How to Choose the Perfect Pillow

Note: some of the links below are affiliate links, meaning, at no additional cost to you, Good Morning Snore Solution will be compensated for any purchases made.

A good pillow is essential to a good night’s sleep, but sometimes it can be hard to know when to purchase a new pillow and what kind of pillow is best for you. We sat down with our friends at Sleepenvie to get some information on how to choose the perfect pillow based on what type of sleeper you are.

Good Morning Snore Solution focuses on giving snorers the proper rest they need. What is the ideal pillow type for someone who snores?

The ideal pillow for someone that snores depends on their sleeping position. If they sleep on their back, a very full pillow is a must. It will help to tilt their chin slightly towards their chest to prevent their head from laying flat and tilting backwards, which increases the probability of snoring because it allows the tongue to fall to the back of the throat and get in the way of smooth breathing, creating the vibration sound that we know to be snoring. If they sleep on their side, a medium-full pillow is best to provide ample support and still be full enough to prevent snoring just in case they roll over onto their backs. Stomach sleepers rarely snore, so a flatter pillow will be most comfortable for their necks.

What type of pillow is best for neck pain?

To combat neck pain, the key is to find a pillow that will best align your neck with your spine. Firmness and fullness are two important factors here. For back sleepers, for example, a medium-full, semi-firm pillow would best help to align your neck with your spine while, for stomach sleepers, a soft, flat pillow would be more suitable here.

What are some general tips for choosing the right pillow?

When choosing your pillow, keep your sleep position in mind as it a key indicator when it comes to the fullness you should be looking for. Back sleepers tend to like fuller pillows best, side sleepers gravitate towards medium-full pillows and stomach sleepers most often choose flatter pillows. This is largely due to comfort but also neck pain prevention; imagine sleeping on your stomach with a very full pillow, ouch! Something else to consider is the possible additional benefits of particular pillows. For example, if you have trouble sleeping, it may benefit you to seek out a pillow that will help you fall asleep using aromatherapy. If you're a hot sleeper, a pillow with cooling technology would be beneficial. For a guest room, the positions your guests sleep in will vary, so a pillow with an adjustable fullness would be a really thoughtful idea so all of your guests are comfortable.

How do you know when it's time to replace your pillow?

Pillows, just like mattresses, have a lifespan. For mattresses, you should replace every 7 to 10 years because, as we use them every night, they begin to lose their shape and accumulate body oil, dead skin cells and dust mites. Pillows are no different. There is no magic number for replacing your pillow but there are three in-home tests you can conduct to tell.

1. If you take off your pillowcase and your pillow is covered in yellow stains (that's sweat and body oil), it is time to replace your pillow. The yellow stains are just a visual indicator that you've had your pillow long enough that the sweat and oil coming from your body has built up to such a degree that it's stained, so you can only imagine what you can't see.

2. If your pillow becomes lumpy, it is time for a new pillow. This means that the material inside the pillow has begun to break down and separate, causing lumps, and this will only continue to get worse and become increasingly uncomfortable.

3. If you have a memory foam pillow and you fold it in half and it doesn't snap back fairly quickly, then it's time for a new pillow. This is also an indicator that the memory foam has begun to break down. Just as a benchmark, a good quality memory foam pillow should last you about three years.

What's special about Sleepenvie pillows?

Joy, Sleepenvie’s founder, jumped in to answer this question.

“Our pillows are special because we have our customers in mind when we designed them,” says Sleepenvie founder, Joy Elena. “We are very aware that no one pillow is suited for everyone. From our Skyler pillow being ideal for hot sleepers to our lavender infused Violet pillow helping to ease you to sleep and our latest addition, the FOMO pillow  which is almost like sleeping on an adjustable cloud. If you find the pillow too firm, you can remove the shredded memory foam filling to your desired amount.”

What makes your Sleepenvie FOMO pillow unique?

Our FOMO pillow is special because it's the right pillow for everyone which, as we now know, is near impossible because everyone sleeps differently. It's the right pillow for everyone because you can customize the fullness to perfectly suit your individual needs. It also involves no guesswork so if you think you'd like something, for example, between full and medium-full or flat and medium, you can create it. This pillow comes with the pillow you use and a decorative satin pillow to store any excess memory foam that you're not using.

For a limited time, you can get 15% off ALL PRODUCTS at Sleepenvie.com. Whether that’s a new pillow, mattress or accessory product, you’ll save 15% when you use the coupon code FRIENDSOFGMSS. Offer ends May 9, 2019.

source https://goodmorningsnoresolution.com/blogs/news/how-to-choose-the-perfect-pillow

Can You Learn in Your Sleep?

 

Research thoroughly supports that sleep allows for the brain to properly heal and develop, a concept that eventually brought light to the idea of sleep-learning. This is based on the notion that information that is delivered to the auditory senses, such as an audio book, would be absorbed during a sleeping state.

