When I first moved to Houston in the mid-70′s, I took a job with a chemical company working shift work.  I worked 12 hour shifts, 4 days on and 4 days off.  Now you might think that having 4 days off sounds like a neat thing but it wasn’t.

First of all, when you’re working, that’s ALL you do.  I can remember getting home and hardly having the strength to shower, eat, and then go to bed so I’d get enough sleep to get up early and do it all over again.  When you’re working, there’s no “after work” time (or energy) to get together with  friends, help your kids with homework, do yard-work, attend PTA meetings, or any of the other routine things that tend to come up during the week.

Secondly, shift work takes a serious toll on your mind.  During the “graveyard” shift, time seems to stand absolutely still between the hours of 2 am and 4 am.  I’d stare at the clock, work for what seemed 10 or 15 minutes, and then look at the clock again and I swear it hadn’t moved at all.

Lastly, your “4 days off” are not really 4 days off.  You spend at least1, sometimes 2, days just trying to recuperate and catch up on your rest.  Working shift work is really tough and according to a recent report, the downside of shift work just got a whole lot longer.

In June, a report coauthored by the American Cancer Society, the National Institute of Environmental Health Sciences, the National Cancer Institute, and the National Institute of Occupational Safety and Health (NIOSH) contained a list of 20 items identified as possible causes of cancer in humans.  19 of these items were chemicals or chemical compounds (including welding fumes and diesel exhaust).  ”What was the last item,” you ask?  Shift work.

So how does something like shift work cause cancer?  According to the report (click here for links to the report), shift work disrupts your circadian sleeping patterns.  OK, I knew that.  By definition, when you’re working shift work, especially the evening and/or late shift, you work during the night and try to sleep during the day.  But what’s the tie to cancer?

The key appears to be in the amount of the hormone Melatonin that your body produces.  Melatonin is produced by a gland located in the brain.  This hormone helps regulate sleep and is included in many sleep aids.  It’s Melatonin that makes you drowsy so that your body can sleep and synchronize itself with its natural circadian rhythm.  Melatonin is basically the synchronizer of our body’s internal clock.

Now, here’s the tie to shift work.  Melatonin production is affected by light with that production being lowest during the day and highest at night.  Working at night in a brightly lit office, factory, or warehouse inhibits the production of Melatonin.  Trying to sleep during the day after working (or studying) all night usually results in low Melatonin production (because of the sunlight in your bedroom) making your sleep light, fit-full, and non-restful.  The end result is that the immune system is weakened because your body is not getting enough sleep nor is it getting enough restful sleep.

But there’s more.  Melatonin is also a powerful antioxidant.  Reducing the amount of Melatonin produced by your body through shift work weakens your immune system even further making it easier for cancerous cells to take hold.

So the tie to cancer seems to be that shift work:

• Causes disrupted sleep patterns resulting in non-restful sleep which weakens the immune system
• Shift work lowers the natural production of Melatonin, a powerful antioxidant, weakening the immune system even further

A weakened immune system is not only more susceptible to cancer-producing agents, it can’t fight off the formation of cancerous cells that take root.

So what can you do if your job requires that you work shift work?  Here are a couple of tips that I found while researching this topic:

1. First and foremost, keep yourself in good health (and your immune system strong) by eating right and exercising regularly.  Nothing else you do will benefit you as much as this one suggestion.
2. Consider taking Melatonin supplements after you’ve worked a graveyard shift and before you go to bed.  IMPORTANT:  everything I’ve read suggests that LOW dosages (2-5 mg) are the most effective as well as the most safe.  High dosages (greater than 5 mg) may be counterproductive and may have adverse effects including vivid dreams and lingering drowsiness.  Note also that Melatonin is normally recommended for short term use only.  See your doctor if you have doubts or questions about use or dosage.
3. If you work late and must sleep during the day (or through the morning), keep your bedroom as dark as possible.  That means rigging up some sort of “black out” curtain to block out as much sunlight as possible.
4. Melatonin also helps to regulate body temperature so make sure the temperature in your bedroom is comfortable and slightly on the cool side.
5. Try to keep your surroundings quiet.  If you’ve got small kids like I did when I worked shift work, then good luck with this one.  I still have fond memories of trying to sleep during the day with my kids making all kinds of noise as they played.  My wife would yell at them to keep quiet because Daddy was sleeping.  Ironically, it was my wife yelling that usually work me up.  OK, so the memory is not so “fond” after all.  One trick to try is to get yourself some kind of noise generator to play in the background to mask out most of the surrounding noise.  There are “noise generator” or “background sound” apps for the iPhone and you can find CD’s and audio tapes that do the same thing.  I’ve even seen alarm clocks with these features built in.  Put one of those on before you go to bed and you’ll fall asleep to the soothing sound of ocean waves or rain falling in a primal forest.  You’ll hardly hear the kids at all.

