Silence the Snore: Proven Strategies to Breathe Better and Sleep Deeper

Wiki Article

Sleep apnea and snoring are two of the most common sleep disorders happening with most of us. You might be thinking that both are the same but there is a difference between both disorders. People suffering from sleep apnea struggle to breathe and wake up gasping for air. Some people with sleep apnea snore during sleep while others don’t. Let’s not get confused with snoring as the only sign of sleep apnea. In this blog, we will be discussing the most effective ways to cure sleep apnea and snoring.

What Causes Sleep Apnea and Snoring
Both the disorders are majorly caused by the interruptions in breathing during sleep. There are many factors affecting our breathing pattern which leads to several health problems. Snoring is a very common sleeping disorder as compared to sleep apnea.

Here are some of the major symptoms of both:

Anatomy
Alcohol consumption
Bad sleeping position
Obesity
Mental stress
Infections
Steps to Cure Sleep Apnea and Snoring
There are many ways you can make changes in your lifestyle to cure sleep disorders. However, if these disorders are getting worse, you need to consult a doctor. The first step is to determine the actual reasons causing sleep apnea and snoring. Once we know the reason, it becomes easy to eliminate the factors causing breathing issues during sleep.

Try a Weight-Loss Diet
If you listen to your body, it tells you the imperfections that need to be corrected. Being overweight or obese can be a big reason why you snore during sleep. Don’t worry, we are not telling you to do tons of exercises and always eat clean. We are suggesting you undergo a weight-loss diet for a week. Eliminate all the processed food from your diet and replace them with raw greens, veggies, and protein-rich foods. If you notice any benefits at the end of the week, you’ve found the easiest cure. Many people have experienced significant improvements just by changing their diet.

Avoid Alcohol or Any Kind of Sedative
We are not telling you to completely stop and become sober. However, if you want to get rid of sleep apnea and snoring, you have to avoid alcohol or any sedatives before going to bed. Alcohol affects our entire body, including our muscles, which may result in closing the airway more easily and causing disruptions in breathing. Contrary to the belief that alcohol helps us sleep well, it actually affects our sleep cycle, reducing the duration of deep sleep and leaving us feeling dizzy and irritated the next morning. Avoid alcohol or sedatives before bed to improve your sleep disorders.

Try Different Sleep Positions
Your current sleeping position can also be a reason why you snore during the night. Trying a different sleeping position might feel uncomfortable initially. Adapt a position that feels comfortable to you and observe the difference the next morning. If you feel fresh without any muscle pain, you’ve found a solution to reduce your snoring and sleep apnea. For example, sleeping on your back might let gravity unusually affect your organs. Try sleeping on your sides, right or left, depending on your preference.

Implement Stretching or Bodyweight Exercises in Your Routine
We are trying to cure your sleeping disorders with easy steps you can do on your own and without relying on surgeries. As you age, your muscles weaken and become stiff easily. Start stretching once or twice a day to improve your posture, relieve stress, and reduce aches and pains. Stretching also helps align the muscles around your airway, minimizing snoring significantly.

Realign Your Spine and Neck with Not Swiss Cheese's Latex Pillows
One of the most overlooked but effective ways to address snoring, particularly in middle-aged and aging men, is improving spinal and neck alignment during sleep. Misalignment of the spine and improper neck support can narrow the airway, exacerbating snoring and even contributing to sleep apnea. Not Swiss Cheese's Dunlop and Talalay latex pillows offer an innovative and scientifically backed solution to tackle this issue.