We need to wake up to the problems of obstructive sleep apnoea

General Practitioners need to be much more alert to the signs of obstructive sleep apnoea (OSA) in their patients, after a UK survey highlighted the high prevalence of symptoms in the population.

British GP talking to senior man in surgery

The survey in question was conducted by by OSA UK, and involved almost 2,000 UK adults aged 25 and over. The survey found that OSA affects one person in five in the UK. However, many of those who suffer from OSA go undiagnosed, as only 12 per cent of men and 6 per cent of women with OSA have ever contacted their GP about it.

The condition is related to obesity, and this proportion is expected to rise in forthcoming years. However, awareness of the condition is currently very low and rates of diagnosis and treatment are lower in the UK than almost all other developed countries.

Leading OSA researcher, Professor John Stradling, from the Sleep Unit at Oxford’s Churchill Hospital, said: ‘The major problem is that patients are often reluctant to talk to a doctor about snoring, or abnormal sleepiness or fatigue, in case they are not taken seriously.’

Berkshire GP, Dr Robert Koefman an ENT specialist, added that more public awareness about OSA was needed and he added that the condition could lead to heart and lung disease amongst other things. ‘At the moment any form of treatment is very much a postcode lottery,’ he said. ‘We need more specialist sleep centres where people can receive appropriate treatment.’

Snoring and OSA are quite deadly and have serious effects. From heart disease to diabetes to impotence, it appears that there is no end to what can be caused.

OSA becomes more likely as people become older, mainly because BMI tends to increase with age. Typically, patients start to present symptoms from 40 onwards and may show a history of gradual progression of these symptoms over the previous five to 10 years.

Common symptoms include unrefreshing sleep, daytime tiredness, the need to sleep, snoring, witnessed breath-holding events and a dry mouth or headache on waking.

As a result of the growing concern for the problem, it was even reviewed this month by Saga in their monthly Newsletter, which highlighted that OSA may be regarded as a nuisance, but it leads to high blood pressure, heart attacks and stroke. It is also linked with a greatly increased risk of accidents at work and on the road caused by tiredness. The main contributory factors to the development of OSA are obesity, a large neck circumference (greater than 16 inches) and a lower mandibular retraction.

However many of us still do nothing to treat it – yet the treatment can be simple and highly effective if caught in good time.

Saga recommend wearing a mandibular advancement device (MAD) which they describe as a special gumshield to hold the lower jaw and tongue forward, creating more space to breathe normally by opening the previously blocked airway.

The most successful of these according to current research by the specialist research team at the leading NHS Hospital for this problem, Papworth, is the SleepPro Custom, a bespoke fitted mouthpiece which they recommend as the first line of treatment for snoring and mild to moderate sleep apnoea.

For those who have been identified with the problem, and referred for treatment, the hospital itself supplies other SleepPro stop snoring mouthpieces direct to patients, along with many other hospitals in the NHS system, which itself recognises SleepPro as an Approved product.

John Redfern


If you have high blood pressure you need to read this.

All data demonstrates that hypertension is almost unavoidable as we age, and once we reach the age of 55, we have a 90 per cent chance of becoming hypertensive. However that inevitability doesn’t mean we can’t do something about it. Step one is to modify your lifestyle: lose weight, exercise, and eat a wholesome diet – but there are other factors.Medical exam

What causes high blood pressure? The first culprits that pop into your mind are likely to be: eating too much salt, being stressed out all the time, and alcohol abuse. And you would be right. But there are also less obvious causes of high blood pressure, a condition that affects about one in three, or 78 million, adults in the U.S, and 15 million adults in the UK.

Sleep apnoea is one of these, and a common disorder that often goes undiagnosed, and leads to snoring, restless nights and possibly, elevated blood pressure. That’s because when your breathing is interrupted, the oxygen level in your body falls. Your brain then sends signals through your nervous system to increase the flow of oxygen to the heart and brain, thereby tightening up your blood vessels. Frequent drops in your blood oxygen level, along with reduced quality of sleep, can also trigger the release of stress hormones, which raise your heart rate and increase your risk for high blood pressure.

