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5 Lifestyle Fixes That Can Help You Snore Less

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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.

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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.

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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).

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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.

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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).

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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