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When It’s Time to Take Snoring Seriously

When It’s Time to Take Snoring Seriously

Snoring is taken as a funny thing, and it’s depicted as a harmless, annoying feature of people. In reality, snoring can be a very serious problem — first, for the person who snores, as they can’t rest properly, and second, for the person who sleeps with the snorer. Lack of sleep leads to irritation and this is one of the reasons snoring is one of the most common causes of fights in couples. But recent studies show that snoring can lead to brain damage, so it’s time to take snoring seriously.

What Is Snoring After All

We all know how snoring sounds, but do you know what snoring is? Snoring is caused by the relaxation of the tissues in your throat, which start to vibrate when the air passes through them. These tissues partially block your airways — the narrower the gap where the air needs to pass, the louder the snoring will be.

Snoring can also be a result of alcohol consumption or a regular cold. After a night of drinking, the tissues are prone to collapse, leading to snoring. When you have a cold, the airways are already blocked and swollen due to irritation, so when the air tries to pass through, snoring takes place. The problem comes when you snore more than three times per week, as snoring can lead to potentially fatal conditions.

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Snoring Can Harm Your Brain

Snoring has a lot of health risks, but one study showed an alarming connection between snoring and memory loss. If you snore frequently, you probably suffer from a degree of sleep apnea. This condition makes you wake up tired, as it prevents you from entering the REM sleep, which is when the body really gets to rest and recover. Other side effects of sleep apnea, which is essentially a short time when you stop breathing, are weight gain, diabetes, and high blood pressure.

A team of scientists looked at the effects of snoring and found that snoring damages the brain, leading to faster memory loss and Alzheimer’s. Strokes are another side effect of frequent snoring and sleep apnea.

Considering these new studies, you need to take snoring seriously. The first step is checking with your doctor and trying on natural remedies against snoring, which can reduce the sleep apnea and your risks of developing severe conditions, over time.

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Simple Devices Which Put an End to Snoring

There are many simple devices which can put an end to snoring, without much hassle. There are multiple types of mouthpieces which can be used to keep the airways open and allow the air to pass without making the notorious sound. Other products are as simple as belts which prevent you from sleeping on your back, which is the position most prone to snoring, as the tissues collapse easier. Some people even sew a ball on the back of their pajamas to prevent sleeping on their back.

If these tricks don’t work, you can turn to natural remedies for snoring.

Natural Remedies for Snoring

Snoring can be relieved with some help from nature, depending on the cause of snoring. If you don’t know why you snore, you can try these remedies before turning to more invasive solutions, like airway pressure machines or surgery. Adjusting your diet and losing weight can also help you reduce snoring, so pay attention to what and when you eat.

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Peppermint Oil

Peppermint has anti-inflammatory properties, which makes it the best remedy against snoring. Peppermint can reduce the irritation in your throat, which can be caused by smoking, allergies, dry air, or simply daily pollution, helping you breathe normally during your sleep.

Make a mixture of a glass of water and two drops of peppermint oil and gargle with it before going to bed, daily. Another way to use peppermint oil is to add couple of drops to your humidifier machine. Massaging your nose with peppermint oil is another easy ways to relieve snoring.

Olive Oil

Another good anti-inflammatory substance is olive oil, which can reduce the swelling in your airways and reduce the vibrations which cause the unpleasant noise. You can take two sips of olive oil as it is or mix it with honey. Use the remedy daily, before going to sleep.

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Turmeric Powder

Turmeric is a strong antibiotic and an antiseptic, which can be used to reduce the swelling of the tissues and prevent snoring. Add two teaspoons of turmeric powder in a glass of warm milk and drink it half an hour before going to bed, daily. This mixture will also boost your immune system and will help you sleep better.

Cardamom is another natural remedy for snoring, being a powerful decongestant. Add one half of teaspoon of cardamom powder to a glass of warm water and drink it 30 minutes before going to sleep. Repeat this daily, to reduce snoring.

Ghee

Ghee can reduce snoring and help you sleep better. Warm a small amount of ghee and put two drops of it into each nostril. This will open up the airways and will help you breathe easier. Repeat daily before going to sleep and right after you wake up.

Steam Sessions

Steam is one of the most effective remedies for most people who snore, as the steam reduces the congestion and improves breathing. Boil water and add four drops of eucalyptus or tea tree essential oil to it. Place the water bowl in front of you and place a towel on your head, so you make a sort of tent for inhaling the steam. Breathe deeply for 10 minutes before going to bed. Repeat the procedure daily.

Featured photo credit: albumarium via albumarium.com

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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