You will appreciate these 3 easy tricks to self test for snoring in your privacy. This is if you struggle to have uninterrupted sleep but don’t get it and you have keep on tossing and your sleep is annoyingly interrupted.
Do you wake up to those disgusting stares whenever you fall asleep while travelling from fellow commuters due your vexing and irritating snores? Or worse still, are you a victim of being next to somebody with serious snoring problem making you have a difficult time enjoying you much deserved rest or that nap in-between demanding shifts?
Having suffered both ways, I know it can be the most annoying and embarrassing situation you can/want to be in. However, most times, we don’t admit to the problem.
Good and enough sleep is a very key in our personal productivity in our daily engagements. As such, it’s important to self-test for for snoring or any other sleep disorder(s) to help you get the most appropriate anti-snoring measure for that healthy uninterrupted sleep.
There are at least 2 main sleep disorders. These include:
- Obstructive Sleep Apnea (OSA) – This is basically a disorder that’s characterized by abnormal pauses in breathing (referred to as Apneas) or abnormally low breathing (referred to as hypopneas) while sleeping. OSA will halt breathing 30 times or more a night resulting in poor sleep quality and depriving the body of oxygen.
- Snoring – This is as a result of vibration of respiratory tissues caused by obstructed air movement when breathing while sleeping.
Body parts of focus to test for snoring
From the above stated disorders, the 3 Major body parts responsible for snoring are;
- Your Nostrils,
- Your Mouth and
- The Tongue. (Of the 3 organs, the tongue is the most common cause of snoring. When sleeping, the tongue muscles relax falling backwards and blocking proper air passage).
Is it the Nose?
Blocked nostrils are a sure source and cause of snoring. A stuffy nostril or one with an allergy or even one with a sinus problem will sure result in snoring, in most cases, even with non-drug anti-snoring devices in use. The following steps will help test if the nose is the reason for your snoring;
- Gently stuff (can use a piece of cloth, cotton wool or your finger) to block one of your nostril. Ensure safety always,
- With your mouth shut, attempt to breath with the unblocked nostril
Test findings interpretation:
By applying the above being simple and private self test for snoring, you will notice that, if your nose is clear, you will be comfortable breathing with the open nostril. However, if unable to breathe properly, there will be a snoring sound like noise as you are gasping for air.
This will then suggest you’re your snoring problem may be emanating from your noose. It’s advisable then to use aids that will help increase air passage.
These include Continuous Positive airway Pressure (CPAP) or even External Nasal Dilators (ENDs). The Nasal strips/ENDs help to keep your nose open and reduce air passage resistance by ensuring nostrils ends don’t collapse during inspiration leading to nasal congestion. Nasal sprays for allergy or sinus problems are also recommended.
Is it the Mouth?
When sleeping, one could breathe through the mouth instead of through the nose. If this happens, one is more likely to snore. Mouth opening while sleeping is mainly because of the Jaw muscles relaxing and loosening thus unable to hold together to close the mouth. This can be tested in the steps below;
- Lying on a flat surface and in the most comfortable position as you would normally sleep, half wide open your mouth,
- With a little effort, attempt to produce the snoring sound
- This time, try repeat step 2 above but with closed mouth.
Test findings interpretation:
If unable to snore when your Jaws hold together and close the mouth but happens when your mouth is open, then your mouth is the reason of your snoring.
In this case, it’s recommended that you use something that will comfortably hold your jaws together while sleeping and keep your mouth closed while you sleep. An Anti-snore Chin Strap or Anti-snore Mouth piece is most ideal.
Is it the Tongue?
The last of simple self-tests for snoring is testing whether, its your tongue responsible for the snores. The following 3 steps will help determine that;
- Lie on a flat surface in the most comfortable position as you would normally sleep then stick out your tongue just a little bit,
- While in that position and with the help of your teeth, try to hold the tongue still in an immovable place,
- In that still tongue’s position, try to make the vibration sounds similar to that of snoring and as hard as possible.
Test findings interpretation:
If no snoring noise is heard, then, most probably the tongue is the reason for your snoring. Lack of the snoring sound is because the tongue was held in a stable still position not allowing the muscles to relax and fall backwards to block the airway. In this case, it’s recommended that you get Oral Tongue Retaining Appliances/Devices.
Having done the above tests, you can turn to technology for help and get a snore recorder app. How you ask, get an app that can help you with that. SnoreLab is one such app and it compatible for both Android and iOS users, although originally, it was strictly for iOS.
Get it for free on https://apps.apple.com/us/app/snorelab-record-your-snoring/id529443604. and https://play.google.com/store/apps/details?id=com.snorelab.app&hl=en for iOS android respectively.
Another good app is GoodsomniaLab App.
You may ask, how do the apps work? Well, when sleeping, they record your breathing pattern and intensity, then analyzes and tracks results that will point to whether you snore or not after analyzing the results. It even has sounds recording capability so that you can review later when you wake up.
NOTE: However, after employing these tests to test yourself for snoring, if still not convinced or unsure of the most efficient solution for you, it’s advisable to seek medical attention for a doctor’s opinion.