Sound Sleep Guide

Posts Tagged ‘health’

The sound of snoring is caused by air struggling to pass through your nose and throat. If they are blocked or obstructed in some way, it can lead to snoring.

One of the more common reasons for snoring is when the muscles in the neck and throat are not well toned. With some simple daily exercises, you can firm up those muscles which will often help with your snoring. Exercises are known to be one of those snoring remedies.

Ask any professional singer and they’ll tell you how important it is to do exercise daily that will help keep their air passages clear. Singers do exercises that help to tone their jaws, their tongues and their throats. Strong muscles in these areas will help them perform better.

These same type of exercises can help with a snoring problem in many cases, by helping to keep the airways clear and breathing easier.

Besides, you never know – these exercise might just help you win American Idol some day!

Here are 7 easy exercises that you can do anywhere to help tone your muscles:

1. Slowly open and close your mouth, to its fullest. Do it in a controlled way and ensure that your lips meet when your mouth is closed.

2. Pucker up as if you’re going to blow someone a kiss, then hold it for 5 seconds before relaxing.

3. Practice your smile – make it big and exaggerated. Hold it for 5 second before relaxing.

4. Press your lips together and hold them tightly for 5 seconds, then relax.

5. Press your lips together and then make a sipping noise, as if you were sipping a drink.

6. Stick your tongue out as far as you can. Keep it straight and horizontal – don’t let it droop.

7. Stick your tongue out to it’s maximum and then move it side to side – touching the corner of your lips on both sides.

Practice these exercises for a few minutes every day and you may find your snoring problem will disappear before you know it.

Understanding what can cause you to snore is the first step in curing your snoring problem. There are quite a few different causes of snoring, each of them treatable in different ways.

Snoring is, generally speaking, brought about by insufficient airflow in the back of the nose and mouth, specifically in the area where the soft palate and uvula come in contact with the upper part of the throat and the back of the tongue.

When these tissues make contact, they vibrate which results in the sound of snoring.

Lack of muscle tone in the throat and tongue are one reason people snore. If the muscles are too relaxed, they can cause the airway to become restricted, which causes blockage and ultimately snoring.

Since alcohol is a depressant, drinking can relax muscles to a point that causes snoring.  If you stop drinking around four hours before you plan on going to sleep, you will be able to reduce the possibility that you will snore.

Other depressants that produce similar results include antihistamines and sleeping pills.

Obesity can lead to restricted breathing by leaving deposits of fat on the throat and neck and thus is another leading cause of snoring.

Some allergies bring about snoring, especially those associated with congestion of the nasal passages, since such blockage makes it difficult to breathe and can cause an individual to snore.

Nasal decongestants are a better option than antihistamines when it comes to dealing with allergies because the latter are a potential cause of snoring.  When it comes to nighttime allergy relief, try to use primarily decongestants in order to prevent both allergy symptoms and snoring.

These are a few of the more common causes of snoring. Whether one of these problems sounds like it might be what is causing your snoring or not, it’s best to discuss the problem with a health care professional to get their informed opinion.

Do you know how we spend around a third of our lifetime, which on average equals between 20 and 25 years?  Well, it is none other than sleeping.  But that is not all – your waking hours can also suffer as a result of poor sleep.Bad quality sleep is bad for all aspects of your life, and the root of the problem is the quality of your bed.A good bed is one that make you feel great.A mattress that is too soft is bad for your spine and it will not support it properly.Mattresses that are too hard will make you feel very uncomfortable.  If you suffer from a bad back, go for the harder one rather than the softer option as the harder type provides better support for your back.

There are some rules here that you need to observe.  Avoid as much as you can on mattresses that are woolen as they are high maintenance and need to be turned once a week.  If you prefer foam mattresses, choose a good quality one, in natural latex if possible and at least 20cm (8 inches) thick.  If you choose a mattress with springs, be sure to check exactly how many there are.The more spring there is the better support there is for the body.The range can be of anywhere between 200 and 2000 different brands.

It is prefered that you choose a base with interconnecting slats.Such design provides the most comfortable and efficient option.  It adapts to the shape of your body and your movement during sleep easily.Try not to sleep with your head too elevated too.Your cervical vertebrate might be damaged.Go get a ergonomic pillows that are designed specially to support your spine.

So, go choose a comfortable bed for yourself.  No more sleepless nights