If you are the victim of snoring, or your spouse is keeping you up at night with a terrible racket that seems loud enough to make the walls shake, it's time to do something about it. Snoring is not only a nuisance, it could be an indicator of a sleep disorder such as sleep apnea. Regardless of what is causing snoring, it is due to a partial obstruction of the airways, restricting intake of oxygen and eliminating the possibility of a solid, restful sleep. Whether you are the one with the snoring problem or it's your partner, you both need your rest in order to be your best. Try the following creative ways to alleviate snoring and have sweet dreams once more:
An effective fix for the snoring problem in your household could be as simple as a snoring pillow. Snoring pillows are designed to position the head in such a way that it promotes an open airway and prevents snoring. They are contoured to keep the head and neck in proper alignment. As an additional benefit, they can make the neck more comfortable, reducing strain.
Difficulties with snoring can often be adjusted through changes in lifestyle. Add exercise to the daily routine, strengthening the entire body and the throat along with it, reducing snoring. Trimming down excess weight is helpful, as well. Smoking is a definite no. While it's unhealthy all around, this bad habit contributes to snoring. Sleeping pills and alcohol should be avoided before bed. It's a catch-22. Many people will use these sleep aids when struggling to get a good night's rest. However, alcohol and sleeping medication will make the throat muscles relax and aggravate snoring. Be sure to get into a regular sleep pattern, as well. If both partners head to bed at the same time and manage to fall asleep together, snoring could decrease or at least be less noticeable.
Allergies could be the culprit when it comes to blocked nasal passages. If over-the-counter products aren't working, see a doctor to come up with a plan of action. If you suffer from chronic sinus infections, you are more likely to snore. Discuss effective remedies with your physician to keep your nasal passages clear. Adjust your environment as well, adding a humidifier to your bedroom to keep the air moist enough to avoid irritation in the throat and nose.
There are a variety of devices on the market that target snoring. Nasal strips are a simple fix. They are applied to the nose and keep the nasal passages open. Oral appliances are commonly used, as well. A mouth guard is worn at night and positions the mouth in such a way to keep the airway open while sleeping. The CPAP device is the most intrusive method to alleviate snoring and is commonly prescribed for those with sleep apnea. It involves wearing a mask at night that is connected to the continuous positive airway pressure device. Pressurized air is forced into your airways throughout the night. When all efforts fail, it is time to contact a doctor to discuss more options. Pleasant dreams are possible for all.
What steps have you taken to alleviate your or your partner's snoring? Have you had any luck?
Insomnia is not normal. You should be getting anywhere from six to nine hours of sleep a night, depending on what feels best for you. Sleep is an important part of overall health. When people do not get enough sleep, mistakes are made and accidents happen. Follow these tips for beating insomnia and you can sleep like a baby again.
As the room where you begin and end your day, your bedroom not only influences how deeply you sleep through the night but also how you feel throughout the following day. When it comes to bedroom style, creating the right ambiance is just as important as choosing the right furnishings and bedding. Changing the look of your bedroom might be all that it takes for you and your partner to catch a few more Zs at night and awake invigorated, ready to face the day.
Creating atmosphere in a bedroom is about defining how objects make you feel rather than judging them simply by how they look. Instead of choosing furnishings by pure aesthetics, pay attention to your emotional reactions to them, however subtle. Whether it's a deeply piled area rug, flowing draperies or a cushy comforter, any item that elicits a sigh of relaxation is definitely worth putting on your shopping list.
No design element has a greater influence over the mood of a space than color. Neutral color palettes that reflect the natural world are ideal for creating the soothing atmosphere necessary for a good night's sleep. Look to your favorite outdoor environment for inspiration. Some may prefer the watercolor shades of sand and sea for their color palette while others may find the deep greens and blues of a tree-lined lake in the mountains more relaxing.
Nothing is more glaring and off-putting than a bedroom lit by a single, generic-looking ceiling fixture. A dimmer switch makes it easy to adjust illumination to fit any mood. Choose bedside lamps that allow you to enjoy some light reading in the evening, but make sure that the shades are positioned so that direct light doesn't hit your eyes. When retiring for the night, soft illumination from fixtures like recessed lighting helps create an atmosphere that's conducive to sound sleep.
As the largest and most important piece of furniture, it's natural to choose your bed as the primary focal point in the room. Pile the bed up with a duvet and pillows that invite relaxation, but prevent clutter from dominating other surfaces in the room. A sleek headboard helps balance the mass of the bed with a clean-lined accent.
If you can't banish sleep-time distractions like televisions, computers and smart phones from your bedroom completely, place them where they won't disrupt your slumber, preferably out of sight and out of mind. Create a space that promotes sound sleep, and your bedroom will reward you with a restful slumber that lets you take on the day in stride. What are your tips for creating a peaceful bedroom environment?
Have you said either of these things to yourself in hopes that you would miraculously fall asleep?
“By the time I count to 1,000 I will be asleep. 1, 2, 3, 4…”
“If I read 35 pages, I will fall asleep.”
“If I stop dwelling on the fact that I am not sleeping, I will fall asleep.”
There are a number of sleep related issues that cannot be controlled. However, by following a few simple tips, you can increase your chances of a better night sleep. Below is a quick list of tips that may provide you with a better night sleep.
1. Read 30 Minutes Of Fiction Before Bed:
Reading fiction before bed, will allow your brain time to escape from the nuances of your day. Likewise, the human brain enjoys consistency. By reading each night before bed, your brain will automatically create an association between these two thus creating a better environment for sleep.
Exercise provides a number of benefits for your brain and provides a better night sleep. Exercising in the morning or afternoon is optimal as exercising before bed can keep you awake. Likewise, exercise will naturally make your body tired, thus creating the potential for a better night sleep.
3. Maintain A Consistent Sleep Schedule:
Your body will thank you for maintaining a consistent sleep-wake schedule. This can be difficult to follow if you enjoy nightlife on the weekend but will pay off in the long run. If you go to bed at 10:30 on weekdays, try to do the same on the weekend.
4. Optimize Food and Beverage Consumption:
Eating the proper amount of food can be difficult. Ideally, you do not want to be too full and likewise you do not want to be hungry when trying to sleep. According to a recent Yahoo article, eating a carbohydrate rich snack when you are unable to sleep may be beneficial.
5. Wake Up At Optimal Time:
Avoid waking up when you are in a deep sleep. Use an alarm like the SleepTracker by Innovative Sleep Solutions LLC. This watch monitors your sleep cycles and wakes you up at an optimal time. You can program the watch to go off within a range of time (i.e. +/- 15 minutes of alarm time), when you are in your least deep sleep.
6. Decrease Usage Of Screens Before Bed (tablets, TV’s, laptops, cell phones):
Charles Czeisler states, “Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour—making it more difficult to fall asleep.” According to a recent poll conducted by the National Sleep Foundation, roughly 61% of respondents admit to using computers within one hour of sleep a few times per week.
Sleep Tips: Top 10 Sleep Mistakes And Their Solutions - Huffingtonpost.com
Sleep tips: 7 Steps to better sleep - Mayo Clinic
Top 10 Ways to Sleep Smarter and Better - Lifehacker.com
What additional tips could you suggest?
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