7 Shocking Ways to Stop Snoring (simple and effective)
You see endless gimmicks sold that supposedly cure snoring. But if you’ve tried one or ten of them, you know that they’re nothing but money suckers.
- Compression socks:Strange but true, compression socks that are used in long flights to prevent blood clots, turns out to be useful to prevent snoring.
In people with a condition called chronic venous insufficiency (CVI), these socks have been found to be very helpful. It prevents fluid flow from legs to the neck region, which causes sleep apnea, which in turn results in snoring.
In a two-week study based in Toronto, 50 men with sleep apnea were chosen. One group wore compression socks every day for two weeks while the other group wore ordinary socks.
At the end of the research period, it was found that the compression socks helped reduce fluid flow to neck and reduced sleep disruption from an average 30 times per night to 15. Those who wore ordinary socks showed no improvement.
- Drive away dust mites:Change pillow covers regularly. Old pillows have dust mites that can trigger allergies and cause snoring.
- Hot shower:A stuffy nose can cause snoring. The solution? A hot shower in the night just before bedtime to soften and clear the nasal passages and a saline spray for blocked sinuses.
- Sleep position:It is ideal to sleep on one side because when you sleep on your back, your tongue and soft palate can get compressed and narrow the airway, thus causing you to snore. A body pillow can help you retain the sleep position.
- Use a humidifier:Dry air passages in the nose can not only be annoying, they can also induce snoring. The best way to keep the passages moist and warm is to use humidifiers or steam vaporizers.
- Say no to alcohol in the night:Alcohol has a way of relaxing muscles in the back of the throat that can induce people to snore, even those who generally don’t. Avoid drinks in the night – it is best not to have any drinks up to 4 hours before bedtime.
- Sing away:It might sound unusual, yet it might just do the trick! Singing or even practicing wind instruments can strengthen your throat muscles and prevent snoring. In a study, participants who practiced singing for 20 minutes a day for 3 months showed a significant reduced incidence of snoring.
In fact, it was the discovery of my wife’s voice-exercises that cured my lifelong, chronic snoring. Many readers have reported using these exercises; their snoring stopped the very first night (after doing on 3 minutes). And don’t worry, you don’t have to sing to do these practices.
3 Easy Ways to Stop Snoring (and most effectively #4)
Snoring is a big problem worldwide. At least 40% people report snoring at least some of the time. Some people have more serious problems with it, including sleep apnea.
But there are “cheats” that help you get through the night silently, without having to resort to bulky equipment or even drugs.
Today, we’ll look at some simple snoring hacks to try before you drop the big money on the pulmonologist.
Snoring is a problem that can develop over time, so if you (or your partner) notice that you are beginning to develop a problem with log-sawing, try some simple fixes. Sometimes, the simplest thing makes all the difference.
First, you want to look at back position. When we are young and our muscles are stronger and more flexible, it might have been okay to sleep on our backs instead of on our sides. But as we age, the muscles loosen and the jaw slacks, positioning the throat in a way that causes snoring to develop.
Consider rolling onto your side to sleep if you can. It’s generally better for your neck and spine, anyway.
Watch what you eat. If you are used to having a few drinks and/or a big meal before bed, now is the time to get un-used to that practice. Acid reflux is a common denominator for people who snore.
If you have to have something on your stomach before bed, skip the alcohol and heavy foods and opt for a bit of cereal or a whole grain bagel instead. Alcohol is another cause of loose neck muscles, so knock it off if you can.
Change the physiology a little. It actually sometimes works to use those products that open the nostrils some. A lot of times the slightest bit of inflammation can narrow the nasal passages a bit, so open them up.
While you are at it, work on your best opera voice in the shower, car, or anywhere else you feel comfortable. Did you know that snoring among some of the most powerful voices in the world is practically zero?
Strengthening the muscles in and around the neck, head, throat, and shoulders, as with the exercises many singers do, has actually been shown to completely cure snoring.
After suffering horrible snoring for decades, I actually discovered this fact. And using simple voice techniques that strengthen the muscles around the breathing passages, I completely cured my snoring.
Stop Snoring – Can Snoring Be Dangerous to Your Health?
Over 50% of people above the age of 45 snore once in a while. It’s a normal thing and nothing to worry about.
However, if you or your partner snore loudly every night, it’s more of an annoyance and you definitely want to seek a solution (snoring is actually easy to avoid).
But sometimes it is not just a mild inconvenience to the other members in the room. Snoring can indicate a serious problem that can put you at risk for dangerous conditions like stroke, heart attack, diabetes or hypertension.
Generally, snoring is an indication that air isn’t flowing freely through the throat and nasal passages. It can occur due to many reasons. Nasal congestion, cold and allergies are common causes of snoring. It can also be caused sometimes by swollen tonsils, taking pain medications, alcohol consumption or smoking.
Sleeping on one side, using nasal sprays and using a room humidifier are the common remedies for general types of snoring.
Watch this Video – How To Stop Snoring Naturally & Quickly (11 Tricks!)
However, a type of chronic snoring that actually has an impact on the sleeping hours can indicate a serious sleep disorder that is called sleep apnea.
In this condition, snoring occurs because some of the muscles in the back of the throat relax too much, while other are too tense. This disrupts your breathing, causing the throat irritation and sometimes a dangerous choking sensation.
The most common signs to look out for are drowsiness during the day and gasping/choking in sleep. A person sharing the bed or someone in the same room will be able to identify and spot the condition so that it can be treated in a timely manner.
Obstructive Sleep Apnea (OSA) spells trouble because sleep deprivation can cause a decrease in oxygen levels in the blood and create great stress for the brain. People with this condition are at a higher risk of developing hypertension, heart attack, diabetes and stroke.
But the good news is you don’t need medicines or special treatments to cure sleep apnea. In most cases, changes in lifestyle like reducing consumption of alcohol, quitting smoking, regular exercise and weight loss can all help in improving the condition.
In fact, recent study has revealed that as little as 5% reduction in body weight, can seriously improve, even completely eliminate sleep apnea.
But the best way to eliminate snoring and sleep apnea is to directly focus on the throat muscles. Using simple exercises, you can train the muscles around the throat to stay open day and night.
The Stop Snoring and Sleep Apnea Program offers a revolutionary new approach to help people stop snoring. Snoring is not only disruptive to our partners, but it poses health risks as well, especially for people who suffer from sleep apnea.
This all-natural program will get you to shake off your pesky and unhealthy snoring habit using only easy to perform natural exercises.
To find out more about the program, click on How to Stop Snoring and Sleep Apnea
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