Bedsheets Express
26
Aug
2021

FIVE HEALTHY HABITS FOR SNORING LESS

About everyone snores occasionally. In fact, a study has shown that about 30% of all adults snore and the number increases in older adults. Snoring occurs when air can’t move freely through the throat and nose, thereby cause the throat tissues to produce a sound.

Snoring can be influenced by various factors, ranging from obesity to wrong mattresses. Although snoring is not too much of an issue; except in cases when it is an indication of sleep apnea, it can disrupt quality sleep. Not getting enough quality sleep due to snoring can eventually lead to varying health complications so it is important to understand why you snore and ways you can curb it.

Don’t let snoring be a reason why you don’t enjoy a good night’s sleep each night. Let’s dive into remedies you can explore to help minimize snoring.

TRY OUT NEW SLEEPING HABITS

Elevating your head about four inches from your mattress is one way to keep your tongue from obstructing your throat while you sleep. You can also choose to have your mattress elevated at the end when you lay your head to sleep each night. Consider investing in necks pillows or sleep pillows that would ensure that your neck maintains proper position while you sleep.

OPT FOR SLEEPING ON YOUR SIDE RATHER THAN ON YOUR BACK

Lying on your back while you sleep can allow your tongue to fall back to your throat, thereby obstructing airflow and narrowing your airway. This easily triggers snoring and can easily lead to sleep apnea. Instead of sleeping on your back, opt for lying on your side instead. This would help to ensure that your tongue doesn’t end up obstructing your airflow. You can try wedging a pillow stuffed will tennis balls behind your back while you sleep so that in case you shift to lying on your back, the discomfort will help you adjust to sleeping on your side.

MAINTAIN A MOIST AIR IN YOUR HOME

Snoring can easily be triggered by dry air. Ensuring that the air in your home; especially in your bedroom is moist at all times, will help to reduce the chances of your nasal and throat tissues getting irritated. You can have a mist diffuser installed in your bedroom to help ensure continuous moisture is maintained.

DEAL WITH ALLERGIES

If you are someone who deals with allergies and is easily triggered, ensuring that you use your allergy medications will help to minimize allergies thereby reducing your chances of snoring. Reduce chances of dust mites and mildew building up in your bedroom by maintaining the right bedroom hygiene regularly. You can shop for hypoallergenic beddings that help to ensure you don’t get allergies from the bedding essentials that you sleep in.

CLEAR NASAL PASSAGE

Another trigger of snoring is clogged or stuffy nostrils. Ensuring that you clear your stuffed or clogged nostril before going to bed, can help to minimize your chances of snoring. You can explore the option of using a saline mixture to clear up your clogged nose or you can explore certain fragrances that are known to help with respiration.

CONCLUSION

As harmless as snoring can seem, it can be a catalyst for health complications as well as for a rocky relationship. Snoring can disrupt good sleep and this can have effects on your general well-being. Even if you do manage to sleep comfortably through your snoring, having a sleeping partner might mean they have to deal with the disruptions that arise with the noise.

20
Aug
2021

DEALING WITH PARASOMNIA

Most sleep disorders tend to not just affect how you enjoy sleep at night, but also how you function during the day. Some disorders can be so intense that they lead to disruptions in cognitive reasoning and can lead to accidents. Parasomnias are a category of sleep disorders that can be pretty worrisome.

Parasomnia refers to a class of sleep disorder that can lead to abnormal behaviours during sleep. With parasomnia, one can experience or exhibit abnormal behaviours during any stage of sleep. From wakefulness to sleeping and vice versa, these behaviours can occur at any point.

Sleep disorders that are classed under parasomnia include sleepwalking/ somnambulism, sleep talking, bedwetting, catathrenia or groaning while asleep, nightmares, night terror, confusional arousal, teeth/ jaw grinding, REM sleep behaviour disorder, sleep texting, sleep-related hallucinations, sleep-driving, sexsomnia and so on.

Some parasomnias are common like sleepwalking, while some are rare like sleep-driving which is a more dangerous form of sleepwalking. Whether common or rare, parasomnias can make it difficult for you or people around you to enjoy restful sleep at night.

POSSIBLE CAUSES OF PARASOMNIA

A number of things can cause and/or trigger parasomnia in a person. They include stress, PTSD, drug abuse/ substance use, genetics, depression, anxiety, an irregular sleep schedule: like with people who work with shifts, neurological problems, sleep deprivation, and so on.

It is important to note that parasomnias are especially common with children than they are with adults. This is typically because the sleep-wake cycle in children is not fully mature and this can result in a mixed state of consciousness.

HOW DO YOU KNOW YOU MIGHT HAVE PARASOMNIA?

