Quit snoring with these tricks

10 Tricks to Quit Snoring

Do you snore? Maybe you don’t, but someone you love (and sleep next to!) does. Either way, snoring can drive you crazy. It can wake you up in the middle of the night and keep you up for hours. This leaves you sleep-deprived and unable to function well when it comes to higher level processing and creativity.

If you or someone you love snores, make sure you get checked out by a doctor. After all, snoring can be a sign of a serious sleep condition, like sleep apnea. If everything checks out fine, try some of the tricks below to reduce or eliminate snoring.

Avoid Sleeping on Your Back

When you sleep on your back, your throat muscles can collapse. This causes the base of your tongue and even some chin tissue to fall into the open space created by the collapse. All of this tissue gets in way of the air passing through your throat, which can cause loud snoring. While your body still relaxes when you sleep in a different position, the relaxed tissue is less likely to block your airway.

If you always end up on your back, try sleeping on your side with a pillow behind you so it’s harder to roll over. You can also put a tennis ball under your sheet on that side. This will make rolling onto your back uncomfortable.

Open Your Nasal Passages

Clogged nasal passages can also cause snoring. Your stuffy nose can create a vacuum in your throat and you will make a lot of noise when you breathe. The best way to counteract this problem is to keep your nasal passages open.

If you struggle with this, try taking a warm shower right before you go to bed. If you’re really brave, turn on the hot water for a while, then make it as cold as you can stand for a few minutes before turning it back to hot again. This helps thin your mucus and constrict the blood vessels that can make your nose inflamed.

You can also try diffusing some essential oils in your room. Eucalyptus and peppermint are great for keeping your nasal passages open. Nasal strips can also hold your nose open from the outside, and nasal dilators will work from the inside. Try these solutions until you find what works for you.

Treat Your Allergies

Allergies commonly cause blocked nasal passages. If you can’t find a solution that works for you, there’s a good chance you’re allergic to something. Many people with underlying or low-level allergies don’t even notice that their nose is blocked until they try to fall asleep. They may find that one side is blocked more often than the other, too. Treating these can help keep those nasal passages open.

In addition, chronic untreated allergies can cause sinusitis, which leads to even more nasal blockage. Cut your allergies off at the pass before it gets this far by treating those allergies early.

Get a New Pillow

 

 

The right pillow will support your head and neck to keep your spine in neutral alignment all night long. Even if you can only sleep on your back, the right pillow will help support the muscles in your neck so they don’t collapse and cause snoring. On the other hand, the right pillow may allow you to sleep on your side instead of on your back, so you won’t have to worry as much about snoring.

Raise Your Head

Another solution for those folks who can only sleep on their backs, or for those whose nasal passages are stubbornly clogged, is to raise the head of your bed. This is easiest if you have an automatic bed that will do it for you. However, you can find pillows designed to raise the head in any bed. You only need to go up about 4 inches to reduce your snoring, so you shouldn’t notice much of a change in comfort levels at night.

Wear a Mouthpiece

There are several different kinds of mouthpieces you can wear, depending on why you snore, how badly you snore, and what your doctor and dentist think might work best for you. These work to keep your mouth closed, your airways open, and your tongue from falling down your throat.

They can take some getting used to, but the improved sleep quality is worth it. See your doctor or dentist to talk about getting one of these made. The process can take up to a few weeks and might be expensive, so be prepared before you go in.

Lose Weight

If your snoring has gotten worse as you’ve gained weight, chances are that losing some pounds would help the snoring problem, too. Overweight people have more fatty tissue around the neck, which can cause snoring or make it worse. They can also have more trouble breathing, so they end up breathing with their mouths open, which can also lead to snoring.

Being overweight also puts you at a greater risk for sleep apnea, which usually involves some snoring. If you’re not sure how to lose weight, talk to your doctor to get started.

Drink More Water

When you’re dehydrated, even just a little bit, your airways will be more likely to get sticky. This can cause mucus to build up inside of them, which can lead to snoring. Drink more water, and your airways will be healthier all the way around, not just at night.

Rather than drinking a ton of water right before bed, which can keep you running to the bathroom all night, work to drink throughout the day. This will keep you hydrated all the time, not just when you’re trying to sleep.

Drink Less Alcohol Before Bed

 

 

If you drink regularly within a couple of hours before bedtime, try to figure out if your snoring is worse on the nights you drink. Your significant other should be able to help you here! If drinking alcohol makes your snoring worse, try to stop drinking before bed, or give yourself 3-4 hours between drinking and sleeping.

Alcohol can make snoring worse because it relaxes the muscles in the body, including the ones in your throat. This makes it more likely that your tongue will slip backward and cause the throat snoring.

Stop Smoking

Smoking isn’t just bad for your lungs, but for all of your airways. It irritates them, making them more likely to inflame. On top of that, it dries them out so that reducing inflammation is more difficult. Both of these things can lead to a buildup of mucus in the airways, and this can cause snoring or make it worse.

It can be difficult to stop smoking on your own. If you need some help or you’re not sure where to start, talk to your doctor. They should be able to devise a solution that will work for you.

You don’t have to live with snoring, whether it’s your own or someone else’s. If the tips and tricks here don’t help, talk to your doctor about finding a solution. Snoring is almost always preventable, and your sleep is important enough to take the time to find a solution that works for you.


