Sleep deprivation and bad quality sleep have been linked to weight gain for years. But new research gives us much clearer reasons for why that is. Here are the five most common explanations for why you might have put on a few pounds...
1) Poor sleep is interfering with your appetite. A lack of sleep messes with the hormones that trigger and put a dampener on your appetite. A bad night’s sleep could dull the effectiveness of peptide 1, a hormone produced in your intestine that encourages you to feel full. Similarly, it could also promote the production of ghrelin, the hormone that makes you feel hungry. This leaves you with an appetite that can be hard to satisfy, even when you’ve eaten enough food.
2) Being tired makes eating feel extra pleasurable. When you’re sleep deprived, levels of endocannabinoids in your brain increase. These compounds are linked directly to your appetite, and they work on the reward system of your brain – meaning you get feelings of pleasure when you eat. (THC, the active ingredient in marijuana, also turns on these compounds. That’s why people tend to “get the munchies”.)
3) Lack of sleep messes with your gut bacteria. Changes to your gut bacteria can mess with your ability to process nutrients. During the Swedish study, scientists noticed that after just two days of sleep loss, the volunteers’ bacteria mirrored those seen in the guts of obese people.
4) Poor quality sleep makes you burn fewer calories. While studying a volunteer group, the research team found that the men burned 5-20% fewer calories after a night of no sleep. This calorie-burning was included in tasks as basic as breathing and digesting food.
5) Skimping on sleep makes you an impulsive eater. Being sleep deprived doesn’t just affect your body – it affects your eating habits too. The research team found that when people were tired, they bought food higher in calories and quantity than when they were well-rested. This is probably because sleep deprivation impairs your higher-level thinking – it boosts your chances of being impulsive.
The National Sleep Foundation recommends that most adults get between 7-9 hours of sleep every night. Make sure nothing is disturbing your sleep; you could see big changes in your weight and your health.
Having a dry mouth is the main reason why people wake up with bad breath. When we go to sleep, our saliva production decreases. But many people who snore or have sleep apnoea experience severe drying of the mouth because they tend to breathe through their mouths instead of their noses. Saliva is a natural antibiotic, and a dry mouth means that bacteria are able to flourish.
When someone snores, their airway is narrowing far too much. Fast-travelling air is pulled through it when they breathe, dehydrating the tissue at the back of their throat, and causing it to vibrate. This sound is what we know as snoring. If the person’s body feels like it isn’t getting enough oxygen, it might open their mouth to try and increase the air flow. But breathing through your mouth speeds up the drying process, and it results in bad breath come morning.
How can you fix bad breath caused by snoring?
There are several options to choose from when it comes to fixing your bad breath. Using a snore guard is one method – a sort of mouldable mouth guard that encourages you to breathe through your nose by blocking your mouth. Nasal dilators can also be used: small devices that you insert up your nostrils to reduce any resistance to incoming air. However, some people can find these uncomfortable to sleep in.
Another option is to use a nasal spray, or nasal strips. If you’re breathing through your mouth because your nose is blocked, then anti-snoring nasal products will help open up your airways again. Many people with colds start to snore when they become ill – using a nasal spray or nasal strips helps them sleep peacefully through the night.
Remember: mouth-breathing isn’t normal
Breathing through your mouth is abnormal, and if you already snore, it could be a sign of a more serious condition like sleep apnoea. Visit your doctor if you’re worried about your mouth-breathing – ignoring it could lead to high blood pressure and even coronary heart disease. Dealing with your bad breath now means that you’ll reap other health benefits in years to come.
Despite the National Sleep Foundation recommending that teens get 8-10 hours of sleep per night, many are sleep deprived, and get far less. With schools and universities starting lessons early, some young people only manage 5 or 6 hours of rest before they have to wake up.
However, this has nothing to do with bad self-organisation. When puberty kicks in, new circadian rhythms do too. Teenagers experience a “delayed sleep phase”: this means that while their adolescent brains are shifting into their final developments, their circadian rhythms are reset.
