When Power Snoring Exceeds a Power Saw

Think you've got it bad putting up with a snoring bed partner? Well, think again. This month a British woman has been recorded as one of her country's loudest snorers. Her snore is so loud that from a decibel standpoint, it's louder than a jet plane!

Impossible? Not at all. Though snoring rarely exceeds 85 decibels, sixty-year-old Jenny Chapman comes in at 111.6 decibels, which could drown out a spinning washing machine, diesel truck, and speeding express train.

People confuse decibels all the time, because they aren't "units" per se. A decibel is literally one-tenth of a bel - the number of bels (named after Alexander Graham Bell) being the common logarithm of the ratio of two powers. In other words, they measure a ratio of powers. Decibels do measure loudness, but it's best to think of them in terms of percentages because they aren't quantities of anything. Here's a list of common sounds and their associated decibels:

Decibel Level	Sounds
0	The softest sound a person can hear with normal hearing
10	Normal breathing
30	soft whisper
50	rainfall, refrigerator, large office
60	normal conversation
70	Some research suggests that any sound above this range can stimulate the nervous system
70 - 95	garbage disposal
75 - 85	flush toilet
80	doorbell, ringing telephone
80 - 90	blender
85	heavy traffic, noisy restaurant
110	car horn, baby crying, shouting in ear, power saw, leaf blower
120	thunder
170	shotgun
180	rocket launching from pad

So what can Jenny do to tone down the volume (and invite her poor husband back into bed who sleeps in another room)? She's been working on living a healthier life - cutting back on alcohol and food intake at night, and exercising more. Though snoring is a multi-factorial problem, studies have long proven that excess weight, alcohol use, and being too sedentary can trigger or exacerbate the problem. When Jenny manages to gain better control of her snoring, she won't just make her husband happy. But she'll also make herself happier. Less ferocious snoring means more restful sleep.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

• Sleep Disorders: Member Discussion
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The Secret to a Happy Marriage (and Healthy Self): Separate Beds? I Doubt it!

This topic is always popular: sleeping in separate beds for the sake of getting restful sleep and enjoying your partner even more as a result.

• Have you ever been awakened by your bed partner? (snoring, thrashing, moving around)
• Have you ever been the unintentional recipient of a battle by your bed partner in the middle of the night? (hit or punched as your bed partner physically plays out his dream without even knowing it)
• Have you ever gotten better sleep in your partner's absence?
• Have you ever slept on a couch because you couldn't get the sleep you needed in the same bed as your partner?
• Have you ever thought about sleeping in separate beds on a routine basis?

If you answered yes to any of the above, you're not alone (well, maybe you are alone now sleeping soundly in your own bed).

In 2005, the National Sleep Foundation began reporting on this trend in separate sleeping beds. A survey then showed that 23 percent of married Americans sleep alone, an increase from 12 percent in 2001. Glamour magazine also reported on a survey of builders and architects who predict that double master bedrooms will soon be the norm.

Then there's the report by British sleep specialist Dr. Neil Stanley at a recent conference that has lots of people talking on the Internet: married people suffer 50 percent more harmful sleep disturbances if they share a bed. And this does not bode well for the sufferer of poor sleep, as it can cause depression, heart disease, stroke, lung disorders and accidents.

No doubt about that. He could have just summed it all up by saying bed partners are hazardous to your health!

But I think this is a bit one-sided. I am not questioning the validity of his results, but there are some serious advantages to sleeping with a bed partner.

• In many cases this is the time for intimacy, from cuddling to sex, and it usually occurs in bed. Sure you can have "dates" for this, but how do you say "Honey I love you, thanks and Bye!"
• Sometimes this is one of the best times for communication. If you have been running around all day, and not had time to "catch up" with your partner, this is usually the best time to do it. Of course large emotional discussions are best out of the bedroom, but just everyday catching up is fine.
• While I can't put my finger on it, the mere fact that you are physically close to someone, feels like (no pun intended) it has a positive effect on any relationship. Think about what you are saying to someone when you refuse to sleep next to them.
• There is also one research study from Australia that shows men sleep better when they are sleeping next to someone.

Okay, so the separate bed thing may not be for everyone. But if you have a bad bed partner, and the last time you got a good night's sleep was when you were alone in your bed, then it may be time to look at this situation. Here is what I suggest:

If you are concerned that your bed partner may have a sleep disorder, a visit to a primary care physician and/or sleep specialist is the place to start to rule out potentially serious disorders like sleep apnea, periodic limb movement, or restless leg syndrome, or any other health issue that could be interfering with their (or your) sleep.

