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How to Stop Snoring Immediately: 3 Practical Ways To Get Back Your Peace

How to Stop Snoring Immediately: 3 Practical Ways To Get Back Your Peace

Snoring is not necessarily a serious problem, and generally speaking almost everyone snores occasionally. However, if you are constantly snoring at night, it can disrupt the sleep of those who are nearby, and prevent them from having a good night’s rest. Additionally, if you snore every time you go to sleep, it can indicate that you are having health issues, and some of them could be more serious than you think.

Most commonly people resolve this issue by simply sleeping in separate bedrooms, but luckily, this is not the only solution. Here we will examine the basics of snoring, like how it occurs and what the cause is, and some solutions are going to be provided as well, to help you get rid of it.

What is actually happening?

Basically, when air cannot move freely through your nose and throat as you sleep, you snore. The snoring sound is created by the vibration of the tissue, as a result of an obstructed airflow. One of the reason why the air is obstructed is because people simply have too much throat or nasal tissue, which is prone to vibration. Luckily, this is nothing serious and there are easy solutions for this, which will be addressed in this article.

On the other hand, if your own snoring interferes with your sleep, then it could indicate [1] This is a serious condition and it requires a medical attention, and if you are suffering from fatigue and sleepiness, even after a good night’s rest, make sure you visit your doctor. Normal snoring does not wake you up or disrupt your sleep, whereas in the case of sleep apnea your sleep is interrupted up to hundreds of times per night, which is really alarming.

What are the possible causes?

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    Much like sneezing can be caused by allergies, cold, or when someone simply tickles your nose, there can be different causes for snoring. Here are some of the most common reasons why you snore.

    Age – As we get older our throats become narrower, and also our throat muscles shrink, which can result in more floppy tissue which vibrates. Even though you can’t combat old age, you can make some alterations to your lifestyle, and add some throat exercises that can help you reduce snoring.

    The way we are – Men are more likely to snore than women, because they have a narrower air passage. So, if you have a narrow throat, or enlarged adenoids or any other physical attribute like a cleft palate for example, you can be more prone to snoring. Again, you cannot blame yourself for these traits, much like you can’t blame yourself for aging, so you can undergo some lifestyle changes and you will be able to reduce snoring.

    Being out of shape – Obesity brings more fatty tissue and snoring is just one of the problems that comes with the territory. So, the way to fix this is to start working out and to eat healthier.

    Sinus problems – Blocked airways are the basis for snoring so, if you have a cold you are likely to snore.

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    Alcohol and smoking – Snoring can be caused by an excessive intake of alcohol and cigarettes, because they lead to muscle relaxation.

    Sleeping position – If you sleep flat on your back, your throat will relax and it will obstruct the airflow, so people who sleep on their back are likely to snore.

    The Way You Snore Tells Why You Snore.

    Even though you know the possible causes it doesn’t mean you are immediately going to guess what triggers your snoring. If someone knows how you sleep they can help you identify problem, or you can also film yourself as you sleep to uncover the root of the problem. Here are some examples:

    Closed-mouth snoring – this can indicate problems with your tongue.

    Open-mouth snoring – problems with throat tissue.

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    Snoring when you sleep on your back – try changing your sleeping position like suggested in the previous section.

    Snoring regardless of your sleep position – can indicate a more serious condition, better consult your doctor.

    Ways To Make You Feel Better At The Moment.

    Now that you know how to identify the problem, and what are the causes here are some tips to help you prevent snoring.

    Anti-snoring mouth appliance – This can help you by keeping your airway open. It bring forward your lower jaw and/or tongue as you sleep.

    Keep your bedroom clean – If your bedroom is not clean, you can have hard time breathing. So, buy a humidifier, and clean your room more frequently. Also the quality of your rug may influence how fast dirt accumulates, so do some research on different types of area rugs and see which one is the easiest to clean.

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    Clear nasal passage – If a stuffy nose is the cause of your snoring you can rinse it with saline, right before you turn in. Nasal strips, Neti pot, or nasal decongestant can all help you clear your airways and breathe easier, thus eliminating snoring. Also, if you have allergies you need to reduce the triggers, which pretty much implies you should clean your room regularly, as previously suggested.

    How About Some Long Term Preventions?

