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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 December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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