How to stop snoring

Research has revealed that people who snore have obstructive sleep apnea, which could increase the risk of developing heart disease. Snoring can be minimized or stopped in different ways. Sleeping on  side stops the base of  tongue and soft palate from collapsing to the back wall of throat that usually happens when sleeping on the back. This usually results in a vibrating sound when a person is asleep.

If sleeping on the side is difficult, a body pillow or taping tennis balls to the back of pyjamas can be a solution. Losing weight can help people who have recently gained weight and have started to snore as a result. Thin people do snore, but weight gain can occasionally squeeze the diameter of the throat, again causing it to collapse during sleep.

Drinking alcohol four or five hours before sleeping can make snoring worse and louder as it can reduce the resting tone of the muscle in the back of the throat. Some people who do not usually snore can sometimes snore after drinking. Lack of sleep can also play a significant part in the increase of snoring as, when a tired person goes into a deep sleep, muscles become floppier.

Opening nasal passages can minimize snoring if you have  cold or if your nose is blocked. A hot shower, a neti pot or nasal strips can help clear passages before bed. Replacing pillows can reduce allergens and dust mites that are present in the bedroom that may be contributing to snoring.

Sleep apnea, or obstructive sleep apnea OSA is a long-term condition and may require lifelong treatment for people who suffer from it. In most cases, this would mean losing weight, stopping smoking, limiting alcohol consumption and avoiding sedation and sleeping tablets, as well as sleeping on side instead of back.

People with moderate to severe OSA may have to use a continuous positive airway pressure CPAP device, which is a small pump that provides a continuous supply of compressed air through a mask that covers the nose and the mouth. Another treatment method is the mandibular advancement device MAD which is a dental appliance similar to a gum shield. It is worn over the teeth when you are asleep and aims to hold the jaw and tongue forward to increase the space at the back of the throat.
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Women are more fit than men

Women can process oxygen more quickly than men during exercise. Quick oxygen uptake places less strain on the body's cells and is considered an important measure of aerobic fitness.

The study compared oxygen uptake and muscle oxygen extraction between young men and women of similar age and weight during treadmill exercise. Women consistently outperformed men with around 30 per cent faster oxygen handling throughout the body.

Researchers discovered that women's muscles extract oxygen from the blood faster, which, scientifically speaking, indicates a superior aerobic system.
By processing oxygen faster, women are less likely to accumulate molecules linked with muscle fatigue, effort perception and poor athletic performance.
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Hot bath versus cold bath

 Scientists are finding more and more health benefits to having a quick blast of cold water, including boosting your immune system and easing low mood.

Experts say the best results come not from a cold shower or bath but alternating between hot and cold water.

This technique, known as contrast water therapy, involves showering for about 20 minutes, using hotter water for three to four minutes before suddenly switching to cold for one minute and then back again.

Standing under, or sitting in, hot water for several minutes opens up blood vessels in the skin and muscles, improving the flow of oxygen-rich blood.

 Switching to cold water for one minute makes the same blood vessels instantly constrict, reducing the flow of blood.
Over a 20-minute period this creates a ‘pumping’ mechanism, where more oxygen-rich blood flows into the muscles and tissues near the skin, while more deoxygenated blood (blood which has deposited its oxygen cargo into those muscles and tissues) is then pulled back through the veins to the lungs, to collect more oxygen.

This has been found to have numerous benefits, including, for example, helping to reduce muscle ache after exercise. During strenuous exercise oxygen-rich blood cannot reach the muscles to match the rate at which oxygen is used. In response, muscles release a substance called lactic acid which causes a painful burning sensation and can delay recovery after exercise.

However, contrast water therapy is thought to help rid the muscles of lactic acid and speed recovery.

The researchers studied 3,000 men and women aged 18 to 65 who were told to turn the shower to cold for up to 90 seconds at a time in the morning.

 The British Association of Dermatologists insists there is no research to confirm that contrast water therapy prevents skin ageing.

Hot and cold showers improve circulation and skin ageing is mostly a problem of poor circulation.

Also, the high level of cold receptors in the skin means a blast of cold water can trigger electrical impulses to the brain, which may have an antidepressant effect.

A study of 14 men at the University of Loughborough found those who had an hour-long soak in a 40C bath burned 140 calories on average equivalent to a half-hour walk and had improved control of blood sugar levels.

Researchers said hot baths raise levels of proteins that help regulate blood sugar and said ‘passive heating’ was a potential therapy for metabolic disorders such as type 2 diabetes.

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