If you snore, then you are likely unaware of the racket you are making! If you are sleeping with a partner, our guess is they are aware! Snoring is your own personal version of noisy breathing that disturbs your sleep and the sleep of your partner. One side effect of snoring includes fragmented sleep that results in daytime drowsiness. Snoring is a common problem that affects about 90 million adults in the United States. What makes you snore? What can you do to help stop snoring?

The muscles of the throat relax when we sleep. The tongue falls back and the throat becomes narrow and soft. As we breathe, the walls of the throat vibrate, and that’s when some people make that “snnnnnnooore” sound. Aging causes the throat muscles to relax more, and this is why many older folks are more likely to snore. Obesity also contributes to snoring since there is more fatty tissue in the neck area. The way the nose and throat are structured, how much alcohol you’ve had, and even your sleep position can all play a role in how much you snore. Let’s not forget dry air, illness and even allergies.

If you are a chronic snoring offender, consult your healthcare provider immediately to make sure you don’t have obstructive sleep apnea or another health issue.

If you are just an amateur log sawer, below are some simple home remedies you can do to prevent snoring that just might help keep the peace – and quiet – in your household.

Use a humidifier to help with snoring.

Air conditioners and heating units dry out indoor air, and the delicate tissue in the nose and throat are sensitive to this condition. Using a cool air humidifier helps to replace some of that moisture in the air, making it more comfortable and easier to breathe through the nose. You may add a few drops of essential oil to the humidifier unit to get added benefits. Peppermint, tea tree oil and eucalyptus all help to open up the nasal passages naturally for snoring relief. If you’ve got a snoring dog, then a humidifier will help them, too!

Take a shower.

A hot, steamy shower before bed helps to reduce nasal congestion so you can breathe more easily. As an alternative, you can inhale steam by putting a bowl of boiled water on a table (add essential oil, if desired) and leaning over the bowl. Breathe in deeply. You may want to use a towel over your head to create a tent effect that directs the steam toward your face. Give it at least 5 to 10 minutes to see some results.

Lubricate the nasal passages.

Ayurveda, India’s 5,000-year-old Science of Life, recommends lubricating the nasal passages with sesame oil or ghee to help silence snoring. Ghee is also known as clarified butter. It is used in many Ayurvedic remedies for its medicinal properties. With clean hands, you can simply use your pinky finger to massage the inside of your nostrils with sesame oil or soft ghee. Close off one nostril at a time and breathe in the oil to moisturize further up the nose. Repeat before bed and upon awakening in the morning.

Lubricate the throat.

Olive oil is a strong anti-inflammatory agent and can decrease swelling in the respiratory passages. It also relieves soreness and reduces the vibration in the throat that causes snoring. Simply take a shot glass full of olive oil all by itself (two to three sips) right before you go to bed.

Honey also has anti-inflammatory properties and coats the throat, reducing snoring vibrations. Mix one teaspoon of honey in a cup of hot water, or a cup of chamomile or ginger tea, and drink sometime between after dinner and bedtime. Chamomile is famous as a muscle and nerve relaxant, which will help you sleep comfortably. Ginger has the benefit of antibacterial effects.

Use herbals.

Consider using natural herbs to prevent snoring and promote a restful night of sleep. Peppermint has anti-inflammatory properties that can help open up the whole respiratory system. Take a drop or two of peppermint oil in a glass of warm water and gargle with it before bed.

Turmeric is a mighty antibiotic and antiseptic, and is one of the best herbs for snoring relief. Interestingly, these properties are amplified when turmeric is mixed with milk. This combination also makes it an amazing immune system booster! Mix two teaspoons of ground turmeric into a cup of hot milk to make “golden milk,” an ancient Ayurvedic recipe, as a natural remedy to silence snoring. Sip about half an hour before bedtime.

Sleep on your side.

Sleeping on your back can cause the tongue to move to the back of the throat and block some airflow, causing snoring. Sleep on your side instead to help with snoring. While on your side, air flows more easily, making this the best sleeping position to stop snoring. Pro tip: Your pillow can be your best ally or worst enemy. Make sure that your pillow is supporting your head and neck properly.

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.

Meditation is really the best thing you can do for your overall health – and all it takes is your commitment! Seriously – you don’t need special gear, a special place, or a special time to do it. We are talking about minimal effort here. You just have to sit still and be quiet. But even though we know how great it is for us, somehow we find every excuse not to do it. What’s that about? Here’s hoping this list of the amazing benefits of meditation will motivate you to carve out just a few minutes of time, in our otherwise busy days, to embrace the bliss of this beautiful practice.