Before this change, they might have felt sleepy at around 9pm or 10pm. But this shift in hormones means that they are more likely to start feeling tired from 11pm onwards, with some rhythms fluctuating as late as 1am. Even if you encouraged your teenager to go to bed early, they’d only lie awake until their own sleeping pattern kicked in.
Research has shown that nearly two thirds of young people are sleep deprived. Helping your teenager achieve a good amount of sleep is important; if a person is regularly starved of sleep, it can cause a variety of health problems like obesity, hypertension and depressive disorders. If your teen also suffers from snoring or sleep apnoea, the risk of developing these health problems increases. If you suspect your child might be waking in the night because of sleep apnoea*, you should take them to see a doctor as soon as possible.
Tips for helping your teen get a good night’s sleep include:
1) Creating a comfortable sleeping environment for them, by making sure their bedroom is cool and quiet.
2) Encouraging them to spend time outside, as natural light produces melatonin, a hormone that tells our bodies when to sleep and when to wake up.
3) Creating a routine where they can get used to going to bed and waking up at a similar time each day.
For more information on sleep deprivation and sleep apnoea, see the tab above entitled Do I Have Sleep Apnoea?
*When we sleep, our airways relax and narrow. If the airway narrows too much, fast-travelling air is pulled through the airway, causing the soft tissue in the back of our throats to become dehydrated and vibrate. This sound is called snoring. In some cases, the airway becomes so narrow that the walls of the airway stick together and close up. This usually happens for 10-30 seconds, but can occur for longer. When the airway finally opens up again, the sleeper will emit a loud, violent snore. This is known as an apnoea.If it's left untreated, sleep apnoea can become a serious condition. If you suspect that you or your child suffer from sleep apnoea, we recommend that you see your doctor as soon as possible.
The National Sleep Foundation recommends that adults should try to get 7-9 hours of sleep per night. But for those growing older, that number drops to 7-8. This might not seem like much of a difference, but as middle-age approaches, you might start to wake up in the night. This shortens your overall time spent asleep.
With hormonal changes to contend with, women will find this period in their lives an especially difficult time to nod off. Here are five reasons why you might be struggling to get a good night’s sleep.
1) Your internal clock has shifted. In our teenage years, we don’t feel the need to sleep until much later on in the night. But as you grow older, new circadian rhythms kick in, and you tend to start feeling tired earlier on. This means that you might start to feel more alert in the mornings, which can come as a surprise to former night owls.
2) You’re waking up in the night. When we get older, we become much lighter sleepers. This is because our brain waves no longer reach the same heights they used to. These high spikes make sure we slip into a deep, restorative slumber – but when our brain waves don’t climb high enough, we turn into light sleepers. As a result, people find themselves waking up frequently in the night. This problem is made even worse if your partner snores, or uses the bathroom a lot. If snoring is an issue that disturbs your sleep, you can find more information about solutions on the Products tab above.
3) You have a sleep disorder. Sleep apnoea is a frustrating condition that many people are completely unaware they suffer from. If you have a good bedtime routine, but still find yourself nodding off during the day, sleep-disordered breathing could be to blame. A decrease in your throat’s muscle tone often accompanies ageing, and this can make it harder for your airway to stay open while you sleep (causing you to snore). In some cases, the airway becomes so narrow that the walls stick together and close up. This usually happens for 10-30 seconds, but can happen for longer. When the airway finally opens up again, you’ll make a loud, violent snore. This is known as an apnoea. Because your body has to constantly wake itself up in order for you to breathe, you’ll spend the next day feeling tired and unrefreshed. If you suspect you have sleep apnoea, you should see your doctor as soon as possible. In the meantime, you can find more information on sleep apnoea on the tab above titled Do I Have Sleep Apnoea?
4) The menopause is kicking in. Hot flashes can be your worst enemy when you’re trying to get a good night’s sleep. As well as not being able to regulate your body temperature, sleep-disturbing mood disorders and snoring can also crop up as a result of menopause. You’re more at risk of developing sleep apnoea too – estrogen and progesterone maintain your airway’s muscle tone and keep it from collapsing. As these hormone levels drop, the risk of sleep apnoea increases.
