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.
Comments