If you or someone in your home are a snorer, you may not be getting the restful sleep you need through the night. Snoring is more common than you think and is caused by any number of things. If the quality of your indoor air is poor, allergens can block nasal pathways causing loud breathing. We often think of air quality as something that occurs outdoors, like smog and pollution from car exhaust and factories, but air quality is an issue indoors as well. Another big cause of snoring is obstructive sleep apnea, which can cause a person to have chronic dry mouth and nose. Whatever the reason, there are simple actions you can take to ease the effects of troubled breathing while you sleep.
Check Indoor Air Quality
In some instances, the air quality inside your home can be more polluted than the air outside because air indoors is stagnant and has nowhere to go, especially in winter months when we shut off air flow by keeping windows and doors shut at all times. Plus, new homes are built to be more insulated, giving pollutants no escape out. Your indoor air quality can be poor due to lead in your house ducts, radon, and even chemicals in your everyday home cleaners. Some pollutants are brought into the home from new furniture or new coats of paint on the walls. Get your air quality tested and have your filters checked annually by companies like Custom Aire that specializes in air conditioning, heating, and duct cleaning. There are simple things you can do to keep pollutants at bay, like sweeping and mopping regularly, so you are less likely to inhale dust mites and the like. Keep a doormat at every entrance to your home for people to wipe their feet before entering, leaving potential pollutants from outside from coming in. Also, consider using a humidifier or dehumidifier to keep the humidity in your home around 30 to 50%. Too much moisture in your home is a breeding ground for toxic molds, and not enough moisture in your home will dry out your nasal cavities, reinforcing snoring behaviors.
Sleep Apnea Machines
Sleep apnea is a sleep disorder that interrupts a person’s breathing when they sleep. It is caused when an airway is blocked. Using a continuous positive airway pressure (CPAP) machine can be a simple solution. This machine uses a hose and a mask to supply you with continuous and steady stream of positive air, so your throat does not collapse when you sleep. Be sure you also clean your machine regularly with CPAP cleaner, so you are sure to inhale clean air. If your breathing is not as severe as sleep apnea, but you still have blocked pathways, nasal congestion strips open your nose better than using a nasal spray.
You Deserve A Goodnight’s Sleep
No matter the reason, whether you suffer from allergens due to air quality or from sleep apnea, you deserve a good night’s sleep. Once you have implemented the solutions talked about above, also consider using a white noise machine or a fan to drown out noise that may wake you throughout the night. Bottom line, getting a good night of restful sleep is one important thing you can do for your health and you have the control to make sure you get the sleep you need.
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