5) You’ve got Restless Legs Syndrome (RLS). This is a neurological disorder that is frequently undiagnosed. If you’ve got RLS, you’ll experience a strange, restless feeling in your legs. This is followed by the uncontrollable urge to move your legs to get rid of the feeling. Lying down and trying to relax only makes the feeling worse, which is why it can stop you from getting a good night’s rest. The more this happens, the more likely you are to experience insomnia and daytime sleepiness.
Getting a healthy amount of sleep is important. If your problems persist, it’s time to talk to your doctor. Your sleep is well worth it.
Every year around 125,000 adults suffer heart attacks or stroke through high blood pressure that could be reduced if they knew to stop snoring.
You probably know that you snore. But, you might not know your blood pressure or even what your blood pressure should be. That is why Blood Pressure UK are promoting ‘Know Your Numbers Week’ starting on 18th September.
What is high blood pressure?
Your Doctor measures your blood pressure and gives it as 2 numbers. The first number measures the pressure of your blood as your heart beats and pushes blood around your body. The second figure measurers the pressure of your blood as your heart rests between beats.
If the first number is more than 90 but less than 120 and the second number is between 60 and 80, then your blood pressure reading is ideal and healthy.
However, if that first figure is between 120 and 140, then you are in ‘pre-high blood pressure’. Over 140 and you have ‘high blood pressure’. This can also be known as hypertension and is a key factor in your risk of heart attack, stroke and even kidney disease.
How is blood pressure damaging to your health?
Your blood carries oxygen from your lungs and other nutrients around your body. It needs to be under some pressure to move it through your blood vessels. The beats of your heart supply the pressure that pushes your blood through these vessels.
Snoring is a sign that your breathing is not as efficient whilst you are asleep. Inefficient breathing results in not enough oxygen getting to your lungs. Therefore, your heart has to beat harder and faster to get oxygen around your body. This extra work creates a higher than normal pressure in your blood vessels. Over worked hearts are more likely to fail, potentially sparking a fatal heart attack. Over-stressed blood vessels are more likely to leak or even burst. Blood leaking into the brain is the cause of stroke.
Research is providing more and more evidence that sleep related breathing disorders, such as obstructive sleep apnoea (OSA) – an extreme form of the disorder characterised by heaving snoring are linked to high blood pressure.
Know your Numbers – Snoring and high blood pressure
There are about 25 million snorers in the UK. That is about 40% of the population. An estimated 1.5 million adults in the UK are thought to have the severe snoring condition OSA. 85% of these are undiagnosed and untreated. An estimated 50% of patients with hypertension also have OSA. Studies into the effect on blood pressure, for patients receiving OSA treatment showed that it is also lowered their blood pressure.
How to stop snoring and reduce your risk of hypertension
Studies indicate that taking action to reduce your snoring, or other sleep related breathing disorders, can help reduce your blood pressure and your risk of heart attack and stroke.
If you think you might have the severe sleep related breathing disorder OSA Obstructive Sleep Apnoea you should see your doctor. Stop snoring and OSA therapies might include CPAP, constant positive airway pressure and the Snoreeze Oral Device.
Snoreeze offer a range of snoring relief nasal and throat sprays, throat rinse, dissolve in the mouth oral tabs and external support nasal strips, all developed to relieve airway narrowing and increase the natural hydration of your nasal and throat lining.
For heavy snoring, the Snoreeze Oral Device helps maintain a free and silent airflow through the airways and throat, in the form of a fully adjustable mouthpiece that gently holds your jaw forward as you sleep.
*Sleep apnoea is a common disorder in which you have one or more pauses in breathing or shallow breaths whilst you sleep. Breathing pauses can last from a few seconds to minutes. They may occur 30 times or more an hour. Typical, normal breathing then starts again, sometimes with a loud snort or choking sound. If you suspect you have OSA, we recommend you see your doctor.
Thursday 14th September is National Quiet Day. A day for putting a little peace and tranquillity into your busy, noisy and never a quiet moment for yourself day. But to get the best from National Quiet Day you need to begin and end the day with a restful, quiet, good night’s sleep for yourself.
