Advertising
Advertising

5 Lifestyle Fixes That Can Help You Snore Less

5 Lifestyle Fixes That Can Help You Snore Less

Snoring is an issue which can often keep partners and loved ones awake, but it can also be a problem for the snorers themselves.

People who snore lightly or infrequently, referred to as grade one snorers, are not as likely to encounter related health risk, but those who snore on a habitual basis (grade two and three snorers) will often find that their daytime function is affected, and their snoring may be indicative of a more serious issue.

Obstructive sleep apnea (OSA) is a condition where a person’s airways become blocked while they are asleep. After about 10 seconds, the brain, deprived of oxygen, will force the body awake or into a lighter stage of sleep in order to recover the breathing rhythm it needs.

For a person with severe OSA, this process can occur once every couple of minutes, with the nightly number of episodes even reaching the triple digits. While the excessive daytime sleepiness caused by OSA-related sleep disruption is an obvious safety risk for those working with dangerous equipment or getting behind the wheel, it can also lead to raised blood pressure levels and heart problems.

Advertising

OSA will require medical attention from a doctor, and usually treatment in the form of a device to assist nighttime breathing. Heavy snorers who don’t have OSA can sometimes benefit from oral devices too, but there are other lifestyle measures they can take to help them snore less.

Here are five healthy changes a snorer can make to give themselves and those around them a better night’s sleep.

Drink Alcohol Responsibly

It’s a long-held misconception that alcohol helps you sleep. It doesn’t. In fact, it can, and often will, make your night much less comfortable, particularly when partaken in shortly before bedtime.

The myth most likely stems from the notion that alcohol is a relaxant, and it is, but it doesn’t necessarily help you sleep better. The relaxing agents in alcohol actually loosen tissues in the palate and airways, which are the surfaces that vibrate and make noise during snoring. This narrows the air passages too, so that the body has to work harder to get the oxygen it needs.

Advertising

Alcohol also typically reduces the number of times you’ll enter periods of REM sleep during the night, so that you won’t feel anywhere near as refreshed when you wake up.

Those looking to reduce their snoring habits can stand to benefit by practising moderation. This means keeping to within recommended lower-risk limits (not more than 14 units per week) and having at least two alcohol-free days per week.

Stop Smoking

Snoring and OSA are just two items in the long list of reasons to give up smoking. Tobacco smoke can increase bronchial inflammation and swelling in the airways, making breathing during sleep harder, and in turn making snoring louder.

Several studies have linked smoking with OSA and suggested a level of co-dependence between the two. Stopping is generally viewed as the recommended course of action for those with the condition or at increased risk (just as it is for anyone else).

Advertising

Eat Healthy and Exercise

Being overweight plays perhaps the most significant role in snoring and OSA, due to the presence of fatty tissue around the neck and airway causing an obstruction.

Eating a healthy and balanced diet and getting enough exercise are key in tackling snoring and lowering the risk of related problems.

Drink Plenty of Water

Many of us have learned the lesson of not drinking too much water before bedtime the hard way, when we have to rise several times in the night to go to the toilet.

However, getting enough fluids earlier on throughout the rest of the day is essential for those who want to limit their snoring. Dehydration can cause tissues in the nasal channels and throat to become sticky and cohere to airway walls, again leading to obstruction and more noise when air passes through.

Advertising

Those looking to get snoring under control should try to meet the recommended two litres (which is about eight cups or four small bottles) of water per day.

Keep a Clean Bed

A dirty, unkempt sleeping area, aside from being a hygiene issue, can cause several health problems — snoring is one of these.

Over time, dust mites collect in duvets, pillows, and bed sheets. These can cause irritation when breathed in, particularly for those with allergic rhinitis. The more inflamed the airways become, the more likely snoring is. To prevent this, maintain a clean bed. Bed sheets should be washed once a week and pillows should be fluffed every couple of days and washed every couple of months (as should your duvet).

More by this author

Tom Willis

Web Marketing & Content Producer

5 Digital Marketing Tips For Growing Your Website in 2017 Are You Doing Your Part for Ecotourism? Travel is Key to Building Social and Emotional Life Skills Train Journey 11 Travel Hacks That Will Save You Time, Money and Stress Stop Thinking And Start Doing: 10 Productivity Lessons That Will Enrich Your Life

Trending in Health

1 15 Brain Foods That Will Super Boost Your Brain Power 2 10 Comics About Periods That Only Women Would Understand 3 10 Powerful Ways to Stop Worrying and Start Living Today 4 7 Best Tea for Bloating and Stomach Gas Relief 5 What Is the Emotional Freedom Technique And Its Benefits?

Read Next

Advertising
Advertising
Advertising

Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

Advertising

2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

Advertising

To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

Advertising

So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

Advertising

Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

Read Next