugs are not in correctly and you can take them out and try again.
- When your earplugs are securely fit get a good night's sleep!
- If you can still easily hear outside noises then the earplugs are not in correctly and you can take them out and try again.
- To remove earplugs you twist them while pulling them out of your ear. This is so that there is no damage done to your eardrums.
- When getting ready for bed, squeeze the rounded end of the ear plug so it is flattened. Place the plug in your ear and hold it there until you can feel it has expanded. This should take only a few seconds.
- Follow the instructions remove your earplugs in the morning. If your ears are sore that's perfectly normal since they weren't made to hold earplugs for a long time. Ignore the slight soreness and it will soon go away.
- Go through your day healthy and rested without being angry at the snorer!
Related wikiHows
- How to Know How Much Sleep You Need
- How to Sleep Better
- How to Adopt a Polyphasic Sleep Schedule
- How to Know if You Have Insomnia
- How to Avoid Sleeping and Yawning During the Day
- How to Get Back to Sleeping Normal Hours
- How to Stop Snoring by Using an Anti Snoring Mouthpiece
- How to Stay Up For Three Days Straight
- How to Cope With Insomnia
- How to Effectively Stop Snoring
Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Survive Sleeping in a Room With Someone Who Snores. All content on wikiHow can be shared under a Creative Commons license.
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