A good night’s sleep is essential to you getting and giving your best whether that is in your career at work, your relationships, home or your performance on the sports field.
Snoring – The noisy thief in the night!
Snoring is one the great disrupters of sleep, it will also disrupt your wellbeing by day. In a recent survey of couples, 43% said that their partner’s snoring disrupts their sleep.
This could mean one partner in almost half of UK couples starts their morning after insufficient sleep to see them through the day.
Considering that a snoring partner can generate as much noise as a nearby hand drill, lawn mower or even a motorcycle, it is not surprising that snoring is the great sleep-stealer of our times.
The good news is that 37% of snorers voiced concerns that their snoring disrupted other peoples sleep. So, there is a good chance that your snoring partner is already willing to help you help them to stop snoring.
Silent the noise that steals your sleep
It is all about vibrating air. Air passing quickly over the delicate lining of your airways causes them to vibrate – like when you blow over a thin piece of paper held in front of your mouth.
Throat and nasal cavities act as echo chambers, amplifying the vibrations until they are loud enough to wake you, your partner may sleep on regardless.
Reducing these vibrations is the way forward to a quiet night, with truly restorative sleep, resulting in a great start to your day.
Turn National Quiet Day into your personal quiet night – every night!
Two things make vibrations that cause snoring worse rather than better.
Narrowed and congested airways – Airways narrowed by sleep-relaxed muscle tone, swelling caused by allergies and blockages caused by catarrh all have the effect of forcing air to travel more quickly through what little space is left.
Dryness and dehydration – faster moving air dries out the delicate, moist lining of your throat and nasal passages. Dry surfaces vibrate more readily than moist ones and the fast moving air drives even great vibration and louder snores.
Snoreeze offer a range of snoring relief nasal and throat sprays, throat rinses, dissolve in the mouth oral tabs and external support nasal strips all developed to relieve airway narrowing and increase the natural hydration of your nasal and throat lining.
For heaving snoring, the Snoreeze Oral Device helps maintain a free and silent airflow through the airways of the nose and throat. Quickly and simply moulded to fit your teeth, the device is a fully adjustable mouthpiece which gently holds your jaw forward as you sleep.
Make National Quiet Day the start of your personal quite night with Snoreeze, snoring relief aids.
What is a Snoreeze Nasal Strip?
Voted Favourite Snoring Support Product in Vitamin Awards 2017!
Watch top cyclists, athletes, even basket ball players and you’ll see what looks like a piece of coloured sticking plaster across the bridge of their nose. What is it? How does it help them compete and how can it help you stop snoring?
What you can see is called a nasal strip. It is a bit like a sticking plaster but stiffer and more ‘springy’. Placed sticky-side down across the bridge of your nose – just below where the upper bone part joins the flexible lower part – and the springiness stops your nostrils collapsing when you breathe in.
Nasal strips improve athletic performance by helping breathed-in air flow more easily through your nostrils. Easing the flow of air through your nose not only helps you breathe more efficiently during exercise, it can also help reduce your snoring while you sleep.
Breathing Through Your Nose Can Help Reduce Snoring
During sleep the lining of the throat relaxes and collapses into the airways. Breathed-in air races through these narrowed airways generating the vibrations that are amplified into the sound of snoring.
Snoring can be made worse by forcing more air to be breathed in through the mouth than through the nose. Anything that stops you breathing through your nose and forces you to breathe more through your mouth is likely to make your snoring worse.
Help Yourself Stop Snoring By Breathing Better Through Your Nose
Illness such as a cold, or allergies to such things as pollen, dust or animals can cause the delicate lining of the airways to become inflamed, swollen, and narrowed. Injury such as a broken nose, and physical features such as polyps or a deviated septum, can narrow one or both nostrils restricting how much air can be breathed through the nose.
Your body needs to breathe while you sleep. Air that can’t be breathed through a blocked or congested nose must be made up for by air breathed through the mouth. Mouth breathing during sleep increases the chance of air turbulence at the back of the throat where snoring starts.
