sleep

5 Drug-Free Ways to Sleep Better Tonight

Snoring is the number one complaint of sleep-deprived spouses everywhere. Nearly half the population will find themselves snoring at some point in their lives. The causes for this can vary and are affected by weather, diet, health, location and environment. Sleep deprived days and restless nights can take a toll on your career performance, family relationships and your health. Taking steps to control snoring and improve your sleep offers a real return on investment. Five simple purchases can make a big difference in your sleep quality.

Unscented Laundry Detergent
Falling into bed at the end of the day is a reward in itself. Floral scents and exotic perfumes are common in detergents and fabric softeners on the market today but many people have sensitivities, if not outright allergies to these scents. Even subtle odors can cause the nasal passages to become inflamed and react as if you are sitting in a field of wildflowers. Choosing unscented and hypoallergenic detergents can reduce the histamine response and reduce nasal snoring.

Two Heavy Wooden Blocks
Elevating the head of your bed can help keep the throat upright and reducing the risk of soft tissues blocking airflow. Pillows wear out over time and can shift around during the night. Raising the head of the bed by an inch or more can improve snoring immediately and reduce the neck strain that comes with large, firm pillows.

A Reliable Humidifier
Moisture is vitally important, especially in the dry winter months. Dry nasal passages and throat tissues amplify vibration and increase the likelihood of snoring. Using a humidifier in the bedroom reduces these noisy vibrations and increases comfort. Moist air improves the health of the sensitive tissues in the nose and throat and helps reduce the inflammation process caused by irritants and allergens.

Non-Medicated Nasal Strips
The commercials for these adhesive nasal strips are often the target of many jokes. Though often considered unattractive or old-fashioned, these have hung around for a long time for one very simple reason. They work, and for many people they work well. As we age our nasal bridge loses support and narrow due to the breakdown of cartilage and loss of fat. Utilizing these stiff nasal strips help keep nasal passages open and improve sleep. Look for new clear styles that are nearly invisible and offer improved comfort.

Menthol Chest Rub
While we all reach for this when we are sick, it can offer a lot of benefits to people with frequent snoring issues. Menthol dilates the blood vessels in the nose and improves circulation. This can open air passages and improve breathing. Medication free methods to reduce snoring also increases the flow of oxygen to the brain, leading to improved sleep quality and longer periods without waking.

Sleep is the way the body repairs and rejuvenates itself. Snoring interrupts this natural pattern and destroys sleep quality. Choosing natural methods to improve sleep and reduce snoring allows your body to natural restore itself safely.