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How To Stop Snoring? These Remedies Help You Sleep Better

How To Stop Snoring? These Remedies Help You Sleep Better

If you’re one of the 45% of adults who snore sometimes, then listen up: Snoring is more than a nuisance to your bed partner. It’s also a threat to your health.

That’s because snoring can decrease both the quantity and quality of your sleep, and sleep deprivation has been linked to depression, memory problems, weight gain, heart disease, diabetes and even an increased risk of death. (If you’re one of the 75% of snorers with obstructive sleep apnea, your risk of heart disease is even higher!) Snoring can also cause tension and resentment between romantic partners, leading to a decrease in emotional and sexual intimacy.

Do I have your attention now? If you’re ready to stop snoring once and for all, read on to learn the common causes of snoring and how to address snoring in both the short and long term.

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      Causes of Snoring

      The basic issue at the root of all snoring is an inability to freely move air through the nose and throat, which then vibrates the nearby tissues and causes that classic rattling sound. A broad range of factors can increase the chances that you’ll snore. Among the most common are:

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      • Pregnancy
      • Allergies, congestion, or other nasal and sinus problems
      • Obesity
      • Smoking
      • Consuming alcohol
      • Drugs and medications (especially muscle relaxants)
      • Aging
      • Genetic factors

      While you’ll need to work with a medical professional to determine the exact cause of your snoring, you won’t have any trouble diagnosing the symptoms. The main sign that you’re a snorer is the loud, rattling sound that we all know and don’t love. Other symptoms include experiencing a dry mouth or sore throat upon waking. If you have sleep apnea, you may even experience:

      • Pauses in breathing (or choking) while you sleep
      • Daytime fatigue
      • Headaches
      • Irritability
      • Trouble concentrating

      How to Stop Snoring: Short-Term Solutions

      Want to decrease your chances of snoring tonight (and on a nightly basis)? Then implement some or all of these strategies every night.

      1. Use a humidifier

      Some folks may be more prone to snoring when the bedroom’s air is dry, because dry air can irritate (or even swell) nose and throat membranes. Using a humidifier will help maintain consistent moisture content in the air, which may relieve snoring brought on by dryness. On a similar note, be sure to stay hydrated.

      2. Switch to a new sleep position

      As anyone who sleeps beside a snorer can tell you, sleeping on the back can often ramp up snoring. The easy fix? Try training yourself to sleep on your side. If you find that you keep rolling onto your back, consider wedging a body pillow behind you or even attaching a tennis ball to the back of your sleep shirt. Bonus: Sleeping on your left side can bring additional health benefits.

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      3. Avoid alcohol before bed

      This might be tough to implement if you’re a fan of hitting the bars on weekends, but eschewing alcohol for the four or five hours leading up to bedtime can help reduce your chances of snoring. It’s also a good idea to avoid taking muscle relaxants unless absolutely necessary; consult a medical professional if you feel that a given prescription is contributing to your snoring.

      4. Try an oral appliance

      Oral appliances (aka mouthpieces) are anti-snoring devices that—much like a retainer—are placed over the teeth during sleep. The concept behind the devices is that they’ll keep the user’s airway open, helping to ensure that breath moves freely through the nose and throat.

      5. Open up your nasal passages

      This can be a particularly effective way to stop snoring if you’re suffering from allergies or congestion. Try taking a hot shower before bed or using a neti pot, nasal strips, or a nasal spray in order to open the nasal passages and make it easier to breathe freely.

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          How to Stop Snoring: Long-Term Solutions

          In addition to the short-term strategies outlined above, there are a number of steps you can take to reduce or eliminate snoring over the long term.

          1. Keep your bedroom and bedding clean

          Dust mites and other allergens (such as pollen, dust, or pet dander) can hide in unwashed bedding and provoke congestion, thereby increasing the chances that you’ll snore. Make sure to vacuum and dust your living space on a weekly basis, and wash your bedding (including your pillows) on a similar timetable. But go ahead and leave the bed unmade—research suggests that making the bed can actually provide safe harbor for dust mites.

          2. Stop smoking

          The smoke from cigarettes has been shown to irritate the throat and nasal passages, thereby provoking congestion and inhibiting air flow. Quit smoking, and you’ll breathe more easily through your nose and throat—making it less likely that you’ll snore.

          3. Practice throat exercises

          There’s some evidence that practicing mouth and throat exercises on a daily basis can strengthen muscles in the respiratory tract (meaning they’ll be less likely to collapse and constrict air flow while you’re sleeping).

