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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 July 10, 2020

    How to Take Control of Your Life with Better Boundaries

    How to Take Control of Your Life with Better Boundaries

    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

    So, how to take control of your life and stop being pushed around?

    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

    What Boundaries Are (And What They’re Not)

    Boundaries are limits

    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

    How to Establish Boundaries and Take Control of Your Life

    Here are some ways that you can establish boundaries and take control of your life.

    1. Self-Awareness Comes First

    Before you can establish boundaries with others, you first need to understand what your needs are.

    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

    • Where do you need to establish better boundaries?
    • When do you feel disrespected?
    • When do you feel violated, frustrated, or angered by the behavior of others?
    • In what situations do you feel you are being mistreated or taken advantage of?
    • When do you want to be alone?
    • How much space do you need?

    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

    2. Clear Communication Is Essential

    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

    3. Be Specific but Don’t Blame

    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

    Sample language:

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    • “You may not…yell or raise your voice to me…”
    • “I need…to be treated with respect…”
    • “It’s not okay when…you take things from my desk without asking…”
    • “I won’t…do your work…cover for you anymore…”
    • “It’s not acceptable when…you ridicule or insult me…”
    • “I am uncomfortable when…you use offensive language”
    • “I will no longer be able to…lend you money…”

    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

    4. Consequences Are Often Necessary

    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

    Follow through. People won’t respect your boundaries if you don’t enforce them.

    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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    Final Thoughts

    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

    They will simply become a natural extension of your self-respect.

    Featured photo credit: Thomas Kelley via unsplash.com

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