A good night’s sleep is essential for everyone to recoup their energy and mindfulness. You should get 6-8 hours of sleep every day to maintain good physical and mental health. However, 15% of all adults experience sleeping disorders and irregular sleeping patterns in America.
Sleeping disturbances may result from nightmares, night terrors, stress, or even a snoring partner. Snoring is an annoying condition that can disrupt sleep quality and cause irritability. Snoring is normal, especially among adults, but it can signify an underlying health condition.
Taking control of your sleeping patterns might require you to make a few changes to your lifestyle habits. Here are several tips and remedies to help you sleep better and snore less.
1. Diet and Exercise
More and more adults are experiencing disturbed sleep which can leave you dragging and make you unproductive the next day. Physical activity can promote better sleep and reduce stress and anxiety disturbing your sleep. Researchers have found that people who exercise regularly are less likely to exhibit signs of insomnia.
Physical activity also improves airflow through your lungs. Unblocking your throat can significantly reduce snoring. Physical exercise also keeps your weight in check. Overweight people have excess tissue on their throats, leading to snoring. You can change your diet by eating more minor potions and checking your calorie intake. Also, try and consume dinner 2-3 hours before bedtime to improve digestion.
2. Quit or Limit Alcohol Intake
Drinking alcohol before bedtime is not a good idea, especially for people with sleeping disorders such as sleep apnea. Sleep apnea is a severe sleeping disorder condition where a person’s breathing recurrently starts and stops. This leads to heavy snoring. If you snore and feel tired in the morning after a night’s sleep, you might be suffering from sleep apnea.
Alcohol also eases your throat muscles. Relaxed muscles tend to vibrate more and could lead to snoring. Consumption of alcohol is also linked to shorter amounts of REM sleep which is vital for dreams and memory formation.
Instead, drink nighttime beverages like soy milk, chamomile tea, ginger juice, and honey tea. Although not much research supports their effectiveness, such drinks help reduce nasal congestion and prevent dryness.
3. Quit Smoking
Smoking is a bad habit that could irritate your nose and airways and worsen your snoring. In addition to blocking your throat, smoking may lead to severe illnesses like lung cancer and coronary heart diseases such as heart failure.
With so many people suffering from sleeping disorders, cannabis has become a subject of interest as a controversial cure for sleeping disorders. Certain strains, such as the indicia strain, have induced sleep. For certain people, medicinal marijuana appears to help improve their sleeping quality. However, most users consume cannabis through smoking. You can change this habit by consuming edibles instead.
There are other various ways of consuming marijuana. You can visit any well-known Massachusetts Dispensary or local dispensary to learn more about this alternative treatment method, such as CBD oil or THC-infused edibles. Consult with known professionals in this industry to understand the various infused products and their medical benefits.
4. Melatonin Supplements
Melatonin is a hormone that is released at night by the pineal gland. Melatonin is known to regulate the sleep-wake cycle. Consuming foods rich in melatonin has been known to improve sleep quality. Foods such as cherries, bananas, and pineapples are high in melatonin. By getting enough quality sleep, your throat muscles relax, making you less susceptible to snoring
The use of electronic gadgets such as smartphones has been directly linked to insomnia. The blue light emitted by phones deprives the production of melatonin. To have a healthy sleep cycle, avoid being exposed to blue light radiating devices for a long time.
5. Sleep on Your Side
The position you sleep in is likely to determine if you will snore. People who sleep on their back are likely to snore. This is because your tongue tends to move to the back of your throat and can somewhat block the airflow. In contrast, people who lie on their side snore less as air easily flows through their throats. You can use pillows to place your head and body to the side strategically.
Wrapping Up
If you are a snorer and experiencing sleep deprivation, consider trying the following remedies to help better manage your sleep. For underlying severe conditions such as sleep apnea, visit a doctor for proper diagnosis and treatment to resolve your snoring.
