5 Easy & Self Fixes for Snoringūüėīūü§ó

Do you snore? Are you being the brunt of jokes at family gatherings ? If yes, DON’T panic,you may be among¬†40¬†percent of adult men and¬†24¬†percent of adult women who snore habitually or occasionally.

Once you understand why you snore, you can find the right solutions to a quieter, deeper sleep‚ÄĒfor both you and your sleep partner.

Why you snore:

When you can’t move air freely through your nose and throat during sleep that makes the surrounding tissues vibrate, which produces the familiar¬†snoring sound.

It happens when

  • Being overweight
  • Age
  • Alcohol, smoking, and medications
  • Nasal and sinus problems
  • Sleep posture
  • Sleep Apnea, a serious sleep disorder where your breathing is briefly interrupted many times each night and feeling¬†extreme sleepiness during the day.

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How you can self-help: 

1. Change/Wash Your Pillows once every couple weeks: Allergens in your bedroom and in your pillow may contribute to snoring. When did you last dust the overhead ceiling fan? Replace your pillows?Dust mites accumulate 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.

2. Sleep on your side instead of your back: Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.A full-length pillow that supports your entire body may help you in this case.

3. Exercise and Lose weight: If you gain weight around your neck, it squeezes the internal diameter of the throat, making it more likely to collapse during sleep, triggering snoring.Also exercise helps in toning muscles of your body, which in turn can lead to less snoring.

4. Stay Well Hydrated:¬†Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you’re dehydrated & can create more snoring. A hot shower before you go to bed can help open nasal passages.¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† According to the Institute of Medicine,¬†healthy women¬†should¬†have about 11 cups of total water (from all drinks and food) a day; men require about 16 cups.

5.¬†Avoid Alcohol:¬†Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you’ll snore.¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† Drinking alcohol four to five hours before sleeping makes snoring worse.Sometimes People who don’t normally snore will snore after drinking alcohol.

#Quick Tip#

Try attaching a tennis ball to the back of a pajama top or T-shirt (you can sew a sock to the back of your top then put a tennis ball inside).

images (1)If you roll over onto your back, the discomfort of the tennis ball will cause you to turn back onto your side. Alternatively, wedge a pillow stuffed with tennis balls behind your back.After a while, sleeping on your side will become a habit and you can dispense with the tennis balls.

Keep in Mind:

  • Snoring is a physical issue.¬†It‚Äôs nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition¬†is in your hands.
  • Avoid taking it personally and Take the issue seriously, not the person.¬†Try not to take your partner‚Äôs frustration as a personal critique or attack. Your partner loves you, just not the snoring.
  • Make it clear that you prioritize the relationship.¬†If you and your partner have this understanding, you‚Äôll both do what it takes to find a cure for the snoring.
  • Address inappropriate behavior. Although sleep deprivation can lead to¬† irritability, let your partner know that it‚Äôs not okay for them to throw an elbow jab or snap at you when you‚Äôre snoring.

These simple practices can make a huge difference in reducing snoring. Remember,nothing to be feel ashamed of when you are actually working on your problems.

Your Willpower to overcome is your success measure.

Share this & support your friends to overcome snoring and help them implement these techniques.

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Do we need stickers always ??

WHATSAPP entered just as a normal app in our lives and has now gradually became a part of our daily activities Рfor being in contact with loved ones, group travel plans,location sharing and ofcourse, strange though, invitations,wishes are also being replaced by a simple whatsapp message !! 

Well, we can’t say technology is wrong , but it’s all dependent on how people use it for !! Final Question is whether you are improving inter-personal communications or getting isolated using the modern apps.¬†

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Being active in social media websites doesn’t make you SOCIAL ūüôā¬†

Recently while I was going through whatsapp messages in a group,I read a beautiful message which I thought must be shared to everyone here. Below is the verbatim.

A car in front of me was moving like a turtle and not giving me way in spite of my continuous honking.I was on the brink of losing my cool when I noticed the small sticker on the car’s rear.

“Physically challenged; please be patient.”

And that changed everything!! I immediately went calm & slowed down. In fact I got a little protective of the car & the driver!!! I reached work a few minutes late, but it was okay. And then it struck me. Would I have been patient if there was no sticker? Why do we need stickers to be patient with people!?

Would we be more patient & kind with others if people had labels pasted on their foreheads?

Labels like ‚ÄĒ

‚ÄúLost my job‚ÄĚ
‚ÄúFighting cancer‚ÄĚ
‚ÄúGoing through a bad divorce‚ÄĚ
‚ÄúSuffering Emotional abuse‚ÄĚ
‚ÄúLost a loved one‚ÄĚ
‚ÄúFeeling worthless‚ÄĚ
‚ÄúFinancially broken‚Ä̂Ķ.. And more like these‚Ķ

Do we need sticker for the invisible ones?

Everyone is fighting a hard battle we know nothing about. The least we can do is be patient & kind! Let us respect the invisible labels!!

Isn’t it a amazing note? Isn’t reminding your past incidents of losing temper easily?¬†

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A person in peace brings happiness to surroundings as well. To know more, Read here via Looking for Peace..?Read this to calm yourself!!

Here’s is an excellent book explores the¬†situations through epic history that define us as a person ,mirroring our own dilemmas in the modern world:¬†Ramayana: The Game of Life – Adopt Patience Book 3

Please share, it’s a matter of awareness. Somewhere, someone may find this game changer and it may help them to empathize with people .

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