How to Prevent Sleep Groaning?
In the pin drop silence of the night, a disruptive groan can come as an absolute shock especially for the person sleeping next to you.
If this a regular phenomenon in your case, then you may be suffering from the Catathrenia.
What is Catathrenia?
Catathrenia is also known as nocturnal groaning and it is a kind of sleep-related disorder. People with this condition will breathe in deeply at the time of sleeping. They then hold the breath for some time. At the time of breathing out they create a groaning or moaning noise.
This kind of noise can last from a few seconds to a few minutes. At the end of the groan they can even make a secondary groan like which sounds more like a snort. It is a possibility that they also wake up at the end of this.
Synonyms of Catathrenia
The Catathrenia means a person makes a terrible sound at the time of breathing out as they sleep which sounds more like moaning or a groaning. Here some of the symptoms are enlisted
=> Moaning and groaning at the time of exhaling
=> Alterations in the breathing pattern
=> Slow breaths
=> Holding the breath before the initiation of the breathing
Other than these, there are no clear symptoms.
This condition can include the prolonged groanings and moaning. It may be like a mourn or even a constant humming sound. These noises can be quite loud and it will call for medical attention only when it succeeds in disrupting others.
How is Catathrenia Different from Sleep Apnea and Snoring?
While the groaning occurs at the time of expiration, snoring always takes place at the time of inhalation. Thankfully, the groaning noise can be only irritable to the bed partner but does not indicate any serious health condition.
The patients with the Catathrenia rarely experience daytime fatigue and fragmented sleep which signifies Sleep Apnea and they wake up feeling rested.
Tips to Prevent Sleep Groaning
Follow a Sleep Routine – Try to go to bed and wake up from your sleep at the same time every day. This will regularise your sleep patterns and help you to tame this condition in the long run.
Take a Hot Bath – If you go for a hot shower or bath just before retiring to bed then it can assist in clearing up the nasal passages which can ensure that the airways remain open all through the night. This will enable you to breathe quietly and easily.
Stick to a Diet – You should avoid the drinks and the foods that consist of caffeine as well as a medicine that comes with stimulant before you retire to bed. You should also see to it that you don’t go for a big meal before sleeping and at the same time refrain from going to bed empty-stomached. You should also avoid cocoa. You should keep yourself hydrated and warm so that you can reduce the chances of restless nights.
Avoid Smoking – Smoking is always injurious to health and it can wreak havoc on the lungs. If you avoid smoking it will help you to get rid of the night-time groaning as your lungs will be able to breathe better. The smokes can cause congestion and build-ups in the airways. This can lead to troubled breathing at night as the body has to work harder to push out the air. This is the time when the groaning noise takes place.
Regulate Your Bedroom Ambience – You should keep the bedroom cool, dark and quiet. This is going to induce sleep and will help you to do away with the night-time groaning.
Again, if your partner suffers from Catathrenia or night groans then you can start using the earplugs and the white noise generator. The white noise will help you to doze off unlike the television or music and also drown the groanings of your partner.
However, if you are not be able to sleep well, then you should consult with a sleep dentist immediately. You may have Sleep Apnea which can be controlled with the quality sleep apnea mouth guard and certain lifestyle alterations that your doctor can suggest and help you with so that you can have a good night’s sleep.