Although the idea that we can learn new things while we sleep is attractive, there is not strong science to back this idea up. According to the Smithsonian, sleep learning, meaning to “learn new material during sleep by osmosis” is a myth, but this doesn’t discount the great benefit sleep has to solidify learning done within the day.¹

Having a good night’s sleep helps individuals learn, both in the day and the night. Someone who is well rested has a better attention span and focus, allowing them to concentrate and absorb information better than someone who is sleep-deprived. During sleep, the brain works to strengthen neural connections to solidify new memories and information within the brain.²

Studies also show that a lack of sleep can significantly impact learning and memory. Poor sleep can mean no sleep at all, or a night full of disturbances, like an uncomfortable mattress or a snoring partner. These disturbances impact the functioning of neurons, which play a role in the brain’s interpretation of events, decision making, performance and mood. All these functions influence the way we absorb and apply information, illustrating how a good night’s sleep is essential to learning.²

Snoring specifically plays a significant role in the brain’s ability to create and keep memories. A study published in the Journal of Neurology found that those who snore heavily and experience obstructive breathing during sleep may develop memory loss and cognitive decline at a much younger age than average.³

 If you or your partner snores, this may be impacting your memory function and your ability to learn effectively. Something as simple as a snoring mouthpiece will not only help you sleep better, but can ensure you are more productive, focused and intentional throughout the day. Check out the Good Morning Snore Solution mouthpiece for a clinically proven, yet incredibly simple snoring treatment option.

 

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REFERENCES

1 https://www.smithsonianmag.com/science-nature/how-sound-and-smell-cues-can-enhance-learning-while-you-sleep-180968180/

2 http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory

3 https://www.cbsnews.com/news/snoring-could-be-an-early-warning-sign-for-memory-loss/

source https://goodmorningsnoresolution.com/blogs/news/can-you-learn-in-your-sleep

How to Become an Early Bird

Whether you’re an early bird or night owl, the time that you are most comfortable going to sleep and waking up is dependent on your circadian rhythm, and your chronotype. Your chronotype is what makes early birds prefer to get up and go to sleep early, and while this is primarily impacted by your genes, it has the ability to change as well. By keeping a consistent and healthy circadian rhythm, as well as adjusting your environment, even the night owls who hate mornings the most can become early risers.¹

What to do to become an early bird:

The amount of light you get (at the right times)

• Chronotypes can also be affected by artificial light sources, so turning on devices like bright light therapy lamps in the a.m. can help your body adjust to early mornings. Also, keep your blinds open to wake up naturally with the sun!
• Spending time on electronic devices before bed will delay your circadian rhythm, so the earlier you get off your screens, the earlier you will fall asleep.¹

Make yourself tired for the evening

• If you are a night owl who stays up because they are not tired, adjust your sleep schedule so you wake up earlier in the morning, ensuring you will be tired at a reasonable time in the evening. Ease into a new early alarm by moving it ahead in 15 minute incriminates every day until you reach your desired time to wake up.²

Keep your schedule the same everyday

• Stick with your wake-up time on the weekends so you do not disturb your sleep routine by going to bed late one day and sleeping in the next.²

Avoid sleep disturbances

• Sleep disturbances like caffeine, late exercise or noises can keep late owls up even later, unable to fall asleep. By removing these disruptions early in the night (and throughout the night), you will be feeling well rested enough to wake up early in the morning! While caffeine and late exercise can be avoided, some noises like excessive snoring cannot, so whether it is you or your partner who snores, considering a snoring mouthpiece would be a great asset to helping you wake up earlier and feel more refreshed.³

The benefits of becoming an early bird

Becoming an early bird comes with many benefits such as better work performance due to better sleep, having the time to complete morning workouts which burn more calories, and having more time to get ready which decreases stress levels.⁴

Whether you’re an early bird or a night owl, the healthiest sleep habits are the ones that benefit you personally. Making sure you have enough healthy sleep so you wake up feeling rested and energized is the most important goal of all! We wish you luck in however you aim to achieve a good night’s sleep!

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References

1 https://www.theglobeandmail.com/life/can-night-owls-become-early-birds/article26113963/

2 https://www.sleep.org/articles/go-night-owl-early-bird/

3 https://www.health.com/mind-body/20-things-you-shouldn-t-do-before-bed?

4 https://everydaypowerblog.com/scientific-benefits-be-early-bird/

source https://goodmorningsnoresolution.com/blogs/news/how-to-become-an-early-bird

How Much Deep Sleep Should You Be Getting?

Deep sleep is a critical part of your sleep cycle1, as it indicates a high quality resting state. When you are in a deep sleep, you are very difficult to wake and lose all conscious awareness of your surroundings.

Why is it important?

•      Deep sleep decreases levels of tiredness during waking hours. This is why you want to keep your naps short, so you do not end up slipping into a deep sleep which will hinder your ability to fall asleep later.
•      Deep sleep is the time when hormones are released. In particular, human growth hormone is released during deep sleep, which promotes cell repair in adults. This is essential especially for those who work out frequently and need muscle healing.
•      Deep sleep sets your energy levels for the next day. During this period of sleep, cellular energy is restored, giving your body the power it needs to run efficiently for the day ahead2.

How many hours of deep sleep do we need in a night?

You reach a state of deep sleep during stage three of your sleep cycle, which typically starts about 35-45 minutes after falling asleep. Periods of deep sleep are longer earlier in the night then shorten in length throughout your sleep. Since all the sleep stages are cyclical in nature and it is difficult to quantify how many hours you get of each, it is important to achieve the best amount of sleep for your body (probably close to 8 hours).