More than 45 per cent of Americans snore, and over 40 per cent of British adults do the same according to recent studies. Doctors, however say the common problem can be more than just a nuisance.

Recent research recently set out to find how reduced sleep quantity and quality could affect a person’s blood pressure. After monitoring their adult participants for 16 days, they found that when their subjects experienced prolonged periods of shorter sleep, they also registered substantially higher blood pressure numbers at night. While the size of the study was small, they presented their findings at the American College of Cardiology’s Annual Scientific Session in San Diego, California, on March 15th this year.

The healthy, normal-weight participants with ages ranging from 19 to 36 experienced a 4-day adjustment period before being split into two groups: one set who slept only four hours each night for nine days, and the other who slept for nine hours each night for those same nine days. They all also completed three days of recovery. Throughout the 16 days, the researchers monitored each subjects’ blood pressure 24 times throughout a daily cycle

Blood pressure levels naturally rise and fall in a circular pattern throughout the day. They tend to peak in the middle of the afternoon, and reach their lowest points in the middle of the night during one’s deep sleep. Now in this study, the sleep-restricted participants registered an average of 115/64 mm Hg during the night while their well-rested counterparts registered an average of 105/57 mm Hg. In addition to confirming that inadequate sleep limited the anticipated decrease in blood pressure with these figures, the experiment revealed a higher night-time heart rate in sleep-deprived subjects than those who experienced normal sleep.

We know that high blood pressure, particularly during the night, is one of the major risk factors for heart disease, and British and American adults typically do not get enough sleep.

This new study could also further demonstrate why sleep apnea is always considered a common contributor to high blood pressure. According to the National Sleep Foundation, this often-undiagnosed sleeping disorder creates pauses in a person’s breathing that lead to snoring and restless nights. That resulting decrease in sleep quantity and quality can lead to hypertension and heart disease, as well as possible mood and memory problems.

In the mild to moderate cases, patients are recommended to use quality bespoke oral appliances that are medically approved. These improve breathing and in doing so prevent the occurrence of apneas, and even reverse some issues already caused.

John Redfern


New research shows the impact of mouth breathing as a cause of snoring

If you sleep on your back, then you are more likely to snore than if you sleep on your side because of the effects of gravity on the upper airway. Basically, the tongue and soft palate fall back into the throat, narrowing the airway.

Alternatively if you usually sleep through the night with your mouth open, you probably snore just as much – but for different reasons.

Overweight Man Asleep In Bed Snoring

If this is the case a stop snoring oral appliance is the most beneficial way to prevent the problem. These are mouthpieces that are worn at night to hold the lower jaw and tongue forward, making more space to breathe.

However if you’ve been a heavy snorer for some time, there may have been damage to the nerves and muscles of the upper airway meaning that they’re more prone to collapse. This restricts the airway and vibrates the tissue of the tongue, causing it to block the airway and preventing you from breathing. This is called obstructive sleep apnoea, a condition that leads to interrupted breathing during sleep, and ­literally means “without breath”.

It affects around 4% of middle-aged men and 2% of middle-aged women, and studies indicate that 60% of those over 65 have OSA. Those affected stop breathing for periods of 10 seconds or more before waking with a loud snore or snort as the brain registers a lack of oxygen. Special oral appliances can be used to prevent this, or even to reverse it, and can be used by the majority of sufferers who have it in mild or moderate form. Chronic sufferers need special medical help. However, if it is left untreated, it can increase the risk of high blood pressure, diabetes, and even heart attack or stroke.

When we breathe in through the nose, air passes over the curved part of the soft palate in a gentle flow into the throat without creating unnecessary turbulence. When we breathe in through the mouth however, air hits the back of the throat ‘full on’ creating ­enormous vibrations in the soft tissue.

The most effective and reliable solution is a Chin Support Strap which, when worn at night, will help you to breathe through your nose.

A new online survey of American adults in February 2015 showed that a massive 61% of respondents identify themselves as mouth breathers, and when partners are taken into account it shows that 71% of beds are host to at least one mouth breather.

