Something many people do not realize is that sleep is not an option. It is a necessity. Our bodies need sleep to be healthy, it depends on it. So if you aren’t sleeping well, then you aren’t going to be well. And if you’re snoring, you aren’t sleeping well.
Why is a healthy sleep so important? Because it promotes your mental well-being you’re your physical health. And that, in turn, boosts your performance during the day as well as minimizes any safety risks.
Still, no matter how much doctors and health experts promote getting enough sleep, millions of us are still not getting enough sleep for our body’s needs. The typical adult needs 7 to 9 hours of sleep each night. Studies have found that less than 30 percent of us are getting only around six hours of sleep each day.
When you don’t get enough sleep, it affects your behavior and your behavior affects your sleep. It is a vicious circle that can be hard to stop. You have to take the steps during the day that lead to a good night’s rest can eliminate snoring.
Such as watching what you eat or drink during your daily routine, or watch the medicines and OTC drugs you take each day. Schedule quiet time just before bedtime, letting your evening wind the day down by making some slight adjustments can mean a huge difference in having a restless night or getting a sound sleep.
Many sleep specialists will instruct their patient to keep a two-week diary about their sleeping pattern and their activities during the day leading up to bedtime. A term that is becoming more common as sleeping and snoring problems are coming to the forefront is “sleep hygiene”. This is a reference to the habits and rituals that can improve a person’s ability to fall asleep as well as stay asleep.
It is the opinion of board certified sleep specialists that by following common-sense and healthy sleep habits, better sleep, including eliminated snoring is possible. The cornerstone to healthy sleep habits is in fact, a cognitive behavioral therapy which is the most effective treatment in the long-term for patients that suffer from insomnia.
The following are tips that are recommended to establish healthy habits and healthy sleep hygiene habits:
- Maintain a consistent sleep schedule. This means to get up 7 days a week at the same time, even during holidays and on vacation.
- Make your bedtime that will allow you seven hours of sleep minimum and then stick to it, again during holidays and on vacation.
- Do not go to bed if you aren’t sleepy.
- After going to bed, if you aren’t asleep in 20 minutes, get up.
- Establish bedtime rituals that will relax you.
- Use your bed for sleep and sex only. It is not a place to chat, pay bills, or watch TV.
- Set your bedroom up so that is quiet and relaxing and keep it a comfortable temperature.
- Minimize the light during the evening.
- Do not eat big meals close to bedtime. Make your late night snacking something healthy and light.
- Set up a regular exercise routine.
- Create a healthy diet.
- Limit or even avoid late afternoon or nighttime caffeine.
- Eliminate any alcohol consumption at bedtime.
- Minimize fluid intake at bedtime.
By following these tips, you’ll find that your snoring may disappear and you’ll start sleeping better all night, every night. Poor sleep is a leading factor of diabetes, heart disease and more. A bad night’s sleep can have a cumulative impact on almost every key part of your health and those around you as well. When you’re snoring, you may be sleeping, but those around most likely aren’t. More about snoring devices and solutions can be found here: stopsnoringmouthpieces.com