Snoring can cause Women to put on weight

Lack of sleep affects food choices and if you don’t sleep well it can cause you to choose more high-calorie foods. So, not only does being overweight cause you to snore, it would appear that snoring causes you to gain weight too.

It’s obviously normal for a poor night’s sleep to affect you the next day and make you feel tired; if it’s a constant problem then it could have some wide-ranging effects on your health.

Several studies have suggested that a lack of sleep can increase the chance of weight gain and obesity. It may be that a lack of sleep affects hormones that help control our appetite, that people eat more calories to make up for the tiring effects of lost sleep, or that people who stay up late tend to sleep less overall and eat more calories during their extended waking hours.

Snoring and Weight gain

However, these are mostly theories, as few good-quality studies have explored the link between sleep, eating, and weight gain. To help fill this gap in what we know, researchers recruited 225 healthy, non-obese people (aged 22 to 50 years old) to live in a sleep laboratory for 12 to 18 days.

They randomly selected participants to have five nights of either:
Restricted sleep, with four hours in bed, from 4 a.m. to 8 a.m., or
Unrestricted sleep, with 10 hours in bed, from 10 p.m. to 8 a.m.

During the day, people had regular meals and could also eat at other times, as food was always available in the kitchen. What food they ate and their weight were closely monitored, so the researchers could compare the two groups to see whether restricted sleep increased the chance of weight gain.

What did we learn?
People who had restricted sleep consumed more calories than those who had unrestricted sleep.
All of the extra calories – around 550 per day on average – were from food consumed between 10 p.m. and 4 a.m.
When eating late at night, people also got more of their calories from higher fat foods than at other times of the day.
On average, people with restricted sleep gained nearly a kilo of weight, while those with unrestricted sleep gained only one-tenth of a kilogram.

How reliable is the research?
This was a good-quality study. However, it’s worth noting it only included people who were healthy, fairly young, and not obese. So it’s not clear whether these findings will definitely apply to other groups of people. Also, the participants weren’t able to exercise during the study and might not have had access to all the foods they usually ate. These things might have had an effect on the findings.

What does this mean for me?
It provides good evidence that restricted sleep can increase how many calories you eat and leads to weight gain, at least in the short term. If you tend to stay up late and/or get little sleep, it may be especially pertinent to you as after 10 p.m. was when people typically got their extra calories, rather than during the day.

By John Redfern


Snoring, sleep apnoea, and sleep loss in women

Snoring, and sleep apnoea in particular, were both generally considered to be conditions predominantly affecting men but we now know this not to be the case, with the ration of men to women estimated at approximately 2:1. Since sleep apnoea is mainly a problem that is self-reported , men were more likely to seek help for this and heavy snoring, even if prompted to do so by their partner.

Approximately 50% of women snorers are believed not to report their symptoms to their GP, mostly due to being embarrassed. Some studies show that as many as 90% of more severe cases go undiagnosed in women, and women have a tendency not to report apnoea events, choking or restless sleep, whereas most men did report these matters.

Treatment however can be both simple and inexpensive and it can prevent major health problems in later life. Sufferers are often put off by the thought that the treatment most used historically was CPAP, where air is forced via a mask into the lungs throughout the whole night. More recent thinking is to recommend the use of an oral appliance for mild and moderate cases of sleep apnoea.

Sleep apnea in womenComparison showing Continuous Positive Airway Pressure (CPAP and an Oral Appliance (MAD)

The contrast is shown in the photography above where one patient is using a mask

for CPAP and the other an oral appliance – just distinguishable in the inset, with the result that this method is now much more appealing to those who suffer – both men and women. This treatment, although not quite so effective, works very well.

Snoring often results in a disturbed night and it is very common to hear a comment such as – “I barely slept last night. I just couldn’t get comfortable” – or – “I tried to fall asleep, but my mind kept racing.”

Sleep, and the lack of it, is a common talking point, and disturbed sleep generally is much more common in women than men. A woman’s experience of sleep loss is different and sometimes feminine factors are involved that may cause and maintain sleep difficulties. However, focusing on quality sleep is important to help prevent many aspects of both physical and mental health.