Because you need around 40 minutes before you fall into a deep sleep, it is also essential that you don’t have any disruptions waking you up as you try to rest, such as snoring. If you sleep near someone who snores, check out our last blog for tips to get a good night’s rest, and if you are the snorer yourself, consider investing in a snoring mouthpiece.  

 

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References 

1 https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

2https://www.psychologytoday.com/ca/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep

3 https://www.healthline.com/health/how-much-deep-sleep-do-you-need

source https://goodmorningsnoresolution.com/blogs/news/how-much-deep-sleep-should-you-be-getting

Sleeping Near a Snorer: Tips to Get a Better Rest

Do you sleep near to someone who snores?

About 40% of adult men and 24% of adult women are habitual snorers - so there are high odds that you experience snoring in some way in your day-to-day life¹. If this is the case, your sleep can be significantly impacted. In a study evaluating how one’s snoring impacts the sleep quality of their partner, researchers found that the elimination of snoring was associated with the partner’s improved sleep quality².

It may be difficult for some to have a conversation with their partner, family member, or roommate about their habitual snoring. Here are some methods that you can easily use in your bedtime routine to combat the disruption of snoring:

•      Going to bed first

This tip ensures that you are in a deep sleep far before the snoring begins, so you do not have to fall asleep to the sound, which can be a source of insomnia for many. Even when you feel like you can fall asleep, snoring still impacts sleep quality, as the sound keeps you slightly awake, and not getting the deepest sleep you can get³.   

•      Wear ear plugs

Ear plugs are a comfortable way to drown out the noise while still having the ability to hear necessary noises like alarms or a baby’s cry.   

Along with ear plugs and an early bedtime, you can try methods that drown out the noise of snoring to make a more comfortable sleeping environment. These include:

•      White noise makers

White noise is designed to both soothe you to sleep and remain consistent to drown out sudden changes in noise like snoring. A study done testing white noise concluded that white noise is a recommended method for masking environmental noises and improving sleep⁴. There are several highly rated (and free) white noise apps such as White Noise Lite and TMSOFT.

 

•      Sound masking systems

These systems share the similar approach to playing white noise as they mask common indoor and outdoor noises for a better sleep. An example is Nightingale Smart Sleep System, which plugs into an outlet and runs on a scheduled timeframe.

•      Suggest a snoring solution

Although the above suggestions work well for masking the sound of snoring, they do not combat the snoring itself. Getting down to the cause of the snoring and trying to prevent it will be the most beneficial way to fall asleep close to someone who snores. Offering to try a minimally invasive and comfortable snoring mouthpiece such as the Good Morning Snore Solution may save you and the snorer in your life many restless nights!

“A wonderful product and a true life saver. I bought this because my snoring was bothering my wife. However, I think it has also addressed a lurking apnea issue as I feel so much more rested the next morning after wearing the device. So I now wear it even on business trips when sleeping alone.” – Kevin, GMSS customer

Along with all the other benefits that come along with reducing snoring, ensuring a quiet and sound sleep environment for others is just another added plus to finding a snoring solution that works!

 

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References

1 http://sleepeducation.org/essentials-in-sleep/snoring/overview-and-facts

2 https://www.sciencedirect.com/science/article/abs/pii/S0025619611639918

3 https://www.sleepfoundation.org/bedroom-environment/hear/how-noise-affects-your-sleep

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923834/

 

 

 

 

 

 

 

 

 

 

 

source https://goodmorningsnoresolution.com/blogs/news/sleeping-near-a-snorer-tips-to-get-a-better-rest

Are Your Headaches Caused by Sleep Apnea?

Occasional headaches are normal, but frequent and severe headaches often suggest something is going wrong, and could be related to the quality of sleep you are getting. For those who deal with sleep apnea, painful headaches can be a reality. Studies have should that 10-15% of those with obstructive sleep apnea deal with headaches¹. In terms of the general population, these types of headaches are estimated to affect 1-2% of people, and more specifically, 2-8% of the middle aged population².

Multiple studies have correlated the prevalence of sleep apnea with cluster headaches, migraines, and chronic daily headaches, which tend to occur in the mornings³. Cluster headaches are very common, and researchers have found that approximately 80% of those with sleep apnea suffer from cluster headaches. These tend to come in groups and be quite intense in nature. Other sleep-related headaches often occur above the eyebrows, present a dull pain, last a couple hours after waking up from sleep, and can occur daily⁴.

Scientists make sense of the relationships between sleep and headaches by considering the crucial role that proper sleep plays in an individual’s overall wellness. Poor sleep is noted to increase the odds for headache and mood change as the brain needs ample time to rest and restore in the night for proper functioning during the day. An ideal amount of sleep also decreases pain intensity and increases mood, so if you are suffering from a headache, a lack of sleep will make it even worse⁵.

Studies have shown that getting a proper amount of sleep helps substantially with sleep apnea headaches. In particular, those who were given solutions that opened their airways to increase their ability to breathe properly throughout the night saw improvements in headaches as they awoke by 80% compared to those who recorded minimal improvement⁶.

Although our mouthpiece has not been tested in a scientific setting in terms of its correlation to reducing headaches, it is a proven anti-snoring device that may help reduce the cause of obstruction-related headaches.

