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how to sleep better ?

mr.mewing
Estimable Member

i am 18 years old and overday i am pretty tired and specialy right after i came out of bed

i think this bad sleep can come from my narrow palate it's around 34mm so my troath is small and my nasal airways are smaller aswell because of the arch of the palate 

if somebody knows some ways to help my to get better sleep let my know 

it will give my more kwality of live

the foto is by the way from 2 months ago my molars expanded a bit like 1 or 2 mm

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Topic starter Posted : 30/03/2019 8:04 am
Abdulrahman
Reputable Member

It sounds like what I used to suffer from. I also had 34.3mm inter molar width before starting treatment and similar symptoms I go into in my story.

Do you snore? Do you have nasal congestion? Do you wake up with dry mouth?

my story: http://www.aljabri.com/blog/my-story/

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Posted : 30/03/2019 8:31 am
mr.mewing
Estimable Member
Posted by: Abdulrahman

It sounds like what I used to suffer from. I also had 34.3mm inter molar width before starting treatment and similar symptoms I go into in my story.

Do you snore? Do you have nasal congestion? Do you wake up with dry mouth?

i use to snore at night according to my dad but and then the next day i wake up with a dry mouth but i started to tape my mouth and my mom and dad thought i was a spycho but it helped no dry mouth and no snoring only nose snoring according to my dad.

and i don't have nasal congestion

readed your story seems that you have been really suffering man but my posture isn't that bad as yours but also not perfect

i'm doing chin tuck everyday now for 4 months

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Topic starter Posted : 30/03/2019 2:25 pm
Abdulrahman
Reputable Member

Well that's good, but if you are waking up tired something is causing this. Usually mouth breathing, snoring, and sleep apnea are the main suspects. You say you still snore through your nose. If you have no congestion or allergies you might have a severely deviated septum that's causing allot of disruption to your air flow.

Try this block one nostril and try to breath and blow through it. Then repeat the test with ther nostril if you notice a s difference, that a sign you probably have a deviation.

 

my story: http://www.aljabri.com/blog/my-story/

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Posted : 31/03/2019 10:28 am
mr.mewing
Estimable Member
Posted by: Abdulrahman

Well that's good, but if you are waking up tired something is causing this. Usually mouth breathing, snoring, and sleep apnea are the main suspects. You say you still snore through your nose. If you have no congestion or allergies you might have a severely deviated septum that's causing allot of disruption to your air flow.

Try this block one nostril and try to breath and blow through it. Then repeat the test with ther nostril if you notice a s difference, that a sign you probably have a deviation.

 

i feel a slight different but nothing to crazy i don't think this can cause my sleep problem but is deviated septum the only reason of nose snoring

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Topic starter Posted : 31/03/2019 5:28 pm
mr.mewing
Estimable Member

@abdulrahmam

woke up today and my nearby windows on my room where fully covered in water from my breathing what can this be and could this be bad?

woke up tired by the way overal sleep wasn't bad 

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Topic starter Posted : 04/04/2019 2:18 am
Freddie
Eminent Member

You obviously have an upper airway resistance syndrome. That’s what I have and its ruinning my sleep. Its caused by a narrow palate, and you dont have to breath through your mouth while having it. I think expansion of the palate is the only way to cure that [Rude Language or Insults are not tolerated] 

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Posted : 04/04/2019 6:44 pm
mr.mewing
Estimable Member
Posted by: Freddie

You obviously have an upper airway resistance syndrome. That’s what I have and its ruinning my sleep. Its caused by a narrow palate, and you dont have to breath through your mouth while having it. I think expansion of the palate is the only way to cure that [Rude Language or Insults are not tolerated] 

thanks for the reply!

do you use a expander in your case or just tongue as your expander?

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Topic starter Posted : 05/04/2019 2:04 am
DrMario
Eminent Member

Check this out. https://amzn.to/2WLyEPT

It's a device that creates a vacuum to pull your tongue slightly out of your mouth. Most people with sleep apnea suffer from transverse maxillary deficiency (narrow palate) which can cause less room for your tongue to sit properly, so it falls back when you roll over to sleep on your back in the supine position.

