Ep. 4 This week I am hitting the mute button on a common yet often misunderstood nightly disturbance - Snoring! It’s the punchline to countless jokes, but when the laughter fades, the reality sets in: snoring isn’t funny when it is 2am and you are reaching for your ear plugs or jolted awake leaving you feeling exhausted the next day. Together, we'll unravel the mysteries behind the 'why' of snoring and, more importantly, explore the 'how' to effectively manage and reduce it naturally. Get ready to elevate your knowledge and equip yourself with actionable tips, tools and strategies that you can implement right away to foster a more serene, uninterrupted night's sleep.

Tools:

Snore Relief Cheat Sheet

Home Sleep Testing

The Doze Products:

Breathe Balm

Mute

4-in-1 - Diffuser, Humidifier, Sound Machine and Night Light

Essential oils - Peppermint and Eucalyptus

Resources

Lion Pose - Yoga

https://yogainternational.com/article/view/simhasana-lion-pose/

Tongue Exercises

https://www.youtube.com/watch?v=wNscQ3bGxNk (3:05 + 3:40 Timestanps)

Acupuncture

https://asdesignedwellness.com/acupuncture-helps-with-snoring-problems/

Acupressure Points for Snoring

https://www.youtube.com/watch?v=oSrXQyoJTO0

Sleep Apnea Solution - The Didgeridoo! - Buffalo TMJ - Dr. Jeffrey Dolgos, DDS

https://www.youtube.com/watch?v=vmldhEAsGjw

References:

Myofunctional Therapy to Treat Obstructive Sleep Apnea: A Systematic Review and Meta-analysis : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4402674/

Acupuncture for Obstructive Sleep Apnea (OSA) in Adults: A Systematic Review and Meta-Analysis : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7079261/

Application of Standardized Yoga Protocols as the Basis of Physiotherapy Recommendation in Treatment of Sleep Apneas: Moving Beyond Pranayamas

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6848556/

Chapters:

00:00:00 - Introduction to the topic of snoring

00:01:19 - Causes of snoring: anatomy, sleep position, muscle tone, etc.

00:03:28 - Snoring as a potential sign of sleep apnea

00:04:25 - Different types of snorers and their characteristics

00:06:15 - Solutions for managing and reducing snoring.

00:07:14 - Setting up the bedroom for better air quality.

00:08:03 - Using essential oils to reduce nasal swelling.

00:09:22 - Optimizing sleep position to minimize snoring.

00:10:45 - Lifestyle tweaks for quieter nights: weight loss, alcohol reduction

00:11:18 - Dehydration can lead to snoring and dryness in the throat.

00:12:05 - Nasal rinses and nasal strips can help with nasal blockage.

00:12:44 - The mute nose dilator is a recommended snore remedy.

00:13:12 - Anti-inflammatory foods and supplements can alleviate snoring.

00:14:06 - Drinking ginger tea with honey can reduce snoring.

00:15:00 - Avoiding heavy meals and dairy before bed can help.

00:15:48 - Acupuncture, acupressure, and yoga can reduce snoring.

00:17:13 - Throat exercises and playing the didgeridoo can strengthen airway muscles.

00:19:10 - Over-the-counter mouth guards and mouth taping have limitations.

00:19:31 - Frequent and loud snoring may require consultation with a sleep specialist.

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