 As always, check with your doctor to see if this is recommended for your situation.

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References 

 1 https://www.tandfonline.com/doi/abs/10.1586/14737175.2013.840422?journalCode=iern20

2http://web.b.ebscohost.com.libproxy.mtroyal.ca/ehost/detail/detail?vid=0&sid=f7f92acb-504c-4794-bc6c-4e75a3d10e8d%40sessionmgr102&bdata=JkF1dGhUeXBlPWlwLHVybCxjb29raWUsdWlkJnNpdGU9ZWhvc3QtbGl2ZQ%3d%3d#AN=112929465&db=a9h

3 https://academic.oup.com/qjmed/article/104/12/1087/1544801

4http://www.mysleepapneamd.com/blog/headaches-can-caused-sleep-apnea-curing-sleep-apnea-headaches

5https://americanmigrainefoundation.org/resource-library/sleep/

6https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1105630

source https://goodmorningsnoresolution.com/blogs/news/are-your-headaches-caused-by-sleep-apnea

When to Consider Snoring Surgery

Why do people get surgery for snoring? 

“Surgery also has a role in those with snoring, sleep‐disordered breathing and mild OSA and for patients who have failed using CPAP and other non‐surgical appliances.” This tends to be a last resort for those who experience snoring, but is appealing as a potential permanent solution who have tried many options that have not been effective [1].   

A surgical solution is also only considered for those with a surgically correctable abnormality, and other methods have been used without success. [2]

There are many different types of surgeries that aim to combat snoring, so we won’t get into them all, but discussing the options with a doctor is the best source for information on these options. Below are some general statistics based on studies on the most common types of snoring surgeries performed.

 

Facts to consider

• Some surgeries to combat snoring or obstructed breathing can be performed in one stage, and others “require multiple procedures to complete the treatment” [3].
• Like any surgery, they also have side effects and there are always risks and chances of it not resulting as intended.

A study based on the responses of 193 patients who underwent surgery to aid heavy snoring yielded these results [4]:

• 26% of patients reported postoperative infections
• 76% scored postoperative pain as moderate or severe
• 37% perceived an improvement in their sleep quality
• 24% reported no improvement in their sleep quality
• 43% reported an initial improvement that was not sustained for 2 years
• In hindsight, only 47% would have undergone the surgery

 

Alternatives

• As a first-line of treatment, doctors highly recommend behavioural modifications to relieve snoring that is not related to sleep apnea [3].
• Trying alternatives before considering surgery can have many benefits, as they are [5]:
• • Less invasive
  • Cost effective
  • More comfortable
  • Have less side effects
  • Are safer
  • Are not permanent

Also, if you do end up going for a consultation for surgery that will help resolve your snoring, a doctor will recommend trying other solutions beforehand, so if you have tried many before, this would help them assess why they haven't been working for you.

One of the alternatives health professionals tend to recommend is something less invasive, such as a nightly mouthpiece which prevent breathing obstructions that cause snoring. A recommended, tested and science-based mouthpiece like Good Morning Snore Solution has helped many avoid surgery and sleep well by using a gentle and safe approach.

“Such a great alternative for me to a CPAP machine, or a dental appliance, both of which I've tried. Easy to use, easy to travel with, so simple in design!” -Margaret R, after trying Good Morning Snore Solution.

Sources

1 https://onlinelibrary.wiley.com/doi/full/10.1111/coa.12245

2 https://emedicine.medscape.com/article/868770-overview

3 https://www.sciencedirect.com/science/article/pii/S0011502911001477

4 https://onlinelibrary.wiley.com/doi/full/10.1097/01.mlg.0000180178.12972.81

5 https://www.healthline.com/health/surgery-for-snoring#Takeaway

source https://goodmorningsnoresolution.com/blogs/news/when-to-consider-snoring-surgery

What You Didn’t Know About Sleep: Shocking Stats and Helpful Hacks

It’s Sleep Awareness Week! So we’re sharing some important facts around sleep and some helpful hints for improving your quality of sleep.

3 Shocking Stats About Sleep Loss

1: Lack of sleep causes an increase in heart attacks and heart disease

A study from the University of Warwick Medical School which evaluated data from 470,000 participants over 7-25 years concluded that if you sleep less than six hours per night you have a 48% greater chance of developing or dying from heart disease, and a 15% greater chance of developing or dying from a stroke. [1]

2: Many do not think about the hours of sleep they need

A National Sleep Foundation poll conducted in 2018 found that 60% of surveyed American’s do not take into account how much sleep they need before they go to bed. This suggests that many do not make an effort to get the proper amount of sleep. [2]

3: Lack of sleep is as dangerous as drinking and driving

According to the National Highway Traffic Safety Administration’s estimations, the crash risk associated with driving on less than 4 hours of sleep is comparable to the crash risk associated with having a blood alcohol concentration over the legal limit. [3]

Now that we’ve looked at some statistics, here are 3 easy hacks to help you get a better night’s sleep:

1: Get a good amount of vitamin D

A study based on the sleep patterns of 89 people showed that use of a vitamin D supplement improved sleep quality, reduced sleep latency, increases sleep duration and improves sleep quality. [4] If you live in a place that lacks sunlight, make sure to eat lots of vitamin D rich foods, or find a supplement that works for you.