Try ruling out allergies, dust out your room, maybe you have a pet you're allergic to, consult with an ENT for your turbinates, deviated septum. 

Good luck

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Posted : 05/04/2019 4:50 pm
Rockyp33
Reputable Member

Just mew and practice the fundamentals in the mirror over and over again. watch https://www.youtube.com/watch?v=gcI8CvoFxfQ and do these exercises especially cheesy swallow. you gotta retrain your tongue. Also try getting on no fap it greatly improves sleep and overall life quality in my opinion

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Posted : 09/04/2019 1:05 am
mr.mewing
Estimable Member
Posted by: Rockyp33

Just mew and practice the fundamentals in the mirror over and over again. watch https://www.youtube.com/watch?v=gcI8CvoFxfQ and do these exercises especially cheesy swallow. you gotta retrain your tongue. Also try getting on no fap it greatly improves sleep and overall life quality in my opinion

i know nofap does increase t levels at the 7 day and the drops but i didn't know it could improve sleep could you explain that?

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Topic starter Posted : 09/04/2019 2:08 am
Abdulrahman
Reputable Member
Posted by: mr.mewing

i feel a slight different but nothing to crazy i don't think this can cause my sleep problem but is deviated septum the only reason of nose snoring

No, your turbinates or adenoids can be inflamed and swell up and close your nose when you lay down.

my story: http://www.aljabri.com/blog/my-story/

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Posted : 09/04/2019 12:07 pm
mr.mewing
Estimable Member
Posted by: Abdulrahman
Posted by: mr.mewing

i feel a slight different but nothing to crazy i don't think this can cause my sleep problem but is deviated septum the only reason of nose snoring

No, your turbinates or adenoids can be inflamed and swell up and close your nose when you lay down.

yes that could be an issue but i keep breathing through nose but somethimes the air can go through slightly or one side is blocked and so on and they switch but it could be so swelling in the nasal airway can cause the snoring through my nose

and what can i specialy do about that?

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Topic starter Posted : 09/04/2019 12:38 pm
mr.mewing
Estimable Member

@darkingdigo

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Topic starter Posted : 14/04/2019 4:11 pm
xeuronholder
Active Member

What has your rate of palatal expansion been? 

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Posted : 14/04/2019 8:01 pm
mr.mewing
Estimable Member
Posted by: xeuronholder

What has your rate of palatal expansion been? 

like 3 month of proper mewing

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Topic starter Posted : 15/04/2019 1:54 am
xeuronholder
Active Member

@mr.mewing 

There's different reasons why you may not be expanding your palate as fast as you potentially could(especially at your age). Can you put the entire tongue at the roof of the mouth with your jaw all the way open? If you can't, it's possible you have tongue tie, which may affect your progress. I suggest tongue chewing to help strengthen your tongue. https://www.youtube.com/watch?v=ZNocCJNicrc

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Posted : 15/04/2019 12:15 pm
Kyte
 Kyte
Estimable Member
. Can you put the entire tongue at the roof of the mouth with your jaw all the way open? ...

Do you mean this?

https://youtu.be/C0aK86ReS1U

At 2:50

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Posted : 15/04/2019 12:34 pm
mr.mewing
Estimable Member
Posted by: xeuronholder

@mr.mewing 

There's different reasons why you may not be expanding your palate as fast as you potentially could(especially at your age). Can you put the entire tongue at the roof of the mouth with your jaw all the way open? If you can't, it's possible you have tongue tie, which may affect your progress. I suggest tongue chewing to help strengthen your tongue. https://www.youtube.com/watch?v=ZNocCJNicrc

i have a moderate tongue tie but i can put my full tongue up not like astro because its atm to narrow and a little arched but not vaulted 

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Topic starter Posted : 15/04/2019 1:26 pm