DID YOU KNOW? “10 % OF SNORERS HAVE SLEEP APNEA, A DISORDER WHICH CAUSES SUFFERERS TO STOP BREATHING UP TO 300 TIMES A NIGHT AND SIGNIFICANTLY INCREASES THE RISK OF SUFFERING A HEART ATTACK OR STROKE.”
It is estimated that 47% of all Americans snore at least occasionally while, and that 25% snore on a regular basis. While snoring can affect one’s health with interrupted breathing, higher risk of high blood pressure, and less restful sleep. In addition to putting one’s own health at risk, snoring can often keep spouses awake, leading to less restful sleep for everyone involved. Here are 10 tips to help minimize snoring to help you and your loved ones get better sleep.
1. GET IN SHAPE.
Experts say that the number one reason people snore is because they are not in shape. If you or your partner snores, try getting a gym membership, going on walks together, or even group exercise classes.
2. GET INTO REGULAR SLEEPING PATTERNS.
When your biological clock is off or you have a sleeping disorder you are more likely to suffer from snoring. Get help for your sleeping disorder and try to get into a regular routine of sleeping each night 7-9 hours.
3. KEEP YOUR BEDROOM AIR MOIST.
Moisture in the air reduces the rate of snoring. If you live in a dry climate try getting an air humidification system that moistens the air when you sleep.
4. ELEVATE YOUR HEAD.
Elevating your head 3-5 inches while sleeping opens your airway and allows you to breath easier. By further opening the airway you can decrease your odds of snoring during the night. Use a firm, thick pillow to position your head in a slightly elevated position.
5. DON’T SLEEP ON YOUR BACK
When you or your spouse sleep on your back, the likelihood of snoring goes up significantly. Sleeping on your back makes you more likely to put your head in a position that partially closes off your airway. Because of this, the body has to work harder to get sufficient oxygen, and prevents you from getting and staying in the deeper levels of sleep.
6. STOP SMOKING
Current research shows that smokers are twice as likely as non-smokers to snore. Smoking causes the respiratory track to become inflammed and makes the lungs less effecient. Make a goal to stop smoking and start breathing better.
7. DON’T DRINK ALCOHOL BEFORE GOING TO BED.
While it is true that alcohol can help one to fall asleep faster, it does not help you to sleep better. Drinking alcohol disrupts sleep rhthyms and can cause to you wake up more often. In addition, alcohol can affect your breathing, making it more likely for you to snore.
8. USE A BREATHING MACHINE.
One of the primary reasons one snores is because the throat closes due to a lack of pressure in the airway. This can be corrected by using a machine to help keep the airway open. Using a breathing machine opens the airway allowing you to breathe efficiently all night long.
9. ELIMINATE STRESS FROM YOUR BEDROOM.
Stress can prevent one from falling and staying asleep. Correcting stress by relaxing the mind can help you to fall asleep faster, and stay asleep longer.
While the use of sleep medications is necessary for some, avoiding them if possible should be a goal. Most sleep medication works by inhibiting brain functionality, which includes signals to breath. Since these can influence the way you breathe, it is best to avoid sleep medications if possible.