Did you know that there are a few simple things you can do to stop snoring loudly at night? It’s as easy as wearing compression socks during the day, or changing the position you typically sleep in. If you’re sick and tired of snoring and keeping your loved ones awake, here are some tips to help you sleep better, without modifying your routine much.
Although snoring is a somewhat normal occurrence, your body is trying to tell you something. Most people don’t recognize the symptoms of a sleeping disorder early on to be able to treat it properly. If you often snore loudly when you sleep, it can be a sign of sleep apnea, a condition that occurs when you stop and start breathing while you rest. This may happen hundreds of times a night and can last for 10-20 seconds each time. This prevents you from getting a good night’s sleep, which is why you feel slow or tired the next day, no matter how long you slept the night before.
Some of the most common symptoms of sleep apnea include snoring, irregular breathing while sleeping, morning headaches, memory or learning problems, waking up with a dry mouth or sore throat, being unable to concentrate, and feeling tired or have trouble staying awake during the day. Sleep apnea may also be the reason why you feel depressed, irritable or experience mood swings. It is important to understand the difference between snoring and a sleeping disorder to make sure there isn’t a serious problem going on. Sleep apnea can cause diabetes, heart disease, weight gain and even increase your risk of a stroke if left untreated.
Whether you have a sleeping disorder or if you are just a loud snorer, there are tons of things you can do to get a better night’s sleep. Start by wearing compression socks during the day. Those with chronic venous insufficiency (CVI) wear compression socks to reduce the how much fluid builds up in their legs during the day. At night, this fluid moves into the neck area, which can lead to sleep apnea and snoring. If you have to get up in the middle of the night to use the bathroom a lot, wearing compression socks will also help to reduce this. Compression stockings are also great to energize tired, achy legs, reduce swelling, improve blood flow and to wear while traveling or exercising. Choose from tons of everyday and dress styles in knee highs, thigh highs and pantyhose options. After a long day of being on your feet, you will love how great your legs feel.
“The Toronto study found that by the end of two weeks, patients with CVI who used compression stockings cut the number of apnea episodes in half while patients who didn’t use the socks showed no change.”
Some quick and easy things you can do to stop snoring is to use a humidifier when you sleep, take a shower or change your sleeping position. Taking a shower helps to open your nasal passages, which eliminates a stuffy nose and helps you breath better. Dry air can lead to snoring, so try using a humidifier to cut down on snoring. One of the best solutions to stop snoring is to change how you sleep. Start sleeping on your side instead of your back. When you lay on your back it makes it harder to breathe as the airway narrows, which may be the source of your snoring. Use nasal spray before you go to bed to keep your nasal passages open so you can breathe better at night.
A couple of other things you can do for a more long-term solution are to stop smoking and maintaining a healthy weight. Another key factor is to keep a clean house because dust often stirs up allergies and can also lead to snoring. Talk to your doctor to find the best sleeping solution for you. Over 22 million Americans suffer from sleep apnea, and most aren’t even aware of it. For more information, check out the resources below.