• If it is snoring that bothers your sleep, consider ear plugs, a sound machine, or some type of anti-snoring device.
• If it is their movement that bothers your sleep, consider a new mattress that reduces motion transfer.
• If they get up in the middle of the night and disturb you, consider two beds in the same room, or a mattress that reduces motion transfer.
• If they have a different schedule, consider scheduling changes, eye masks, book lights, etc.

Or, in the very least, opt for a bigger bed. You may be surprised by how well today's mattresses can accommodate two very different sleepers.

Here is what I know to be true above all else:

I have saved more marriages as a sleep specialist than I probably would have as a marital therapist, just by getting people back in bed, sleeping together!

Sweet Dreams.

Michael J. Breus, PhD
The Sleep Doctor™
www.thesleepdoctor.com

Related Topics:

• Sleep Disorders: Member Discussion
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Trouble Keeping Up with Your CPAP?

It's widely known in sleep medicine circles that the most common - and helpful - treatment we have these days for patients with Obstructive Sleep Apnea (OSA) is the CPAP machine, short for Continuous Positive Airway Pressure. If you've been diagnosed with OSA, then you know exactly what I mean.

The problem with CPAP therapy is that not a lot of people are good about using it on a routine basis. Or, like trying to start a ambitious exercise program, they are compliant at the start and then slowly drop off. Within a few months, they are rarely found using their CPAP. And sleeping poorly as a result.

But there's hope: new research that just surfaced and was presented last week at a conference in San Diego has revealed that when patients are prescribed just a two-week course of a certain sleep aid (the one marketed as Lunesta), they are more apt to be using their CPAP in six months.

Lunesta is one of the more popular prescribed sleep aids, which can help you to fall asleep and stay asleep by enhancing the activity of a sleep-friendly chemical called gamma-aminobutyric acid (GABA). My guess and experience is that many of the sleep aids in this category would work as well.

So I ask you:

• Do you have OSA?


• Do you have a CPAP collecting dust in your closet or beside table?


• Are you tired of being tired?


• Have you ever heard about apnea and how it can affect your health and relationship?

If you answered yes (and I know there are a lot of you out there) then you may want to take up this conversation with your doctor. Using a sleep aid for a short period of time in conjunction with a CPAP appears to be able to help you set an important pattern in your nightly routine. You'll get used to using the CPAP, and feel the difference a good night's sleep brings.

I know, the CPAP isn't the sexiest of devices, especially for a bedroom. But it can transform an OSA-sufferer's sleep. OSA is associated with some pretty unwanted health consequences - from heart problems to mood and memory problems, and even weight issues. Yet there's no consequence to using a CPAP machine other than better sleep, better health...and a happier bed partner who doesn't have to listen to your episodic breathing (and probably snoring) all night.

It's time to put OSA to bed.

Sweet Dreams,

Michael J. Breus, PhD, FAASM
The Sleep Doctor

This article about Obstructive Sleep Apnea is also available at Dr. Breus's official blog, The Insomnia Blog.

Related Topics:

• Sleep Apnea Health Center
• Sinus, Snoring, Sleep Apnea: Jordan S. Josephson, MD
• Sleep Disorders: Member Discussion
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Snoring: A Health Hazard or a Harmless Habit?

When I tell people that snoring can be a sign of a serious health problem, they typically act surprised because snoring is so common. In other words, how can it be so serious if it's so universal?

Approximately 90 million American adults snore, and of those 37 million snore on a regular basis. It's a problem among all ages and both genders, but it seems to affect men more than women, and it can worsen with age.

Snoring is a turbulence problem. Air rushes down a tube that causes a vibration in the tissue, which causes a cadence and then a snore. This can cause frequent disruptions in a person's sleep (not to mention the other person trying to sleep in the same bed). Snorers generally don't wake up feeling as refreshed as they should.

So, what makes this so dangerous?

It can be a sign of obstructive sleep apnea (OSA), a common sleep disorder I've blogged about several times. People with OSA briefly stop breathing multiple times during the night when the muscles in the back of the throat fail to keep their airway open. This results in fragmented, poor sleep, as well as low blood oxygen levels. OSA has been associated with an increased risk for myriad health problems, including hypertension, heart disease, mood and memory problems.

Not everyone who snores has OSA, but the link between the two is well documented, and research showing the strong association between snoring and cardiovascular problems continues to come out. The good news is treating OSA is pretty simple these days thanks to the Continuous Positive Airway Pressure machine, or CPAP.

