Anecdotally my wife and kids were complaining about my snoring, and I bought one for $40 off Amazon. Not only has my snoring improved, but my lung capacity has improved. Plus it's just fun to play.
I use dminder to track my estimated vitamin d levels.
I was 18 and near the height of physical perfection.
As far back as 10 years old I remember feeling miserable every single morning even after getting a full night's sleep.
At age 35 I got a CPAP and finally fixed a quarter century of piss-poor sleep.
I was a HUGE snorer and rarely felt fully rested from 8 hours of sleep, woke up sore etc. Now my quality and quantity of sleep is totally different, it's really amazing.
It might not solve everyone's problems, especially if you have something really badly wrong, but it's a near-free, easy intervention and it probably won't hurt you to try it for a few nights. They make fancy tape, purpose-built for this, such as [0], but you could probably also use scotch tape or masking tape or whatever you have.
Also interestingly, after 2 weeks of taping, I developed the habit of sleeping with closed mouth even without the tape, so arguably this has cured my snoring permanently. This is the closest thing to "one weird trick" which I've ever seen in real life.
I found surgical micropore tape to be best. It's cheap, breathable, and easy to obtain. From trial and error, my two main recommendations are to first apply it to the back of your hand to reduce the adhesiveness, and fold a corner over before applying. Both of these make it much more convenient to remove, particularly if you need to do so in a hurry (e.g. needing to sneeze).
I remember reading not too long ago on HN an article about our dental health in modern times: https://www.scientificamerican.com/article/why-we-have-so-ma...
It could be our diet contributing to smaller jaws/palettes that increase the prevalence sleep apnea?
This book was published in 2018, and it's not yet common knowledge. Doctors I have been to don't get it, I have doctors in my family that don't get it.
It's historical and scientific, but it has a lot of practical implications for raising children too. A child's facial structure is surprisingly malleable (by lifestyle), and it determines how they breathe, which in turns affects everything else. Just like food, breath is at the base of your physiology, and affects all aspects of your health (dental health, mental health, and more!)
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Summary:
Agriculture and diet are fundamental reasons behind recent and huge changes in our jaw and airway development. They change us faster than our genes do. (epigenetics)
Another profound change that is faster than evolution is the development of speech.
In other words, apes and dogs don't have sleep apnea because they don't have agriculture, and they can't vocalize like we do. It's a crazy problem that requires an explanation -- your throat and neck tissue literally strangles you while you're sleeping, giving you heart attacks and many other problems.
There are a lot of practical implications, like breathing through the nose rather than the mouth (another article about this was recently on the front page of HN), and what foods you and your children eat.
[1] https://www.amazon.com/Jaws-Hidden-Epidemic-Sandra-Kahn/dp/1...
There are a bunch of other books that touch on the related subjects, like "The Dental Diet", "Sleep Interrupted", etc.
Part of the thesis is that braces and wisdom tooth removal are overapplied. People who disagree with that have to answer why ancient people and animals don't need similarly large amounts of dental work (answer: their jaws are a lot healthier than ours due to their environment.)
A related but separate issue in children is mouth breathing, and the chain of causation is also explained in the book.
I've asked my optometrists and orthodontists what cause these problems and just got shrugs and big bills.
I saw four doctors across two states trying to resolve a certain medical condition, which happens to be very common, has very negative effects, and has low recovery rates.
They prescribed a couple different medications, and mentioned that the disorder is "associated with" a list of a bunch of things related to lifestyle and diet. (These items were never brought up again by any doctor after their initial brief mention: it was a kind of "going through the motions" with each doctor—part of the obligatory informative synopsis of the disorder.)
The medications did practically nothing, and experimenting with briefly removing different items on the list from my life did practically nothing. Meanwhile my life was severely negatively impacted by this for ~4 years.
Eventually I decide to "get healthier" in a general way with an improved diet, insistence on regularly getting sufficient sleep, reduced alcohol consumption, and regular strength training.
A few months later the condition was at about 50%, and now it's at a point where I'm barely bothered by it.
I'm also a Type 1 diabetic and ran into a similar thing there: the recommendations given to me by doctors were incompatible with the blood sugar ranges they described as desirable. So I did my own research and discovered that basically everyone who had really good numbers was doing massive carbohydrate reduction in addition to taking insulin.
What it came down to in both cases: doctors will not prescribe lifestyle changes. They may mention them, but their core solution is likely to be a medication + tweaking dosage—even if this is by comparison far less useful.
