Advertising
Advertising

The Unexpected Way to Improve Everything About Your Sleep Quality

The Unexpected Way to Improve Everything About Your Sleep Quality

By now, most of us know the basics about getting good sleep — go to bed at the same time every night, set the alarm for the same time every morning, avoid screens in the hour leading up to bedtime, and, of course, implement a relaxing pre-bedtime routine.

This is all sound advice, but it won’t do anything for you if you’ve overlooked one of the most powerful factors involved in determining sleep quality: snoring.

Advertising

If you’re a snorer, then you’re jeopardizing every aspect of your sleep quality, regardless of if you make it a point to go to bed at 10 o’clock on the dot every night, or not. To counteract that, here’s how you can improve everything about your sleep and eliminate snoring from your life altogether.

The Consequences of Snoring

Snoring is very common. In fact, up to 45 percent of adults snore when they sleep sometimes.[1] Snoring occurs when air can’t move freely through the mouth and nose of a sleeping person, causing the surrounding tissues to vibrate and make that chainsaw-tearing-through-a-log sound. It can be caused by everything from nasal and sinus issues to age, sleeping position, medications, mouth anatomy (e.g. bulky throat tissue or a long soft palate), weak muscles in the throat and tongue, or obstructive sleep apnea (a more serious condition that can cause a person to fully stop breathing at times throughout the night).[2]

Advertising

Just because snoring is common doesn’t mean it’s harmless. Snoring on a regular basis can not only decrease your sleep quality, but it can also harm your health. For starters, snoring impacts sleep stages in a negative way.[3] The various stages of sleep include the well-known REM (rapid eye movement) stage, as well as NREM (non-rapid eye movement) stages.

During high-quality sleep, the sleeping body cycles through these stages, each of which provides physiological benefits. Unfortunately, snorers don’t get most of these benefits because their snoring disrupts the natural sleep cycle and prevents their bodies from reaching the most restorative stages of sleep.

Advertising

Given all this, it’s no wonder snorers often suffer from daytime sleepiness! But that’s not the only consequence of snoring. The sleep deprivation and low-quality sleep[4] resulting from snoring can cause chronic fatigue, frequent headaches, weight gain, irritability, difficulty concentrating or remembering things, and an increased risk of stroke, heart disease, arrhythmias, mental health issues, such as depression, and even shorter lifespans.[5] And if your snoring prevents your partner from getting quality sleep, it can also place a strain on your relationship.

So if you’re suffering from any of these conditions, or you simply want to improve your sleep quality, it’s possible snoring might be the root cause of all your sleeping woes.

Advertising

Simple Ways to Stop Snoring

If you’ve determined that snoring is destroying your sleep quality, then you’re not without hope. The following strategies can help you reduce your snoring and significantly improve your sleep:

  • Stop smoking and drinking. Smoking inflames the tissues in your upper airway, which significantly ups the chance that you’ll snore.[6] Alcohol, meanwhile, relaxes your throat muscles, which can also increase your snoring risk. While it’s best to quit smoking entirely, you don’t need to go cold turkey on alcohol—just try to avoid drinking within three hours of your bedtime.
  • Work out. Regular exercise doesn’t just tone your arms and legs—it can also strengthen the muscles in the throat, which can reduce your chances of snoring.[7] Working out can also facilitate weight loss, which has been linked to a reduction in snoring.
  • Get tested. If you suffer from chronic nasal or sinus issues, then you may have allergies you aren’t aware of.[8] Getting tested will allow you to identify irritants in your life and remove them so you’re less likely to experience congestion, which can cause snoring. It might also be helpful to clear your nasal passages before bed using a decongestant, nasal strips, or a Neti pot.
  • Use a humidifier. Some people find their congestion and/or allergies are aggravated by dry air, so using a humidifier in your bedroom at night might provide relief from these conditions—and, by extension, relief from snoring.
  • Prioritize hydration. When we’re dehydrated, everyday secretions from our nose and soft palate become more viscous, which can up the chances of snoring. In contrast, staying hydrated allows fluids to move more easily through the body. This also allows air to flow more easily through the mouth and nose (instead of getting caught in sticky secretions), which can limit snoring.
  • Keep it clean. Dust and dust mites can provoke allergies that, in turn, provoking snoring. Make a point of dusting the surfaces in your bedroom once a week, and clean (or replace) your pillows on a regular basis in order to limit your exposure to potential allergens.
  • Help your partner. If your partner is suffering from poor sleep quality as a result of your snoring, then it will be good for their health (and your relationship) if you do what you can to ease their plight. Consider experimenting with different sleeping positions to see if any of them help, purchasing ear plugs for your partner, or investing in a mattress for couples, which can help increase your partner’s physical comfort and thereby potentially make it easier for them to stay asleep through your snores.[9]
  • Consider oral devices. If the other strategies on this list aren’t providing relief, it might be time to up the ante with an oral device. There’s a tremendous variety of mouthpieces on the market, so expect to experiment with several brands until you find the one that works best for you.

If you’ve tried all the strategies on this list and nothing has helped your snoring, then it’s probably time to consult a physician. Snoring can seriously impact your sleep quality and, by extension, your quality of life—so it’s worth investing the time and energy to figure out how you can quit snoring for good.

Reference

[1] WebMD: 7 Easy Fixes for Snoring
[2] Mayo Clinic: Snoring Causes
[3] Quit Yer Snoring: Stages of Sleep and How they Affect Your Snoring
[4] National Sleep Foundation: Snoring and Sleep
[5] Everyday Health: 11 Health Risks of Snoring
[6] Psychology Today: Snoring May Be a Warning of Serious Health Risk
[7] HelpGuide: How to Stop Snoring
[8] The Sleep School: Top Ten Tips to Stop Snoring
[9] National Sleep Foundation: Partners & Sleep

More by this author

Kenny Kline

Entrepreneur

This Is Why You Should Sleep on Your Left Side (Backed by Science) Meatless Protein: Top 10 High Protein Vegan Foods For All The Vegan Gym People! How to Cope with Common Sleep Problems: Insomnia, Snoring, and Waking Up Groggy How to Perfect Your Squat (and Transform Your Workouts in the Process) The Unexpected Way to Improve Everything About Your Sleep Quality

Trending in Health

1 10 Comics About Periods That Only Women Would Understand 2 10 Powerful Ways to Stop Worrying and Start Living Today 3 7 Best Tea for Bloating and Stomach Gas Relief 4 What Is the Emotional Freedom Technique And Its Benefits? 5 Expert Advice That Will Teach You How to Increase Your Metabolism

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