Nurse demonstrates simple snoring hack: 'It'll give you the best sleep of your life'
If you or your partner is a snorer, you could be in luck. For an anesthetic nurse believes she may have found the cure to sleepless nights.
A simple hack, which involves simply ensuring the mouth is closed during sleep, could stop the irritating noise in seconds, she suggested in a video posted to Instagram.
The method is supported by doctors, with one responding to the clip saying the technique could result in, 'the best sleep of your life'.
Ensuring the mouth is in the correct position can 'significantly improve sleep quality,' according to Dr Sermed Mezher, a London-based GP who has over 337,000 followers on Instagram.
In a separate clip, Dr Mezher explained the reason why the technique is so effective.
He said: 'As a society we have normalised snoring, but it's actually caused by a partial obstruction of the airway which leads to turbulent air flow and the loud sound.'
While there are many different reasons why people snore, it is often caused by the tongue and soft tissue in the throat relaxing as we fall asleep, and narrowing the space for air to pass through.
'This narrowing causes tissues to vibrate, producing the sound we recognise as snoring', Dr Mezher explained.
But by pushing the mouth closed, the space between the tongue and the lower jaw widens, creating more space for air and reducing the vibrations.
In the caption to Dr Mezher's video, which has been viewed over 413,000 times, he said the technique is medically known as jaw thrust.
But, for people who are looking for a simpler solution than holding their partner's jaw shut all night long, the doctor advised investing in a type of mouth guard known as a mandibular advancement device.
He said: 'These devices work by gently holding the lower jaw in a forward position. By doing so, they stabilise the airway, pull the tongue slightly forward and prevent collapse, allowing for smoother, quieter breathing throughout the night.'
According to the NHS, for best results, snorers need to wear the device for as long as possible through the night, ideally between five and six hours.
However, it can take a bit of time to get used to the feeling of sleeping with a guard, especially for people who are prone to clenching their jaw at night.
Dr Mezher said: 'These devices are particularly effective for people with habitual snoring or mild to moderate obstructive sleep apnoea.'
View this post on Instagram
A post shared by Sermed Mezher (@drsermedmezher)
In obstructive sleep apnoea, the airway blockage can cause people to stop breathing.
While some cases of sleep apnoea can be treat by making lifestyle changes, such as giving up smoking and losing weight, left untreated, it can lead to more serious problems, the NHS warns.
Symptoms of sleep apnoea mainly occur while sleeping, including breathing stopping and starting, making gasping or choking noises, waking up a lot and loud snoring.
During the day, sufferers may also feel extremely tired, find it hard to concentrate and experience mood swings.
Without treatment, this can lead to more serious health issues, including high blood pressure, increased stroke risk, type 2 diabetes, heart disease and depression.
Dr Mezher said: 'With proper fitting by a trained provider, these devices can significantly improve sleep quality—for both the user and their partner—while addressing a key underlying cause of snoring.'
HOW MUCH SLEEP SHOULD YOU GET? AND WHAT TO DO IF YOU STRUGGLE TO GET ENOUGH
- Preschool (3-5 years): 10-13 hours
- School-age (6-13 years): 9-11 hours
- Teen (14-17 years): 8-10 hours
- Young adult (18-25) 7-9 hours
- Adult (26-64): 7-9 hours
- Older adult (65 or more) 7-8 hours
Source: Sleep Foundation
WHAT CAN I DO TO IMPROVE MY SLEEP?
1) Limit screen time an hour before bed
Our bodies have an internal 'clock' in the brain, which regulates our circadian rhythm.
Mobiles, laptops and TVs emit blue light, which sends signals to our brain to keep us awake.
2) Address your 'racing mind'
Take 5-10 minutes before you go to sleep to sit with a notebook and write down a list of anything that you need to do the following day.
3) Avoid caffeine after 12pm
If you want a hot drink in the afternoon or evening, go for a decaffeinated tea or coffee.
4) Keep a cool bedroom temperature
Keep bedroom thermostats to around 18°C. During spring/summer try sleeping with your bedroom window open to reduce the temperature and increase ventilation.
5) Limit alcohol in the evenings
While you might initially fall into deep sleep more easily, you then wake up frequently during the night and have poorer deep sleep overall.
6) Supplement vitamin D
Vitamin D plays a role in sleep. Vitamin D is widely available online and from most pharmacies.
If you are unsure if this is appropriate or how much you need, seek advice from your GP.
7) Ensure sufficient intake of magnesium and zinc
Foods high in magnesium include spinach, kale, avocado, bananas, cashews, and seeds.
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