The most common signs of mouth breathing reported were being awoken by nasal congestion (75%) waking up dry-mouthed (61%) and snoring (37%).

The survey found that mouth breathing impacts the quality of sleep (64%) nearly as much as stress (69%). Mouth breathing impacts sleep more than a partner’s snoring (53%), noise (52%), and an irregular sleep schedule (51%).

Poor sleep can have a dramatic impact on energy, concentration and mood the next day and often can affect the sleep of a bed partner. The majority of respondents believe their (76%) or their partner’s (63%) mouth breathing has had a significant negative impact on how well they slept and according to the survey, more than 6 in 10 discussed the mouth-breathing problem with their partner.

Additional survey findings include:

  • Of mouth breathers surveyed, 54% reported they did not get a good night’s sleep the night before.
  • 56% reported they wake up at least two times each night due to mouth breathing.
  • Nearly three-quarters of participants who share a bed with a mouth breather said they are woken up at least once per night by their partner’s mouth breathing.
  • 59% of respondents sleep next to a mouth breather and 47% believe it impacts their ability to get a good night’s sleep.

If it’s you, or your sleep partner, try out a comfortable and problem-solving Chin Support Strap and wake up as fresh as a daisy after undisturbed sleep.

John Redfern


Will you give her what she really wants for Mother’s Day?

Not only is it International Woman’s Day this week, but Mothering Sunday also looms large on the horizon and the usual question comes to mind for all sons, daughters, partners and husbands.

Q. What does she want for Mother’s Day to make her feel appreciated and happy?

However, we shouldn’t really have to ask, as doing so would take away the magic, the surprise and the pleasure – and we ought to know in any case.

Should it be a lovely card, a bouquet of flowers, a potted plant, a delicious box of chocolates, her favourite wine, or a meal out to mark the occasion? Actually it should be none of these and lots of research has been done very extensively to prove it – and to find out what she wants most of all.

Young Woman Sleeping On Clouds

A.   She says she wants a really good night’s sleep.

2,000 adults were asked the question and they almost all commented on how much they slept – and whether it was undisturbed quality sleep.

Many mothers are simply hoping for the rare opportunity to stay in bed this Sunday, which seems like a fairly simple idea, but given the daily stresses and strains of normal work and home-life, many mothers simply don’t get the required amount of sleep each night.

Women only average just over 6 hours restful sleep per night and ideally they would love, and say they need around seven and a half hours, which is a level that research also suggests as it is the optimum amount for good health.

The University scientists who conducted this exercise found that just one week of poor sleep can seriously disrupt hundreds of genes that are closely linked to stress, immunity, and inflammation. We know the immediate sign of a lack of sleep all too well; and that is irritability, but it can be much worse.

Experts believe that insufficient sleep has become a worldwide epidemic, with chronic sleep deprivation linked to such serious medical problems as obesity, diabetes, cancer and immune deficiency. Obesity and weight gain of course can be a key cause of disturbed sleep through snoring and that is something that will accelerate these serious illnesses through oxygen deprivation to the brain, and lead on to obstructive sleep apnoea. Previous US research even found lack of could double the signs of skin ageing.

Other interesting key facts emerged which highlight the size of this problem for women, because although we always regard the man as the villain, particularly for snoring, that doesn’t seem to be the case any more.

·         More men than women are woken up by their partners – 11.5 per cent versus nine per cent

·         Snoring by a female partner kept one in ten awake while a further seven per cent suffered because of their own snoring

As a further sign that things have changed, more and more women are now bringing sleep-related concerns to their doctors, but the statistics aren’t pointing to the real problems that exist.  Men with the condition are likely to report snoring, snorting, or even waking up and gasping for breath – something that can be a sign of obstructive sleep apnea, and a dangerous condition. Women, on the other hand, are more likely to report fatigue, depression and un-refreshing sleep  – and overlook the fact that snoring plays a major part in this problem.