More and more research emphasizes the need for a good night’s sleep.  It’s during this period of rest that our body strengthens, restores, and repairs itself.  Key to this rest and restoration period is the production of Melatonin – and the key to that is darkness.

So, start rigging up those blackout curtains in the bedroom!

Related posts:

1. Does PureSleep Really Work?
2. Preventing Cancer

Thankfully, I also found a couple of videos on snoring that are really helpful and informative.  Here are some of the best ones:

How to stop snoring – Interview with Dr. Jordan Josephson

How to stop Snoring – 10 Things you should know about Sleep – Number 4

Review of Stop Snoring Devices on CBS Early Show

Related posts:

1. How to Stop Snoring
2. Fastest Way to Stop Snoring
3. A Resource List of Anti-Snoring Devices

I came across this great video on YouTube that offers some tips on how to stop snoring.  Plus, how can you possibly ignore the cute puppy?  Take a look and consider implementing some (or all) of the tips if you have a snoring problem.

Hiram

Related posts:

1. Fastest Way to Stop Snoring
2. A Resource List of Anti-Snoring Devices

For the past couple of weeks, “flu and colds” have been a major part of the nightly news with all kinds of questions raised about how best to prepare.  Would a vaccine be developed in time?  Would there be enough vaccine to go around?  How many shots would you need?  When and where do I get them?

I’m sure you’re already on top of the latest developments so I’m not going to repeat what you’ve likely already heard several times.  However, I did recently came across some research and was surprised to find out something new that I didn’t already know.

I think you’ll be surprised as well.

First of all, the research I’m referring to specifically dealt with the common cold, not “the flu,” although in my book, sick is sick.  True, the flu makes you wish you were dead but a cold is no slouch either.  Both will “take you out of the game” and keep you home feeling miserable.

Although the research was performed using a cold virus (a common form of rhinovirus), the results have implications for other types of viral illnesses, including the flu.

Writing in the January 2009 issue of the Archives of Internal Medicine, the authors of the study (Doctors Cohen, Doyle, Alper, Janicki-Deverts, and Turner) took 153 healthy men and women aged 21 to 55 and had them log the amount of sleep they were getting over a 14 day period.  The group also reported their sleep “efficiency,” defined as the percentage of time they spent in bed actually asleep.

After this 14-day “baseline” period, each person was quarantined to prevent any cross-contamination and then exposed to a rhinovirus, the virus that creates the common cold.  The individuals were then observed to see which ones would develop a cold.

The results were pretty surprising.  When the people that developed colds were matched to their sleep records, there was a direct correlation between the amount of sleep, as well as the quality of sleep, and the chances of getting a cold.  Those individuals that got less than 7 hours of sleep on average were 3 times more likely to develop a cold after being exposed to the virus (actual results were 2.94 times more likely with a 95% confidence interval).

The researchers also found that the quality of sleep was just as important, if not more so, than the total amount of sleep you got.  Individuals with less than 92% sleep efficiency – in other words, people who spent 8% or more of the night tossing and turning or not being able to sleep because of snoring or other issues – were 5.5 times more likely to develop a cold after exposure compared to an individual that got 98% or more efficiency (95% confidence interval).

Although a 95% confidence level is pretty wide and a lot of the study relied on subjective and self-reported measurements, the conclusions are still pretty clear:  not getting enough sleep or not sleeping restfully lowers your resistance to illness. During sleep is when your immune system goes to work building and repairing your body’s defenses.  Not getting enough restful sleep cuts that work short.

So as we all prepare for the upcoming cold and flu “season” by getting shots and picking up all kinds of pain medications, cough drops, soups, teas, vitamins, and herbal supplements, make sure you don’t neglect doing the one thing your body needs the most – getting a good nights sleep.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: sleep, sleeping, snoring, rest, cold, virus, flu, research, restful, immune system, h1n1

Related posts:

1. Fastest Way to Stop Snoring
2. The Pros and Cons of PureSleep

Snoring can not only disrupt your sleep and keep you from getting enough rest, it can lead to more serious health problems including sleep apnea, high blood pressure, and heart problems.  So if you snore, how do you reduce its frequency or stop it altogether?   Here’s what’s worked for me.

First of all, a warning.  Snoring can be an indicator of a serious medical condition so if your snoring problem is severe (waking you, or your partner, more than twice a night or so), you should check with your doctor.   The Mayo Clinic website has some good information on what to expect when you see your doctor as well as the various treatments available.

What Causes Snoring.

What causes snoring in the majority of cases is that the soft tissue of the upper palette (at the back of the mouth) relax during sleep and sag to the point that they begin to vibrate loudly as you breathe.  Like the guy in the picture above, most people who snore tend to sleep on their back for most of the night.   Many also tend to use a soft pillow that allows their head to tilt slightly back.  This allows the mouth to naturally open during sleep.   As a result, they then begin to breathe through their mouth resulting in snoring.  Although I didn’t pick this picture specifically for this reason, it does a really good job of showing you what the main problem is.