2: Treat yourself to a morning reward

Try setting a sleep goal, and if you hit it, reward yourself with a treat. For example, if you set a goal to sleep 8 hours, for every night that you get a full 8 hours of sleep, reward yourself with your favourite latte in the morning or something else you enjoy. Setting goals with small rewards can help you stay motivated to prioritize sleep.

3: Have a routine, big or small

Set a pre-bedtime routine and stay consistent with it. Having a consistent routine before bed helps train your brain that it’s time to wind down, and can help you fall asleep much faster. Even something as simple as taking 5-10 minutes to stretch and meditate, or maybe taking 5 minutes to journal about 3 good things that happened throughout the day in order to end the day on a positive note.

LIMITED TIME OFFER

For Sleep Awareness Week 2019, we want to give you the proper rest you need to avoid some of the dangerous consequences of poor sleep, so we are offering 15% off all mouthpieces when you use the coupon code SAW. This offer ends March 16, 2019.

We also want to support those who lack the conditions for proper sleep by partnering with Sleeping Children Around the World (SCAW), an 100% charitable organization that donates bedkits to those in need. We have previously partnered with SCAW, and are passionate about giving back and spreading better sleep all around the globe. To support this mission, we will be donating $1 for every mouthpiece sold to SCAW during Sleep Awareness Week!

Give yourself and others a good night’s sleeping by picking up your Good Morning Snore Solution today at 15% off!

Sources 

[1] https://www.eurekalert.org/pub_releases/2011-02/uow-lnc020711.php

[2]https://www.sleepfoundation.org/sites/default/files/inline-files/Sleep%20in%20America%202018_prioritizing%20sleep.pdf

[3] https://aaafoundation.org/acute-sleep-deprivation-risk-motor-vehicle-crash-involvement/

[4] https://www.tandfonline.com/doi/full/10.1080/1028415X.2017.1317395

source https://goodmorningsnoresolution.com/blogs/news/what-you-didn-t-know-about-sleep-shocking-stats-and-helpful-hacks

Sleeping with Mouth Open Blog

Do you breathe through your mouth while you sleep? Or just keep it open when you are catching up on rest at night? Although you can not help this natural reflex, especially when you have a stuffy nose or sinus issues, there is science to say this is not the best way to rest throughout the night.

Possible side effects of mouth breathing at night: 

• Dehydration: Breathing through your mouth can dry out your airways and lead to the loss of essential fluids throughout the night.

• Jaw Pain: Having your mouth open at night keeps the jaw in a position which can cause teeth grinding, the development of an overbite or underbite, or general jaw soreness.

• Poor Oral Health: Gum disease and tooth decay are more common in those that breathe through their mouth at night.

• Bad Breath: One of the most common side effects of mouth breathers, and one that affects others.

• Worsened Asthma: By inhaling cold air that is unfiltered through the nose, the airway can become more irritated, especially for those with asthma.

• Tiredness: Breathing with your mouth open does not let as much oxygen into the lungs, impacting the body's whole supply of oxygen. This can lead to feelings of fatigue when you wake, and can result in restlessness for the whole day.

Snoring and mouth breathing:

This mouth position has a great impact on snoring and sleep apnea, worsening both of these sleep disruptions. Those who are prone to snoring and sleep with their mouth open allow for the airways to be in the position that obstructs airways. Individuals with sleep apnea that wear a CPAP machine do not get the ideal benefits from the device when they have their mouth open, making this breathing method less than ideal.

How to prevent mouth breathing:

Breathing through the nose is definitely better for your health, so how can you ensure you breathe this way throughout the night? Unfortunately, there isn't much you can do yourself to ensure you do not open your mouth throughout the night. 

A sure way to promote breathing through the nose is to secure the mouth into a position which does not let it fall open. A snoring mouthpiece such as Good Morning Snore Solution helps gently keep the tongue in the same position all night, both preventing snoring and protecting from the negative effects of mouth breathing. No matter the source of your snoring, a stabilizing mouthpiece can greatly help you breath through your nose overnight!

 

Sources:

https://www.buoyhealth.com/current/mouth-breathing-effects/#is-it-bad

https://www.healthline.com/health/mouth-breathing#prevention

source https://goodmorningsnoresolution.com/blogs/news/sleeping-with-mouth-open-blog

What is the Best Side to Sleep on?

Back or Side?

Information about the best side to sleep on is plentiful, but it tends to have many contradicting messages, making it difficult to crown one position the best to sleep on.  

Many sources support the idea that the back is the best, as it maintains the spine in a neutral position which minimizes neck and back pain. Although this is the case, the significant increase in snoring and airways obstructions suggests that sleeping on the back is not ideal for everyone [1].

When sleeping on your side, the benefit of an elongated spine is achieved to protect the neck, spine and back, along with offering a preventative position for breathing disruptions.

What the Research Says:

• A study which studied sleep patients with obstructive sleep apnea (OSA) found that most of those with OSA sleep on their back. Studied further, it was concluded that airways obstructions are more severe and frequent when sleeping in this position [2]. 

• Another study found that when one’s sleep posture is changed from the back to a side position, airways obstructions such as the tongue and larynx are relieved [3].