Many couples think they can solve the problem by sleeping apart but this only covers it up and doesn’t really change things. Simple mouthpieces, available for both men and women, are now widely used at night to stop snoring. Thousands of these SleepPro NHS Approved oral appliances are used throughout the UK and even issued and recommended by our leading hospitals and clinics – and they will safeguard your future health, and bring the refreshed feeling and a smile back to the morning awakening, simply by preventing dangerous snoring.

John Redfern


Is too much sleep bad for you? It depends on your age.

Getting enough sleep is vital for the health, particularly when you are younger. According to the National Sleep Foundation (NSF) teenagers function best obtaining 8-10 hours of sleep every night but that’s not the same if you’re older.

concept of aging and skin care

However, despite the popular stereotypical image that teenagers spend a ridiculous amount of time in bed, a new study reports that teenagers are increasingly sleep deprived. Researchers at Columbia University’s Mailman School of Public Health have found that the number of hours slept per night has decreased among teenagers in the US over the past 20 years.

Among their findings, published in Pediatrics, the researchers observed that female students, racial and ethnic minorities and students who are of lower socio-economic status were least likely to report regularly getting 7 or more hours sleep each night.

Without adequate levels of sleep, adolescents can find their abilities to think and reason impaired and become more prone to mood swings. Lack of sleep is also associated with mental health issues, weight gain, academic problems and substance abuse.

The NSF states that many teenagers also suffer treatable sleep disorders that can reduce the amount of sleep they get, including narcolepsy, insomnia and sleep apnea.

It used to be the case that people would brag about how little sleep they could get by on. Domestic diva Martha Stewart said she could run her empire on fewer than four hours a night, and Thomas Edison, the inventor of the light bulb, said he slept for no more than five.

But a growing recognition of the importance of sleep and the technological ability to monitor one’s sleep from the comfort of home have friends and work colleagues competing to see who can get the most quality sleep.

Cathy Barrick, Chief Executive Officer of the Alzheimer Society of Toronto, says she and her office colleagues routinely compare sleep reports from their personal sleep monitors. They wear Fitbits, Jawbones or other devices that slip around one’s wrist or under a pillow, monitoring things such as movement, heart rate and even body temperature. It’s pretty obvious to people when they’ve had a good or bad night’s sleep: They’re either rested or sleepy – but analysing the data helps put problems right.

Also By tracking changes in sleep habits, older adults or their carers may be tipped off to an impending stroke. Researchers have found that older adults who sleep for longer than eight hours each night are at a 46 per cent greater risk of stroke, according to a new study published in Neurology.

The researchers from the University of Cambridge and the University of Warwick followed nearly 10,000 people between 42 and 81 years old for almost a decade, having study participants record how much they slept a day and their quality of sleep. Most reported sleeping between six and eight hours (70 per cent), but 10 per cent slept more than eight hours.

Older adults who suddenly start sleeping longer hours are at an even greater risk than those who have always slept a lot, according to the study. “People who shifted over time from sleeping less than six hours a night to sleeping more than eight hours a night were nearly four times more likely to have a stroke than people who consistently slept an average amount,” said the co-author from the University of Cambridge.

Quality sleep matters – removing the problems that can be caused by snoring is a positive step to better health. Don’t neglect it by thinking it’s either harmless or merely amusing.

John Redfern


Where do we find most of the UK’s snorers?

A new survey shows that Scotland has more snorers, as a percentage of the population, than anywhere else in the United Kingdom.

Scotland topped the list of snorers with 61% saying either they or their partner snored. The East of England was second with 55%, West Midlands third with 52% and the North East, perhaps surprisingly, had the lowest figure as a snoring region with an incredibly low 9%.

UK Snorers

In total, almost 2.500 people in the UK aged 18 and over were interviewed. All of them confirmed that they were in a co-habiting relationship and were questioned about their sleeping patterns, habits and those of their partner.

The respondents were asked a series of questions that included ‘Does your partner ever wake you up in the night?’
Almost three quarters of respondents, 72%, stated ‘yes’ to this question that was split into two main categories. ‘With their snoring’ accounted for 42% and ‘moving around’ for the other 26%. Also, 13% admitted that at some time they had woken themselves up because of their loud snoring.

What is it like to sleep with a snorer?

