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Click on Here to Find Out How You Can Get Rid of Snoring and Sleep Apnea |
7 Shocking Ways to
Stop Snoring
(simple and effective)
Snoring is one of the most
annoying complaints in relationships. It causes sleeplessness,
fights, and even dangerous diseases.
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.
But
there are small, free lifestyle changes that for real cure snoring.
Today, I’m going to tell you about 7 effortless ways to rid yourself of snoring
for good.
1. 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.
2. Drive away dust mites: Change pillow
covers regularly. Old pillows have dust mites that can trigger allergies and
cause snoring.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
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.
Here are the exact voice techniques I used to completely cure my own snoring (and have since worked for thousands of readers)…
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.
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.
To learn more about these simple snoring/sleep apnea exercises and try one out for yourself, click here…
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.
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