Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

addiction recovery 2 Things You Must Do If You Love Someone Suffering From Addiction Substitute Ingredients 4 Healthy Substitute Ingredients to Try in 2017 New year's resolution 4 New Year’s Resolutions That Are Hard to Break Hobbies Addiction 3 Hobbies That Help You Get Over Addiction Winter Detox Why It’s Important to Detox for the Winter: Here Are 2 Healthy Ways You Can Detox

Trending in Health

1 7 Best Probiotic Supplements (Recommendation & Reviews) 2 Signs of a Nervous Breakdown (And How to Survive It) 3 How to Find Weight Loss Meal Plans That Work for You 4 14 Healthy Easy Recipes for People on the Go 5 How to Manage Anxiety: Sound Advice from a Mental Health Expert

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next