It’s estimated that there are around 15 million snorers in the UK, and over two-thirds of these are men. Research carried out by the British Snoring and Sleep Apnoea Association reveals that two thirds of partners normally only manage between three and five hours sleep a night. Those sharing a bed with a snorer can endure a noise that can reach 100 decibels. So what impact does snoring have on a partner, and what can be done about it?

A leading consultant ENT Surgeon commented: “Sleep takes up between a quarter and a third of our lives and serves to refresh and restore our bodies, yet snoring is damaging for so many.”

“Severe snoring is not only socially disruptive to partners, and often leads to couples being forced to sleep in separate rooms at night. It can also signal more severe sleep disorders such as Obstructive Sleep Apnoea with which patients stop breathing periodically at night, waking up grumpy and tired with early morning headaches.”

“If you or your partner snore so badly that you cannot even share the same room, you need to do something about it immediately.”

One of the principal causes of snoring is obesity, which affects 25% of UK adults and 20% of children. Obesity rates have nearly doubled over the past 10 years in England.  Obesity has recently been described as the ‘new Smoking’ by The National Institute for Health and Care Excellence (NICE) in terms of its impact on health and the costs to the NHS.

In England 62% of adults were overweight or obese in 2012, which equates to 57% of women and 67% of men. Being overweight is lowest in the 16-24 years age group, and higher in the older age groups among both men and women. The UK population is growing, ageing and becoming more obese. Health care professionals should take every opportunity to address this growing epidemic of obesity and its associated problems.

John Redfern


Snoring and your sex life

A new study of UK consumers has found that 89% of people whose partners snore lose sleep as a result – and on average as much as 1.5 hours per night. With sleep being interrupted, men and women who have partners who snore are left tired and ratty, not to mention not in the mood to make love.

couple on the bed

In fact, more than half (54%) describe their partner’s snoring as irritating with 47% of couples arguing about their partner’s snoring at least once a week.  The situation is so bad for some that 25% had even decamped to a different bed or another room to get some sleep when their partner snored.

Nineteen per cent of respondents have even thought about breaking up with their partners due to snoring, and it is well documented that snoring is the third biggest cause of divorce after infidelity and money problems.

Some other interesting key facts from the study include:

  • More than 1 in 10 couples stated that snoring has had an impact on their sex life – either because they are too tired to make love or because they find their partner’s snoring a turn off.
  • Men find women snoring more unattractive if they snore than vice versa (9.8% compared to 3.7%)
  • More women than men take direct action with 10% of those asked admitting to pushing their snoring partners off the bed verses 3.7% of men
  • Over half of partners give the snorer a dig in the ribs – the most common preventative snoring tactic

If this is you or your partner then do something about it now – it’s so easy to stop snoring overnight with an NHS Approved SleepPro mouthpiece.

Not only could it save your relationship – it could save your life too.

John Redfern

The questionnaire for the study was designed by world-renowned sleep expert, Dr Chis Idzikowski, who is Director of the Sleep Assessment and Advisory Service, and President of the Sleep Medicine Section of the Royal Society of Medicine.

 


CPAP usage proved to cause Weight Gain

Obstructive sleep apnoea is a common and serious disorder in which our breathing repeatedly stops for 10 seconds or more during sleep. The number of times that it stops per minute is referred to as the AHI index. The disorder results in decreased oxygen in the blood and can briefly awaken sleepers throughout the night.

Sleep Apnea

Mild to moderate OSA can now be treated by the use of an oral appliance, and recent NHS research from Papworth, the leading UK hospital for sleep disorders, states this quite clearly and recommends the use of a SleepPro Custom mouthpiece as the first choice in every way. Chronic sufferers must of course use CPAP – a pump and mask system that forces oxygen through the obstructed airway throughout the night.