Parasomnias are majorly characterized by unusual and abnormal behaviours that you exhibit while you sleep. If you or people around you notice the following symptoms, there is a likelihood you are dealing with parasomnia: waking up feeling disoriented and confused, not remembering carrying out certain activities, feeling extreme fatigue and sleepiness during the day, finding unfamiliar cuts on your body when you wake up, experiencing extreme insomnia and so on. To fully diagnose a parasomnia, you should consider seeing a doctor.

TREATMENTS FOR PARASOMNIA TO EXPLORE

Luckily, parasomnias are treatable and you can explore various habits that would help to reduce abnormal behaviours. Treatments to explore include but are not limited to: prescribed medications, Cognitive Behavioural Therapy, psychotherapy, hypnosis, adopting scheduled awakenings: this involves waking up about 15 to 30 minutes before it is time to spontaneously wake up, making your bedroom a safer sleep environment by probably getting rid of dangerous items, ensuring you lock your doors and windows before going to bed and so on.

You should also consider adopting certain lifestyle changes. Reduce allergies with hypoallergenic mattresses, pillows, and beddings. Adopt a consistent sleep-wake schedule. Limit your consumption of water before bedtime. Try to avoid watch intense movies like horror and reading suspense-filled novels before bed. Adopt exercising, meditating, or any activities that can help reduce stress and anxiety. Decrease smoking, your intake of alcohol, carbs, sugary and spicy food before bed.

TAKEAWAY

Parasomnias can make it difficult to enjoy quality sleep and certain types of parasomnia can lead to increased risks of accidents and health problems. Luckily, they are treatable, and depending on their severity, you might be able to overcome them quickly.

13
Aug
2021

HOW TO ENJOY QUALITY SLEEP AS A LIGHT SLEEPER

A light sleeper is one who wakes easily. As a light sleeper, your sleep is easily influenced and you would wake up as soon as there is a change in the environment: irrespective of how slight that change is. For instance, a light sleeper will easily wake up if there is a change in the odour of the bedroom or at the slightest sound.

Although being a light sleeper can have its perks: it would be more difficult for you to get attacked while you sleep and you obviously wouldn’t have problems hearing your alarm ring, it can also have its downside. In fact, the downside to being a light sleep is more disturbing than its perks.

Light sleepers typically find it difficult to attain a good night’s sleep. This is obviously because they wake up easily and hardly reach the deep stages of the sleep cycle. Being unable to enjoy a good night’s sleep for a long period of time can have adverse effects on a person’s health. From reducing productivity to increasing the chances of getting heart diseases, the effects that lack of quality sleep can have on a person is vast.

FACTORS THAT COULD INFLUENCE SLEEP IN LIGHT SLEEPERS

Unlike heavy sleepers who are rarely influenced by external stimuli while they are asleep, light sleepers are heavily influenced and this is why they wake up easily. Factors that influence how light sleepers respond to sleep disturbances can include but are not limited to:

  • Probable sleep disorders
  • Genetics
  • High level of anxiety
  • Lifestyle choices such as consuming too much caffeine, not taking naps during the day, etc
  • Brain wave activity during sleep.

HOW CAN LIGHT SLEEPERS ACHIEVE OPTIMAL SLEEP?

Irrespective of what kind of sleeper you are: light or heavy, it is really important that you do not just get quality sleep but that you get enough of it. However, it might take extra efforts on the parts of light sleepers for them to achieve optimal sleep.

As a light sleeper that is finding it difficult to enjoy a good night’s sleep, you can opt for certain lifestyle changes, adopting a healthy bedroom lifestyle, or turning towards seeking medical help. Some healthy tips you can consider include:

  • Sticking to a consistent sleep routine. This means you have to make sure you wake up and go to bed at the same times consistently. This helps your body’s Circadian rhythm, which is more like the body’s sleep alarm system; it tells you when to sleep and when to be awake.
  • Ensuring you take short power naps during the day.
  • Getting enough exposure to sunlight during the day.
  • Adopting exercises into your daily routine.
  • Reducing your exposure to blue light especially when it is close to your bedtime. You can adopt keeping your electronic gadgets away, at least 1 hour before bedtime. Blue light messes up your circadian rhythm and could prevent you from being able to sleep quickly.
  • Reducing your intake of heavy meals, caffeine, sugary and spicy foods, dairy products, and alcohol during the night.
  • Take more water. However, reduce your intake of water the close you get to bedtime so that you would reduce your bathroom breaks during the night.
  • Maintain a comfortable sleep environment: dark bedroom, no noise, the right temperature, etc. You should consider investing in a mist diffuser. This would help you maintain moisture and consistent scent in your bedroom.
  • You should also consider a change of mattress, pillows, and beddings if they are not making you comfortable enough to sleep properly.

CONCLUSION

If being a light sleeper keeps interfering with your ability to enjoy a refreshing sleep at night, you should consider adopting habits that help to improve how you enjoy sleeping each night. Talking to your doctor to get advice on what could help is also not a bad idea.

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