Monthly Archives: December 2017

How Your Bed Could Be the Reason behind Your Snoring

Snoring is a common problem. It is a loud and unpleasant sound that can negatively affect your partner’s sleep. It is also a common symptom of some serious sleep disorders such as sleep apnea.

There are many reasons for snoring such as deformity in the nasal passage, obesity, bad sleeping posture, sleep deprivation and alcohol consumption. But, an unsupportive mattress is typically the main culprit. Let’s discuss it further.

How Your Bed Affects Snoring?

Snoring is caused by an obstruction in the air passage while sleeping. Apart from internal factors such as problems in nasal tissues, most of the time, it’s the result of external factors such as your bed.

1) Too Soft of a Mattress

If your mattress is unable to provide support to keep your head, neck, and spine in alignment, then it will act as an external stimulator causing narrowing of your throat and falling of your tongue (backward), thus leading to snoring. An old and saggy mattress is responsible for the loud noise you make while sleeping as it affects your posture and blocks your airway.

2) Presence of Allergens

Another way in which your bed is causing you to snore is the allergens present in it. The dead skin you shed on your bed acts as a food for dust mites. These dust mites consume your skin’s organic waste, breed in your mattress and secrete an enzyme which acts like an allergen. These allergens, when inhaled, cause difficulty in breathing and leads to snoring.

3) Wrong Adjustment of Pillows and Bed

Elevating your head too high or low while sleeping can also result in blocking of respiratory structures. This is due to the wrong placement of pillows and the inappropriate adjustment of bed, creating an uncomfortable sleep environment.

How to Solve These Problems?

  • To get adequate spinal support when you sleep, replace your saggy mattress with a new one. Buy a firm mattress with a combination of spring and foam that keeps your upper body in alignment thus clearing the respiratory tract and keeping you from snoring.
  • Steam clean your mattress to kill dust mites, bed bugs, and other allergy-causing Keep your bedroom clean and vacuum it as often as possible.
  • If cleaning the mattresses is not proving effective, then buy organic mattresses to avoid breathing problems caused by allergens. Mattresses made of organic materials such as natural latex, organic wool and organic cotton are hypoallergenic. They provide an allergen-free sleeping environment that supports a good night’s sleep and prevents interruption due to snoring.
  • Adjust your pillows to keep your head in a comfortable position. If you can afford, switch to an adjustable bed that allows you to fix the position of your choice in order to avoid snoring.

Your pillows and mattresses are affecting your sleep. Put snoring to rest by making adjustments to your bed. Consider the points discussed above, lead a healthy lifestyle and say goodbye to snoring.

5 Tips to Beat Insomnia and Get a Good Night’s Sleep

Do you have trouble sleeping? Do you wake up in the middle of the night and stay awake for hours? Do you feel drowsy even after sleeping for 8 hours straight? If so, then you’re suffering from insomnia.

Insomnia is a common problem. It is the inability to fall asleep, staying awake at night or having bad quality sleep. There are many causes such as stress, depression, an uncomfortable bed, side-effects of medicines and uneasy sleeping environment.

If you are suffering from a sleep disorder, then here are 5 tips to beat insomnia and ensure a good night’s sleep.

1) Maintain a Regular Sleep Schedule

Your body has an internal clock set according to your schedule which is why you feel sleepy at certain times. Set your internal clock to the right time by training your body. Wake up at the same time each day, even on weekends to establish a regular sleep-wake cycle that helps in dealing with insomnia.

2) Limit Your Nicotine and Caffeine Consumption

Cutting down on your nicotine and caffeine intake can have a significant effect on your sleep. Their high consumption not only causes difficulty in initiating sleep but also affects your sleep quality. Caffeinated drinks such as coffee, tea, colas and energy drinks can affect your body for several hours and lead to sleep deprivation whereas nicotine products can lead to an uncomfortable sleep.

3) Make Your Bed Comfortable

The most underrated but significant reason for sleep trouble is an uncomfortable bed. Too lumpy or too stiff a mattress provides inefficient support to your sleeping posture and thus causes insomnia. Try upgrading your old mattress or buying an organic mattress to ensure a firmer surface to sleep on.

4) Exercise Regularly

A healthy body is essential to ensure a good night’s sleep. Regular exercise can help to relieve some of your tension and to improve your sleep quality. Exercising doesn’t necessarily mean hitting a gym. Moderate exercises such as walking and swimming on a regular basis can also help.

5) Control Your Eating Habits

An irregular eating pattern and unhealthy diet in the evening contribute a lot to chronic insomnia. Eat light meals in the evening and don’t eat or drink right before going to bed. If you eat a late dinner or immediately go to bed after having dinner, your digestive system becomes activated and keeps you awake. The same is true when you drink a lot of fluids before going to bed, your bladder becomes overloaded leading to frequent visits to the bathroom, thus disturbing your sleep.

Insomnia is a not an incurable disease. Make changes in your routine and lifestyle to see significant changes in your quality of sleep. Follow these tips to beat insomnia and get a comfortable sleep at night.