HOW TO STOP SNORING FOR GOOD.
Have you ever wondered why you or your spouse snore so much? "Snoring can create
real problems in a marriage," says Daniel P. Slaughter, MD, an otolaryngologist and snoring
expert at Capital Otolaryngology in Austin, Texas. Have you tried almost everything and nothing
seems to work? Studies show that about 45% of adults snore regularly. If you don’t snore, its
more than likely you know someone who does. This first thing to do is understanding what
snoring actually is and what causes it. Snoring is the vibration of respiratory structures and the
resulting sound due to obstructed air
movement during breathing while sleeping. In
some cases, the sound may be soft, but in
most cases, it can be loud and unpleasant.
Snoring during sleep may be a sign, or first
alarm, of obstructive sleep apnea (OSA). Now
we know exactly how snoring is caused, how
do we get back to a non-obstructed airway?
After several hundred hours of research and
trail by error, I’ve personally figured out the top seven DIY ways to get rid of that annoying
snoring for good. I personally used number seven to not only cure my snoring but also cured my
Sleep Apnea forever.
1. CHANGE YOUR SLEEPING POSITION.
Something as simple as changing your sleep position can have huge benefits when trying to
stop snoring. Snoring is up to 5x worse when sleeping on your
back. Lying on your back makes the base of your tongue and
soft palate collapse to the back wall of your throat, causing the
“snoring” or vibrating sound. Using bulky body pillows to
prevent you from rolling on your back works great.
2. AVOID EXCESS ALCOHOL CONSUMPTION.
Alcohol in moderation is not harmful, so most people do not need to avoid alcohol completely.
For people who snore, my general recommendation is to finish
drinking at least 3 hours before going to bed so that alcohol has a
chance to clear out of your system. Even people who don’t snore tend
to snore after heavy alcohol consumption.
3. STAY HYDRATED!
Weather trying to prevent snoring or not, it is always a good idea to stay well hydrated.
Secretions in your nose and soft palate become stickier
when you're dehydrated, causing louder more annoying
snoring. Studies show healthy women should have about
11 cups of total water (from all drinks and food) a day;
men require about 16 cups. Try to drink at least one glass
of water before bed and when you wake up in the
morning. This method should significantly reduce the
volume of snoring.
4. LOSE WEIGHT!
Let it be known that weight lose does not help everyone, thin people snore too, however If
you've gained weight and started snoring and did not snore before you gained weight, weight
loss may help. Gaining weight around the neck squeezes
the internal diameter of the throat, making it more likely
to collapse during sleep, triggering snoring. Although
weight loss is always easier said than done, but it really
can make a tremendous difference.
5. OPEN NASAL PASSAGES.
Snoring starts in your nose, keeping nasal passages open may help. It allows air to move
through slower. If your nose is clogged or narrowed due to a cold or other blockage, the fast-
moving air is more likely to produce snoring. A hot shower before
you go to bed or simple breathing strip can work wonders for
opening up nasal passages.
6. CLEAN YOUR ROOM.
I know this may seem apparent, but allergens in your bedroom and
in your pillow may contribute to snoring. When did you last dust
your dressers or the overhead ceiling fan? Replace your pillows?
Dust accumulates in pillows and can cause allergic reactions that can
lead to snoring. Allowing pets to sleep on the bed causes you to
breathe in animal dander, another common irritant. To minimize
dust mites and reduce allergies, wash your pillows once every couple
of weeks and replace them every six months.
7. THE 3 MINUTE SNORING CURE.
Now I saved this 3-minute snoring cure until the end because it is by far the best thing I have
ever invested in. These three-minute exercises work immediately and completely changed my
life. Not only did it instantly cure my snoring, I also used to suffer from sleep apnea, which it
also cured totally! I personally guarantee this 3- Minute snoring cure will work for you weather
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