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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 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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