Snoreeze Nasal Strips Ease The Congestion That Causes Snoring
Breathing through a congested or partially blocked nose collapses the sides of the nostrils making the congestion worse. Extra support in needed to prevent the side of the nostrils from collapse and keep your nasal airways open.
Like the nasal strips used by athletes, Snoreeze Nasal Strips provide gentle support to the outside of your nostrils preventing them from collapsing when you breathe in. Using a Snoreeze Nasal Strip is easy. Just peel off the backing and place the strip sticky-side down across your nose just below where the bone ends and the flexible cartilage begins.
Make sure the wings of the strip adhere to the skin on each side of your nose. It’s a good idea to make sure that the sides of your nose are clean and dry before using the strip. Once in place, the springiness of the strip gently lifts the sides of your nose outward allowing air to flow in more easily.
Snoreeze Nasal Strips Are Simple And Medication Free
By slightly widening each nostril, the strip helps air to flow in and out of your nose more easily, which means less needs to be breathed through your mouth and throat. In the morning, gently peel off and discard the strip.
Voted ‘Favourite Snoring Support Products’ Winner in Boots’ Vitamin Awards 2017, Snoreeze Nasal Strips are latex and allergen free. Available in discreet flesh coloured tone, nasal strips help to reduce snoring caused by colds, allergies, congestion and catarrh and provide some relief in cases of polyps or a deviated septum.
Snoreeze Nasal Strips might not turn you into a sporting super star, but they might help you solve your nasal congestion, deviated septum or allergy based snoring problem.
August Bank Holiday weekend marks the end of the British summer. But ‘Indian Summers’ increasingly likely, snorers with hay fever still need help to sleep through the late summer nights.
Hay fever makes your Spring and Summer snoring worse
Spring-season hay fevers are generally caused by an allergy to tree pollen. Summer hay fevers are commonly due to an allergy to grass pollen.
When microscopic pollen particles are breathed in, your immune system identifies them as potentially dangerous. To keep the invaders out, your airways close up and fill with sticky mucous causing flu-like congestion.
Sleeping allergy-suffers struggle to breathe. Trying to force air through narrow, congested airways causes the harsh rasping noise of snoring.
Indian Summers – A new season of allergies to aggravate your snoring
Weed pollens appear later in the year, rather than tree and grass pollens. Ragweed, dock, mug wort, nettle, plantain and others shed their allergy-causing pollen well into late summer.
Climate change means more late season Indian Summers and more weeds thriving and shedding pollen well into the early autumn.
Enjoy a ate summer with a Snoreeze solution to your hay fever snoring
Snoring is a symptom of sleep-disordered breathing caused by collapsed or congested airways and made worse if you suffer late summer hay fever.
Reducing your exposure to late summer pollen helps ease your late summer snoring problem. Keeping windows closed, drying bedding only indoors, frequent vacuuming and wearing a pollen filter mark might not be practical for you.
Snoreeze products offer an easier way to relieve the symptoms of hay fever aggravated snoring. Natural peppermint extracts, menthols and eucalyptus oils in Snoreeze oral strips, nasal and throat sprays and rinses reduce allergic inflammation and swelling, re-opening congested airways.
Let Snoreeze help you enjoy an Indian Summer with a weekend of easy breathing and restful, snore-free nights. www.snoreeze.com.
What Type of Snorer Are You?
Choosing the right treatment to solve your snoring problem means knowing a little about why you snore, how you snore and what makes your snoring worse. Let us help you understand what is going on and how snoring relief aids help you treat the cause of your snoring.
Snoring might seem to you like the problem itself. But really, it is only the most obvious symptom of a much more serious underlying problem. The root cause of snoring is ‘sleep disordered breathing’. The only effective way to stop your snoring is to treat the root cause.
Regular snoring can be very loud with more impact on the sleep of your partner than on yours. The main cause of this type of snoring is dehydration and relaxed airways that collapse in on themselves when you sleep. This allows the soft lining of the airways to vibrate causing the rasping sound of snoring.