Due to these type of research discoveries, the side position is recommended by medical professionals for those who deal with airways obstructions [4]. Even those snorers without OSA greatly benefit from sleeping on their side, as it is shown to decrease snoring time and intensity [5].

Especially for snorers, sleeping on your side, paired with an effective and minimally invasive snore solution would provide a great amount of comfort and snore-free bedroom!   

Left or Right?

For those with acid reflux and heartburn, the left side is said to be the better side to sleep on [6]. It is also a recommended side to sleep on due to how it helps digestion throughout the night [7]. Your body will tell you which side is most comfortable to sleep on, so if you experience any shoulder or jaw pain which may occur from sleeping on one side, try flipping to the other.

Sleeping left or right, we hope you choose the comfiest position for you and sleep tight!

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References:

1 https://www.health.com/health/gallery/0,,20479110,00.html

2 http://dx.doi.org/10.1016/j.smrv.2013.01.005

3 http://dx.doi.org/10.1002/lary.24825

4 https://www.hopkinsmedicine.org/health/healthy-sleep/sleep-better/choosing-the-best-sleep-position

5 https://www.ncbi.nlm.nih.gov/pubmed/12683476

6 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/410292

7 https://www.healthline.com/health/healthy-sleep/sleep-effects-digestion#side-sleeping

source https://goodmorningsnoresolution.com/blogs/news/what-is-the-best-side-to-sleep-on

The Relationship Between Love and Sleep

Have you ever wondered how your romantic relationships affect your sleep? Not only do your relationships have a significant impact on your sleep, but your quality of sleep also directly impacts your romantic relationships. With Valentine's Day right around the corner, we thought we'd take a look at the relationship between love and sleep.

The increased psychological state of being newly in love can do wonders for quality sleep and a feeling of being well rested. A study evaluating 60 adolescents who had recently fallen in love concluded that those in early-stage intense romantic love recorded fewer hours of sleep, increased sleep quality and lowered daytime sleepiness [1].

Not only do relationships have an effect on sleep, but sleep has an effect on relationships. Specifically, an increase in sleep fosters healthier and happier relationships.

A study which looked at the effect of a poor night’s sleep on the amount of conflict in a romantic relationship found that when participants slept worse than they usually do, they reported significantly more conflict with their partner compared to the nights they got a better sleep [2].

Another study found that sleep disturbances caused by a snoring partner enhanced agitation and tensions among couples, causing an increase in fights and negative emotions such as resentment rage and helplessness [3].

Along with causing conflict, poor sleep has also been seen to make people prioritize their own needs over their partners, making their partners feel unappreciated [4].

It is quite apparent that poor sleep has a negative effect on the health of a relationship, but luckily, the opposite was found for good sleep. This means that that the better sleep you have, the better your relationships!

A 443 participant study gathered data to determine a correlation between an individual's perceived higher sleep quality and a high level of satisfaction with their partner [5].

So there you have it! The better you sleep, the better you love, and the better you love, the better you sleep! This Valentine's Day, we want to help encourage the romance, which is why we're offering 25% off all mouthpieces! That's right, say goodbye to sleepless nights and post-snoring fights. Use the coupon code LOVE25 at checkout and save 25% on your next order of Good Morning Snore Solution mouthpieces. This offer expires February 15, 2019.

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1 https://www.sciencedirect.com/science/article/pii/S1054139X07000262

2 https://journals.sagepub.com/doi/pdf/10.1177/1948550613488952

3 http://dx.doi.org/10.1177/1049732315583270

4 https://news.berkeley.edu/2013/01/19/sleep-couples

5 http://dx.doi.org/10.15446/revfacmed.v65n2.58396

source https://goodmorningsnoresolution.com/blogs/news/the-relationship-between-love-and-sleep

Is Sleeping Without a Pillow Safe?

A pillow - an item most have in their bed which they use to rest their head on every night. But does its popularity suggest best practice, or is the alternative of sleeping without a pillow a safe choice that should be considered? Well, pillows offer great support to ensure our head, neck and spine remain in ideal alignment throughout the may hours of the night, but some may find it fine to sleep without it. Read on to find out why.

Different positions, different support  

The way you sleep plays a significant role in the type of support your head needs. If you do choose a pillow, it’s ideal thickness will change depending on your sleep position. Either way, the best type of pillow is that one you find most comfortable and keeps your spine aligned.

• Side sleepers:

You want your pillow to keep your spine in a straight line. Since your head can fall quite a bit when you sleep on your side, a thicker pillow may be ideal.

• Back sleepers:

When sleeping on your back, your head does not need a lot of support to keep your spine aligned. A thin pillow will probably do the trick just fine!

• Stomach sleepers:

Although not the ideal sleeping position, stomach sleepers can help their alignment by using a very thin pillow, or no pillow at all.

Who would benefit most from sleeping without a pillow:

• Those who deal with acne: pillows can spread the infection and cause even more breakouts. Since changing your pillowcase very regularly can get tiring, skipping out on a pillow overall may be a helpful option.
• Those with back pain: although the goal of a pillow is to realign the spine and provide support, sometimes this readjustment of position hurts more than it helps. Sleeping without a pillow will help the back relax in its natural position, which may be better for your body.

