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December 6, 2010
In Today's Issue
- 1 Quick Technique To Burn More Fat
- 7 Top Tips to Stop Snoring...
- Fact: Poor Sleep Increases The Risk of Death/ Disease
1 Quick Technique To Burn More Fat
Here's Your Free Presentation To Discover: The 1 sneaky technique to trick our bodies to burn more fat... How a unique, simple and quick NEW way of moving eliminates fat - Hint: it's the exact opposite of boring cardio, but with no cardio at all... How a tasty little dish eaten late at night actually boosted the most powerful fat loss hormone in our bodies while you sleep... Click through here now to discover how to burn more fat quicker today...*Disclosure: compensated affiliate*
7 Top Tips to Stop Snoring...
Dear Reader,
Snoring is a serious problem... not only does it keep a bedmate from getting the rest they need, but 75% of those who snore are believed to have obstructive sleep apnea, which increases the risk of heart disease.
Snoring can be a problem at any age, though it happens more often in men and those who are overweight. Almost 25% of adults are considered habitual snorers.
If you're still tired after a night of what you'd thought was good rest, this can be a sign you snore. Habitual snorers are at risk for some serious health issues including obstructive sleep apnea.
Before you treat your own problem, or opt for separate bedrooms, you should talk with your doctor, as medical help is usually needed to deal with the problem. While many of the anti-snoring sprays or pills have impressive marketing claims, they aren't backed by scientific studies that support those claims according to Sudhansu Chokroverty, MD, FRCP, FACP the program director for Clinical Neurophysiology and Sleep Medicine at JFK Medical Center in New Jersey.
Here are seven suggestions you can use in until you see your doctor to help quiet your nights.
1. Change your sleep position - lying on your back sets your body up for snoring, but change to your side and you might sleep quietly. A body pillow is a great idea. Taping tennis balls to the back of your pajamas is another simple way to ensure you sleep on your side, not your back. You might also try positioning the bed so the head is raised up.
2. Lose weight - this helps many people, but not everyone since there are thin people who snore. If you've recently gained weight and noticed you've started snoring, losing the extra pounds might be your solution, especially if the weight is around your neck.
3. Avoid alcohol - both liquor and sedatives reduce the resting tone of the muscles at the back of your throat, which makes it more likely you'll snore. Having a drink 4-5 hours before bedtime makes your snoring worse. Even if you don't normally snore, a few drinks might have you sawing wood with the best of them.
4. Practice good sleep habits - meaning that if you cheat yourself of sleep for too long, by the time you do turn in you're overtired and you sleep deeper, making your muscles more likely to encourage snoring.
Continues below...
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Fact: Poor Sleep Increases The Risk of Death/ Disease
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7 Top Tips to Stop Snoring... Continued...
5. Open those nasal passages - the narrower the passage the
faster the air rushes through, so keeping those passages open might help. If
you've got a cold or other blockage a hot, steamy shower before bed can help.
A saltwater rinse, in the shower or out, can help open up passages. Neti pots
are also a popular choice. Nasal strips can also help lift nasal passages if
the trouble is in your nose and not your soft palate.
6. Change your pillows - allergies in your bedroom, or your
pillows might play a part in your snoring. Dusting and replacing pillows and
other bedding can help. You should also keep pets from sleeping on the bed with
you, as this causes you to inhale animal dander that can be another common irritant
and contribute to snoring. If you feel good during the day, but stuffy at night,
this may well be the reason. Put your pillows in the dryer on the air fluff cycle
every few weeks to keep allergens in check and replace pillows every six months.
7. Stay well hydrated - your nose and soft palate can become
stickier when you're dehydrated which can bring on more snoring. According to
the Institute of Medicine, healthy women should drink 12 cups of fluid a day;
men should have about 16 cups per day. If you don't drink that much, work to
add a glass or two and see if it helps.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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*Disclosure: compensated affiliate*
Sources:
http://www.webmd.com/sleep-disorders/guide/easy-snoring-remedies
WebMD info on snoring:
http://www.webmd.com/sleep-disorders/snoring
National Heart Lung and Blood Institute info on sleep apnea:
http://www.nhlbi.nih.gov/health/dci/Diseases/SleepApnea
/SleepApnea_WhatIs.html
American Academy of Otolaryngology - Head and Neck Surgery: "Snoring":
http://www.entnet.org/HealthInformation/snoring.cfm
MayoClinic.com: "Water: How Much Should You Drink Everyday?":
http://www.mayoclinic.com/health/water/NU00283
Sudhansu Chokroverty, MD, FRCP, FACP:
http://www.sleepcenters.org/CentersInfo.aspx?Center_ID=175300
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