Allergy, Cold and Blocked Nose Snoring
A blocked nose, cold or allergy and make you snore at certain times of the year. Allergic reactions to dust, pollen, animal material or a virus causes nasal congestion that restricts airflow through the nasal passages. Congestion can cause you to breathe your mouth drying your throat and increasing the vibrations that lead to snoring.
Snoring caused by interrupted breathing whilst sleeping
If you are suffering daytime tiredness or sleepiness during the day, or if your loud and sudden snoring frequently wakes your partner, you might be suffering the sleep related breathing disorder, sleep apnoea. The most common form of sleep apnoea, obstructive sleep apnoea (OSA), is caused when lack of muscle tone in the upper airway allows it to collapse, or when the soft palate at the back of the throat partially or fully closes the airway. If you experience any of these symptoms your doctor will be able to talk to you about the available treatments.
Seasonal, occasional or now-and-again snoring
Some snoring is difficult to label or tie down to a particular time or cause. It might be you only snore when you have got a cold or had too good a night out, sleep in a strange bed or place. There might be a number of factors causing your snoring, but they are probably all made worse by nasal congestion and dryness in your throat.
Embarrassing and Away-From-Home Snoring
Snoring away from home, particularly among strangers and new acquaintances can be embarrassing. We offer compact, dry products ideal for travellers and easily carried in hand luggage.
Snoreeze snoring relief aids offer a complete range of effective products to help you stop snoring and tailored to the way you snore and the way you live.
Snoreeze Snoring Relief Products
Choosing the right treatment to solve your snoring problem
What Should You Expect Them To Do For You?
Reduce Snoring Loudness
Snoring relief means reducing the vibration in airways of the nose and throat that is amplified in the space at the back of your throat.
Increased Natural Rehydration
Stimulating the delicate lining of your airways to re-hydrate prevents the shrinking that makes more space for amplifying the vibrations.
Long Lasting Relief
By locking in the moisture of rehydration, further drying is prevented assuring you of up to 8 hours relief. Delivery of active ingredients to where they are most effective
Snoreeze moisture restoring spherulites naturally seek out your delicate airway lining even when it is covered with dried mucous.
Soothing Lubrication of Dried Airways
Restored hydration reduces the stickiness of the lining of your airways relieving feelings of rough dryness preventing dry, sore skin from rubbing.
Which Snoreeze treatment should I use for my snoring?
For congested nasal breathing and allergy related snoring;
Snoreeze Nasal Spray and Nasal Strips eases snoring caused by a cold, allergies or a blocked nose. Natural active ingredients open your nasal airways for effective snoring relief for up to 8 hours.
Dry throat and back of the throat related snoring – the regular snorer;
Snoreeze Throat Spray’s long lasting action targets the main cause of snoring by penetration the dry mucous that coats your airways during sleep. It rehydrates, soothes and lubricates the delicate skin at the back of your throat for up to 8 hours.
Loud, Sudden and violent intermittent snoring;
Violent and intermittent snoring several times a night may be more disturbing to your partner than to you. Day time sleepiness might also be a sign that you may have the sleep related breathing disorder, sleep apnoea. Your doctor will be best to lead you through the available treatments including the Snoreeze Oral Device. Fitting to your bite like a sports gum shield, the adjustable design gently positions your jaw in a slightly forward position helping to clear the obstructed airways and maintain your normal, healthy breathing.
Some snoring is difficult to label or tie down to a particular time or cause. It might be you only snore when you have a cold, had too good a night out, sleep in a strange bed or place. There might be a number of factors causing your snoring but they are made worse by nasal congestion and dryness in the throat.
A combination of Snoreeze throat spray and nasal spray will provide relief from both the rehydration and congestion that contribute to the multiple causes of snoring.
Snoreeze snoring relief aids offer a complete range of effective products to help you stop snoring and are tailored to the way you snore and the way you live.
*Sleep apnoea is a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep. Breathing pauses can last from a few seconds to minutes. They may occur 30 times or more an hour. Typically, normal breathing then starts again, sometimes with a loud snort or choking sound. If you suspect you have OSA, we recommend you see your doctor.