Great Tips by Comfort Sleep Solutions On How To Sleep Better In Idaho Falls
The quality of your sleep has a huge impact on how you are going to feel throughout your day. Conversely, your daily routines and habits will also affect how well you are going to sleep throughout the night. Factors such as work-related stress, busy schedules, and relationship difficulties can all take their toll on your state of mind, making it difficult to relax and drift off. If you are someone who struggles with sleeping problems and wondering how to sleep better in Idaho Falls, we at Comfort Sleep Solutions know that it can sometimes feel impossible to get out of that bad cycle and maintain a healthy sleeping schedule. Fortunately, there are many different ways that you can “improve your sleep” in Idaho Falls, so you can get the deep, rejuvenating rest that you need.
- Keep a consistent schedule: “Set a sleep schedule – and stick with it.” Comfort Sleep Solutions recommends you make your sleep schedule consistent with your body’s natural circadian rhythm. This results in more restful sleep in Idaho Falls, even if you technically are not sleeping any longer than you were previously. Getting the same hours of sleep, however inconsistently, can be detrimental.
- Get plenty of natural sunlight: Melatonin is important for healthy sleep. This hormone is greatly affected by light exposure. Comfort Sleep Solutions suggests waking up early, getting out in the sunshine during the day, and winding down when it gets dark. This a great way of getting deeper sleep in Idaho Falls, and will help with making your sleep schedule more consistent.
- Stay active during the day: Comfort Sleep Solutions suggests you get regular exercise, as this not only gives you energy throughout the day, but helps you sleep deeper by increasing chemicals like serotonin, dopamine, and endorphins, which reduce your stress level.
- Monitor your diet: Caffeine can affect your sleep as long as 12 hours after consuming it. Nicotine can also keep you up at night. Spicy and acidic food can be hard on your system and cause difficulties for sleeping, especially if eaten right before bedtime. Alcohol may seem like a good nightcap, but it also keeps you from getting into a deep sleep and can disrupt your cycle. Comfort Sleep Solutions recommends cutting down on these.
- Wind-down before bed: Practice relaxation techniques such as deep breathing, progressive muscle relaxation, and visualizing a calm and safe place that makes you feel relaxed.
- Create a relaxing sleep environment: Creating a calm and relaxing atmosphere will help send your brain a message that it is time to unwind. This is a great way to sleep better in Idaho Falls.
- Don’t take long naps: “Long daytime naps can interfere with nighttime sleep” Comfort Sleep Solutions recommends only taking short naps, if at all. This will help you sleep better in Idaho Falls.
If you’re looking for better sleep in Idaho Falls, Comfort Sleep Solutions suggests making the focus of your night about relaxation, rather than thinking too hard about sleep. Ironically, putting forth a lot of effort to go to sleep has the opposite effect, because you can become anxious about your inability to do so, which will, in turn, keep you awake. The best way to break this frustrating cycle is to put less pressure on yourself, and simply let yourself relax. By adopting this mindset, as well as limiting activities which can inhibit sleep, you will have an easier time falling asleep and keeping a healthy and consistent schedule.
Sometimes it can seem difficult, but Comfort Sleep Solutions know how “you can adopt habits that encourage better sleep.”
Turn Off Your Computer and Cell Phone At Least One Hour Before Bedtime
The technology of our modern world can cause your brain to become overstimulated, and you can easily become addicted to the immediate gratification you receive from activities such as checking your phone, surfing the internet, playing video games, and texting. People all too often interrupt their daily tasks to engage in these activities. This can lead to problems if you’re trying to learn how to sleep better in Idaho Falls, as this causes the electrical activity in your brain to increase, and can also create a physical reaction in your body which leads to muscle tension. This is the exact opposite of what you want happening right before bed. For this reason, Comfort Sleep Solutions suggests that you to set aside a specific time in the day to dedicate to the internet and similar technology, and to limit your time with them, especially as bedtime approaches. “Turn off TVs, computers, and other blue-light sources” at least an hour before going to sleep, as this will keep your brain from becoming too stimulated to get quality sleep in Idaho Falls.
Everything You Need To Know About Snoring
Snoring is very common, although it mostly occurs in men and people who are overweight. Snoring also has a tendency to increase with age. Simply put, snoring is noisy breathing which occurs during sleep and has a tendency to affect both genders of all ages. Snoring can lead to “fragmented and un-refreshing sleep”, the effect of which can carry over into the next day, resulting in poor daytime function.
More often than not, snoring is a completely harmless phenomenon and negatively affects your sleep partner more than it affects you, however, it can still get in the way of better quality sleep in Idaho Falls. When the problem becomes too habitual, it can also negatively affect your sleep patterns by causing direct physical problems to your body.
Snoring happens when airflow becomes restricted from properly entering the nose and mouth. “Air flow can be obstructed by a combination of factors”, for example:
- Nasal Obstruction: Allergies and sinus infections can make getting quality sleep in Idaho Falls much more difficult, especially during the spring and summer months.
- Overly relaxed throat and tongue muscles: This often causes them to fall back into the airway, often caused by alcohol or sleeping pills.
- Large Throat Tissue: This often happens as a result of being overweight, or from swollen tissue resulting from colds or other sicknesses.
- Elongated soft-palate or uvula: This narrows the opening of the nose to the throat, restricting airflow and causing more snoring.