(Please note that I purposely excluded snoring caused by any type of obstruction or sinus condition.  These are more serious conditions and require professional treatment.   The suggestions that follow will not be effective for these types of conditions.)

The Fastest Way to Stop Snoring.

OK, so far you know that what causes snoring is the soft tissue at the back of the mouth and throat that tends to sag when we sleep.  Sleeping on our back tends to promote mouth breathing which causes the soft tissue to vibrate loudly resulting in snoring.   So what’s the fastest way to stop snoring?  Easy.   Don’t sleep on your back!

Once I got comfortable spending most of the night sleeping on my side, my snoring essentially stopped completely.  Why?   For two reasons.  First, the soft tissue at the back of my mouth doesn’t block my airway since I’m not laying on my back, and second, my mouth doesn’t fall open so I don’t breathe through my mouth most of the night.

So how do you learn to get comfortable sleeping on your side?  Here are a few tips:

1.   Check your mattress. Make sure your mattress is pliable enough to make sleeping on your side comfortable.   I know a lot of people prefer a firm mattress because a soft one makes their back hurt.  However, their back usually hurts because, you guessed it, they mostly sleep on their back.  I didn’t say you needed a soft mattress, just one that’s pliable or soft enough so that you can sleep on your side without feeling sore or stiff in the morning.   The “memory foam” mattresses are good as are the “sleep number” beds, which is what I use.

2.  Get the right sized pillow. Many people are sleeping on a pillow that’s too high for them.   Why?   Again, because they usually sleep on their back and they want to have their heads tilted slightly forward so that they don’t wake up with a sore neck.   If you try to sleep on your side using a pillow that’s too high, you’ll definitely be uncomfortable and will naturally want to roll back onto your back during the night.  I use one of those contoured “memory foam” pillows that are designed to support your neck as well as keep your head level when you’re laying on your side.

3.  Use “props.” Push pillows or a rolled up quilt or blanket up against your back in order to “prop” yourself on your side.  This will make it more difficult for you to roll over on to your back during the night.  You can also find “knee pillows” or “body pillows” that might help you be more comfortable sleeping on your side.

4.  Use a tennis ball. I don’t remember where I read about this but it works great.  Take a tennis ball and put it into a sock.  Then pin the sock to the back of your pajama top (or tee shirt) so that the ball is positioned around the small of your back.   Then go to sleep lying on your side.  Believe me, if you try to roll over on to your back during the night, the tennis ball will make it so uncomfortable that you’ll immediately switch back to your side.  This is more of a “last resort” technique but it works great!

What Worked for Me.

I accidentally “trained” myself to sleep on my side while I was using the PureSleep anti-snore device (see the Reviews section or use the Search box).  Using the device kept my mouth partially open and made me drool all night long (see “The Pros and Cons of PureSleep”).   I wasn’t snoring anymore but I was still waking up several times during the night with drool running down my cheek.  The only way I could keep my mouth clear was to sleep on my side which allowed the drool to flow freely.  Now all I had to worry about was waking up on a wet pillow!

I know it sounds gross (and it was) but the point is that I eventually trained my body to sleep on it’s side.  After a while, I found I didn’t need the PureSleep device at all anymore.  Now I have the best of both worlds – I don’t snore anymore because I sleep on my side, and since I don’t need the PureSleep device anymore, I don’t have the drooling problem either.

Other Helpful Techniques.

Here are a couple of other things that will help support your anti-snoring efforts:

1.  Lose some weight. It’s a fact that the more overweight we are, the more likely we are to sleep on our backs.  The more weight you’re carrying around, the harder it’s going to be to learn to sleep on your side.   Being overweight is related to so many health issues, including snoring, that losing a few pounds should be a priority anyway.

2.  Don’t drink alcohol close to bedtime. Drinking alcohol makes your muscles relax even more than they would normally.   This makes your snoring problem even worse — which might drive your partner to drink!

3.  Try nasal strips. I didn’t have good luck with these but they may work for you.   They do in fact work.  The nasal strip gently pulls up on the sides of your nose and opens the nasal passages a little wider allowing more air in.   My problem was that my skin became irritated by the adhesive on the strips. It got to where pulling off the nasal strip in the morning also meant pulling off a good portion of skin so I quit using them.  However, they’re relatively inexpensive and definitely worth a try.

4.   Try an “anti-snore” pillow. Whether your pillow is advertised as  ”anti-snore” or not, get a good pillow that keeps your head positioned correctly when you’re on your side.   If your head and neck isn’t positioned correctly, you’ll never sleep comfortably on your side.  You can find a wide variety of pillows including those that are contoured, which is what I use.   I don’t recommend one over another, just that you find one that keeps your neck and head aligned properly and that’s comfortable for you.