I do think there's a legitimate reason, though: most people are simply not willing to make these kind of lifestyle changes. However, for those who are willing to do it, there's a good chance they'll lack the info on how effective it can be, because it's not what their doctor is going to emphasize.
(I'd urge anyone who thinks my cases may be uncommon to try this: if you know someone who resolved a medical condition by general lifestyle improvements like diet, sleep, exercise etc.—see if they made the changes because a doctor recommended it or if the motivation come from somewhere else.)
It still seems problematic to have it just missing from the presentation of options[0] merely because most people won't follow through, though. The ones who are willing to follow through (probably the ones who care most deeply about resolving the thing) aren't given a fair opportunity.
Additionally, it seems like a self-perpetuating problem: I would bet a significant part of the unwillingness to make lifestyle changes in order to treat medical conditions is a consequence of Americans' expectation that illnesses are treated by medications (which comes in a large part from doctors emphasizing this). The entire situation has a kind of consumerist framing: you get sick, you purchase a thing which you then consume which treats you. That kind of perspective was strongly instilled in me until my experience with type 1 diabetes. Growing up in the U.S., I just thought that's how things worked: our medicine was that good, and it covered most illnesses.
If you go into it with that kind of expectation, it comes off as a very tall order to say, give up pizza. There's this feeling of, "I took my time and money and paid for a doctor, they didn't give me anything, and now they're asking me to do work?"
So maybe it's just a kind of a broken, self-reinforcing cycle. But I suspect it's a little more insidious than that too: there is an obvious financial incentive for things to be structured this way. I have a hard time imagining that has no impact.
[0] Not that it wasn't "brought up," it was in both of my cases. But: not only was it relatively un-emphasized, it was described as "possibly having an effect". The accurate presentation would have been: this can be much more effective than the medicine I can prescribe—but it will also require much more effort from you.
Slow and steady usually wins the race, but magic bullets pay better.
Look at the rebellion that doctor started in New York, with his youtube videos about how futile and absurd it was to ventilate lucid/non-distressed SARS-CoV-2 patients, solely on the basis of their oxygen saturation meter readings. Later reports from the front line said 'hey we're doing much better not ventilating our COVID-19 patients even when their oxygen saturations are super-low...'
> and even then, a large percentage who reject it outright (e.g. the number of people who reject that calories are the primary determinant of weight).
/methinks it is simplistic and wrong to decree that a calorie is a calorie.
My working hypothesis is that bad medical advice is the primary etiological factor behind most cases of morbid obesity. Decades ago the medical industry decreed saturated fats as the cause of heart disease, and advocated fat-free diets, or low-saturated-fat diets failing that.
Butter has been vindicated of the charges against it, but I have yet to see an official apology for giving bad advice. Indeed, the heart profiteers are still [1] flogging a dead horse [2].
My retired-MD uncle recently came to visit, and shared that he now makes his own salad dressing to avoid the cheap oils in commercial salad dressings. He had some great stories of patients he'd helped (trauma from car accidents and knifings), but also of exercises in medical futility (e.g. cancer).
Why doesn't conventional medicine warn patients of the hazards of cheap oils? Now is the perfect time. You could refer to Wikipedia's article on Prostaglandins [0], and speculate that minority America's overconsumption of Omega-6 oils is one factor in their susceptibility to the SARS-CoV-2 (emotional stress is another factor).
[0] https://en.wikipedia.org/wiki/Prostaglandin
[1] https://www.heart.org/en/news/2018/05/01/advisory-replacing-...
This is a really dangerous comment.
Yes, it's true that, for some, weight loss is all that's needed.
There are people who need CPAP and no sort of 'lung capacity' and musculature exercises will help. A former coworker even had central sleep apnea. Exercise that.
Exercise helps with everything, but it doesn't mean one will be cured and stop needing CPAP. CPAP isn't that profitable even, considering how long the machines last and that supplies can be found elsewhere, so there's little incentive for medical providers to push them. In fact, in some countries, you'd be hard pressed to find insurers providing CPAP machines, as they are expensive.
The only ROI they might have is with less future hospitalizations due to serious conditions. Untreated sleep apnea can massively increase the chances of heart attacks, strokes and many other conditions.
Incredibly uninformed.
Not that I don’t love didgeridoo music :-/
There are specific swimming exercises you can do, as part of a routine, that build lung capacity.
(Results may not generalize. It worked for me.)
I love the didgeridoo. One of my favorite albums to listen to while working is Aphex Twin's 'Digeridoo'. It's worth checking out.
[1] https://www.amazon.com/Meinl-Percussion-DDG1-BK-Didgeridoo-P...