The essence of getting a good night’s sleep goes beyond improving your mood in the morning. Getting enough sleep comes with numerous health benefits. Adequate sleep helps in improving memory. As surprising as it can be, if you are trying to learn a new concept, you perform better after sleep.
Studies have shown that C-creatine protein, linked to heart attacks, is more in people who get less hours of sleep, usually less than 6 hours. Sleep also helps in curbing inflammation associated with arthritis, stroke and premature aging.
However, good sleep can be interrupted by snoring, affecting the snorer and the people around. Here are some tips to help you snore less and sleep better:
Top 5 Tips to Reduce Snoring for Better Sleep
Change Your Sleeping Position
One of the reasons why you can snore is when the tongue falls back and blocks your throat. The tongue is prone to falling back when you lie facing upwards. Try to lie on your side to reduce the snore. However, if you can’t sleep on your sides without support, place a pillow or two behind you to prevent you from rolling back.
Exercise to Lose Weight
Most cases of snoring arise from being overweight, especially around your throat. A neck circumference that’s larger than size 16 pushes fats down your throat, heightening the level of snoring. Sign up for gym sessions to reduce your weight.
There are also mobile phone apps with instructions on how to exercise at home. The apps don’t just save you money, but also time.
Buy Mandibular Advancement Device
If you are a tongue-base snorer, buy a mandibular advancement device. Such snorers often block the airway using their tongues. The device helps move your jaw and tongue forward, unblocking the airway. Wear the device at night so your tongue does not fall back on the throat to block the airway.
Test for Allergies
Nose snoring occurs when the nostrils are congested, blocking the airway. The nostrils can get congested due to allergic reactions. Visit a healthcare provider to test for allergies and avoid potential allergens in your environment while sleeping. Common allergens include pets, dust, hair, fabric softeners used on bedding and dairy products.
Once you have identified the allergens, keep off them. The inflammation and congestion of nostrils will definitely reduce, leading to less snoring. Therefore, you get to enjoy better sleep.
Reduce on Alcohol Consumption and Stop Smoking
Snoring worsens when you drink alcohol. This is because alcohol relaxes muscles, leading to a collapse of the airway. Reduce alcohol intake; it will help you with weight loss too. Also, you can avoid alcohol for at least four hours before going to sleep to have a better sleep.
Smoking also leads to congestion and inflammation of the nose, thereby increasing snoring. Quit smoking to have a better sleep and a general good health.
Snoring doesn’t just inconvenience you, the snorer, but also those around when you sleep. Symptoms include emotional distress, daytime sleeping, and relationship problems. With the above tips, you can stop snoring and get better sleep. The need to sleep on a good mattress also goes without saying.
Visit https://betterbedsolutions.com/how-long-is-a-mattress-good-for/ to find out if your mattress is the reason you’ve been snoring lately.