Snoring: some simple remedies
As a physician and health coach, I find that many of my patients and clients ask me about snoring. Usually, it’s not YOUR snoring that’s worrying you, but your spouse’s. So, in the interest of a good night’s sleep for the “non-snoring” population, here are some tips to help our “distressed” loved ones:
I have found that snoring is caused by a few factors, and lifestyle modification is the answer to many of them:
1. Eating too late at night
2. Eating too much at the end of the day, at night before going to bed and/or eating too many carbohydrates (pastas, breads, starches, etc.)
3. Sleep and exercise go hand in hand and if neither is in balance, you are more likely to snore. And snoring can cause a “vicious cycle” because if you don’t get enough sleep or just poor quality sleep, you’ll be less motivated to exercise because you’re simply too tired; And if you haven’t exercised, you’ll be less likely to enter a state of deep, restful sleep to catch up.
4. Exposure to tobacco, especially commercial cigarettes, notice I said exposure…particularly when combined with the other “risk factors” I’ve mentioned above, can increase the chances of snoring. I have found that even secondhand smoke can increase the incidence of snoring!
The GOOD news is that snoring can be greatly reduced or eliminated with a few simple lifestyle changes! Hurrah!
May I suggest:
1. Start a simple exercise plan every day…walk for 15-30 minutes, the more rigorous the better…walking at a brisk and brisk pace is better than running as it causes less damage to the body.
2. Eat smaller portions and eat regularly throughout the day. Don’t hoard all your food, your calories, for the night. This will also produce good results for your waistline!
3. Go to bed at the same time and create a habit that helps you do it. For example, if you wanted to be asleep by 10 pm every night, you would do the following:
has. Turn off the TV at 9:00 p.m. (record your favorite shows and watch them tomorrow!)
b. Drink some valerian or chamomile tea to help calm your body and mind and prepare you for sleep.
against Read a little in bed.
d. Exercise during the day, which can help you fall asleep faster!
4. Reduce or eliminate tobacco use.
Unfortunately, there are no known vitamins or supplements that help stop snoring, however, there is a new device that could help you eliminate it. Take a look at the Nasailine snoring device. It comes in medium and large sizes. This unique device was innovatively designed for optimal expansion of the nasal passages, without discomfort, to help us naturally sleep better, breathe easier, snore less, and alleviate cold and allergy symptoms. It can be used to improve physical activity by improving air intake.