Wondering how to get a better nights sleep? Understanding what leads to unsatisfactory sleep will help you find a solution to getting that sleep we all need and want!
How To Get A Better Nights Sleep
Snoring leads to lack of sleep, which has a large effect on how the body operates and how people feel when they are awake. The worst thing in the world is to try to sleep and not to. For some estimated 40-45 million men and women and their families, snoring is a big issue. No matter what the reason, a lack of sleep is frustrating and unhealthy.
Signs of Unsatisfactory Sleep
- Having trouble waking up and feeling un-refreshed upon waking.
- Needing a daily stimulant such as coffee, tea, pop, Red Bull, Jolt, etc.
- Feeling fatigued and exhausted constantly.
- Having trouble remembering things, thinking clearly, and concentrating
Consequences of Unsatisfactory Sleep
The consequences of unsatisfactory sleep are numerous, from the most common list above to “mood swings, irritability, depression, lack of patience, intolerance, problems with brain function, forgetfulness, difficulty learning, decreased attention span, negligence, and reduced performance.”
Remember that those who are being kept awake by a snoring family member are not the only ones getting enough sleep. Those who snore themselves are often getting less sleep than is required for healthy functioning. Remember to try hard not the blame the person snoring; often, they have little/no control of their snoring.
Causes of Snoring
There are many causes of snoring, from simple positioning to environmental factors. Listed below are the most common causes of snoring.
- Weight gain: Many doctors suggest that added weight can have an effect on sleep and a person’s potential to snore. This may be caused by the deposition of fat in the neck around the upper airway, which adds to the narrowing of the airway and increases the tendency to snore.
- Environmental Factors: including cigarette smoking, allergies, or obstructions such as swollen tonsils and congestion. If you are a mouth breather because of nasal congestion, the chances that you snore are even greater.
- Alcohol Use and Smoking: Using alcohol and smoking cause muscle relaxation and an added chance of snoring. In the case of smoking, it also causes nasal congestion.
- Sleeping Position: Those who live with someone who snores and the snorers themselves already know that positioning in sleep has an effect on whether or not they will snore. Sleeping on the back seems to promote snoring.
Tips For Better Sleep
When snoring is caused by weight gain, consulting your physician about a possible weight loss plan is the first step. Losing even five pounds could make a large difference in regards to the quality of sleep. Eat healthily, start an exercise regimen, or join the local gym. Losing weight has an effect on a lot more than snoring, and the benefits of it can be seen in many other areas of daily life.
Is there an increased amount of snoring during certain seasons? It may be related to allergies or other environmental factors. Try a chest decongestant or an antihistamine before bed. Remove clutter from the bedroom that hides and holds dust; keep the bedroom tidy, use soaps and detergents on bedding that is hypoallergenic.
When making the decision to indulge in alcohol and cigarettes, consider the effects these will have on the quality of sleep. By limiting alcohol use before bed, the chances of snoring are decreased. Consider quitting smoking altogether as not only are cigarettes a cause of snoring, but they are also a stimulant keeping many awake at night.
Make a simple position change; try sleeping on the side instead of the back. Be creative; use pillows as a barrier, not allowing you to turn. People years ago were said to sew pinecones to their pajamas, making turning over uncomfortable; perhaps try a modern-day version of this, taping something to your back that’s maybe not so abrasive like a hairbrush or toilet paper roll. Desperate times call for desperate measures!
Consider a nasal dilator such as Breathe Right, Nozovent, and Kleerway, which allows for more air to enter the nose and clearer passageways for air to travel.
A good night’s sleep is important to human functioning; snoring hinders a good night’s sleep. Consider the causes of snoring and think carefully about treatment. It may be that a specialist needs to be consulted. Do not lose heart if a cure or aid does not come quickly. Remember, good sleep is worth it, and keep trying.