Some notable health risks involved with excessive snoring can make quality sleep in Idaho Falls almost impossible. Those whose snoring is caused by severe sleep apnea also have a “40 percent greater chance of dying early” than their peers.
Some of the many health risks involved with excessive snoring and sleep apnea include:
- Stroke: Snoring intensely can narrow the arteries of the neck due to plaque. This condition is called carotid atherosclerosis and can result in a stroke.
- Heart disease: Sleep apnea has been linked with cardiovascular problems, including high blood pressure, which can lead to heart attacks.
- Arrhythmia: This is an irregularity in your heart rhythm. Those with sleep apnea are much more likely to have this condition.
- GERD: Gastroesophageal reflux disease, or GERD, is a common occurrence for those who suffer from sleep apnea. This condition is a result of pressure from sleep apnea causing the contents of the stomach to flow backward and up into the esophagus.
- Injury: Excessive snoring and sleep apnea can make you sleepy and lethargic, which can result in accidents at work or while driving.
- Mental Health Problems: Sleep apnea can result in all kinds of mental setbacks due to a lack of sleep, from crankiness and irritation to depression.
- Headaches: Research has found a connection between morning headaches and people with severe snoring and sleep apnea.
- Nocturia: This is a condition where you need to excessively wake up to urinate during the night. Some studies have linked this condition with habitual snoring and sleep apnea.
- Loss of sexual satisfaction: A study revealed that the more frequently and loudly a man snores, the more likely he is to report a lower degree of sexual satisfaction.
- Fetal Complications: Because snoring is more common in people who are overweight, snoring the third trimester tends to increase. The various health complications associated with excessive snoring can also lead to fetal complications.
- Excess Weight: Approximately half of all people who are overweight also have sleep apnea. This is mainly due to the excess weight around the neck, making it more difficult to breathe normally while sleeping.
If you’re looking for better sleep in Idaho Falls, excessive snoring and the associated problems such as sleep apnea can make achieving this goal difficult. Comfort Sleep Solutions recommends looking into different techniques and lifestyle changes that you can help to reduce this problem and help you sleep better in Idaho Falls.
Achieve Better Sleep In Idaho Falls by Reducing Habitual Snoring
“Just about everyone snores occasionally”, but excessive snoring can really get in the way of a great night’s sleep in Idaho Falls. Luckily, there are ways to curb excessive snoring. There are many “natural solutions and lifestyle changes” to help both you and your partner achieve better sleep that goes beyond merely sleeping in separate rooms. All it takes is a little bit of patience and experimentation to get the right results. Don’t be discouraged. There are ways to “make the change as comfortable (and effective) as possible”. Snoring is not something that is just going to go away overnight, but if you can stick to the exercises and lifestyle changes required to get better sleep in Idaho Falls, the benefits are well worth the effort.
First, Comfort Sleep Solutions recommends you distinguish between snoring and sleep apnea. The former is common and relatively harmless, the latter can be a fatal condition requiring medical attention. Normal snoring does not interfere with your sleep, whereas sleep apnea can altogether stop your breathing for dangerous periods of time. People with this condition often wake up in the middle of the night gasping for air.
Next, identify what type of snorer you are. Some different types of snoring include:
- Closed-mouth snoring: Indicating a problem with your tongue. An anti-snoring mouth appliance may be the ideal solution. These are similar to an athlete’s mouth guard and can help to normalize the airflow into your lungs.
- Open-mouth snoring: Indicating issues related to the tissue in your throat. Keeping the air in your bedroom moist can help with this issue. This may require a humidifier.
- Snoring while on your back: This tends to result in more snoring. Sleeping on your side can reduce snoring, and can be done by attaching a tennis ball to the back of your pajama shirt. This way, the discomfort of lying on your back will make you roll back over onto your side, and eventually, this will become a habit.
- Snoring no matter your position: May require more excessive treatment.
Some lifestyle changes may be required so that you can sleep better in Idaho Falls. Comfort Sleep Solutions recommends:
- Weight loss: This will help you reduce fatty tissue in your throat, which will help reduce and may even altogether stop your snoring.
- Quit smoking: One side-effect of smoking is that it irritates the membranes in your nose and throat. This can block your airways and therefore result in more snoring.
- Avoid alcohol and sleeping pills: These relax your muscles which is one of the most common things that result in snoring.
- Watch what you eat before bed: Eating a heavy meal right before bed can make snoring worse.
- Exercise: This reduces snoring, not just because it results in weight loss, it also tones your body’s muscles which can actually tighten the muscles in your throat.
If these lifestyle changes don’t seem to be working, and you still can’t seem to stop snoring, there are various throat exercises that Comfort Sleep Solutions recommends you practice to help you get a better night’s sleep in Idaho Falls.
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Slide your tongue from the top of your teeth to the back of your throat for three minutes daily.
- Purse your lips tensely for 30 seconds.
- Move your jaw to the right and hold for 30 seconds, then repeat this on the left.
- Contract the muscles in the back of your throat with your mouth open for 30 seconds. It may help to look in the mirror and make sure you can see your uvula moving up and down as you do this.
- Spend time singing. This will increase muscle control in your tongue and throat.
If all else fails, medical options are available, such as palatal implants or somnoplasty, which can help you get better sleep in Idaho Falls. Comfort Sleep Solutions suggests you talk to your primary physician or otolaryngologist about what medical treatment is best for you.