Best Environment for Sleep

How to Create the Best Environment for Sleep

Sleep is important to you. You know that it makes you function better and that you feel so much better when you sleep well. But sometimes it still eludes you. Maybe you can’t fall asleep, or you wake up and stare at the ceiling for a while every night. While there’s nothing you can do to guarantee that you will sleep better, there are things you can do to make your environment more conducive to sleep. Interested? Here are some suggestions.

Mattress and Bedding

The mattress, pillows, and more that you sleep on can go far toward promoting better rest. They may seem unimportant, but they are actually the first place you should go to make changes when you’re trying to sleep better.

First of all, make sure that your spine is in neutral alignment. This means that it isn’t twisted, turned, or torqued in any awkward direction while you’re asleep. You may need to have a friend or partner take some photos of you on your mattress to determine whether it’s working for you. Choose a mattress based on your sleeping position, because back, side, and stomach sleepers all have different needs when it comes to their spines.

Similarly, you’ll want a pillow that keeps your neck in neutral alignment. It should also feel comfortable to you, so you want to lie down and rest on it. You may have to try several pillows before you find the one that works best for you. Many manufacturers give you a trial period so you can make sure that a pillow works for you.

Your bedding can be whatever you want it to be, but it should feel comfortable and promote cooling at night. Many people prefer cotton, though some like knit or flannel sheets better. You’ll want blankets that keep you warm but don’t make you hot. Some people prefer several layers, so they can make changes as the temperature changes overnight.

Feng Shui/Decor

Feng shui is a designing philosophy that comes from ancient China. It prioritizes the way energy flows through a room, arranging furniture and more for the best possible flow. While it hasn’t been proven to help, many people find that designing according to its principles creates relaxing spaces.

Start by removing clutter from your bedroom. Devise storage solutions that keep your clutter out of sight. You can often put it under the bed or inside your closet, rather than somewhere where you have to see it all the time.

Think, too, about symmetry. Try to align things on a center line, and try to have two nightstands, two lamps, two dressers, etc. All of this can create a sense of balance in the room that feels peaceful to many people.

Lighting

 

 

Light is one of the most important factors when it comes to sleep. Light regulates our circadian rhythms, which tell our bodies when to wake up and when to go to sleep. Thus, you will sleep better in a room that is completely dark.

If your bedroom has a lot of natural light, try to regulate it with blackout curtains. These don’t have to be big, ugly contraptions. Any more, they make blackout curtains that look like regular curtains and, in addition, keep out extra light.

You’ll also want to make sure that the lights in your room are soft. Some people even go as far as to install a dimmer switch, so they can turn the lights way down at night. This helps promote relaxation and keeps the brain from thinking that it needs to stay awake.

Temperature

Different people need the bedroom at different temperatures to sleep, but most people find that a temperature between 60 and 65 degrees is best. This allows the body to cool, and it also allows you to use blankets and covers, even in the summer.

Blackout curtains block heat as well as light, so they can help keep your room cooler. If you don’t have A/C or you don’t want to run it all night, fans can help keep you cooler.

Scents and Smells

Many people find that certain scents help them fall asleep faster and stay asleep longer. These can vary slightly from person to person, though there are a few that seem to appeal to many.

Lavender essential oil is one smell that seems to promote good rest. Many find it relaxing, and it’s easy to diffuse it. You should be able to smell the scent without it being overwhelming. Chamomile and mint are other scents that people often use to help them relax and rest.

It’s also important to avoid bad smells in your bedroom. The easiest way to do this is to open your window. Unless you live in a city or a particularly smelly area, this should let any bad odors out and bring fresh air in. You can also use an air filter if you prefer to keep your window shut or you find that it lets in too much light or noise to make sleep easy.

Colors

 

 

Color is powerful when it comes to changing your mindset and managing your emotions. Brands often focus a lot of time and energy on making sure the colors on their packaging appeal to their target audience. You can do something similar by thinking carefully about the colors you use in your bedroom.

Light colors, like pastels, are the most peaceful and calming. Neutral colors have a similar effect. These colors make use feel like we are out in nature, which is definitely relaxing.

In addition, dark colors can make a room feel smaller and cozier. If you have a big room, these can help it feel more comfortable. Rather than feeling like you are sleeping in a giant cavern, you can feel like you are in a cozy cabin.

Sound

Your brain hears and processes sounds at night, even if you don’t wake up. This can mean that noises wake you up, but it also means that you can use sound to help you sleep.

Block unwanted noise by closing your windows, running a fan, or wearing earplugs. While some earplugs are safe for regular use, others are not. Make sure that you are using earplugs that fit your ears well and that don’t cause pain or discomfort during the night.

You can also use white or pink noise to help you sleep. White noise is a steady sound, kind of like that produced by a fan or a humidifier. Pink noise is often tied to natural sounds, like babbling brooks, thunderstorms, or wind through the trees. You can buy machines that play both types of noise or even run it through an app on your smartphone. It may take time trial and error to find the noise that helps you sleep the best, but your improved rest is worth it!

Now that you know what a good sleep environment is like, assess your sleeping space. Does it seem like a good place to sleep, or are there changes you can make? Most people find at least one or two things they can do to make their bedroom a better place to sleep. Start implementing these changes today and keep track of your sleep to see how much it improves.