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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 December 9, 2019

    5 Simple Ways to Relieve Stress Effectively

    5 Simple Ways to Relieve Stress Effectively

    Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

    Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

    Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

    1. Get Rationally Optimistic

    Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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    This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

    In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

    The result: no more mental stress.

    2. Unplug

    Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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    How on earth do you unplug your mind? Simple: just meditate.

    It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

    Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

    3. Easy on the Caffeine

    Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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    Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

    4. Attack Mental Stress Via the Back Door

    That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

    How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

    • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
    • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
    • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

    While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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    5. Good Old-Fashioned Exercise

    This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

    The result: mental stress will be gone!

    So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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