Top 7 Ways to Reduce Snoring and Sleep Better!

SunBro Health

Snoring isn’t just annoying—it can ruin sleep, strain relationships, and even signal health risks like obstructive sleep apnea, which affects 75% of frequent snorers. In this video, you’ll learn 7 easy, natural fixes to help reduce or stop snoring: • The best sleep positions to open your airway.  • How weight, alcohol, and sleep habits affect snoring.  • Ways to clear nasal passages before bed.  • Why your pillows and bedroom allergens matter.  • How staying hydrated can make a difference.  Before trying over-the-counter sprays or pills, see how these doctor-recommended tips can improve your sleep quality and protect your health.  References: https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies

Transcript

00:00Welcome back Sunbro, we hope you all in great health and great money.

00:04Before we start, please at least subscribe so we can have little money for food and paying bills.

00:09Alright, today we are going to talk about, top 7 ways to reduce snoring and sleep better.

00:15If you're one of the 45% of adults who snore, or live with someone who does, you know it's no joke.

00:21Snoring disrupts sleep, strains relationships, and in 75% of cases is linked to obstructive sleep apnea,

00:27which raises heart disease risk. Skip over the counter sprays and pills until you talk to your

00:31doctor, many lack solid evidence. Try these natural fixes instead. 1. Change your sleep position.

00:38Sleeping on your back makes your tongue and soft palate fall toward your throat, causing snoring.

00:43Sleep on your side with a body pillow, sew tennis balls into your pajamas, or raise your bed's head.

00:48If snoring continues, see a doctor for sleep apnea. 2. Lose weight. Not all snorers are overweight,

00:53but if weight gain around your neck started the problem, losing some may help.

00:573. Avoid alcohol. Alcohol and sedatives relax throat muscles, making snoring worse,

01:03especially within 5 hours of bedtime. 4. Keep good sleep habits. Being overtired makes

01:08you sleep deeper, relaxing throat muscles more. Stick to a consistent schedule.

01:125. Open nasal passages. If snoring starts in your nose, try a hot shower, saline rinse,

01:18or neti pot before bed. Nasal strips may help if blockage is nasal.

01:226. Change your pillows. Dust mites and pet dander can cause nighttime allergies.

01:27Wash pillows every 2 weeks, replace every 6 months, and keep pets off the bed.

01:327. Stay hydrated. Dehydration makes nasal and throat secretions stickier, increasing snoring.

01:37Women need about 11 cups of fluids daily, men about 16.

01:40Bottom line, sleep on your side, clear nasal passages, avoid alcohol before bed,

01:46stay hydrated, and get enough rest. Small changes can make a big difference.

01:49Come again to our next meeting Sunbro.

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