5.  Exercise regularly. Regular exercise will help keep your air passages clear, tone your muscles, and help you shed a couple of extra pounds.   You’ll also tend to sleep deeper and better.

Snoring is not something that you, or your partner, have to put up with.  There are things that you can try that can make a big difference.  The thing I found that made the biggest difference for me was learning how to spend the majority of the night sleeping on my side.  Give it try and see if it works for you too.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: sleep, snore, snoring, anti-snore, PureSleep, pillow, sleeping, apnea, rest, health

Related posts:

1. Review of PureSleep Antisnore Device
2. The Pros and Cons of PureSleep
3. Does PureSleep Really Work?

So let’s get started:

The Pros

1.  The Device Reduces or Eliminates Snoring. This is, of course, the biggest positive point since snoring can create, or worsen, a lot of other problems.  PureSleep pulls the lower jaw forward significantly reducing, or completely eliminating, snoring.   There is a gap between the upper and lower mouthpiece which allows you to breath through your mouth.

2.  The Device Helped Reduce My Blood Pressure and Sleep Apnea. As I reported in a related post, using the PureSleep device to get a full night of really restful sleep apparently helped to reduce my blood pressure as well as reduce the mild case of sleep apnea I was beginning to develop.   NOTE:   the PureSleep device is not a cure nor a treatment for sleep apnea or high blood pressure.  If you suffer from either of these, you need to see your healthcare provider.

3.  Your Spouse Gets a Good Night’s Sleep. Nothing improves a relationship more than a well-rested spouse.  Need I say more?

4.   You Enjoy Deeper Sleep. I seem to sleep deeper, more restfully, and for longer periods with the PureSleep device than I do without it.

5.  I Wake Up Less Often During the Night. Without the PureSleep  device, I usually wake up 2-3 times a night, turn over, and then drift back off to sleep.  With the device, I tend to sleep the entire night through in most cases.

6.  You Wake Up Feeling Alert and Well Rested. After a night of sleeping deeply and not waking up as many times as usual, I wake up feeling alert, well rested, and ready to start the day.  Without the PureSleep device, I tend to wake up tired and groggy – like I didn’t get enough sleep, which I probably didn’t.

7.  Kids Don’t Make Fun of Your Snoring. One of my early childhood memories is getting a tape recorder for Christmas and using it to tape my uncle “sawing logs” during one of his naps.   My cousins and I played that tape over and over again laughing at every snore.   Ah, kids!

8.  Easy to Use and Clean. The PureSleep device is easy to fit to your mouth, easy to use, and easy to keep clean.  I scrub mine with my toothbrush using warm water in the morning after brushing my teeth.  You can also disinfect it with Scope or Listerine (but avoid anything that contains harsh chemicals).

9.  Relatively Inexpensive. I first thought PureSleep was pretty pricey at close to $70.   However, similar devices prescribed and sold by dentists can run more than twice that making the PureSleep device a pretty good deal.  Note that the device has an expected lifespan of about a year.

The Cons

1.  Drool, Drool, Drool. Wearing the device causes your mouth to salivate.  It’s size and shape also tends to keep my lips parted once my face relaxes and I doze off (see item 4 below).  The end result is that you drool, drool, drool.   This will probably be more of a problem for people with small faces and mouths that it will for others.  However, be prepared to change your pillow cases often.

2.  Uncomfortable to Wear at First. Depending on the size of your mouth, the device may be uncomfortable to wear at times.   At first, the device tended to induce my gag reflex and I had to leave it out for a while before trying again.  After a couple of days, having it in my mouth stopped bothering me.

3.   Impossible to Cough or Yawn. The device pretty much fills your entire mouth so you can’t cough or get in a good yawn when wearing the device.

4.  Tends to Keep My Mouth Open. The device essentially fills my entire mouth.  I feel like I have to “stretch” my lips in order to get them to close.  As I start to doze off, my face relaxes and my lips naturally pull back leaving my mouth open.   This leads to drool (see item 1 above) as well as a dry throat, dry lips, and a strong “cotton mouth” feeling in the morning.

5.  Sometimes Hurts My Gums. PureSleep is constructed of soft plastic held inside of a hard plastic shell.   There are times that I wake up in the morning with sore gums from the device having pushed against my teeth during the night.

6.   Feels Like It’s Moving My Teeth. There are also times that I wake up in the morning feeling like the device has been pushing (or pulling) my teeth.  However, I think this is related to my occasional sore gums and is probably the result of a firm spot on my pillow pushing the PureSleep device against my gums and/or teeth.

7.   Sore Jaw In the Morning. Until you get used to wearing the device, your lower jaw, especially the jaw hinge, may feel sore in the morning.   The PureSleep instruction booklet recommends gently massaging the jaw hinge which helps the jaw muscles to relax.

