Nightly rituals to promote silent sleep
How to establish good sleep habits
There are some bedtime habits that, done nightly, will improve your sleep:
-You should be tired when you go to bed -- relaxing rituals (a warm bath, reading, relaxing music) may help you prepare for sleep.
-Stick to a regular bedtime and a regular wake up time.
-Don't go to bed after a large meal, but don't go to bed hungry either.
-If you smoke, don't smoke before bedtime. Smoking increases nasal congestion.
-Avoid caffeine before you go to bed.
-Regular exercise may help you sleep, but don't exercise immediately before bedtime; it may perk you up rather than tire you out.
-Experiment with your sleeping position -- you're more likely to snore if you sleep on your back.
-Don't take sleeping pills, muscle relaxants or drink alcohol before going to bed. These snoring triggers relax the muscles of your throat and jaw.
-Keep your bedroom conducive to a good night's rest. If your bedroom is dry, crank up the humidifier. Keep your bedroom dark and slightly cool. Going to sleep with the television on may interfere with your ability to get a good night's rest as well.
-Elevate your head with an appropriate pillow or prop up your upper body to take pressure off your airway and reduce your snoring. (Note: check out your pillow. If you have dust mite allergies, your pillow may be harbouring dust mites and compounding the congestion of your airways.)
Sleep apnea
What if your snoring issue isn't easily resolved? Snoring can be a symptom of something more serious, like sleep apnea so it's important not to dismiss it without trying to do something about it.
"One of the telltale symptoms of sleep apnea is the way you snore," says Graham. "In sleep apnea, the snoring will build to a crescendo, and then stop. In fact, bed partners are often the ones who report sleep apnea because they notice the person has not only stopped snoring, but stopped breathing."
Click to continue for more on sleep apnea and how you can solve snoring...
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