According to the National Sleep Foundation, 90 million American adults snore sometimes,
and 37 million people snore on a regular basis.
That's why I wanted to make this video sharing some of my lifestyle changes and tips Ive
gathered which I hope, can either reduce your snoring or stop your snoring altogether.
So you or your partner can enjoy a better night's sleep Because you guys deserve it,
so Stay tuned until the end.There are many reasons why someone may snore.
It can be caused from poor muscle tone in your tongue or throat, having too much tissue
in your throat, it could be your soft palate at the roof of your mouth becoming too floppy,
your uvula (which is that punching bag looking thing in the back of your mouth) being or
becoming too long, and blocked nasal passages.
And as for snoring sounds.They are caused when the tissues in your airways relax during
sleep, which causes narrowed airways.
This is a normal process that happens but, The more relaxed the tissues in your throat
are, the more narrowed your airway becomes.
And the more narrowed your airways become, the more your relaxed tissues in that area
will tend to then vibrate and produce louder sounds.
There are 5 main types of snorers, being a nose snorer, mouth breather, tongue, or palatal
flutter snorer or being a multifactorial snorer, which just means having some or all types
of these snoring patterns.
And each type has to be treated differently.
Ive left a way to test which snorer you are in the description below, so definitely check
that out to help guide you towards identifying what type you are and the appropriate method
you should take to solve the snoring.
And in addition to the guide, Ill walk you through some remedies that have helped others
and hopefully will help you as well.
So lets get started.
Number 1: Sleep on your side.
Because Sleeping on your back sometimes will cause the tongue to move to the back of the
throat, which partly blocks airflow.
Sleeping on your side tends to help most people with snoring.
If you roll on your back often, placing a heavy pillow behind your back will help to
prevent you from rolling onto your back.
Number 2: Raise up the head of your bed.
Elevating the head of your bed by four inches may help reduce your snoring by keeping your
airways open.
Number 3: Use nasal strips: This is especially helpful if you are a nasal snorer.
The strips can make your breathing more effective and reduce or eliminate snoring altogether.
Some recommend getting nasal vents, which decreases airflow resistance, making it easier
to breath, but they never actually worked for me when I tried them, the nasal strips
worked better.
Links in the description.
Number 4: Treat those chronic allergy symptoms.
Allergies can reduce airflow through your nose, which forces you to breathe through
your mouth.
This increases the likelihood that you’ll snore, especially if you are already a mouth
breather.
You can also take a hot shower before bed to encourage opening of the sinuses.
Also Change sheets frequently if allergies are your cause of snoring, and dont forget
to vacuum, dust, and keep an air purifier or humidifier in the room.
Identify those allergy triggers, and do your best to get rid of them.
It may be impossible though if your allergic to a cute ass puppy.
Number 5: Avoid alcohol before bed and quit smoking if you smoke.
Try to avoid alcohol for at least two hours leading up to bedtime as Alcohol can relax
the throat muscles, causing snoring.
And smoking will just irritate your airways making the snoring worse.
And if you havent considered quitting, now is a good time to consider.
Number 6: Try Losing excess weight.
Overweight individuals are more likely to snore Because Fatty tissue and poor muscle
tone caused by excess fat, particularly around the throat, all contribute to snoring.
Neck fat compresses the upper airway, particularly when lying down, this makes snoring more likely
to happen.
This is why Weight loss can actually be a very potent remedy for snoring even if its
just dropping a few pounds.
So dont underestimate getting down to a healthy weight.
Number 7: Try Some anti snoring products, but not all of them.
There are many products that claim to help with snoring, but few of them are actually
backed by solid research and are just gimmicks to tell the truth.
I remember trying, snoring throat sprays back in the day, and even snoring tablets claiming
to get rid of snoring.
They both failed miserably and would not recommend them.
One potentially effective option to end snoring for good is to try wearing an anti-snoring
mouth appliance, which actually pulls the jaw (along with the tongue) slightly forward
to open the upper airway during sleep.
This has been shown to help a lot of people and Ive left one that I recommend on amazon
in the description below, so check that out as last measure.
Number 8: While trying all these techniques, keep in mind there are some throat and tongue
exercises you can do to help strengthen them, to reduce snoring as well.
Ive left the link to all those exercises in the description below, so definitely check
them out and dont lose hope.
Overall, Snoring is often harmless.
And i dont want you guys to give up after trying one remedy, instead try them all and
eventually youll find the perfect combination thatll give you a better night's rest.
If you snore occasionally, you may not need an intervention, But, More frequent or chronic
snoring may be a sign of a serious health condition, like sleep apnea.
And If left untreated, this could lead to sleep deprivation, heart disease, depression,
diabetes and even high blood pressure.
Which are All serious conditions that I dont want any of you to experience.
Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea
does, so if you’re suffering from extreme fatigue and sleepiness during the day, it
could be an indication of sleep apnea or another sleep-related breathing problem.
Call your doctor if you or your sleep partner have noticed: snoring loudly and heavily and
feeling tired during the day, if you stop breathing, gasping, or choking during your
sleep.
And If you’ve tried all these tips and still have no success, There are plenty of medical
options too that could make all the difference and your doctor will recommend what is best
from there.
So dont give up.
Hopefully these tips help you turn down the volume of your snores, or even better, get
rid of your snoring altogether.
Let me know what has helped you guys with snoring, im actually really curious to find
out what you guys have to say as ive been through the process of figuring it all out
too.
Also let me know what has not helped and what you dont recommend.
If you found this video helpful, give it a like NOW, share it with someone who needs
this and subscribe for more videos.
I appreciate each one of you guys, and am thankful you stayed all the way to the end
of the video.
Until then, see you on the next one.