    As far as long term solutions go, they include abandoning some bad habits and adopting a new lifestyle. This is more difficult, but if you wish to stop snoring it’s pretty much the only way to adequately address this issue.

    Keep an eye on your weight – In order to reduce the fatty tissue that is clogging your airway, you must lose weight[2]. This means you will need to eat healthier, lay off the junk food and fizzy drinks, and you should also work out.

    Quite smoking – Smoking is definitely causing you to snore, because it irritates the membrane in your nose and throat. Even though it can be difficult to break free from this addiction, you should focus your efforts on doing so, since snoring is probably the least serious issue caused by smoking.

    Avoid alcohol, and other relaxants – If you take sleeping pills, or sedatives or alcohol your muscles can become too relaxed, which will cause vibrations and produce snoring sounds as you sleep. It would be for the best to avoid them if you need to get a good rest, and if you don’t want to bother people who are close to you.

    So, these were some quick, as well as long term solutions for dealing with snoring. Hopefully, the article will help you identify the cause of your problem and how to resolve it, and you will no longer have to deal with snoring in the future.

    Featured photo credit: https://pixabay.com/en/users/Olichel-529835/ via pixabay.com

    Reference

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    Aleksandar Ilic

    Blogger, Social Media Butterfly, Guitarist

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    Last Updated on August 20, 2019

    How to Control Your Thoughts and Be the Master of Your Mind

    How to Control Your Thoughts and Be the Master of Your Mind

    Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

    Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

    I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

    You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

    Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

    When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

    I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

    Who Is Thinking My Thoughts?

    Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

    Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

    1. The Inner Critic

    This is your constant abuser who is often a conglomeration of:

    • Other people’s words; many times your parents.
    • Thoughts you have created based on your own or other peoples expectations.
    • Comparing yourself to other people, including those in the media.
    • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

    The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

    Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

    2. The Worrier

    This person lives in the future; in the world of “what ifs.”

    The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

    3. The Reactor or Trouble-Maker

    This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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    This person can be set off by words or feelings, and can even be set off by sounds and smells.

    The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

    4. The Sleep Depriver

    This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

    The Sleep Depriver’s motivation can be:

    • As a reaction to silence, which he fights against
    • Taking care of the business you neglected during the day
    • Self-doubt, low self-esteem, insecurity and generalized anxiety
    • As listed above for the inner critic and worrier

    How can you control these squatters?

    How to Master Your Mind

    You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

    Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

    There are two ways to control your thoughts:

    • Technique A – Interrupt and replace them
    • Technique B – Eliminate them altogether

    This second option is what is known as peace of mind!

    The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

    Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

    For the Inner Critic

    When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

    You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

    For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

    You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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    “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

    If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

    • They rile up the Worrier.
    • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
    • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
    • They are a bully and is verbally and emotionally abusive.
    • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

    Eliminate your worst critic and you will also diminish the presence of the other three squatters.

    Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

    For the Worrier

    Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

    Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

    You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

    • Increased heart rate, blood pressure, or surge of adrenaline
    • Shallow breathing or breathlessness
    • Muscles tense

    Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

    If you believe in a higher power, this is the time to engage with it. Here is an example:

    Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

    “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

    Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

    If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

    Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

    Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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    For example:

    If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

    “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

    Change those fearful thoughts when they happen:

    “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

    Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

    For the Trouble-Maker, Reactor or Over-Reactor

    Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

    The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

    • Increased heart rate and blood pressure; surge of adrenaline
    • Shallow breathing or breathlessness
    • Muscles tension

    I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

    Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

    Breathe in through your nose:

    • Feel the air entering your nostrils.
    • Feel your lungs filling and expanding.
    • Focus on your belly rising.

    Breathe out through your nose:

    • Feel your lungs emptying.
    • Focus on your belly falling.
    • Feel the air exiting your nostrils.

    Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

    Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

    One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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    Master your mind and stop the Reactor from bringing stress to you and your relationships!

    For the Sleep Depriver

    (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

    I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

    Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

    1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
    2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

    When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

    From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

    For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

    If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

    You can also use this technique any time you want to:

    • Fall back to sleep if you wake up too soon.
    • Shut down your thinking.
    • Calm your feelings.
    • Simply focus on the present moment. 

    The Bottom Line

    Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

    You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

    Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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    Featured photo credit: Priscilla Du Preez via unsplash.com

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