Snoring is a common issue that has a somewhat humorous reputation. The noises people can make as they sleep can be jarring. For some folks, it's a minor hum as tissue vibrates in the throat. But for others, it sounds like a Mack truck driving through the bedroom!
While many people dismiss snoring as nothing more than a minor nuisance, it could indicate some serious health issues. What Causes Snoring? Snoring is caused by tissue in the throat vibrating as you breathe. As you doze off and move through the sleep stages, your throat and mouth muscles relax. For some people, the tissue blocks the airways and causes the signature snoring sound. Many factors can contribute to snoring. Weight is one of the most common. Extra tissue in the back of the throat paired with more weight on the neck creates a tighter airway. Alcohol consumption, issues with the nasal passage, and your sleeping position can cause snoring, too. When You Should See a Doctor Snoring is often a symptom of a condition known as obstructive sleep apnea. This condition isn't exclusive to snoring, but it is common. When you have sleep apnea, you may go through periods of loud snoring followed by brief moments of silence. In those silent moments, you may stop breathing entirely. Some people wake up gasping for air. As you can imagine, this condition can be dangerous. The sudden pause in breathing can cause severe health issues. It affects your ability to get a whole night of rest, leading to extreme drowsiness during the day. Many people with the condition also wake up with headaches, sore throats, and even chest pain. Experts link this snoring problem with high blood pressure, mood problems, and behavior issues in kids. Fortunately, there are many things you can do to stop snoring and breathe comfortably throughout the night. Consult with your doctor for guidance. They may recommend using a CPAP machine and making lifestyle changes. Taking steps to avoid snoring can help you sleep soundly and avoid disrupting your loved ones. Read a similar article about sleep deprivation here at this page.
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People toss around the word "Insomnia" to describe any bout of sleeplessness. But true insomnia is far more debilitating. It's the inability to fall asleep or stay sleeping at night.
For most people, it's an ongoing problem that can lead to other physical and mental issues. The good news is that insomnia is curable. But it requires more than taking sleeping pills to overcome. Keep reading to learn more about how you can address this issue once and for all. Seeking Professional Help The best way to tackle insomnia is to seek professional help. Sleep coaches and therapists can develop a personalized plan targeting your needs. Sleep impacts your overall health, and taking steps to improve your sleeping habits can be game-changing. Environmental Modification One technique that coaches recommend is adjusting your sleep environment. Take a look around your room. Chances are, you're surrounded by distractions that can keep you up at night. The first thing you should do is modify your decor. Remove loud or eye-catching decorative items and replace them with muted colors. Focus on creating peace and tranquility while keeping things minimal. Remove screens, too. TVs, tablets, and smartphones are big distractions that can keep you up for hours. Sleep Restriction Here's a technique that seems counterintuitive. Sleep restriction is about limiting how many hours you spend in bed. If you don't fall asleep quickly, you must get up and do something else before trying again. The point of restriction is separating the subconscious influence of your bed. When you deal with insomnia long enough, you start to create an unhealthy connection between that furniture and your inability to sleep. Restricting your time in bed can help you overcome that problem and view it as nothing more than a place of relaxation. Sleep Exercises Sleep coaches can also provide you with sleeping exercises. They may involve abdominal breathing, mindful meditation, and targeted muscle relaxation. These techniques prepare your body for sleep. They put you in an excellent position to drift into the first sleep stage. Getting the Help You Need If you have insomnia, don't hesitate to contact a professional. This condition is entirely treatable, but you must take steps to overcome it. It won't go away on its own. Read a similar article about sleep app here at this page. Drinking plenty of water and staying hydrated is a big part of maintaining good health. Water can replenish the fluids your body loses throughout the day, help manage your body weight, and even improve your mood.
But what about drinking water before bed? Believe it or not, downing a large glass of water before going to bed could make it hard to sleep through the night. Keep reading to learn why you should stop drinking fluids before turning in for the night. All About Nocturia The biggest reason why some experts don't think drinking liquids before bed is a good idea is that it can cause an issue known as nocturia. Nocturia is the need to urinate more at night. Usually, your body does a pretty good job of preventing late-night bathroom breaks. As you rest, hormones work to slow down kidney function and urine production. That process lets you get a full night of uninterrupted rest. But when you drink right before bed, you're essentially circumventing those biological processes. Too much liquid in your system forces urine production, filling your bladder as you sleep. Before you know it, you wake up in the middle of the night with a strong urge to urinate! Nocturia starts as a minor issue, but it can snowball into other problems. Increased nighttime urination can cause sleep deprivation. That results in heightened risks for obesity, heart disease, and even depression. Controlling Nocturia If you're unable to sleep through the night because of nocturia, you can do a few different things. First, it's always good to talk to your healthcare professional. Nocturia could be a symptom of underlying health issues. For example, heart disease, prostatic hypertrophy, and overactive bladder could cause more frequent after-hours bathroom trips. Some medications can cause nocturia to rear its ugly head, too. A doctor can rule out those issues. The best thing you can do to prevent your bladder from waking you up is stop drinking liquids before bed. Aim to have your last drink of water, coffee, or tea a few hours before bed. You can process the fluids and empty your bladder before hitting the hay. Read a similar article about sleep expert here at this page. Struggling to get a whole night of sleep is pretty common among adults. But how do you know if you have a sleeping disorder?
Many common sleep disorders exist, and they're more widespread than most people realize. This blog will go over common sleep disorder symptoms you should be wary of if you have trouble sleeping. Regular Fatigue Constantly feeling tired throughout the day is a telltale sign of sleep disorders. Even if you get a full night of sleep, you might find yourself dozing off in the middle of the day and having to rely on caffeine to keep your eyes open. Irritability might become a problem, too. Napping If you have to resort to napping in the middle of the day, it's time to take the possibility of sleep disorders seriously. Sleeping at night should recharge your body and give you enough energy to stay awake. Needing to take long naps should be a cause for concern. Concentration Issues When you're battling fatigue, your ability to concentrate at work or school goes out the window. Your mind might wander, and you can experience significant challenges focusing on complex tasks. Breathing Difficulties Once you get into bed, take note of any odd breathing patterns. For example, you might wake up in the middle of the night gasping for breath. Your partner may mention that you're snoring is becoming louder. Breathing issues could indicate a sleep-related health condition. Nonconducive Sleeping Behaviors Another major red flag is odd behaviors as you try to sleep. Some examples include an irresistible urge to move your legs, waking up for hours in the middle of the night, or taking longer than 30 minutes to fall asleep despite being tired. Common Sleep Disorders Many disorders can prevent you from getting a night of uninterrupted sleep. The most common include sleep apnea, insomnia, and restless leg syndrome. Sleep apnea occurs when breathing issues interrupt your sleep. It typically causes snoring, gasping, and more. The most common treatment for sleep apnea is continuous positive airway pressure (CPAP). Insomnia is the most commonly diagnosed sleep disorder. It's an umbrella term that refers to any condition that prevents you from falling asleep. There are many treatments available. Restless leg syndrome s a type of neurological disorder that causes aches and pains in the legs. The feeling often occurs at night, making it impossible to fall asleep. Addressing Your Sleep Disorder Those are just a few possible disorders. Sleep is a complex topic, and the best way to address your unique issues is to seek professional guidance. You can consult with your doctor or invest in a customized sleep program to help you achieve much healthier sleeping habits. Read a similar article about sleep reset here at this page. |
AuthorAlester Brown writes about mental and physical health. She advises people on difficulty sleeping & online sleep programs. ArchivesCategories |