It has been long known that obesity increases the risk for sleep apnoea and there is reasonable data demonstrating even a 10% increase in baseline weight corresponds to a > 30% increase in the AHI index and a 6 fold increase in the risk of developing moderate to severe OSA.  It is also known that the most appropriate treatment for obstructive sleep apnea is weight loss – a 10% weight loss predicts a 26% decrease in the AHI. score

The logical assumption had been that treating obstructive sleep apnea with Continuous Positive Airway Pressure would result in improved physiological parameters and help obese patients who wanted to lose weight to be more able to do so.  A new study demonstrates the opposite is true.

CPAP users showed an increase in BMI and gained weight.

While the degrees of BMI and weight gain were not large over the very short course of the research (BMI increased by over 0.13 and weight increased about 0.5 kg) the finding of any increases in both BMI and weight were highly discouraging.  Results were published in Thorax.

Sleep apnea has many different possible causes but in adults, the most common cause of obstructive sleep apnea is the excess weight and obesity mentioned above, which is associated with soft tissue of the mouth and throat. During sleep, when throat and tongue muscles are more relaxed, this soft tissue can cause the airway to become blocked.

More than half of people with obstructive sleep apnea are either already overweight or obese, which is defined as a body mass index (BMI) of 25-29.9 or 30.0 or above, respectively. In adults, excess weight is the strongest risk factor associated with obstructive sleep apnea.

Each unit increase in BMI is associated with a 14% increased risk of developing sleep apnea, and a 10% weight gain increases the odds of developing moderate or severe obstructive sleep apnea by six times. Compared to normal-weight adults, those who are obese have a sevenfold increased risk of developing obstructive sleep apnea. But the impact of BMI on obstructive sleep apnea becomes less significant after the age of 60.

BMI isn’t the sole marker of obesity that is important. Men with a neck circumference that is above 17 inches (43 cms) and women with a neck circumference above 15 inches (38 cms) also have a significantly increased risk of developing obstructive sleep apnoea.

Regardless of age, untreated obstructive sleep apnoea can lead to serious complications, including cardiovascular disease, accidents, and premature death. So it’s important that anyone with signs and symptoms of obstructive sleep apnoea, especially loud snoring and repeated night-time awakenings followed by excessive daytime sleepiness — receive a medical evaluation.

Although modest weight loss improves obstructive sleep apnoea, it can be difficult for fatigued and sleepy patients to lose weight, so it is critical to treat the problem with the use of an oral appliance as soon as possible.

John Redfern

 


Treating obstructive sleep apnoea will help asthmatics

Trouble with breathing is becoming an increasingly widespread problem. Respiratory health worldwide is being challenged by poor air quality, substandard living conditions, and economic development. One result of this is a major increase in both asthma and obstructive sleep apnoea (OSA).

Close-up of a young woman using asthma inhaler in the park

As pulmonary issues like asthma become more prevalent in our population, the links to other potentially related conditions have also gained clarity. A newly published study observed the link between patients diagnosed with asthma and those potentially developing obstructive sleep apnoea.

Much like asthmatic patients can be affected by apnoea, the authors of some major new research noted that those with sleep apnoea can have greater effects from asthma, and that the treatment of one helps the other.

Obstructive sleep apnoea (OSA) occurs when a person stops breathing in their sleep due to blocked air passageways. It can also be responsible for excessive snoring. OSA and snoring typically occur because muscles and tissues in oral and nasal passages become too relaxed, leading to narrowed air passages. The condition can lead to severe health issues — and even sudden death — because of lack of oxygen to the brain.

Gasping for air during sleep, and teeth grinding are common symptoms of the disorder. Sleep apnoea can cause some individuals to stop breathing altogether for periods of 10 to 90 seconds or longer, and momentarily wake up at various times of the night, when left untreated,

OSA can heighten the risk of developing a variety of serious health issues, including heart attacks, strokes, high blood pressure, insomnia, memory loss, and diabetes. It can also be responsible for sudden cardiac death in sleep.

The research study into the Asthma & OSA relationship was conducted in the USA across 24 years, with a panel that underwent sleep studies every four years, and using respondents who were initially not suffering from OSA.

Over a thousand sleep studies were used on a panel that was 48% male and 52% female and had an average age of fifty years.

