Essential Facts About Snoring and How to Stop It

Essential Facts About Snoring and How to Stop It

Nearly half of all adults snore, at least occasionally. Snoring is most common among men, seniors, and people who are overweight. Learn basic facts about snoring, how it can affect your life, and how to cope with it.

Snoring and Your Health

1. Monitor your sleep quality.

If you live alone, it may be difficult to know for sure if you snore. One warning sign of snoring is waking up in the morning feeling tired, even after a full night's sleep. Your snoring may actually be waking you up continually throughout the night and interfering with the quality of your sleep.

2. Think about your relationships.

If you live with friends, relatives, or a significant other, your snoring may be negatively affecting them too. Perhaps you're keeping those you live with from getting a good night's sleep because they're up all night listening to your loud snoring.

3. Manage the risks of cardiovascular issues.

Doctors have reported that obstructive sleep apnea places a heavy strain on the heart. More recent studies suggest that even less severe snoring could increase the risk for heart disease. Early treatment is important to catch increases in blood pressure and other changes promptly.

4. Know the causes for your snoring.

Different kinds of snoring require different treatments. Talk with your doctor if you suspect a medical condition such as enlarged tonsils or respiratory infections. Otherwise, lifestyle changes may be all that's needed.

Effective Remedies for Snoring

1. Get more sleep.

Try getting an extra hour or two of sleep each night. When you're overtired, your throat and tongue muscles may loosen and block your airway. This is similar to the effects of aging, but in this case you can do something about it.

2. Sleep on your side.

Some people get instant snoring relief just by sleeping on their side rather than their back. It takes practice to change old habits, but you can train yourself to do it. Putting a pillow alongside your body will help to hold you in place on your side.

3. Elevate your head at night.

If you're free from neck problems, you may want to experiment with holding your head higher at night. You can get a bed that adjusts to an incline or use an extra pillow to prop yourself up.

4. Avoid sedatives, alcohol, and late night eating.

Anyone may be vulnerable to snoring after drinking beer, eating pizza, or taking certain medications before bed. Consume your last cocktail or meal at least four hours before you go to sleep!

5. Lose weight.

Excess weight around the throat also makes it harder to breathe correctly, especially at night when you're lying down. If you noticed that your snoring started only after you put on a few extra pounds, it may be time for a diet and more exercise.

6. Treat nasal congestion.

Steam opens your nasal passages! Why not try a hot shower before bed or a vaporizer while you sleep? Nasal strips and gargling with salt water may also help.

7. Reduce household dust.

Getting household dust under control will help you breathe better night and day. Shop for anti-allergy bedding and replace your pillow regularly.

8. Ask your doctor about non-surgical treatments.

If your snoring persists, there are several medical appliances that your doctor can recommend. For example, CPAP therapy is when you use a breathing device to pump air into your body while you sleep. It's often the primary treatment for sleep apnea.

9. Consider surgery.

Using surgical methods as a treatment for snoring is relatively rare. Still, there are many surgical options to consider, just in case CPAP therapy fails. Many of these procedures can be done with lasers or microwaves.

Home remedies and proper medical treatment can often reduce the incidents and intensity of snoring, as well as minimize the negative effects.

Get help with snoring, whether it's for yourself or a loved one. Then everyone can start enjoying a good night's sleep!

How to Set Up Your Bedroom for a Better Night of Sleep

If you’re not sleeping well, the rest of your life suffers, too. There are few things better or more satisfying than a good night of rest. But sleeping soundly can be challenging.

Life circumstances can disrupt sleep, and we can’t control everything going on in our lives.

But we can control our bedroom. Make the most of your sleeping environment and give yourself the best chance to sleep like a king or queen.

Follow these tips and get the sleep your body and mind are craving:

1. Mattress.

Finding the right mattress is a pivotal part of getting a good night of sleep. There are so many options that it’s easy to feel overwhelmed. If your bed isn’t comfortable, head out to the store and try out few mattresses.

Avoid being stingy if at all possible. Think about how much time you spend sleeping and how long you’ll keep your mattress. Spend what it takes to be comfortable. A good mattress is one of the best investments you can make.

2. Light.

For most of us, the darker the better. Minimize the amount of light in your room. Controlling light is especially important if your schedule requires you to sleep during the day. Ensure that your bedside clock doesn’t put out too much light.

3. Noise.

As little noise as possible is the best option for most. However, some people prefer to fall asleep to the sounds of the ocean, rain, or white noise. Figure out what works for you. If you’re forced to sleep in a noisy area, ear plugs can help. A fan can also be useful to drown out unwanted noise.

4. Keep a drink handy.

If you frequently find yourself needing a drink in the middle of the night, keep one available so you don’t have to get out of bed and further disturb your sleep. You might also want to limit eating near your bedtime, as this is a common cause of thirst during the night.

5. Psychological comfort.

What do you need to feel comfortable? A locked door? Closed windows? A teddy bear? Create a bedroom situation that is most conducive to sleeping comfortably. Don’t be afraid to pull out your favorite blanket and a few stuffed animals if that’s what you need.

6. Temperature.

Each of us has a perfect sleeping temperature. Studies show that a cool room works best for the average person, but you might not be average. Experiment and discover what works the best for you. An extra blanket or a small adjustment to the thermostat might make a big difference.

7. Electronics.

Clocks, phones, tablets, and TVs can all contribute to a poor night of sleep. Keep the electronic devices to a minimum. Ideally, put away all the electronic devices for at least an hour before bedtime. You’ll find it easier to fall and stay asleep.

8. Pets.

Studies have shown that allowing pets in your bed is a serious obstacle to a good night of rest. However, women often report that sleeping with their husband is more disruptive than sleeping with a pet. Either way, think about how your pet affects your sleep.

How well do you sleep? Are you making the most of your sleeping space? It’s easy to think that any mattress in a room is enough to sleep well. And, that’s true for a few people. However, most of us would benefit from making a few changes to our bedroom.

Ensure that you’re creating the best sleeping environment you can. You’ll be glad you did.

Learn more about your health online when you read the rest of our information here about: Sleep Disorders guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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