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          If none of these short- or long-term solutions is doing the trick, then it’s time to consult a medical professional. A physician will be able to help you determine the root causes of your snoring, rule out more serious issues like sleep apnea, and identify additional avenues for treatment, such as surgery. Be persistent until you’ve found a solution that truly helps you stop snoring—your health and relationships will be better for it.

          4. Exercise

          Regular exercise tones muscles all over the body—including in the throat. That means that throat muscles are less likely to collapse, making it more likely that you’ll be able to breathe freely in your sleep. Exercise may also help with weight loss, thereby reducing snoring that stems from obesity.

           
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              Featured photo credit: Monkey Business Images via shutterstock.com

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              Last Updated on October 15, 2019

              How To Be Successful In Life? 13 Tips From The Most Successful People

              How To Be Successful In Life? 13 Tips From The Most Successful People

              What is success to you? How to be successful in life?

              To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

              All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

              There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

              With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

              What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

              1. Think Big

                From Michelangelo Buonarroti, Great Renaissance Artist:

                “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                Imagine then, if he decided not to work as an artist.

                Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                Instead be ambitious.

                2. Find What You Love to Do and Do It

                  From Oprah Winfrey, Media Mogul:

                  “You know you are on the road to success if you would do your job and not be paid for it.”

                  This is a good quote to remember and think about when you’re at work.

                  Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                  If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                  Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                  Not sure what your passion is yet? You should learn about this Motivation Engine first.

                  Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                  3. Learn How to Balance Life

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                    From Phil Knight, CEO of Nike Inc.:

                    “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                    All too often, people think that to be successful, they need to make the object of their success their life.

                    If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                    However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                    If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                    In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                    To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                    4. Do Not Be Afraid of Failure

                      From Henry Ford, Founder of Ford Motors:

                      “Failure is simply the opportunity to begin again, this time more intelligently.”

                      There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                      Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                      His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                      He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                      Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                      Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                      If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                      5. Have an Unwavering Resolution to Succeed

                        From Colonel Sanders, Founder of KFC:

                        “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                        This, in many ways relates to the above quote about learning from your failures.

                        It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                        If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                        Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                        6. Be a Person of Action

                          From Leonardo da Vinci, Renaissance Genius:

                          “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                          Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                          Think about it, picture someone like William Shakespeare:

                          When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                          You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                          All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                          Applying this to you?

                          Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                          7. Cultivate Positive Relationships

                            From Theodore Roosevelt, 26th President of America: “

                            The most important single ingredient in the formula of success is knowing how to get along with people.”

                            The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                            People liked them. They wanted them to do well.

                            This is key to good leadership.

                            It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                            But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                            What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                            As such, help people and they may help you; and be good to people, and they my be good to you.

                            8. Don’t Be Afraid of Introducing New Ideas

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                              From Mark Twain, Famed Author:

                              “A person with a new idea is a crank until the idea succeeds.”

                              It is an unfortunate truth that those with the boldest ideas are often disregarded.

                              Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                              If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                              9. Believe in Your Capacity to Succeed

                                From Walter Disney, Founder of Walt Disney Company:

                                “If you can dream it, you can do it.”

                                Success has to be something you can imagine yourself achieving.

                                It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                Keep dreaming!

                                10. Always Maintain a Positive Mental Attitude

                                  From Thomas Jefferson, 3rd President of America:

                                  “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                  Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                  Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                  If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                  However with the wrong mindset of doubt, you’ll be much easier to stop.

                                  11. Don’t Let Discouragement Stop You from Pressing On

                                    From Abraham Lincoln, 16th President of America:

                                    “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                    It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                    When surrounded by doubts, giving up can actually seem like a good idea.

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                                    Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                    If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                    This is How Self Doubt Keeps You Stuck and How to Overcome It

                                    12. Be Willing to Work Hard

                                      From JC Penny, Founder of JC Penney Inc.:

                                      “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                      You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                      Whichever way you frame it, they say one thing:

                                      True success comes from work.

                                      You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                      Check out this article and you’ll understand Why Hard Work Beats Talent.

                                      13. Be Brave Enough to Follow Your Intuition

                                        From Steve Jobs, Co-founder of Apple Inc.:

                                        “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                        In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                        If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                        It’s like how your body can detect danger even when things seem safe.

                                        Ultimately then, you need to trust your own instincts.

                                        Final Thoughts

                                        What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                        Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                        More to Help You Succeed in Life

                                        Featured photo credit: Ryan Wong via unsplash.com

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