8.  PureSleep Is Not For Everyone. According to the PureSleep website, people with asthma or other respiratory diseases; people with central sleep apnea; people who have loose teeth, abscesses, or severe gum disease; people with TMD (a problem with the jaw hinge); or people with dentures or who are undergoing orthodontic treatment should not use PureSleep.

Note that all pros and cons are based on my personal experience or on information on the PureSleep website and/or instruction booklet.  I am neither a doctor nor a dentist so please consult with your healthcare provider if you have medical or dental questions.

Despite the “cons,” this device has worked as advertised for me and I’ve been happy with it.  I hope this information as well as the related posts will help you decide whether or not PureSleep is right for you.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: puresleep, sleep, apnea, snore, snoring, restful, rest

You might also be interested in the following alternatives from Amazon.com:

Stop Snoring Mouth Piece – Anti Snore Device Sleep Apnea Cessation Aid

• Clinically proven to help 95% of snoring sufferers
• Each individually molded to guarantee a comfortable lasting fit
• Recommended by dentist and doctors
• Features a convenient opening to allow constant air circulation
• Also includes a storage case & easy step-by-step instructions

Snore-Ex’s anti snoring mouthpiece is an oral appliance also referred to as a Mandibular Advancement Device. The simple custom-fit mouthpiece positions and holds the jaw, opening airways for maximum airflow, thus reducing or eliminating snoring vibrations. More specifically, it provides a forward-positioning for the tongue, which is connected to the lower jaw. This increases airflow and minimizes the most common snoring cause – soft palette vibrations in the rear of the mouth. This is for adults

Rating: (out of 225 reviews)

List Price: $ 65.99

Price:

Related posts:

1. Review of PureSleep Antisnore Device
2. Does PureSleep Really Work?

Backgound

First, a little background on my particular situation.  I’m a 56 year old male that tries to live a healthy and fit lifestyle.   The only time I go to the doctor is when I’m actually sick, which is not that often.   However, the last time I went to the dentist, they mentioned that my blood pressure was a little high.  Sure enough, it was.

About a year ago, I also began to snore at night.  Most of the time it was no big deal but occasionally, my wife told me it was so bad that it kept her awake.  The real scare was when she told me that on several occasions, she had woken up afraid that I had actually stopped breathing.   She said that just about the time she was going to try to wake me, I would start breathing again – the beginning signs of sleep apnea.

After reading that sleep apnea can be a cause high blood pressure, I decided to take action.  First step, stop the snoring and then see if my blood pressure came down.

The Results

After being alerted that my blood pressure was “a little high,” I purchased one of those home testing kits from the local drugstore and began keeping track of my pressure.   Each reading was taken at the same time (first thing in the morning) in a seated position.

The first two columns (days 1 through 18) were baseline measurements, taken while I was waiting for the PureSleep device to arrive in the mail.  As you can see, the average of these readings was 127/90, right inside the hypertension danger zone (“normal” pressure should be below 80 for the lower reading).

On day 19, the PureSleep device arrived and I started using it.   According to my wife, the snoring stopped almost immediately.  I also started waking up feeling rested and more energized.   But did it help reduce my blood pressure?

The last two columns (days 19 through 33) show the results of sleeping with the PureSleep device in place.  After using the device for about two weeks, my average blood pressure has dropped to 118/85.  That’s a drop of 5 points on the Diastolic reading (the bottom number) – a definite step in the right direction!

My Conclusion

My conclusion is pretty obvious – the PureSleep device works.  First, it stopped my snoring by pulling my jaw forward and preventing the soft tissue on the back of my throat to vibrate, which is what creates the snoring noise.   Significantly reducing or completely eliminating the amount of snoring has given me a number of other benefits including:

1. I no longer wake up several times during the night in “mid-snore” feeling like I’m choking.   As a result, I get a full night of sleep and wake up feeling rested and refreshed.
2. My wife gets a full night’s sleep as well since she doesn’t have to spend most of the night trying to get me to roll over and stop snoring.
3. My heart is apparently also getting a full night of rest since my blood pressure appears to be coming down.

In short, the device is working for me and I’d recommend it to anyone with similar problems.

There are some drawbacks, however.  First is the price.   I mentioned this in my review (see Reviews section) but I can’t help bringing it back up and thinking about it every time I see a $2 mouth piece at the sporting goods aisle of the local Walmart.

Second, wearing it does take some getting used to.  Even after using it for more than 2 weeks, my jaw still feels sore some mornings and my teeth are sometimes sensitive and feel like they’ve been moved back and forth.  This gets less and less noticeable as your mouth gets used to the device.

Third, when you sleep with the device, your mouth tends to stay open for most of the night.  This created a nice pool of drool on my pillow the first couple of nights.  This does tend to go away as you get used to wearing it.

