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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

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    Aleksandar Ilic

    Blogger, Social Media Butterfly, Guitarist

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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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