This nifty device, which forces the airway to stay open so breathing is possible, is the best we have right now for treating sleep apnea. Sleep becomes much more restful and solid; it also shuts up the snoring that frequently accompanies that apnea. People who sleep with a snorer often rejoice, as data shows that sleeping with a snorer can steal about 1 hour of sleep. CPAP has others ways of saving lives; check out my previous post here.

Is there a way to nix the OSA and the snoring altogether? Yes, but the cure isn't necessarily the easiest to achieve. Of all the risk factors for OSA, weight and physical activity factor heavily in that risk. People who have thick necks are more likely to experience OSA due to the extra fat they have at the back of their throats, which can be an underlying cause to the blocked airway. Studies also have shown that OSA wanes among people who begin exercise programs, regardless of weight loss. Losing weight and boosting exercise both require lifestyle shifts that aren't always easy. The benefits are huge, though, and extend beyond the issue of OSA and snoring. Many people do not know it, but being sleep deprived, like having undiagnosed apnea, can prevent you from losing weight; it's a vicious cycle, as described in my previous blog post on weight loss and sleep loss.

The bottom line is clear: preventing OSA is largely about maintaining a healthier, more active lifestyle. If you do suffer from OSA, treating it with a CPAP will help support sound sleep, which can then foster a healthier, more efficient body. And a more efficient body will shed those extra pounds more easily, as well as energize you in ways you never thought possible before.

I've always said that the bedroom should be saved for sleep and sex only. The time has come to put snoring in its place. It's not a harmless habit. It's a health hazard, and a wake up call to action.

Sweet Dreams,

Michael J. Breus, PhD, FAASM
The Sleep Doctor

This sleep article is also available on Dr. Breus's official blog, The Insomnia Blog.


Related Topics:

• Does Snoring Have You Up All Night?
• Sleep Disorders: Member Discussion
• Get the Sleep Well newsletter in your inbox weekly

The (Un)Lucky Snorers Burn More Calories

If you knew that snoring allows you to burn hundreds of more calories a night than a non-snorer, would you like to find a way to pick up the habit?

I thought so. Well, my guess is some of you who feel desperate to lose weight (especially this time of year) would do just about anything.

The news just came out about a new study where researchers found that those who had the most fitful sleep characterized by snoring burned around 2,000 calories a day while resting as opposed to the 1,600 burned by sound sleepers. How is this possible? One of the reasons given is that the snoring and/or snoring-related problems may cause changes in the nervous system, thus requiring the body to use up more energy. I'll add that these numbers should be taken lightly. Everyone's metabolism and energy needs are different; the more important conclusion here is the fact snoring seems to up caloric expenditure.

Not that all this is a good thing. (And who really wants to snore or sleep with a snorer?)

Snoring can be a sign of a more serious problem, such as sleep apnea. This disorder can cause a person to temporarily stop breathing while at rest, and has been linked to cardiovascular problems and high blood pressure. I've long been an advocate for sleep as a method of weight loss and weight maintenance (of course in combination with other healthy lifestyle factors), but not because you're likely to burn more calories in episodic snoring sessions throughout the night. Sound sleep allows the body to regulate its appetite, hunger, and general metabolic hormones better. The only silver lining I can find in this study is the fact many snorers are, in fact, overweight or obese, so burning a few extra calories might help them take the weight off...and kick the habit for good.

But no one is going to get fit and trim from snoring alone, so don't let the headlines fool you.

That said, there was another headline this week that caught my attention and that I think is more appropriate. Kevin Braun wrote an article for The Atlanta Journal-Constitution about the perfect gift: sleep. Mr. Braun had a sleep study performed on him a year and a half ago at the urging of his (sleep-deprived) wife. He learned he had sleep apnea, and treated his problem with a CPAP (Continuous Positive Airway Pressure) machine, which pushes air through his airway passage at a pressure set to prevent apnea. He calls it the gift that keeps on giving...good night sleeps.

Bottom line: if you're a snorer or know someone who is, don't rejoice. Ask for or give the perfect gift by seeking help in understanding the root cause of your snoring. Then you'll really have reason to rejoice.

This sleep article is also available at Dr. Breus' official blog, The Insomnia Blog.

Related Topics:

• WebMD Video: Sleep Your Way to Weight Loss
• Obesity Ups Odds of Short Sleep
• Does Snoring Have You Up All Night?