The key results were:

  • Of those who were diagnosed with asthma, over 25% developed OSA in the first four years alone which grew to twice that level over time.
  • Asthmatic patients who developed ‘new’ OSA in this way also reported habitual daytime sleepiness as a problem.
  • Amongst non- sufferers of asthma, newly developed levels of OSA were much lower at around 8% – although still a significant number.

While individually each condition presented its own set of challenges for treatment, the combined effect of both can be even more damaging.   “Accumulating evidence suggests a bidirectional relationship between asthma and OSA, whereby each disorder deleteriously influences the other,” the report said. “In cross-sectional epidemiologic studies, the prevalence of sleepiness, snoring, and sleep apnoea were significantly higher in participants with asthma.” Much like asthmatic patients can be affected by OSA, the authors noted that those with apnoea can have greater effects from asthma, and that the treatment of one can help the other.

Simple oral appliances go much of the way to improving the situation for sufferers of these two dangerous conditions and can event prevent the onset, as well as reverse OSA, if they are used early enough.

 

John Redfern

 


How to sleep better and prevent snoring and sleep apnoea

The average person spends one third of their life sleeping but studies suggest that almost half of us suffers from some form of sleep deprivation, with one half of that number doing nothing to help themselves sleep better.

Sleep deprivation, often caused by snoring, and in its worst form sleep apnoea, has been shown conclusively to contribute to depression, premature skin aging, increased stress, and serious impairment of both concentration and judgement. Worse still it is known to make a major contribution to diabetes, heart disease and strokes.

Sleeping Positions

While medication and therapy are possible solutions, getting better sleep may be as simple as finding the right sleep position and wearing a simple mouthpiece that will stop you snoring immediately.

You probably already know that the position you sleep in has a lot to do with how well you sleep — but did you know just how many pros and cons come along with each one? Of course, once we fall asleep, we may not have a lot of control over which position into which we curl our bodies… but it’s still kind of nice to know what’s going on while we’re asleep.

During sleep, our body should be resting not stressing and here are the best three positions for sleeping:

Side Sleeper
Pros – the foetal position, or sleeping on your side is the most widely used sleeping position. Some say that it is the most comfortable sleeping position because it reminds our body and brain of the comfort while inside our mother’s womb.  Sleeping on the side helps reduce acid reflux and heartburn. But which side is best?  For women who are pregnant, doctors suggest sleeping on the left because it is said to improve the circulation of the heart.
Cons – the first to suffer is the arm – right or left – whichever side you choose to lie on. The arm suffers numbness due to the compressed circulation in the blood vessels while the whole body rests upon it.

Stomach Sleeper – This can be usually observed in babies but this could not be done by pregnant women, for obvious reasons.
Pros – there are only two known advantages of sleeping in this position and those are the eradication of snoring and prevention for those people suffering with sleep apnoea.
Cons – a lot. Sleeping your stomach disrupts body functions while sleeping.  It is also one of the causes for spinal misalignment.  If you are suffering from lower back pain it may be because you have been sleeping this way. While sleeping on your stomach, the head is turned in order for you to breath.  This causes neck strains.  Chest pains can also be felt after sleeping in this position for long periods.
The cure – train yourself to sleep on your side. Put a pillow on your side to gently push your body to move while you sleep.  Or put a pillow below your hips to assist your spine while sleeping on stomach position.

Back Sleeper – the best position ever!
Pros – sleeping on your back has a lot of benefits especially for your spine. It maintains the alignment of your spine and neck. If you are worried about wrinkles then this position is best way to avoid getting them while you sleep since the face is devoid of any crushing.
Cons – for those suffering from snoring and sleep apnoea, sleeping on your back promotes this. Gravity is the culprit.  Sleeping on your back forces the tongue to move back, blocking air passages.  Using a good pillow works, but not too many, since a curved neck during sleep also blocks the air passageways.

We usually sleep in the position that we find most comfortable but during the night it changes, and most of the time, we wake up in a different position than the one in which we fell asleep.

Add the stop snoring mouthpiece to this – for which we have many times stressed the benefits – and blissful sleep awaits you followed by a refreshing feeling each morning.

John Redfern