Disruption of sleep leads not only to daytime sleepiness, but memory lapses, weight gain, headaches, irritability and poor work performance overall. It can also contribute to psychological disorders such as depression and for the more severe cases, there’s an increased risk of high blood pressure, premature heart disease and stroke.

It’s not an area to neglect.

The best solution is an approach on several fronts including exercise, reduced alcohol consumption, healthy eating and treatment for the sleep apnoea or heavy snoring which will stop the snoring immediately whilst other things take time.

There are several treatment solutions including surgery, CPAP (Continuous Positive Airways Pressure) a full-face mask which works by stopping the airways from collapsing, or a mandibular advancement device, like a sports mouth-guard, that holds the lower jaw slightly forward, making more space to breathe.

Many women now opt for the mouthpiece. It’s easy to wear, quite comfortable, non-claustrophobic unlike the mask, and doesn’t create dryness of the mouth, which CPAP has a tendency to do. Mouthpieces are easily acquired as they are non-prescription, but some are NHS Approved, which is preferable, and they will bring you immediate results.

SleepPro now have a special product in their range dedicated to women only – the only oral appliance technology company to do so.

By John Redfern


Massive increases recorded in the number of women who snore

Women in particular do not like to think they snore – there’s a stigma attached to it – yet they now account for 40 per cent of snorers,” says Dr Martin Allen, who is a consultant physician at the University Hospital of North Staffordshire, and a spokesperson for the British Lung Foundation.

Snoring damages health

Previously considered by many to be a predominantly male domain, it is now women who account for almost half of the snoring problem in the UK. There is no denying that it is predominantly their changed lifestyle that has caused the problem, and again there is massive proof to support this. Latest figures show that women are seeking to resolve it however, and are dealing with it in a number of ways, dependent upon the problem’s severity.

Clinics are now advising 10 times more women snorers than 2 years ago – and the problem is conclusively a result of drinking, smoking, and weight gain. As well as the health problems previously mentioned, fatigue and irritability are also often a major result of having that disturbed night’s rest.

As we are all aware, stopping smoking is difficult, even in Stoptober, drinking tends to be an important part of all our social lives, and losing those extra pounds is harder work still, which can often necessitate lots of time and expense at the Gym in the early morning or after a busy day – which is not always convenient.

The majority of women snorers can stop snoring immediately through the use of a simple oral appliance that has previously been targeted at men alone; it’s fast, unobtrusive, and inexpensive. It’s a simple mouthpiece that helps to keep the airway open at night when asleep. No prescription is required and some products in the UK already have NHS Approval Status having been tried and tested for many years. It’s both fast and effective and it can stop your snoring whilst you’re working hard correcting those other lifestyle issues.

SleepPro are the leading British company in this field and their oral appliances are recommended by Clinics, Doctors, and Dentists throughout the world. As well as having full NHS Approval they have a recorded 98% success rate for product effectiveness, which at the end of the day is what counts most.

To meet this new and rising demand from women they have now taken it further and are the first to produce a specially produced mouthpiece for women that has now become available land was launched just this week.

Look for new SleepPro Woman – it’s pink, not the traditional male blue, and in the early sales period, there’s a pound donation from every sale going to support the vital research carried out by the Breast Cancer Campaign – appropriately named #wearitpink.

By John Redfern


Snoring tops the new “Hate List’ for bedroom annoyances

We all need a good night’s sleep regularly but in a recent nationwide survey in the United Kingdom, snoring topped the list of our most hated bedroom annoyances by a country mile and came top of the list with 54% in the poll taken in this multi-response survey.

Maybe it’s not a lot to ask from a loved one, but sound, restful sleep is incredibly important to our lives in so many ways, and we seemingly fail to make it possible for each other. Millions of people in Britain are losing vital hours of good sleep because their partner is disturbing their sleep.