Lastly, since the device is actually a mouthpiece, it traps saliva so you’ll more than likely wake up with a case of morning breath that will drop a horse.  This also means that you have to take extra care to keep the device clean and dry when not in use.

Despite these minor drawbacks, I’d still highly recommend the device because it works.

Where to get the PureSleep Device

As far as I know, the PureSleep device is only available direct through their website at www.PureSleep.com.   I haven’t checked but you can probably also get comparable devices prescribed through your dentist.

Finally, I purchased the PureSleep device for my own use and do not receive any kind of compensation or benefit from the manufacturer (so I can’t quit my day job).

Snoring is more than a minor nuisance.  It’s a problem that can lead to more serious health problems such as sleep apnea and hypertension.   If you can’t get a good nights sleep due to snoring, you owe it to yourself to check out this device.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: blood pressure, hypertension, puresleep, sleep, snoring, snore, rest

You might also be interested in the following alternatives from Amazon.com:

Stop Snoring Mouth Piece – Anti Snore Device Sleep Apnea Cessation Aid

• Clinically proven to help 95% of snoring sufferers
• Each individually molded to guarantee a comfortable lasting fit
• Recommended by dentist and doctors
• Features a convenient opening to allow constant air circulation
• Also includes a storage case & easy step-by-step instructions

Snore-Ex’s anti snoring mouthpiece is an oral appliance also referred to as a Mandibular Advancement Device. The simple custom-fit mouthpiece positions and holds the jaw, opening airways for maximum airflow, thus reducing or eliminating snoring vibrations. More specifically, it provides a forward-positioning for the tongue, which is connected to the lower jaw. This increases airflow and minimizes the most common snoring cause – soft palette vibrations in the rear of the mouth. This is for adults

Rating: (out of 225 reviews)

List Price: $ 65.99

Price:

The SnoreWizard

• Comfortable to use
• Immediate Results, Stop snoring fast
• Easy cleaning, immerse in hot water
• No Boiling and No Fitting Required

Easy to fit, easy to wear and non-intrusive. Designed to treat snoring and sleep apnea. Get the satisfaction of a good nights sleep with 94% success rate. An economical low cost solution which lasts up to 9 months.

Rating: (out of 75 reviews)

List Price: $ 79.95

Price:

Related posts:

1. Review of PureSleep Antisnore Device
2. Coping with High Blood Pressure
3. The Sauna and Russian Roulette

However, things started getting worse.   I obviously wasn’t sleeping well and was waking up repeatedly during the night and getting up in the morning feeling like I hadn’t slept at all.  Things went from bad to worse when my wife said that there were a couple of times that she had woken up with a start because I had actually stopped breathing.  She worried I was developing sleep apnea.

Sleep apnea is a condition that if left untreated, can increase the load on the heart causing high blood pressure and increasing the chance of a heart attack.   Since I had recently been told by my dentist that my blood pressure seemed a little high, the pieces started to fall into place – and I didn’t like the picture they were painting.  It was time to look for answers and one of the solutions I found was the PureSleep system.

What It Is

As a person gets older, the chances that they’ll start snoring increases, especially for men.  The reason is because the soft tissue at the back of the throat basically begins to sag.  As we sleep, this soft tissue relaxes to the point that it begins to vibrate creating what we call a snore.  This tissue can also block the airway causing obstructive sleep apnea.

PureSleep is a plastic mouthpiece that moves your lower jaw upward helping to clear the airway.   The result is little to no snoring and a reduced chance of sleep apnea.  Finally, a night of restful sleep!

What It Claims

According to some of the literature that accompanied the product, PureSleep claims to be 80-90% effective in stopping snoring.  It also claims to be an “FDA-cleared prescription dental device” available without a prescription or a visit to a dentist.

This device is not for you if you’ve been diagnosed with central sleep apnea (as opposed to obstructive sleep apnea), have some sort of chronic respiratory disorder (like asthma or emphysema), have dental problems (loose teeth or gum disease), have TMD (a disease of the jaw joint), or if you have full dentures (partials are OK).

How It Works

The PureSleep uses a technique called “mandibular repositioning,” which is a fancy way of saying that it moves, or repositions, your lower jaw (the mandibula) in order to clear your airway.

You can try this yourself by laying on your back for a couple of minutes.  If you’re like me, after a while you’ll start to feel like phlem is beginning to collect at the back of your throat.  You might even have to “clear your throat” a couple of times in order to keep your airway clear.  This feeling is actually the soft tissue at the back of your throat relaxing, and then sagging, to the point that it begins to block your airway.

Now, once you feel it getting harder to take a breath, instead of “clearing your throat,” try moving your lower jaw forward.  You should feel your airway clear almost immediately.  The only problem is holding your jaw in this position because once you fall asleep, your jaw drops back down restricting the airway again.  That’s where the PureSleep device comes in.

