Monthly Archives: August 2017
Snoring. This sound can be irritable to others however very often uncontrollable as you are sleeping when this occurs. First of all, why do we snore?
Snoring occurs when the air is passing through the relaxed tissues in your throat and produces vibrations, which is the sound you hear. In general, snoring is not harmful but it can also indicate serious health problems.
Causes for Snoring
- Alcohol consumption: drinking alcohol relaxes your muscles which can decrease your airway
- Sleep position: sleeping in certain positions can cause gravity to affect your airway
- Sleep deprivation: not having enough sleep can result in relaxation of the throat
- Obstructive sleep apnea: your airway is partially blocked which affects your breathing and snoring can occur due to decreased airway
- Reduce alcohol consumption
- Nasal strips
- Losing weight
- Sleep position
- Limit your smoking
- Treat chronic allergies
If you know a loved one who experience snoring, take into consideration that it can be a health issue rather than just an annoyance!
We all experience a little bit of neck pain from time to time but there are many easy ways to avoid having that neck pain.
Neck pain can occur when the neck muscles are strained due to poor sitting posture and sleeping posture. Most neck pains gradually leave on their own but in rare cases, it can lead to numbness or pain that radiates down your arm, which is quite severe and you should seek medical care. Experiencing neck pain can mean your body is indicating that you are performing movements that is straining on the muscles.
One common problem associated with neck pain is when you constantly look down on your cell phone. This is known as “text neck“. As you spend so much time looking down at your phone, your neck starts to bent forward and can lead to more problems such as pain on the shoulders and back.
Here are some tips you can try to ease your neck pain:
- Try to switch into different positions: Do not stay in the same position for a long time, you can try getting up and walking around the house to drink some water and then go back to your phone.
- Stretching your neck: By stretching and strengthening your neck and back muscles, you are able to hold up your posture better which can help reduce the amount of neck pain you may be experiencing.
- Make ergonomic adjustments: Try elevating your laptop or monitor screen to eye level so you can prevent from bending your neck forward and causing extra strain.
- Use the right amount of pillows: Do not try to layer up a bunch of pillows as it can affect your neck’s range of motion
- Have a good amount of sleep: Sleeping helps your body heal, and also reduce any musculoskeletal pain
If these tips are not helpful, it is always safer to see a practitioner about your recurring neck pain!
Do you ever have trouble falling asleep? If yes, you are not alone! Many of us have trouble falling asleep once in a while and some of us experience insomnia quite often. Thankfully here are some tips to help fall asleep, stay asleep, or prevent from waking up too early.
First let’s reveal some reasons as to why you having trouble sleeping. This can be due to your diet, work lifestyle and your stress levels.
One reason could be your diet. If you tend to skip breakfast a lot then your hormonal level changes throughout the day which can affect your sleep schedule. Our bodies need the right nutrients to complete biochemical mechanisms which regulate our system, such as our sleeping pattern. Another reason is that your sleep schedule is inconsistent therefore you are unable to receive the suggested hours of sleep per day. A third reason is alcohol. Drinking alcohol can affect your sleep pattern because as your body is breaking down the alcohol level in your blood it can tend to wake you up in the middle of the night or interrupt your sleep by having you wake up earlier.
Here are some tips to help your regain your sleep pattern back to a healthy lifestyle!
Try to dim the lights in your room and prevent from going on your devices 30 minutes prior to the time you want to sleep. Having a consistent sleep schedule by waking up and going to bed at the same time everyday can help regulate your sleep and prevent you from waking up throughout the night. If you notice that your mind is always wandering at night, try to do breathing exercises to help calm your mind from stress. If these methods do not work for you and you have been awake in bed for 20 minutes, try to get up and do different activities then try going back to bed. If you are someone who consume caffeine during the day, try to avoid drinking caffeinated drinks after 2pm. Another strategy to try is to exercise regularly which can help you fall asleep easier.