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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 October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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