To put it in perspective, an adult needs to get at least 8 hours restful and undisturbed sleep each night for their mind and their body to perform at their best the next day. This is not happening.

A whopping 74% claim that they lose at least one hour’s sleep per night and that’s the same as going one night each week without going to bed at all.

Snoring causes arguments

One fact is new – and that is that we are owning up to snoring at last, whereas we either used to dismiss it altogether or simply regard it as a joke. The same survey showed that 44% of us owned up to snoring.

There are other reasons too for these disturbed nights, as well as snoring, but this was by far the leading ‘annoyance’ with couples, and many of these bad habits seem to be turning our bedrooms into battlefields.

Leading the way in the table of hates and dislikes were these:

Snoring 54%

Hogging the duvet 46%

Sleeping naked 41%

Restless fidgeting 40%

Stealing partner’s space 36%

Passing wind 34%

Bad Breath 27%

Sweating 26%

Allowing pets into bed 17%

Sleep Talking 17%

Most of these problems can of course be solved – including snoring.

Bedtime however was considered important, and more than half of the couples that were interviewed stated that they enjoyed quality time in bed with their partner, with pillow talk playing an important role for some 59%, particularly those with children. It gave them time to discuss family matters, plans, future holidays, and of course the dreaded subject of in-laws.

So despite the warfare, it’s a good opportunity for couples to bond and take key decisions together as long as the overall conditions are right for a good night’s sleep.

We should maybe focus on the annoyances and eliminate them – after all it’s so easy to do that, and the overall results could be so beneficial to both marital life and future health.


#Stoptober • Is Smoking Ruining Your Sleep?

#stoptober
The successful Stoptober campaign is under way yet again and as well as assisting you to stop smoking, it can help you in other ways – such as stopping snoring. Snoring happens for lots of different reasons and sleep disorders of this type can be caused by genetics, body weight, or simply age. However we know that smoking can make you snore.
Although smoking can make you snore there are several ways it can do this. The first and second ways are quite obvious. Firstly it can dry out your throat very quickly which isn’t a major cause of snoring, but it can contribute to it. The second way smoking can cause snoring is by direct irritation. When you smoke, the smoke itself irritates your mouth and throat including the mucus membranes and the bronchial tubes. That may not sound like much, but it is.
Because your airway is quite small to begin with, it takes very little for it to be constricted enough for you to start to notice, and all of the irritation that is caused by cigarette smoke leads to inflammation. In such a small space inflammation is not a good thing and it’s enough to constrict your airway and cause you to snore – sometimes very heavily.
However there is actually a third way in which smoking is related to snoring. For some people, smoking causes them to actually create more mucus and if you’re producing too much mucus it can take up space in your airway and make you snore. There is no way to get rid of it completely but reducing your milk intake and increasing the amount of water you drink will help.
Solutions
Even ex-smokers are more likely to snore than someone who has never smoked. However, just because there isn’t an easy solution to the problem that doesn’t mean that the symptoms cannot be treated.
Obviously you can stop smoking. Otherwise, your best bet is probably a simple mouthpiece that you wear at night when sleeping. The mouthpiece is the best way to open up space through the airway and this will prevent you from snoring. It’s comfortable fast, and inexpensive – and can help stop or restrict other associated problems with your health – as well as quite often saving relationships.

Smoking leads to snoring

Smoking affects your sleep in several ways – all to do with the active ingredient, nicotine.

  • Depending on your level of use and dependence, your desire for additional nicotine during your sleep may cause you to awaken and this may lead to insomnia.
  • Nicotine itself is a stimulant and the use of it too close to bedtime may also make it difficult for you to fall asleep.
  • Smoking also is associated with a disruption of the basic structure of your sleep – called the sleep architecture – and this comprises a number of very important stages. Research shows that smokers take slightly longer to fall asleep, sleep less, and have less deep sleep.

For those who quit smoking, these differences in sleep architecture do not persist. So if you smoke and you also have disrupted sleep, this may be yet another very important reason why you should quit.

Stop Now….before it’s too late.

By John Redfern