Whether you are a year-round snorer or seasonal allergies are to blame, snoring can leave you and your partner irritable, drowsy and fatigued. Sleep is the time that our body has to rejuvenate and restore itself. Sleep deprivation leads to a trail of various mental health concerns, both directly and indirectly. Directly, sleep loss can trigger delusions, mood swings, depression and psychosis. Indirectly, sleep loss can affect our desire to take care of our needs. After an insufficient night of sleep, we are highly likely to not have the energy or desire to exercise, fix a healthy dinner, enjoy outdoor activities or spend time with family and friends, all of which are vital to maintaining overall mental and emotional wellbeing.
Snoring can also lead to relationship issues. Your partner may start losing sleep, affecting his or her health. Arguments and resentment may arise and the lack of sleep only works to exacerbate the issue. Couples may end up sleeping in different rooms, which can lead to affection needs being unmet.
Although snoring has a variety of causes including the basic way our body is built, allergy season can greatly worsen snoring and a good night’s sleep can take a back seat. Over-the-counter decongestants can work well to relieve pressure and pain in the nose, but may leave you either too sleepy or too stimulated. To avoid those frustrating side effects, try natural allergy preventions and remedies that offer better sleep hygiene.
- Control dust mites and dander: Regular dusting removes dirt in the air and washing sheets and bed linens in hot water helps remove dirt and skin cells that can irritate allergies. Pets can carry pollen and dander on their fur, causing an influx in sneezing. Restricting pet’s access to the bedroom can make for a better night’s sleep.
- Hot shower: If you have spent a lot of time outside, or even minimal time on a particularly high-pollen day, try taking hot shower before bed, rinsing off the pollen that has accumulated on your hair and skin. A hot shower also aids in opening nasal passages. While in the shower, rinse the nose out with a salt-water mix, breaking up any blockages.
- Nasal strips: Nasal strips are great at increasing airflow by lifting nostrils. These are available conveniently at most drug or grocery stores.
- Drink tea: Drinking up to three cups of stinging nettle tea or ginger tea can decrease inflammation caused by allergens and also increase antioxidants in your body. Try drinking a cup before bed to help with snoring!