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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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