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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 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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