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How To Stop Snoring and Remedies to Improve Sleeping Quality in Long Term

How To Stop Snoring and Remedies to Improve Sleeping Quality in Long Term

Snoring is not an uncommon phenomenon – it happened to all of us, at least once. But if it happens on a daily basis, then it’s a problem. You feel tired and nervous, and your partner as well if you keep them awake all night, thus causing relationship problems in addition to health problems. You find it hard to concentrate on your daily tasks, and more seriously, you are in greater risk of high blood pressure and heart conditions. Lucky for you (and your partner) there are effective solutions that can put a stop on this annoying nightly habit.

What happens in our bodies when we snore?

According to National Sleep Foundation [1], approximately 90 million Americans snore, while 37 million snores regularly. People who are overweight, people who have enlarged tonsils or tongue are more likely to snore. In addition to that, the older you get, the more likely you are to snore, as your throat becomes narrower. Also, if you have sinus problems, smoke, consume alcohol, or sleep on your back regularly, you are more prone to snoring.

Normally, when we sleep, the air we inhale goes through the mouth or nose all the way to the lungs. If this passage of air is partially blocked it causes the surrounding tissue of the soft palate and uvula to vibrate thus creating that familiar annoying snoring sound. When you are awake, the muscles in your throat hold the tissue and stop it from vibrating. However, when you sleep, those muscles relax, making it possible for you to snore.

What are the possible causes of snoring?

Your weight might be the reason you are snoring

People who are overweight have thicker throat tissue, because as when they gain weight, they also gain weight in the neck, thus blocking the air flow and consequently causing snoring. So, even if you never snored before, if you gained some weight, don’t be surprised if you start snoring.

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You might be genetically predisposed to snoring

If you are born with extra throat tissue, enlarged tonsils, tongue, soft palate, or large uvula, that creates perfect conditions for snoring.

People who consume alcohol or smoke are more prone to snoring

As mentioned before, when your throat muscles are relaxed, you may snore – and consuming alcohol before going to sleep will definitely relax those muscles.

Another risk factor for snoring is smoking. According to a study published in American Journal of Respiratory and Critical Care Medicine [2], habitual snoring was more prevalent among smokers, and also in never-smokers exposed to passive smoking on a daily basis.

Your sleep position and allergies are also the cause of snoring

If your nose becomes stuffed due to an allergy, you will be forced to breathe through your mouth and most likely snore. Also, sleeping on your back will cause the throat muscles to relax and cause snoring.

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What You Can Do To Stop Snoring?

The most important issue when finding a remedy for snoring is to identify what’s causing it and then look for the cure accordingly. If the problem doesn’t stop and it starts affecting your daily life, you should better seek for medical advice.

1. Keeping an eye on your weight

If you noticed that you started snoring after you gained weight, then the solution for your problem would be to reduce your weight and thus reduce the fatty tissue in your throat that is blocking the air passage.

2. Bedtime drinking is a no-no and quit smoking

Since alcohol relaxes throat muscles and consequently obstruct breathing, avoid consuming it before bedtime. Also, if you are a smoker and a regular snorer, you might consider kicking this habit if it interferes with good night sleep.

3. Bedroom Hygiene: change your sleeping position and change your pillow regularly

As sleeping on your back causes you to snore, try using a pillow or some other obstacle to prevent you from turning on your back.

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If you are allergic, you should clean pillows regularly and change them every six month to keep allergens away and thus avoid having a stuffy nose.

4. Keep Yourself Hydrated Can Help Too!

If you don’t take enough fluid and are dehydrated, it can lead to more intense secretion in your nose and soft palate, and intensify the snoring. So make sure you take enough water during the day, and you may avoid sleepless nights.

5. Clear your nasal passage so you can breathe properly

If you have a stuffy nose due to a cold, or you have congestion due to other reasons, there are some things you can do to clear the passage. You can take a hot shower or use some essential oils, such as eucalyptus oil in a steam inhaler to open the nasal passage.

6. Use oral appliances to help you breathe

You can consult your dentist for wearing a small plastic device that lifts your soft palate and keep the tongue from falling back and causing the blockage of the air passage.

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You might consider making lifestyle changes to stop snoring

If you want to eliminate snoring, you might need to consider making some changes and eliminating certain habits that are unhealthy and only worsening your problem.

Poor sleeping habits, such as not getting enough sleep regularly lead to snoring. You need to establish approximate time when you are going to bed so that you could have enough sleep.

Also, you need to consider incorporating physical activities into your everyday schedule, even if you didn’t gain weight, as it helps toning muscles in your body, including throat muscles.

You need to take care what you eat before you go to bed, as some foods might worsen your snoring, such as dairy products or soymilk, so don’t consume them before going to bed.

Featured photo credit: https://pixabay.com/ via pixabay.com

Reference

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on August 13, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

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Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

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