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5 New Ways to Stop Snoring You Won’t Believe

5 New Ways to Stop Snoring You Won’t Believe

If you’re getting annoyed looks from your roommates in the morning but don’t know why, then you’re lucky to live with patient people. If you’re not so lucky, you’re probably googling ways to stop snoring. You’ve come to the right place! Here are a few ways to keep you breathing silently at night.

First, Consider Seeing Your Doctor

Like a persistent cough, snoring is a generic symptom for many scary diseases. You snore when your airways are blocked, like when you have a cold or allergies. This is normal, and nothing to worry about. You should stop snoring once your congestion clears up.

But frequent snoring could mean your airways are slightly deformed or your uvula and palate are too long and blocking them. These can cause obstructive sleep apnea, which is when you stop breathing for seconds or minutes while you sleep. This is a serious condition that can lead to brain and heart damage because of the lack of oxygen.

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Should you be worried? If you have asthma or all-season allergies, they’re probably what’s making you snore. But, if you’re overweight or have GERD or hiatal hernias, you’re at greater risk for obstructive sleep apnea. Play it safe and see your doctor to rule out any underlying serious illnesses that might be causing your snoring.

With that said, here are five ways you can stop snoring:

1. Use a MAD While You Sleep

Mandibular advancement devices (MADs) are mouthpieces you wear while you’re sleeping. There are many varieties, including custom fit models made from a mold of your bite (like when you get fit for braces at the dentist) and hinged models you can adjust to fit over your mouth. Hinged models allow you to move your mouth more freely than custom fit models.

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MADs pull your lower jaw forward while you’re sleeping, which lessens obstructions by widening your upper airways. This may prevent obstructive sleep apnea by keeping any deformities from blocking your airways.

2. Tone Your Tongue With the Taiwanese Tongue Muscle Trainer

If you love working out, getting your tongue muscles ripped could solve your snoring problems! Taiwanese experts introduced a handheld, two-part “fitness” device. The front end is a pill-sized air-filled bulb that goes into your mouth. It’s connected to a pressure gauge that you hold in your hand.

You press against the bulb with your tongue using different instructed positions. You must reach a target pressure for each position, and then hold for 30 seconds.

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Studies show these tongue exercises lower sleep problems by about 50 percent. Why? Strengthening your palate and tongue muscles prevents them from collapsing and blocking your airways when you’re sleeping.

3. Lose Weight

When you’re overweight, fat builds around your throat. This can thicken the tissues surrounding your airways, and the increased pressure can constrict them while you sleep. Losing weight loosens these tissues again, lessening the pressure around your airways.

4. Exercise Your Throat Muscles

Like exercising your tongue, toning your throat muscles helps prevent tissues around your airways from collapsing while you sleep.

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Try these throat-strengthening exercises:

  • Recite the vowels of the alphabet loudly for three minutes three times a day.
  • Touch the back of your front teeth with your tongue then slide it backwards. Repeat for three minutes.
  • For half a minute, purse your lips with your mouth closed.
  • Flex your jaw to the right and left with your mouth open. Hold each position for half a minute.

5. Apply a Cheap, Homemade Nasal Saline Spray

If your allergies or cold is causing your snoring, clearing your nasal passages before sleeping might stop you from snoring. You can make a cheap, effective nasal spray by mixing two teaspoons of kosher salt with one cup of distilled water in a sterilized spray bottle.

Apply the solution to both nostrils before going to bed. The solution washes out any mucus buildup. Also, studies show saline solutions moisturize your dry nasal passages and lower inflammation. This is good because inflammation constricts your airways. The salt concentration also kills cold-causing bacteria, which helps treat your cold.

If you wake up to complaints about your snoring, you should ask if it happens every night. If so, see your doctor. Once you’ve ruled out underlying illnesses, try these proven methods to stop your snoring.

Featured photo credit: Pixabay: AdinaVoicu via pixabay.com

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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