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

1Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) 215 Effective Cool Down Exercises For Every Workout 311 Health Benefits of Black Tea that You Didn’t Know About 410 Benefits of Sleeping Naked You Probably Didn’t Know 5Good Sleep Habits You Need (And Bad Ones to Avoid) To Be Energetic

Read Next

Advertising
Advertising

Last Updated on August 21, 2018

30 Brilliant Camping Hacks I Wish I Knew Earlier

30 Brilliant Camping Hacks I Wish I Knew Earlier

Ah, camping. The great outdoors, the campfires, the food you’d never eat in civilised society: it’s a wonderful experience.

That said, things can get a little bit tricky when we are left to the mercy of Mother Nature. Here are 30 fantastic camping hacks you can use to make your camping experience as wonderful as possible!

 1. Use sage to repel mosquitoes.

1dca4068e7ecfe1473e91457f8b87402
    photoshelter.com

    Place some sage in your campfire and the smell is sure to ward off any pesky mosquitos.

    2. Liquid soap + cotton balls = no ticks.

    7575e1c4546c5967d33eea08caa13422
      crateandbarrel.com

      If you or one of your fellow campers is having trouble with a tick, place the soap-soaked cotton on the tick for 20 seconds. The tick will eventually stop chewing and will come away with the cotton ball. If the tick was attached for a lengthy amount of time you may want to consider keeping it in a container so that you can test it for Lyme disease later.

      3. Use an acorn cap as a whistle if you get lost.

      86080da1468d1e75640e5f95b39ff558
        smallhomebigstart.com

        It’s remarkably easy to get lost whilst camping. Here’s a full tutorial on how you can transform an acorn into a whistle!

        4. Corn chips for kindling!

        ac73d007cd4eb6990b38fa305b29063b

          Doritos are a great way to start a fire, just be careful!

          Advertising

          5. Use the rest of the chips for nachos.

          c87cd05491ff02c45488dd428379dcb2
            buzzfeed.com

            Nachos are easy to pack, light and simple to make. Plus they’re incredibly tasty.

            6. Use compact, microfibre towels!

            Compact-Towels
              rei.com

              These towels are incredibly easy to store and dry within an hour of use. Buy them here.

              7. Wrap duct-tape around your water bottle for emergencies.

              enhanced-buzz-923-1396984158-34
                briangreen.net

                You never know when you might need some.

                8. Make lamps out of jars and solar disks.

                enhanced-2748-1397072232-15
                  campwander.com

                  Get all the info you need here.

                  9. Sangria!

                  enhanced-3469-1397075421-1
                    gastfamilyrecipes.blogspot.co.uk

                    We know what’s really important. How to here!

                    10. One water bottle will hold eight eggs.

                    enhanced-11183-1397055503-14
                      cookiecrumbsandsawdust.blogspot

                      By keeping all your eggs in a bottle you save time and hassle. Plus, no need to carry extra bowls or a whisk!

                      Advertising

                      11. Johnson’s Baby Creamy Oil is a surprisingly good mosquito repellent.

                      enhanced-12773-1397067916-17
                        buzzfeed.com

                        Keep the bugs and the bug repellent smell at bay.

                        12. DIY shower.

                        enhanced-16017-1397075328-5
                          instructables.com

                          All you need is a watering can and a large jug. Here’s the full instructions.

                          13. Keep sandpaper handy to light matches.

                          enhanced-32158-1397313702-1
                            craftaholicsanonymous.net

                            Glueing some sandpaper to the lid of a tupperware box where you can also store matches is a foolproof plan.

                            14. Make s’moreos easily.

                            enhanced-buzz-6363-1396981075-4
                              snackhacks.org

                              15. MarshJell-o shots.

                              enhanced-buzz-6378-1396984362-18
                                tablespoon.com

                                Learn how to make these delicious things here!

                                16. Or dip those marshmallows in Bailey’s. 
                                enhanced-buzz-10975-1396982782-16

                                  Toast the marshmallow first and then dip it in Bailey’s.

                                  17. Turn a bottle into a spoon.

                                  enhanced-buzz-15463-1396984478-32
                                    buzzfeed.com

                                    It’s that easy!

                                    Advertising

                                    18. Grits repel ants.

                                    1b3c626ef359f2d19775831415b1d129
                                      sleepychef.com

                                      Just sprinkle grits wherever you see ants.

                                      19. Deodorant can be used to combat itchiness.

                                      enhanced-buzz-16165-1396981994-13
                                        wikihow.com

                                        20. Wrap your meat in cabbage to stop it from burning.

                                        enhanced-buzz-17457-1397055776-13
                                          onesweetappetite.com

                                          That’s not an innuendo, it really will! The moistness in the cabbage creates the perfect barrier.

                                          21. Foam noodles will stop any injuries.

                                          enhanced-buzz-17677-1396993405-8
                                            andybaird.com

                                            For any fellow clumsy people, you know how possible it is to smack your head and cause serious injury. Placing a foam noodle on the awning strut narrows down at least one accident waiting to happen.

                                            22. Carry some essentials in a small tin with you at all times.

                                            enhanced-buzz-20957-1397057774-5
                                              fieldandstream.com

                                              You never know what you’ll need and when.

                                              23. Take toothpaste dots instead of a whole tube.

                                              enhanced-buzz-25254-1396991209-17
                                                ruggedthuglife.com

                                                Let the drops dry out over 3 days, add a little baking soda and put them in a resealable bag.

                                                24. Use a stick to secure your tent.

                                                enhanced-buzz-27474-1396992113-18
                                                  survivormedic.com

                                                  By placing a stick in the main centre line you ensure the pressure is even throughout, which will stop the grommets being pulled out.

                                                  Advertising

                                                  25. Vacuum seal your food before you leave.

                                                  enhanced-buzz-27474-1396992379-28
                                                    livingonalatte.com

                                                    26. Popcorn on the campfire.

                                                    Screen Shot 2015-01-22 at 13.42.59.png
                                                      kookyculinary.com

                                                      Popcorn that you can place on the stove at home can also be popped over a campfire. You can also make your own using this tutorial.

                                                      27. You can even make bacon and eggs over it.

                                                      Screen Shot 2015-01-22 at 13.43.14.png
                                                        realfamilycamping.blogspot.co.uk

                                                        That’s right! Full instructions here.

                                                        28. Keep your toiletries handy.

                                                        shower-caddy
                                                          myshowerline.com

                                                          Buy this magnificent contraption here.

                                                          29. Compact, unbreakable cups!

                                                          silicone-cups
                                                            reuseit.com

                                                            Get them while you can!

                                                            30. Tic-Tac boxes are great for storing ingredients.

                                                            spices-tic-tac
                                                              seattlesundries.com

                                                              With these 30 camping tips and tricks, you can work DIY magic into nearly every aspect of camping, and make your next camping trip a comfortable, easy blast. Good luck!

                                                              Featured photo credit: Unsplash via unsplash.com

                                                              Read Next