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.
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