Tips To Stop Snoring And Improve Your Health

Getting a good night’s sleep is essential for a healthy life. Snoring, often underestimated, can be a symptom of serious problems such as sleep apnea.

Snoring is a common phenomenon that many consider harmless, but according to Dr. Eduard Estivill, it can be an indicator of serious problems such as sleep apnea. This condition disrupts breathing during sleep, affecting oxygenation and potentially damaging the heart. Poor sleep not only causes fatigue but can also have serious health consequences. It’s crucial to pay attention to frequent snoring and consult a specialist.

Sleeping position plays a fundamental role in reducing snoring. Sleeping on your back is the worst option, as it favors airway obstruction. On the other hand, sleeping on your side can be an effective solution. There are pillows designed to maintain this position throughout the night, which can have a significant impact on sleep quality and snoring reduction.

Dr. Estivill also emphasizes the importance of avoiding alcohol and sedatives before bed, as they excessively relax the throat muscles, promoting snoring. Maintaining a healthy weight is another crucial factor, as excess fat, especially in the neck, can put pressure on the airways. These lifestyle changes can make a big difference in the quality of sleep.

Naps can be a useful tool if used correctly. An ideal nap lasts between 15 and 20 minutes, allowing for rest without entering deep sleep. However, if they last too long, they can interfere with nighttime rest. The key is moderation and maintaining regular bedtime schedules to ensure restful sleep.

A common myth is that you can only sleep well in complete darkness. Although darkness helps with melatonin production, what’s really important is the number of hours of rest you accumulate and their quality. Furthermore, snoozing your alarm for “five more minutes” is a harmful habit. It’s best to get up immediately at the first alarm to maintain a stable routine and avoid feeling fatigued.

Dr. Estivill suggests creating a relaxing nighttime routine to improve sleep quality. Activities such as reading, meditating, or listening to soft music before bed can help prepare the body for restful sleep. Avoiding large meals is also important, as eating a large meal before bed can make breathing difficult at bedtime.

If snoring persists, it’s essential to consult a specialist. It could be sleep apnea, which requires professional diagnosis and treatment. Sleep isn’t a luxury or a waste of time: it’s a biological need as important as eating or breathing. Snoring is a warning the body sends when something isn’t right.

Sleep is, as Estivill says, “a repair and restoration workshop.” During the night, the body repairs the physical damage of the day and consolidates memory and learning. Adopting a wise approach to rest is the first step. Taking care of your sleep means taking care of your health, your energy, your relationships, and your ability to enjoy life.