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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 August 15, 2018

              7 Amazing Things That Will Happen When You Do Plank Every Day

              7 Amazing Things That Will Happen When You Do Plank Every Day

              Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

              Video Summary

              Why is it important to train up our core strength?

              There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

              This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

              Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

              In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

              One Exercise, multiple benefits

              There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

              By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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              When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

              Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

              In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

              What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

              What will happen when you start doing planks every day

                1. You’ll improve core definition and performance: 

                Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                • Transverse abdominis: increased ability to lift heavier weights.
                • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                • Glutes: a supported back and a strong, shapely booty.

                2. You’ll decrease your risk of injury in the back and spinal column

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                  Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                  Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                  3. You’ll experience an increased boost to your overall metabolism

                    Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                    4. You’ll significantly improve your posture

                      Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                      A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                      A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                      On top of everything, someone with good posture looks better, healthier, and more confident.

                      5. You’ll improve overall balance

                        Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                        6. You’ll become more flexible than ever before

                          Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                          7. You’ll witness mental benefits

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                            Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                            How to hold a plank position

                            1. Get into pushup position on the floor.
                            2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                            3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                            4. Your head is relaxed and you should be looking at the floor.
                            5. Hold the position for as long as you can.
                            6. Remember to breathe. Inhale and exhale slowly and steadily.
                            7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                            Watch the video if you have any doubt!

                            Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                              How to improve your plank time gradually

                              1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                              2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                              3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                              Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                              Who Should Be Cautious Doing The Plank?

                              You need to be cautious doing Planking exercises if any of these risks apply to you:

                              • Prolapse
                              • After prolapse surgery
                              • Pelvic pain conditions
                              • Weak or poorly functioning pelvic floor muscles
                              • Previous childbirth
                              • Overweight

                              Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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