Do you snore? Do you have any idea of how disruptive and loud snoring is? Have you ever considered the fact that you may be suffering from sleep apnea? Did you know that 90% of people who snore have sleep apnea? Do you know that snoring could be a result of your sleeping habit which may affect every aspect of your life and health? Below are some ways in which snoring can impact your health:
Lack of adequate quality sleep stresses the body. Your hormone system goes into overdrive and increases your blood pressure. When you are unable to breathe well while sleeping, the oxygen in your blood reduces and that also leads to high blood pressure.
Heart disease is linked to high blood pressure, which is caused by low oxygen in the blood or intermittent waking up at night. Sleep apnea interrupts how the body takes oxygen in and makes it impossible for the brain to control blood flow in the body. Obstructive sleep apnea can also be responsible for atrial fibrillation and stroke.
Improper usage of insulin can cause diabetes and not getting adequate quality sleep prevents the body from utilizing insulin.
Sleep apnea sometimes leads to weight gain and weight gain causes sleep apnea. When you gain weight, you will have extra tissues along your air passage which block the flow of air through the passage and make you snore. Sleep apnea makes it difficult to sleep the same as being overweight makes you have low energy which slows down your metabolism. With a slow metabolism your body will be unable to burn as many calories as it should, which is bad for health.
Lack of sleep leads to bad mood which can deteriorate to chronic anxiety or depression.
Sleep apnea reduces the quality of sleep, which makes you feel sleepy most of the day. The feeling of grogginess and low concentration can interfere with your daily activities and lead to accidents at work.
Natural remedies for snoring that you should try
Sometimes snoring happens as a result of the sleeping position, such as sleeping on your back. This position makes the back of your tongue collapse against the throat. That blocks the free flow of air and causes the vibrating sound. Changing the position to your side can fix this. If you find yourself returning to sleeping on your back, you can use a body pillow for support. Another effective way to reduce snoring is to raise your head. With a raised head your nasal airway will be free. If you do not stop snoring after these measures, you may have obstructive sleep apnea.
Weight loss does not help everyone who snores. After all, there are people who are not overweight and snore. Weight loss may only help you if your snoring started after you gained weight. It means that the diameter of your throat has reduced due to an increase in the tissues around your throat and that is why you snore.
Alcohol relaxes the muscles at the back of the throat. Even if you do not snore normally, there is a likelihood that you will snore after taking alcohol.
- Maintain good sleep routine
Bad sleep habits without getting adequate sleep can also make you snore. Imagine working for long hours and then getting to sleep. You would sleep deeply, which makes the muscles floppy and makes you snore. Sleeping at the right time for the right number of hours will help make sure that you do not snore.
- Keep your nasal passages open
Blocked nasal passages contribute to snoring as air will not be able to flow freely. That leads to difficulty in breathing and causes snoring. See your nose as a water hose with running water. If it is blocked, the water will not flow freely. To open your nasal passage, take a hot shower before going to bed and rinse your nose with some saltwater while showering. Nasal strips are also effective for lifting your nasal passages and keeping them open through the night.
Sometimes allergens in your pillow and bedroom at large may cause snoring. Did you dust your ceiling fan recently? When did you change your pillows? Pillows are known to accumulate dust mites which can cause allergic reactions that make you snore. If you have pets and allow then to climb into your bed, you may be breathing in animal dander which is another irritant.
If you have no problems with breathing during the day but find it hard to breathe while you are trying to sleep, there must be something going on with your pillow or bedding. Replace your pillows every six months and put them in the air fluff cycle weekly. This will reduce allergens and dust mites. Do not allow your pets to get on your bed.
One more thing you can do is to get a snore treatment pillow. This pillow props up your head, which frees up your nasal passage. The only disadvantage is that it may cause neck pain.
Never deprive your body of fluids. When your body is dehydrated, secretions in your soft palate and nose get sticky, which leads to snoring. The medical recommendation for women is at least 11 glasses of water a day and for men 16 glasses including food.
The most important things you must know about preventing snoring naturally are get adequate sleep, staying away from alcohol, not sleeping on your back, having a hot shower if your nose gets blocked. These simple things can help reduce your snoring drastically.