The device is made up of an upper, as well as a lower, mouthpiece that are designed to snap together.  However, before you snap them together, you move the lower one to a point that will move your lower jaw forward.  This is an important first step and cannot be changed later so make sure you do it correctly.

Next, you need to custom fit the PureSleep to your mouth.   To do this, you put the device in a pot of boiling water for 60 seconds, let it cool for 10 seconds, and then put it into your mouth and bite down hard while holding your lower jaw as far forward as  you can.

The device is constructed of both rigid (the outer part) as well as soft plastic (the inner part).  The hot water softens the inner part to the point that it creates an imprint of your teeth in the plastic.  It also locks in the position of the lower piece so it’s important that you had it positioned far enough forward in the first place.

Finally, you trim away any of the soft plactic that might have oozed out to the side.   If the fit still isn’t comfortable, you can repeat the boiling water process 2-3 more times (it took me 3 times to get mine right).  HOWEVER, note that each time you do this, the amount of soft plastic that lines the inside of the mouthpiece get’s thinner and thinner so there’s a limit to how many times you can heat the device.

Once you’re done, the device should fit snugly, but still comfortably, in your mouth without putting undue pressure on your teeth or gums.  It should also be pulling your lower jaw forward.

How Effective It Is

You do have to get used to wearing the device at night.   Until you do, you’ll probably find yourself waking up and pulling it out after a couple of hours.  That’s OK.  Just try to leave it in longer and longer each night.  It shouldn’t bother you at all after 3 or 4 nights.

Once you get used to wearing it, you’ll be surprised how effective the device is.  I’ve finally been able to sleep through the entire night.  Obviously, I also feel a lot more rested in the morning.

What It Costs

OK, here’s the bad news.  On their website, the PureSleep system sells for $59.90 plus a $7.95 shipping charge. The PureSleep company claims that this price is much less than what it would cost if you went to your dentist and had it prescribed.   That’s probably true but it really didn’t make me feel any better.

So basically, I paid a total of $67.85 for a piece of plastic!!   However, the device DOES work and once I got over the shock, I justified it by asking myself exactly how much a good nights sleep and lower blood pressure is actually worth.

PureSleep stands behind their product with a full 30-day money back, 100% satisfaction guarantee.

My Recommendation & Rating

My recommendation is that if you suffer from snoring to the point that you or your partner can’t get a good night’s sleep, then you need to get one of these things.   Sure, the price is a little steep but it’s fully guaranteed, is constructed of quality materials, and it works.

I highly recommend it.   Here’s how I would rate it overall:

Where To Get It

The PureSleep system is only available through their website at www.PureSleep.com.  Your dentist probably has access to similar (but probably more expensive) products.

Disclosure

PureSleep does not have an affiliate program so I am not making any money or getting any kind of compensation from this review.   I purchased the product for my own use and have found it works as advertised.

Certified Fitness Nutrition Coach andPersonal Fitness Trainer (NESTA)

P.S.  Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.”  This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – no email, no cookies, no catch.  Download and enjoy!

Technorati Tags: snoring, sleep apnea, puresleep, rest, throat, snore, restful sleep, blood pressure

Although I recommend the PureSleep, you might also be interested in the following alternatives from Amazon.com:

Stop Snoring Mouth Piece – Anti Snore Device Sleep Apnea Cessation Aid

• Clinically proven to help 95% of snoring sufferers
• Each individually molded to guarantee a comfortable lasting fit
• Recommended by dentist and doctors
• Features a convenient opening to allow constant air circulation
• Also includes a storage case & easy step-by-step instructions

Snore-Ex’s anti snoring mouthpiece is an oral appliance also referred to as a Mandibular Advancement Device. The simple custom-fit mouthpiece positions and holds the jaw, opening airways for maximum airflow, thus reducing or eliminating snoring vibrations. More specifically, it provides a forward-positioning for the tongue, which is connected to the lower jaw. This increases airflow and minimizes the most common snoring cause – soft palette vibrations in the rear of the mouth. This is for adults

Rating: (out of 225 reviews)

List Price: $ 65.99

Price:

The SnoreWizard

• Comfortable to use
• Immediate Results, Stop snoring fast
• Easy cleaning, immerse in hot water
• No Boiling and No Fitting Required

Easy to fit, easy to wear and non-intrusive. Designed to treat snoring and sleep apnea. Get the satisfaction of a good nights sleep with 94% success rate. An economical low cost solution which lasts up to 9 months.

