A hectic job may spoil your trip to dreamland. The stress it generates can cause more problems than you imagine. Snoring is just the beginning of these worries, and you will need suggestions to stop it. Thankfully, they are aplenty. Take some time to understand how your stress may trigger your snoring and find out how to relieve it as well.
How Stress Causes Your Snoring
Stress causes poor sleep in ways that you may not realize. If it is left unchecked, you may have to use an anti-snoring device like Zyppah to stop the loud wheezing sounds you make at night.
Stress releases a tension-promoting hormone, Cortisol, and activates the anxiety promoting areas of your brain. This unwelcome hormone also causes changes in the nervous system, which can have dire consequences. Your heart may not be able to handle the changes, which take place most often during REM (Rapid Eye Movement) sleep.
Your air passages will start to collapse, making breathing difficult. You produce loud snoring sounds when your soft palate and tongue collapse. In a vicious cycle, the snoring leads to hypertension and a risk of cardiovascular disease.
Unexpected Causes of Stress
You will need to alleviate your stress before you can stop your snoring. Doing so means understanding your stressors first. You may not realize some of them.
Your better half can sometimes tear your hair out. Even the best relationships have their flaws. Your significant other and you probably do things that get on each other’s nerves, such as forgetting to lift the toilet seat. These habits can raise stress to a high level. Professor Ken Yeager of the Ohio State Universty Wexner Medical Center suggests that open communication and making the effort to compromise can work wonders to take the pressure off.
Little things can have the biggest impact on the way you feel. You may become irritated when the subway train arrives late, or there is a long line at the supermarket. Though you may discount them, small irritations like these eat into your time and increase stress levels. Experts explain that they trigger unconscious fears, such as the worry about being seen as irresponsible and tardy. You will just have to realize that you are doing the best you can, given the situation.
Simply being around others experiencing negative situations can trigger pressure. In a German study, people who watched others completing a stressful task had increased levels of cortisol, the stress-inducing hormone. According to experts, knowing about traumatic events suffered by others sparks off fear in you. It makes you worry about what would happen when you are in the same situation.
One of the top causes of stress these days is social media. Trying to keep up with all your friends on Facebook can cause your blood pressure levels to rise. According to a 2015 study by Pew Research Center, it increases stress by making you aware of the adverse situations in your friends’ lives.
Distractions are a recipe for stress. When you take a TV break, you will feel stressed because your work responsibilities weigh on your mind. You may also feel stressed when your chat with your friend takes longer than it should. Research by the Texas Tech University shows that focusing on the present can remove your pressure.
Traumatic events that happened to you as a child may continue to affect you as an adult. The University of Wisconsin-Madison found that these situations may trigger stress and have a lasting impact on your emotional well-being. They also make you more likely to develop social anxiety.
Coffee, tea, and chocolate may make you alert, but they can be disastrous if you are already feeling edgy. Caffeine gives you feelings of irritability and worsens your stress.
Your expectations of how life should turn out for you is a top stressor. When it does not, you become disappointed and defensive. Pessimism and feeling like a victim gradually weigh you down. According to Psychiatrist Ken Yeager, your sense of peace is directly proportional to your expectations.
Your reaction to stress itself causes stress. To deal with your pressure, you may work long hours or start snacking. Those responses release more Cortisol and only make your situation worse.
You may think that multitasking takes pressure off you, but it puts more stress on you than you realize. The University of Irvine found that people who responded to emails while trying to get their work done had more fluctuations in their heart rates. This variability is a top indicator of stress. Focusing on one task at a time will give you more time than you think.
Digital devices are a top modern-day stressor. According to research, using digital devices too close to your bedtime can cause stress and sleep problems. Socializing online may also make real-life interactions appear stressful. Emails and platforms like Facebook have responsibilities attached to them. If you are a manager of a group page on Facebook, you will feel the pressure to get posts up on time.
Housework is one of the responsibilities that you probably wish you did not have. Doing the laundry, cooking or mopping an oily floor can make you frazzled. Housework can estrange families, especially if one party is doing the largest share of the work. To manage household stress, you will have to change your attitude towards it. You will also need to develop a routine with your spouse or partner.
Natural ways to relieve stress
Stress is a part of the rat race you cannot live without, but you can take steps to moderate it. Some of them are so commonsensical that they will surprise you.
To start, you will have to be determined to treat yourself to less stress. Stress relief will only take place if you wish to embrace it. Make up your mind to take some time off. Talk to friends who always try to ask you out, or engage in your favorite hobby. Do not feel guilty about pampering yourself at a spa.
Washing dishes probably does not make you excited, but it is quite therapeutic. Studies prove that the repetitiveness of mundane activities like washing dishes or raking leaves is soothing. One study reported that participants showed a 25% decrease in nervousness.
Giving to others may seem to contradict a no-stress policy, but it can lower your pressure. A study shows that seniors who spent money on others had lower cortisol, the hormone that induces stress. The results were the same no matter what a participant’s marital status or income level.
Have you ever wondered why Granny seems to smile so much? Knitting could be the answer to this question. According to Dr. Herbert Benson, author of The Relaxation Response, knitting and crocheting can lower a person’s heart rate. There is evidence that stitching can reduce feelings of anxiety and depression. The stress benefits of knitting are twofold; it reduces your pressure and that of the person receiving the gift.
Being cooped up in an office the whole day will make anyone stressed, and your workload is not the only factor responsible for the feeling. An increasing body of research shows that the environment determines your stress levels. A natural setting helps to reduce cortisol levels. Go out to the lake once in a while, and you will soon notice a difference in your mood.
Your mother has a reason to nag at you to improve your posture. Research confirms that slouching increases stress. To improve your work efficiency, sit up straight. It decreases stress and, conversely, increases your productivity. It also boosts your self-esteem and assertiveness.
Finally, embrace your stress. Author Kelly McGonigal, in the Upside of Stress, advises people to see pressure as a challenge instead of a problem. It will help you to rationalize trying situations, and transform them into growth opportunities.
Lifestyle Changes to Stop Snoring
Besides lowering your stress levels, you will have to take steps to curb your snoring as well. Small changes to your lifestyle will reduce your stress and improve your sleep.
First off, change the way you sleep. Snoring happens when your tongue collapses and blocks the airway, obstructing it. Passing Air vibrates the muscles, triggering loud snores. Sleeping on your side keeps your tongue in place and prevents it from falling back.
Another step you can take to stop snoring sounds is to lose excess weight. It goes without saying that fat constricts your throat. Losing weight will remove fat around your air passages and allow air to flow through them freely. Free airflow negates vibration and snoring.
Combat your snoring with an anti-snoring device like the Good Morning Snore Solution. This fuss-free tongue stabilizing device (TSD) helps to stop your snoring more efficiently than mandibular (jaw) devices. It pulls the tongue forward gently and clears airway obstruction. You will breathe well while you sleep and stop annoying wheezing sounds as well.
Change your pillows ever so often. They may contain dust and allergens that you may breathe in. These pollutants may clog your airway, causing loud snoring noises.
Lastly, drink a lot of water. Water clears the air passages and removes any particles that may obstruct them.
Alleviate your stress, and it will be easier for you to get rid of your snoring.