Who should probably use a pillow:

• Those who sleep on their side: pillows are definitely beneficial when it comes to side sleepers. The support a pillow offers will help avoid a sore neck by giving it support and letting the muscles relax.
• Those who snore: finding the perfect pillow will help keep the airways open, which sometimes aids snoring. If you find changing your pillow does not impact your snoring, there are other solutions, such as a nightly mouthpiece that is simple to use and makes the ZZZ’s disappear.

Although these tend to be the norms, everyone’s is different and may react to the support of a pillow in different ways. But to answer the question on safety - it is safe to sleep without a pillow. By trying this method out, there is the possibility of muscle tension or pain, so you should stick to whatever sleeping method is comfortable for you.

Pillow or no pillow, we hope your head is well supported and you are well rested!

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References

https://justhealthlifestyle.com/sleeping-without-pillow/

https://www.drweil.com/health-wellness/body-mind-spirit/sleep-issues/do-you-need-a-pillow-for-sound-sleep/

https://www.spine-health.com/wellness/sleep/pillows-different-sleeping-positions

https://www.wisegeek.com/why-do-we-use-pillows.htm#didyouknowout

source https://goodmorningsnoresolution.com/blogs/news/is-sleeping-without-a-pillow-safe

Do Stop Snoring Chinstaps Work?

A stop snoring chin strap wraps around the head, holding the chin in place. It is designed to be worn at night to prevent snoring by keeping one’s chin closed as they sleep. By keeping the mouth shut, this hopes to prevents air from travelling in and out of the mouth. This may be ideal for those who snore through their mouth, but would not prevent snoring for individuals who breathe through their nose [1].

Studies

Although there are a limited amount of studies that have been released on the effectiveness of chin straps specifically, they can still bring insight to the successfulness of these anti-snore devices.

In a study analyzing the sleep patterns of 26 patients from the NJ Neuroscience Institute at JFK Medical Center, the efficacy of stop snoring chin straps were studied. The study concluded that the chinstrap alone did not improve sleep disordered breathing or snoring [2].

Pros & Cons

Advantages:

• Non-invasive
• Can be worn with dentures
• Long lasting

Disadvantages:

• Not the best long term solution
• Obstructs mouth breathing
• Not ideal for those with colds
• Not ideal for individuals with nose injuries
• Will not reduce snoring if it is in result of another health issue

Is a stop-snoring strap for you? 

If you naturally breathe through your mouth or have a nose injury, this may not be the best snoring solution. With proper guidance from a health care professional, it is achievable to find the best snore solution for your specific source of snoring. 

A commonly recommended anti-snore method is the Good Morning Snore Solution mouthpiece, which comes in two sizes to accommodate fit for anyone's mouth. This is a clinically proven stop-snoring device which has many positive reviews, changing lives all over the globe. 

Sources

[1] https://www.sleepassociation.org/sleep-treatments/snoring-chin-straps/

[2] http://jcsm.aasm.org/viewabstract.aspx?pid=29594

source https://goodmorningsnoresolution.com/blogs/news/do-stop-snoring-chinstaps-work

Will a Stop Snoring Pillow work?

So... what is a snoring pillow, and how is it designed to stop snoring?

It is a sleep accessory aimed to prevent snoring by giving one's head enough support to avoid their tongue from falling back into their throat. This type of tongue placement causes narrowed and obstructed airways and is a major cause of snoring, which many solutions aim to prevent.  Stop-snoring pillows offer a sleeping position that decreases this type of snoring, with the aim to provide proper airflow throughout the night. Although there are no pillows that can guarantee a snore-free night, the pillows below have been used to relieve mild snoring.

Some types of stop snoring pillows…

The wedge pillow: named after its shape, this pillow is designed to rest its base on the bed and point up, creating a taller pillow structure, allowing you to sleep with your head more in a more elevated position.

The contour pillow: this pillow has a dip across the middle where the head would lay, keeping one's head at a height better for keeping airways open.

The latex foam pillow: this pillow is based on the science of reducing the amount of tossing and turning in the night while using a latex pillow, which is a movement that can increase the prevalence of snoring.

Side sleeping pillow: since sleeping on the back promotes snoring, these pillows can be used to prevent you from rolling onto your sleep at night. [1]

What do studies say?

In an unbiased study testing the Snore-No-More pillow, 40 snoring patients tried the pillow for a night. Subjective comments were gathered from the study, and said that the pillow did not give optimum comfort, and also increased the occurrence of morning headaches and neck stiffness [2]. Some articles looking at the impact on specialized pillows as a solution to obstructive sleep apnea and snoring have promising results, although many of these are conducted by the inventors themselves, or funded by the companies that develop the pillows, so a conflict of interest may occur [3].

A letter from Harvard Health outlined how pillows can both help and hurt, and anti-snoring pillows “won't eliminate health problems such as restless legs syndrome or sleep apnea -- even though some pillows are marketed as solutions to snoring and sleep disorders. The only way to address sleep disorders... is to talk to your physician and get a proper diagnosis and treatment [4].”

