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How to Stop Snoring and Let Your Loved One Have a Good Night’s Sleep

How to Stop Snoring and Let Your Loved One Have a Good Night’s Sleep

Everyone snores. Some people are guilty of making that annoying noise every night, and others are lucky enough to only keep their partner up if they have a cold and can’t breathe easily. But if you’re a regular, then you know how frustrating it can be for the person sharing a bed with you.

A snoring spouse can seriously affect the other person’s sleep quality. Not only does this lead to grumpy, resentful mornings, but it usually results in separate bedrooms. Daniel P. Slaughter, MD, otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas has seen snoring ruin a marriage. Even if your spouse swears they don’t have a problem with your snoring, remember that snoring can sometimes imply a more serious health issue.

Snoring can imply more serious health issues

If your loved one has reported constant snoring coming from your side of the bed every night, don’t ignore it. The irritating sound that can sometimes leave you with a dry mouth and scratchy throat could be a sign of low oxygen levels in the blood, chronic headaches, obesity, heart strain and blocked airways [1]. This article will make recommendations on ways to stop snoring, but if you feel you may have a health problem, please consult with a doctor.

How to stop snoring and save your relationship

The following list is chocked full of tips to help even the most notorious snorer snooze more easily. Some of them are simple fixes, and some take a little effort, but remember: you’re saving your health and your love life!

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1. Sleep on your side

If you typically sleep on your back, there’s a chance you could be snoring more than you would otherwise. When you lie on your back, gravity takes over. The base of your tongue and the soft palate slide back ever-so-slightly and wind up resting against your throat. This isn’t dangerous by any means, but it does cause an unnecessary vibration in your throat that produces sound. Try rolling on to your side tonight for an easy solution.

2. Avoid alcohol before bedtime

Like any non-water liquid, alcohol is dehydrating. While a glass of wine before bed can be tempting, especially when you assume it will help you sleep, it could actually be wrecking your rest. When the throat is dehydrated, the muscles in the back of your throat are less sturdy. This leads to snoring. So before bed, make sure you have a glass of water.

3. Enjoy a steamy shower

Hot showers can help open nasal passages. To really amp up the passage-opening effects, add a little eucalyptus oil to your shower (just be careful not to slip). When your nasal passages are open, it’s easier to breathe. And when you breathe easily, you’re less likely to snore. Plus, a hot shower before bed is always relaxing!

4. Hit the gym

This tip requires some foot work, but losing weight can help ease snoring. When you gain weight, your neck becomes thicker. This results in the throat being squeezed, making it more likely to collapse during sleep. Losing weight will help with that constriction. And you’ll be healthier, to boot!

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5. Clean out your nasal passages

Like tip number 3 explained, your nasal passages play a crucial role in whether or not you snore. If you experience congestion or any allergies/sinus issues, consider trying a neti pot, nasal decongestant or nasal strips. If you really want to up your chances of snore-reduction, look up plants that purify the air and do well with low light. Place a couple in your bedroom to continuously clean the air you’re breathing and reduce dust!

6. Change your pillow cases and sheets frequently

When it comes to snoring and breathing easy, it’s best to change your sheets weekly. It doesn’t take long for dust and allergens to accumulate on/in your bedding, especially if you have pets. Changing your sheets frequently will help.

7. Stop smoking

Just like tip number 4, this is a win-win. You may stop snoring and you’ll be healthier. Not surprisingly, smoking isn’t great for breathing. And if you aren’t breathing well, you’re likely to snore. The smoke in your lungs irritates the nose and throat causing blocked airways. Quitting smoking doesn’t happen overnight, but remember all the benefits you’ll reap once you succeed.

8. Keep bedroom air moist

If the air in your bedroom tends to be pretty stagnant, consider purchasing a humidifier. They range from affordable to astronomical, but if your bedroom is average size, you don’t need a large one. Having air that’s slightly damp is great for soothing those nasal passages and putting an end to snoring.

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4 types of snorers

I get it, you’re feeling overwhelmed. Right now you’re probably calculating what it’s going to cost to stop snoring. You may be on Amazon already adding a humidifier, home gym, bedding, eucalyptus oil and a new mattress for side-sleepers to your cart. But wait! You don’t have to overwhelm yourself with new sleeping techniques and gadgets just yet; identifying what type of snorer you are can reduce the list of things you should try.

Close-mouth snorer

If your partner has imitated you snoring and didn’t have to open their mouths to create a sound, then you already know you are this kind of snorer. While the sound coming through your nose can be loud and irritating, it could also indicate problems with your tongue and nasal passageways. You would want to try any of the following tips: 1, 2, 3, 5, 8.

Open-mouth snorer

Ah, yes. The notorious, grizzly bear sound you emit is often mocked and never appreciated. Unfortunately, that sound is usually the result of an obstructed throat. Your body is working overtime to breathe while you sleep, and that’s what produces the sound. You would want to try any of the following tips: 1, 2, 8.

Back snorer

If you sleep on your back religiously, you probably breathe through your mouth at night, leading to that snoring sound. Simply try tip number 1 from the list above to see if that brings relief.

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If you snore no matter what

If you have tried sleeping on your side, back and stomach and nothing seem to settle that sound, you may want to consult a doctor. This could be an indication of sleep apnea. If you choose to try the tips listed above first, I’ve got bad news: you’ll need to try just about every tip!

Snoring is often treated as an irritating habit, but remember that it could be signs of something serious. For many people, the tips listed in this article will be helpful and result in better sleep for you and your partner, but if you’re a long-time snorer and nothing seems to remedy the nightly sounds, consult with a doctor for the sake of your health and your partner’s sanity.

Now, go change your sheets, take a nice hot shower and sleep well!

Reference

[1] WebMD: The Basics of Snoring

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Leon Ho

Founder & CEO of Lifehack

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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.

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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.

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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.

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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.

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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

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