Rating: (out of 75 reviews)

List Price: $ 79.95

Price:

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The Statistics of Sleep

An April 2008 survey of 1,466 American adults conducted by the Consumer Reports National Research Center found that:

1. Over 50% of people surveyed reported that they had trouble either falling asleep, staying asleep, or were waking up too early when asked about their most recent night of sleep.
2. When asked about the previous month, 44% said they had one or more of these problems on more than 8 nights during the month – in other words, more than 25% of the time.
3. More than 25% of those surveyed said it took them 30 min or longer to fall asleep.
4. Over 25% said that they woke up in the middle of the night and couldn’t go back to sleep for at least half an hour. Also, many woke up during the night to use the bathroom.
5. Over a third reported that they woke up earlier than they would have liked.

Since sleep is so vital to good health, these statistics are troubling. It turns out that not being able to get enough sleep costs us a lot more than just a couple hours tossing and turning. The NIH estimates that poor sleep may account for up to $16 billion in health-care costs. This figure, although huge just by itself, does not include the cost of lost productivity, mistakes, and accidents caused by people being sleep deprived at school or at work.

Reasons We Can’t Sleep

Why is it that so many of us just can’t get a good night’s sleep? According to the NIH, some of the reasons we can’t seem to sleep through the night include:

1. The 24/7 nature of today’s world. We feel that we have to be constantly “plugged in” reading and sending emails, instant messages, and text messages as well as checking what our friends are up to on Facebook, Twitter, MySpace, or any of the other social sites. I talked about this in my article “Is Staying Connected Stressing You Out?“
2. Access to continuous entertainment and activities. In today’s electronic society, the sun going down does not signal the end of the day’s activities. We’ve got the Internet, X-boxes, and Movies on Demand, all of which can keep us occupied 24 hours a day.
3. Health issues that interfere with sleep. These include things like Arthritis as well as neck and back pain.

The Consumer Reports Research Center found slightly different reasons. When asked why they weren’t sleeping well, the survey participants gave the following reasons:

1. High stress levels. These included worrying about family issues, financial concerns, health issues, work and commuting, or their reaction to recent news events.
2. Physical pain or discomfort due to arthritis, back, neck, or joint pain, muscle aches.
3. Respiratory conditions such as asthma or a cold.
4. Mood disorders including depression.
5. Other factors including heart disease, Alzheimer’s, Parkinson’s, hyperthyroidism, ADD, and menopause.

What You Can Do

So what can you do if you happen to be one of the 70 million Americans that just can’t seem to get a full night of restful sleep? Reach for the bottle of sleeping pills? Of Course Not!! Medications should be your last resort, not your first choice. Your body already has enough problems suffering from lack of rest without also having to deal with a bunch of chemicals and their side-effects.

My recommendation is to first do everything you can to create an environment that is naturally conducive to sleep. This includes the following:

• Take a close look at your habits and modify them if you routinely:

1. Take long naps late in the day
2. Eat a big meal late in the day
3. Watch TV in bed, especially the late night news
4. Drink alcohol or caffeinated beverages before going to bed
5. Allow pets or small children to share your bed
6. Go to bed at different times each night
7. Engage in mentally stimulating activities right before bed like playing video games, reading graphic novels, and so on
8. Perform vigorous exercise or other physical activities less than an hour before bed
9. Drink lots of water or other fluids before bed time

• Examine your bedroom itself and make adjustments if it’s:

1. Too hot or too cold at night
2. Too noisy. To counter the effects of background noise, you should try a sound machine that plays soft, rhythmic sounds like rain drops, or a water fall.
3. Not dark enough
4. Too humid or too dry

• Change or replace your mattress if:

1. You’ve slept on the same mattress for more than 8 years
2. You consistently wake up with back pain or sore muscles. As we age, our bodies become more sensitive to pressure points indicating the need for a softer mattress than what you used in your college days.

• Change or replace your pillow if:

1. You consistently wake up with neck pain or sore ears
2. You start snoring so loudly that you repeatedly wake yourself up

• Get and stay in good health.

1. Get regular check ups
2. Exercise regularly
3. Lose some weight

If All Else Fails

If you’ve followed all of the above suggestions and still can’t seem to fall asleep easily, you might want to try some of the “natural,” “herbal,” or other over-the-counter sleep remedies that contain melatonin since these tend to be gentler than prescribed medications. However, be aware that since these types of products are not regulated, their contents and concentrations can vary widely from brand to brand.

Finally, if nothing else seems to be working, see your health-care professional. If they prescribe or recommend medication, follow your doctor’s advice and the instructions on the label to the letter. We Americans tend to believe that if one pill is good, then 2 or 3 pills are even better. This kind of thinking is dangerous. Follow the instructions.

And Finally

There’s a reason that we begin to feel sleepy whenever we’re exhausted or when we get hurt, or sick. Sleep is the body’s way of shutting down all unnecessary functions so that it can begin to heal and repair itself. A good night’s sleep is a critical component to good health. Make sure you’re getting all you need.

Hiram
The Balanced Health Guy

Technorati Tags: sleep, health, sleep deprivation, rest, restful sleep, NIH

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