The Ultimate Stress Reliever

Meditation is a great antidote to stress. With our hectic schedules, our nervous systems run high on adrenaline. Meditation gives us a time to pause and just chill out. Meditation lowers levels of cortisol, the hormone that makes us feel stressed and with reduced cortisol, we feel less anxious, depressed and generally calmer.

Meditation puts a smile on your face. When you meditate, serotonin is produced in your nerve cells making you feel a little more content, centered and comfortable in your own skin. And this good mood shows – you look better, too!

Keep Calm and Meditate

Meditation helps with focus and concentration. With a calm mind, you can handle tasks with aplomb. You are able to pay attention and are more aware of what you are doing – it improves your performance! One thing you won’t forget if you are  meditating, it helps improve your memory.

Mindful meditation helps you to be more patient and more present. When in a long line at the store or stuck in traffic, you can approach the situation with a sense of “this too shall pass.” Additionally, it helps you to release negative emotions more quickly, putting a smile on your face. Rather than embracing anger or frustration, you can process those negative feelings and let things go.

Body Benefits

Meditation is good for the mind and the body. Studies show that it lowers blood pressure which can reduce the risk of cardiovascular disease. It can even boost your immunity, so you can stave off illnesses more easily.

Meditation helps you to manage pain. With less anxiety, you can tolerate pain better. You learn how to breathe through the pain with meditation, so you feel it less acutely. Meditation teaches us to self-soothe.

A Natural Sleep Aid

Meditators have an easier time falling asleep, and often sleep more soundly than most. Meditation for sleep acts as a guided experience that allows you to let go of the day, so that you can rest the mind while resting the body.

Providing Relationship Therapy

Meditation can improve relationships. It’s easier to communicate when you are calm and can think clearly. When you meditate, it helps you connect with who you really are. That space of silence is where all the wisdom is, and we can download it when we give ourselves the opportunities to do so.

Meditation helps you to forgive and let go of past issues with others. You feel more peaceful and can see the bigger picture. It allows you to feel more empathy. It allows you to let in gratitude.

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.

You might think it’s candles, satin sheets and massage oils that get people revved up for romance, but the evidence is increasing that sleep is closely connected to sexual arousal. Let’s find out why better sleep leads to better sex and what you can do to get more of both.

For Women, Sleep Improves Sexual Desire

A 2015 study published in The Journal of Sexual Medicine showed that women over the course of a two-week period were 14% more likely to engage in sexual activity after they slept just 1 additional hour. In this case, more sleep equals more sex.

“Sleeping well every night improves your overall mood, which means you could be more interested in having sex,” says Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council.

When we lose sleep, we lose energy, focus and even self-esteem. Without those three qualities, it’s almost impossible to get aroused. Unfortunately, women tend to be more sleep-deprived than men. To maintain a healthy sex drive, try getting 7-8 hours of sleep each night.

For Men, Sleep Is Testosterone Time

Testosterone is a key driver of sexual behavior. This is true for both genders, but especially for men. And it turns out, the majority of testosterone release happens during sleep.

In a study conducted by the University of Chicago, men who were subject to one week of sleep deprivation – which the study considered 5 hours per night – had their testosterone levels decreased by 10% to 15% the following day. That far exceeds the 1% to 2% drop in testosterone men experience in a year as a normal part of aging. Wow.

“Our body makes many beneficial hormones during sleep, while getting rid of the bad ones,” added Rogers. “Sleep is when our brain gets rid of toxins and we’re able to stock up on hormones that are important for our immune system, managing stress and more.”

Sleep Can Be a Turn-on Even When You’re Alone

Ever woke up after an intense erotic dream? Remember how real it felt? Well, that’s because it most likely was real, biologically speaking.

Sleep studies have proven that both men and women can experience periods of sexual arousal – even orgasm – during REM sleep, which is the same stage of sleep when we’re likely to dream. It’s an opportunity for you to experience the pleasure of sex without consciously engaging in it. All you have to do is spend time in the deep sleep zone.

(BTW: If you want sexier dreams, you might want to try sleeping in a different sleeping position. A 2012 study published in the academic journal Dreaming found people who ZZZ on their stomachs are much more likely to have XXX dreams.)

