Effective Ways to Nip That Snoring Habit in the Bud Today!
If you’re the type of person who sounds like a cargo train in the middle of your sleep, then you might be causing your family a series of insomnia-ridden nights!
There’s no doubt that snoring can be a nightmare for any household. Not only is it embarrassing and frustrating, but it can also be a major signal for an underlying health problem.
So how do you nip this destructive habit in the bud? According to medicine specialist based at The Ohio State University Wexner Medical Center, Dr. Rita Aouad, here are six ways you can do it.
First Things First, Make Sure Your Snoring Is Not Caused by a Health Problem
As stated earlier, snoring can be a serious sign that something is terribly wrong. As you might now be aware, snoring is a problem that is caused as a result of not being able to breathe freely through your nasal passages.
Sometimes, the advent of snoring could be a major warning of obstructive sleep apnea. This respiratory disorder manifests when one, or all of your nasal passages close, resulting in blood oxygen levels plummeting.
If not treated promptly, OSA can lead to:
- Heart disease
- High blood pressure
- A reduction in the quality of life.
Thankfully, OSA can be treated effectively with continuous positive airway pressure procedure (CPAP) which is a method by which your airway is kept open as you sleep.
That being said, if you suspect OSA, it would be wise to seek the council of a sleep specialist or your doctor immediately.
Employ the Use of a Nasal Dilator or Nasal Strip as You Sleep
The advantage of such devices is that they widen your airway as you sleep, making it possible for you to breath in and out unobstructed as you slumber,
Nasal dilators are inserted into your nostrils so that they can widen your airways, while nasal strips are positioned outside of the nose in a manner to widen your airways too.
Purchase a Mouthpiece
One of the ingenuities created to battle snoring are anti-snoring mouthpieces. These devices are created in such a way that they are positioned between your tongue and your jaw to make breathing much easier, hence curbing snoring.
Think of Changing the Position That You Sleep In
According to Dr. Aouad, sleeping in the supine position often results in a prevalence in snoring. To reduce the prevalence of snowing, an individual can put a wedged pillow between their back and the bed, to prevent them from lying flat on their back.
Additionally, there are experts who even recommend that a pouch is sewed on the back of their pajama tops, at the same time placing a tennis ball inside. This will prevent the individual from rolling onto their backs as they sleep because it will be an extremely uncomfortable position.
Avoid Liquor Before Hitting the Sheets
Dr, Auouad advises against alcohol indulgence or the use of sedating medications before bed as such substances are considered respiratory depressants, and they will aggravate the effects of snoring.
If you’re having trouble falling asleep without the use of sedating medications or alcohol, here are some great substitutes that you can use:
- Drink milk before going to bed
- Though not scientifically proven, you can try blinking non-stop for one whole minute.
- Set the air conditioning for cooler temperatures between 61t and 69 degrees Fahrenheit. Studies have shown that chilled temperatures are the most optimal for a good night sleep.
- Avoid panicking before you go to bed. Don’t think too much about your life struggles or issues. In fact, a study carried out in 2008 by the National Institute of Health found that individuals who lay in bed with their eyes closed automatically caused some of the brains neurons to shut off.
- Your bed should strictly be for sleep. Never carry any of your work to the bedroom or even watch movies there. This will automatically trick the subconscious to regulating all your sleep strictly to your bed.
If You’re Sick, Use an Allergy Medication or Nasal Spray Before Bed
If your nose is all stuffed up before bed, you can opt to use a nasal spray before bed to open up your airways. Additionally, you can also take your allergy medication before bed to reduce the effects of your allergy as you head to sleep.
More in Health & Well-being
The Carnivore Diet: The New Craze That Has the Dietary World Buzzing!
When there’s a group of people chit-chatting about low carb diets, many a time, you’ll find that the topics of interest...February 20, 2019
Your Biggest Challenge Is Your Mindset, Not the Ones in Front of You!
In life, we come across a series of challenges that test our mettle and make us think twice about our decisions....February 20, 2019
How to Tell If Your Man Is Ready for Commitment and Settling Down
Commitment, certainly one of the cloudiest words on the planet. Many a partner have wondered whether their man is ready to...February 20, 2019
Shortcuts to Instant Happiness – 10 Ways to Increase Your Happy Hormones
Have you ever felt more tired after a lazy weekend than after a late evening with your friends? Well, it has...February 20, 2019
Study Reveals That You Can Add 14 Years to Your Life with Healthy Lifestyle
We all aspire to live a long life and see our children (perhaps even our great-grandchildren) achieve their life goals. Which...February 20, 2019
How Yoga Improves Your Mental and Spiritual Health
Most health and fitness experts recommend incorporating yoga as part of your workout routine. This relaxing exercise is popular because it...February 20, 2019
Why You Need Complete Proteins in Your Diet and What to Do If You’re Vegan
Thanks to advancements in science and technology, we have been able to discover more about the different molecular structures that make...February 20, 2019
Disappointed with Your Career? These Awesome Tips Will Turn It Around!
Careers are amazing, aren’t they? Not only are they full of awesome moments (especially when we all have a laugh about...February 20, 2019
Subtle Steps to Expanding Your Career Path and Improving Your Skills
Some companies are great in helping their employees further their careers. They provide them with a series of educational opportunities, send...February 20, 2019