Recent studies suggest that traditional practices like shankh blowing, an ancient Indian breathing technique, may improve sleep quality and reduce symptoms of obstructive sleep apnoea (OSA). This raises the question: can simple, low-cost methods really make a difference? Below, we explore how lifestyle habits, social behaviors, and ancient techniques impact sleep health and what you can do to get better rest.
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How do weekend behaviors affect sleep quality?
Weekend habits like late nights, alcohol consumption, and socializing can disrupt your sleep cycle, making it harder to fall asleep and stay rested during the week. These behaviors can also worsen sleep disorders like sleep apnoea by increasing airway inflammation or relaxing airway muscles, leading to more breathing interruptions.
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Can social habits make sleep apnoea worse?
Yes, social habits such as drinking alcohol, smoking, or staying up late can exacerbate sleep apnoea symptoms. Alcohol relaxes throat muscles, increasing the risk of airway collapse during sleep. Smoking causes inflammation and swelling in the airway, which can worsen breathing issues associated with sleep apnoea.
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Are there lifestyle changes that can improve sleep health?
Absolutely. Maintaining a consistent sleep schedule, avoiding alcohol and smoking, managing stress, and engaging in regular exercise can all help improve sleep quality. Additionally, practicing breathing techniques like shankh blowing may strengthen airway muscles and reduce sleep disturbances, especially in mild to moderate cases of sleep apnoea.
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What are the best ways to get better sleep?
The best ways include creating a relaxing bedtime routine, keeping your sleep environment cool and dark, limiting screen time before bed, and avoiding caffeine late in the day. Incorporating breathing exercises or yoga can also promote relaxation and improve sleep quality. For sleep apnoea, consulting a healthcare professional for personalized treatment options is recommended.
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Can ancient practices like shankh blowing really help sleep apnoea?
Recent research from India, Australia, and the UK indicates that shankh blowing, a yogic breathing technique involving deep inhalation and exhalation into a conch shell, may reduce sleep apnoea symptoms. Studies show it can strengthen airway muscles and improve breathing during sleep, offering a low-cost alternative or complement to traditional treatments like CPAP, especially for mild to moderate cases.
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Is shankh blowing safe for everyone?
While generally considered safe, shankh blowing should be practiced carefully, especially for those with respiratory issues or cardiovascular conditions. It's best to learn the technique from a qualified instructor and consult your healthcare provider before starting, particularly if you have existing health concerns or severe sleep apnoea.