Get Turned on to Better Sleep

“For years, the Better Sleep Council has recommended that the bedroom be used for mainly sleep and sex,” says Rogers. “This research continues to prove how closely related the two activities are. And who doesn’t want to improve their satisfaction with both?”

Sources:

• https://www.jsm.jsexmed.org/article/S1743-6095(15)31025-0/fulltext
• https://www.ncbi.nlm.nih.gov/pubmed/23055029
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
• https://www.medicalnewstoday.com/articles/276013.php
• https://jamanetwork.com/journals/jama/fullarticle/1029127?resultClick=1
• https://link.springer.com/article/10.1007/BF01541556
• https://www.medicaldaily.com/why-sleeping-your-stomach-leads-more-erotic-dreams-241863

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

Spending hours in bed with your true love is one of the best things you can do with one another. And we’re not just talking about the kind of exploits you might read about in a steamy romance novel. The benefits of sleeping together – actually sleeping next to your partner – can have a positive impact on your personal well-being, as well as the health of your relationship.

So get ready to get closer, both physically and emotionally, this Valentine’s Day. We guarantee that you’ll enjoy it more than any box of chocolate or perfume you could receive.

It’s All about the “Cuddle Chemical.”

Oxytocin (aka the cuddle chemical or the love hormone) is a chemical compound produced in the brain that prompts feelings of empathy, trust, relaxation and reduced anxiety.

Levels of oxytocin rise when we make physical contact with another human being. So when you hop into bed and spoon with your honey or take it to the next level of intimacy, the chemical is released and you feel calm and protected. In turn, feeling safe and secure helps you to fall asleep more easily which gives you more time to cycle through the stages of deep, restorative sleep.

(Public Service Announcement: The effects of oxytocin can be powerful. Nuzzling can quickly turn into snoozing. So don’t be too offended if your partner dozes off right after you’ve snuggled up because you’re in the mood for a little action. You’re helping them to a better night’s sleep.)

The Perception of Proximity.

Maybe it’s the oxytocin rush. Maybe it’s evolutionary development that stems from our ancestors sharing sleeping quarters as a precaution during the vulnerable state of sleep. No matter the science or the biology of it, research finds that people simply feel better about their sleep when sharing the bed with a loved one.

One study from the University of Utah found an increase in reported sleep issues when people are temporarily separated from their bed partner – due to business-related travel, for example. When a couple is reunited after the separation, there was a dramatic decline in reported sleep problems.

Another multiyear study conducted by the University of Pittsburgh School of Medicine found that women in stable, long-term relationships slept better than single women or women who had a change in their sleeping arrangement, either losing a sleeping partner or gaining a new one.

Better Sleep Can Also Make You a Better Companion.

Whether we’re talking marriage, cohabitation (and doing your best to avoid those awkward are-you-ever-getting-married conversations with your mother) or anything in between, interpersonal relationships are built on strong emotional connections and clear, open communication.

However, we often lose control of our emotions and have difficulty communicating when we suffer from insufficient sleep. That’s a danger zone for relationships. Getting a good night’s rest is important to help better navigate disagreements and avoid conflict. Less petty arguing means happier relationships.

Now, Back to Bed …

No surprise, the sleep-relationship connection works the other way too. Highly functional relationships lead to improved sleep quality.

In a different study conducted by University of Pittsburgh School of Medicine, women reported getting better sleep on days when they had fewer negative interactions with their partners. Having a harmonious relationship can promote more blissful sleep. So get into bed with your better half, cuddle up and make some sweet dreams this Valentine’s Day and beyond.

Wait. What if Your Partner’s Snoring Wakes You Up?

Even if cuddling with your bed partner helped you fall asleep, sharing a bed with someone who has different sleep habits or a sleep disorder, like sleep apnea or restless leg syndrome, can disturb your sleep during the night. What then? Check out our tips and strategies to ensure you still get quality sleep as you reap all the benefits of sleeping with your partner. (Of course, it’s always a good idea to consult with a physician about any issues that regularly interrupt your sleep.)

Sources:

• https://www.psychologytoday.com/us/basics/oxytocin
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2903649/
• https://www.hormone.org/hormones-and-health/hormones/oxytocin
• https://www.ncbi.nlm.nih.gov/pubmed/18665709/
• https://www.sciencedaily.com/releases/2009/06/090610091345.htm
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2950886/

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.