If you sew half of a tennis ball on the back of your shirt, here's the surprising benefit
LifeAspire Staff 6/6/2016
Not only does snoring make bedmates suffer but it also can pose a real health hazard to the person doing the actual snoring. The snorer loses out on a good night's sleep and increases their chances for heart attacks, strokes and diabetes.
What Does It Mean When You Snore?
Many people associate snoring with someone enjoying a really deep sleep. Actually, snoring is caused by an obstruction to the free flow of air at the back of the nose and mouth. Where the tongue and the upper throat meet the soft palate and uvula is collapsible. The sound of snoring begins when those four parts rub against each other.
How Can You Stop Snoring?
More and more people are being fitted with nasal masks to wear when they sleep. These CPAP masks open the airway with a small amount of positive pressure. Before signing up for a mask, however, think about making some simple lifestyle changes to eliminate the ZZZ in your sleep.
Figure Out What Makes You Saw Logs
Do you snore with your mouth closed? You may have a problem with your tongue/nasal passageways. Do you snore with your mouth open? The issue may be with your throat. If you snore only while sleeping on your back, chances are you can stop sounding like a freight train, as long as you make some slight modifications.
If you snore regardless of your sleep position, see a doctor, especially if you are making so much noise that you are keeping your partner or yourself awake.
Set Up Some Snore-Free Bedtime Rituals
Here are some simple things to do before turning in that may help reduce your snoring:
- Crank up the humidifier: Dry air dries out throat and nasal membranes and contributes to congestion, which can set your tissues vibrating. Think about adding a couple drops of peppermint or eucalyptus oil to the humidifier water supply; the scents can help you drift off to sleep.
- Take a tennis ball to bed: If you are a 'back-sleeper'', sew a tennis ball into the pocket of an old shirt. Put on the shirt so that the tennis ball is positioned on your back and wear a tighter pajama top over top. The idea is to keep the ball steady on your back to prevent you from sleeping in that position.
- Get your pillows just right: If your pillows are too high, it may cause you to snore.
- Become relaxed: Try a little yoga exercises before going to sleep. Take some deep, slow breaths and feel the stress melt away.
- Invest in strips: Nasal strips placed across the middle your nose can help free up nasal passages obstructed by congestion.
Time For A Change In The Bedroom
Is your bedroom dusty? Pollen, dust and animal dander can cause congestion and irritate your airways, leading to snoring. Also, it's a good idea to replace your air filters regularly.
Lifestyle Hacks To Reduce Snoring
There are also some simple steps to reduce your chances of rattling the rafters at night:
- Avoid alcohol or sedatives at least two hours before bedtime. Either one can relax your tissues, increasing your chance of snoring.
- Lose weight. Overweight people are more likely to snore because they have extra tissue in their throats.
And To All, A Silent Night
Use all or a couple of these simple tips to see if you can turn off the noise at night. Not only will your partner love you (more than you can imagine) but your own body will be grateful for getting some quality rest.