Stop Snoring Abuse
Getting enough sleep is essential for good health. We all know how tired and irritated we can be without enough sleep, as well as the difficulty we have focus. In fact, lack of sleep has been shown to affect people the same way as being drunk in terms of alertness. Sleep also has been shown to affect weight. People who sleep less tend to put on more weight, which is believed to be due to hormonal changes that alter how carbohydrates are stored and used. Your immune system also suffers if you don’t get enough sleep, meaning that you can experience illness more frequently. While there are plenty of good reasons to make sure that you get enough sleep, but unfortunately, it’s not always easy. One survey found that 75% of Americans are sleeping less than six hours a night at least a few times a week.
Causes of Insomnia
There are many different causes for insomnia: psychological, physical, and environmental. This list includes just a few.
- Heartburn, which can worsen when lying down
- Caffeine intake
- Changes in work hours
- Working night shifts
- Traveling across time zones
- Sleep apnea
- Depression about a life event
- Physical pain
- Substance use
- Noises, including traffic or snoring
- Temperature too hot or cold
- Uncomfortable bed
- Exercising near bedtime
- Blue light emissions from electronics
Couples face the prospect of sleep compatibility issues that can inhibit their ability to get a good night’s rest. In fact, 12% of couples even choose to sleep in separate beds. Couples may have disagreements about the temperature of the room, whether or not to cuddle, the firmness of the bed, and whether children or pets should be allowed in the bed. Issues may occur with stealing blankets or pillows, sleepwalking, sleep talking, nightmares, and tossing and turning. Another big problem that couples face when sharing a bed is snoring.
When one-half of a couple can’t sleep at night due to their partner’s snoring, they may feel like it is a form of abuse. After all, sleep deprivation is used as a form of torture. About half of all adults snore at some point in their lives, though men are more likely to snore than women. Snoring can be associated with sleeping on your back, alcohol intake, congestion, and sleep apnea.
If your partner snores, make sure he sees a doctor for an evaluation, as sleep apnea is a serious health problem. In sleep apnea, a person temporarily stops breathing, depriving the body and brain of oxygen. It can increase the risk for other medical issues like stroke, heart failure, diabetes, high blood pressure, headaches, and heart attacks.
How to Get Relief from Snoring
If your partner has obstructive sleep apnea (OSA), his doctor may provide a CPAP machine which can reduce or even completely stop snoring. The machine itself isn’t completely quiet, however. Whether the noise of the machine bothers you or your partner’s snores, one thing to consider is the use of earplugs.
Another option you should check out if the earplugs don’t do it for you is investing in a good pair of sleep headphones. Sleep headphones come in a variety of different forms that are comfortable enough to wear while sleeping. They may be part of a soft headband or eye mask. There are even speakers embedded within pillows. You should choose a wireless pair so that you don’t get tangled in your sleep.
You also may be able to stop the snorer’s assaults by having him turn on his side since it’s typically an issue of being positioned on the back. Encourage the snorer not to drink alcohol before bed since this can increase snoring. Raising the head of the bed can reduce snoring. Obesity can contribute to snoring, so losing weight via a healthy diet and exercise regimen can help. There are a number of snoring relief aids on the market, but many of them don’t work well. If none of these works, ask about surgical treatment for snoring.