In summary, a stop snoring pillow will work best for you if:

• Your snoring is due to tongue obstruction or your sleeping position
• You sleep on your back and want to promote side sleeping
• You do not have a more serious sleep condition, such as sleep apnea (although there are pillows designed to increase comfort while sleeping with a CPAP machine)
• You have seen a doctor or your primary care physician to see if this is the best snoring option for you.

With proper guidance from a health care professional, it is achievable to find the best snore solution for you. A commonly physical recommended anti-snore method is the clinically proven Good Morning Snore Solution mouthpiece, which now comes in two sizes to accommodate fit for anyone's mouth. Click here to find out more about how it works, and if it would work out for your snoring needs.

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Sources

1 https://www.snorelab.com/anti-snoring-pillows/

2 https://journals.sagepub.com/doi/pdf/10.1016/j.otohns.2003.11.008

3 https://link.springer.com/content/pdf/10.1007%2Fs11325-004-0201-5.pdf

4 https://www.health.harvard.edu/pain/is-your-pillow-hurting-your-health

source https://goodmorningsnoresolution.com/blogs/news/will-a-stop-snoring-pillow-work

Best Essential Oils for Snoring and Sleep Apnea

How can essential oils can help with snoring?

Studies have indicated that the use of essential oils can reduce the rate of snoring in many individuals. Oils can promote sleep by preparing your body for sleep and are also a safe and all-natural method to bring overall wellness. Let’s explore the most beneficial oils for those who snore or have sleep apnea!

What types are best?

Thyme

This oil is said to be the best for snoring relief, as it supports respiratory wellness, immune system health and nervous system well-being. Keeping these areas healthy can significantly improve your sleep, as well as decrease many of the causes of snoring.

Marjoram

This essential oil is known to help clear the sinuses and open airway passages. This helps you breathe easier throughout the night, and works well to soothe a snoring sleeper.

Eucalyptus

This oil is commonly recommended as a herbal decongestant, making it both great for those with colds and those who snore. This remedy opens the nose and clears mucus, making for better breathing all night long.

Pine

This is another oil that keeps the airways open, which promotes breathing and calms snoring. Being an anti-inflammatory treatment, it works to reduce both respiratory and sleep conditions that may interfere with the good sleep we all need. 

Lavender

This is a commonly used herbal remedy which promotes sleep, and for a good reason. Although it does not directly targeting snoring, this oil promotes a restful slumber which may be lacking in the lives of those who snore (and those around them).

How do you use them? 

To fill your whole room with your chosen essential oil, put a few drops into an electric diffuser, which will dispense the herbal scent throughout the space for hours.

For another relaxing way to inhale these oils, soak a small towel in warm to hot water which has a few drops of essentials. Squeeze the towel out so it is just damp, and lay it over your face and relax.  

Alternatively, you could put a few drops on the skin, being cautious as some oils can irritate the skin.

Whether it's for snoring, sleep apnea or better sleep in general, we hope the use of these essential oils helps you get a better rest and improves your overall well being!

source https://goodmorningsnoresolution.com/blogs/news/best-essential-oils-for-snoring-and-sleep-apnea

Who is MPowrx?

You may or may not have heard the name MPowrx Health and Wellness (MPowrx), so we wanted to share a little bit about who MPowrx is and how it came to be. MPowrx is the company behind Good Morning Snore Solution. With a passion for proven, yet accessible health and wellness products, the founder of MPowrx, Dr. Nancy Markley, brought Good Morning Snore Solution to market, which was just the beginning. The international company continues to encourage global health and wellness through innovative products and offerings.

The Beginning of MPowrx

MPowrx was founded by Dr. Nancy Markley, who followed her dream of making a positive difference in people’s lives. Dr. Markley developed a strong passion for healthcare innovation, and used her PhD in molecular biology along with her entrepreneurial knowledge to put her ideas into action. It was with the goal to create a positive difference in other’s lives that she created her own global health and wellness company, known today as MPowrx.

MPowrx’s first product was Good Morning Snore solution, which was invented by Calgary dentist and sleep researcher Dr. Leslie Dort MSc, DDS, Dip ABDSM. This was the basis of the popular mouthpiece sold today, and the design moved forward to being refined, manufactured and licenced by MPowrx. Starting in the basement of Dr. Markley’s family home, the mouthpiece was launched in Canada and the USA in 2008. Shortly after that, distribution was expanded to fulfill the dream of helping millions around the globe with this innovative sleep technology.

With the hope of improving wellness around the world, MPowrx is continuously looking for new opportunities to bring scientifically proven, innovative wellness solutions to market. In addition to making way for practical and accessible wellness solutions, MPowrx wants to see opportunities for wellness provided to those who are often overlooked. In December 2018, MPowrx partnered with Sleeping Children Around the World, a charity that provides bedkits to children in developing countries. During the month of December, MPowrx donated a portion of Good Morning Snore Solution sales to Sleeping Children Around the World in order to give these children a chance at a good night’s sleep. Moving forward, MPowrx continues to look for more ways to give back to the community on a global scale.

What is next for MPowrx?

The success with Good Morning Snore Solution was just the beginning. MPowrx is branching out to create other health and wellness products that will help you sleep better, feel better, and live better! Want to be kept in the know about new products and offerings from MPowrx? Subscribe to the MPowrx newsletter

source https://goodmorningsnoresolution.com/blogs/news/who-is-mpowrx