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How to Stop Snoring at Night

How to Stop Snoring at Night

Snoring may not seem like a very big deal other than as an annoyance to anyone who might share a bed with you, but the majority of people who snore have a breathing problem called obstructive sleep apnea, which means that they stop breathing for short periods during the night.

Because of those breathing interruptions, sleep quality is often low for snorers even when they feel like they’re sleeping through the night. These tips for how to stop snoring may help you, or your snoring partner get a better night’s sleep.

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Practice Good Sleep Hygeine

Good sleep hygeine simply means setting yourself up for a good night’s sleep and having a bedtime routine that supports good rest. For example, getting exercise can be helpful for improving sleep quality, but it’s generally considered a bad idea to exercise vigorously within a few hours of going to bed. Losing weight can also help reduce snoring, though it doesn’t work for everyone.

Having a light dinner, sleeping in a cold, dark, quiet room, avoiding alcohol before bed, and keeping stress levels low in the evening can all help you get a better night’s sleep and reduce snoring.

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You should also drink plenty of fluids through the day, particularly if your snoring is caused by a stuffy nose. Secretions from the nasal passages and soft palate can get gummier when you don’t drink enough water, which can lead to more snoring.

What to Do in Bed

It’s a great idea to try sleeping on your side instead of your back. Sleeping on your back can make the base of the tongue and soft palate press on the back of the throat, which causes the vibrating sound we call snoring, so one big tip for how to avoid snoring at night is to invest in a full-body pillow that helps you align your body properly for sleeping on your side.

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Changing out your pillows can also help, as the allergens that are held in old pillows can contribute to snoring. If you can, shell out for new pillows and allergen-blocking covers, or clean the pillows you have by putting them through the air dry cycle of your dryer every few weeks.

Replace your pillows every six months, and, if you suspect they’re causing you allergy problems, keep the family pets out of your bedroom, and not just while you’re sleeping.

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One more thing you can try when it comes to how you sleep is to use nasal strips, or try other remedies before bedtime that help to open your nasal cavities. Breathing more easily means that air moves through your nose more slowly, which can prevent snoring. Of course, this only works if the snoring happens in your nose rather than in the soft palate, but it’s worth a try. You can also try taking a hot shower or using a neti pot before bed to open up the nasal passages.

What to Do if Nothing Helps

If you try some of these strategies for how to stop snoring at night and find that you’re still snoring a lot, or your problem is getting worse, seeing a sleep specialist should be the next step. Since sleep apnea is common with snoring, and that is a risk factor for heart disease, you may want to make sure you’re breathing through the night, and get treated if you are not.

It’s also a good idea to check with a medical professional to make sure any herbs or over-the-counter remedies you might be taking tare actually safe and won’t interact with other medications you may be on. A lot of products marketed to help with snoring aren’t backed by rigorous scientific testing, which is why it pays to try these basic anti-snoring aids first.

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Sarah White

Freelance Writer, Editor, Professional Crafter

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Last Updated on July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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