Chronic snoring affects up to 45% of the adult population. Habitual snorers can be at risk for serious health problems, including obstructive sleep apnea. Sleep apnea creates several problems, including:
– Long interruptions of breathing caused by partial or total obstruction or blockage of the airway
– Frequent waking sleep
– Light sleeping
– Strain of the heart
– Poor night’s sleep
Learning to distinguish between kinds of snoring will help you address the particular causes of that kind of snoring. Closed-mouth snoring indicates that your tongue is the cause of your snoring and that some exercises and lifestyle changes should help eliminate the snoring. Open-mouthed snoring can be caused by sinus trouble or by posture in bed. Snoring from any other position might indicate apnea or other significant issues that will require more substantial medical treatment to address.
It’s important to avoid things that can make snoring worse. Alcohol, sleeping pills, coffee and fatty foods before bedtime can all increase snowing by making your throat muscles relax and narrowing your airway.
Dryness can also cause snoring, so using a humidifier or taking a hot bath or shower before bed can help alleviate snoring as well.
If you sleep on your back, buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. It is not recommended to sleep on your back because in that position, your tongue and soft palate rest against the back of your throat, blocking the airway.
Remember, snoring is a physical problem. Whether you’re a snorer or live with one, there’s nothing to be embarrassed or angry about. It’s not a conscious choice the snorer is making, but a physical concern that can be remedied with a little planning.
Keeping your mattress clean is important for extending its life and maintaining a comfortable sleeping atmosphere. We spend approximately a third of our lives sleeping, so why not make the space as clean and comfortable as possible? With just a few simple steps your mattress will stay fresh for a long time!
Buy a Mattress Cover
Many mattress covers are inexpensive and are good for two things: protecting from any spills and it helps keep any dust mites and allergens from taking up residence deep in your mattress.
Air It Out
Whenever possible, get your mattress outside for some fresh air. You can even open the windows and pull back the curtains to let the sun shine directly on the mattress with the sheets pulled back. Airing out a mattress helps dislodge lingering odors, while the sunlight serves as a natural disinfectant.
Rotate Every 6 Months
To provide even wear, flip the mattress so the top is now the bottom and turn it so the foot of the mattress is now the head.
Pull Out the Vacuum
Vacuuming your mattress every once in a while can not only help clean the mattress, and remove some mites that may be lingering on the surface of your mattress. Plus, it will pull up any food particles than these little pests can feed on.
Freshen it up
Baking soda is good for a lot of uses around the home and works great for freshening up your bed. It can help eliminate any odors and leave behind a pleasant freshness. During your next regular sheet change, remove the sheets including your mattress cover and sprinkle baking soda over the top of the mattress. Allow the baking soda to sit for a few hours and then vacuum thoroughly. You can even mix it up by adding some of your own favorite relaxing scents like dried lavender or vanilla on top of the baking soda.