Friday, 22 May 2015

How to Buy an Individual Health Insurance Plan

More Americans are buying their own health insurance, but the process can be tough. There are ways to make sure you understand what you’re buying, and that you get the product that’s best for you.

You may want to start by confirming that you really do need to buy individual insurance. For many people, it’s better to avoid the individual market, since in most states insurers can reject you because of preexisting health conditions.

Read original article here:
http://guides.wsj.com/health/health-costs/how-to-buy-an-individual-health-insurance-plan/

Monday, 4 May 2015

Watch What Could Happen to Your Body If You Drank 10 Cans of Coke a Day

To raise awareness about sugar content in beverages, Los Angeles resident George Prior chugged 300 sodas in one month.




Drinking just 12 ounces of soda a day can boost your chance of dying from heart disease by one-third, but what would happen if you downed 10 sugar-filled cans of Coca-Cola every day for 30 days? Fortunately, you don’t have to go to such extreme lengths to find out, because 50-year-old Los Angeles resident George Prior has done it for you.

Prior, who follows the Paleo diet and works out regularly, wrote on his blog that he decided to do the Super Size Me–style project because he wanted to raise awareness about how easy it is to ingest hundreds of grams of hidden sugar through beverages. Drinking 10 cans of Coca-Cola (sometimes he added in a few cans of Cherry Coke for variety) put an extra 350 grams of sugar into Prior’s body every day.

“ ‘But,’ you’re probably thinking, ‘everyone knows it wouldn’t be healthy to drink 10 cokes a day, and, besides, I only drink four Cokes a day,’ ” Prior wrote on his blog.


“That’s true, perhaps you’re only drinking four Cokes, but if you add in the two glasses of orange juice, the two sweetened coffee drinks from Starbucks, the 16 ounce Odwalla drink, the two ‘healthy’ brand ice teas, and the $9 fruit smoothie you waited ten minutes in line for, you’ve made my ten Cokes look like child’s play. Maybe it’s not all Coke, but they’re all sugar drinks, and a big percentage of Americans drink at least the sugar equivalent of my ten Cokes,” he explained.
Prior got a complete physical before starting his experiment on Oct. 24. He weighed 168 pounds, he had 9.4 percent body fat, and his blood pressure was 129/77. Even though Prior followed his normal exercise and diet plan, by the 30th day of the program, Nov. 22, he tipped the scales at 191 pounds—an increase of 23 pounds in 30 days. His body fat had also increased, to 15.3 percent, and his blood pressure was a much less healthy 143/96. Prior also experienced increased cravings for other sugary treats. Here’s what happened to his body:
“The actual drinking of the ten Cokes got to be an irritating chore every day,” Prior toldExpress. “There were a lot of visits to the restroom, a feeling of constant fullness, and a clutter of cans everywhere.”
But Prior is clear that Coke isn’t the only sugar drink we need to worry about, particularly in regard to the health of children.
"Kids shouldn’t drink Cokes,” Prior told the paper. Given the sugar content of other beverages, “kids shouldn’t drink juices, either, and that’s going to be a very hard sell to parents who believe that juice is ‘natural,’ or even ‘organic,’ ” he added.  
In the video below, which was shot on Prior’s first Coca-Cola-free day, you can see how he feels mentally and physically now that the experiment is over—he’s certainly eager to get all those added pounds off. You can also check out what he does with all the sodas that he didn’t drink. (Hint: He doesn’t pass them along to a friend.)

Monday, 27 April 2015

Eyebrow Mistakes: How to Get Back to the Full-Browed You

Mistakes happen. Most of the time, your mistakes aren't plastered on your face for everyone to see, but eyebrow mistakes aren't ordinary mistakes. If you mess up and take a little too much off here, take a chunk out there, or – gasp – take off a whole brow, your only option is to grow your brows back over time. It can take months fully grow eyebrows as brow hair is the slowest-growing hair on your body. Fortunately, there are a few things you can do while waiting for your mistake to become less visible:
  1. Halt all hair-removal activities for the first month. Your brows need a break, and you no doubt remember how you got into this mess in the first place. The last thing you want to do is make the situation worse. Put away the wax and the tweezers; let your brows grow wild for a few weeks.
  2. Eat a well-balanced, healthy diet. Drink plenty of water too. Your diet plays a huge role in how well and how fast your hair grows. When you are malnourished or dehydrated, your body compensates by slowing production of unnecessary cells, like keratin – the protein that hair is made of. Since hair is constructed of dead protein cells, eat plenty of protein too.
  3. Take a vitamin supplement geared toward optimal hair growth. A good supplement will include protein as well as vitamin B, inositol, folic acid and biotin.
  4. Massage your brows with your fingertips to increase blood flow. Hair is nourished at the root through blood-rich structures. Increased circulation brings more oxygen and nutrients to the site, resulting in faster hair growth.  
  5. Condition your brows and promote growth with daily application of castor oil or some other oil that supports and encourages healthy hair growth.
In the weeks following brow-mageddon, you will have the urge to pluck and shape your brows. As previously mentioned, avoid doing so for the first few weeks. After three or four weeks, however, you can begin to shape your brows – slowly. Start by removing hair between the brows just over the nose – your uni-brow. Do not arch or shape your brows at this point. Instead, clean up the natural lines of your brows – just enough to make them appear neat. After about two months, you can fully shape your brows once again.
It's vital to groom your brows while growing them out in order to avoid spiky, out-of-control brows. Use brow gel and a brow brush to comb brows where you want them and hold them in place. Place a small amount of the gel on the bristles of the brush and comb the product into your brows. Brush your brows up and out to create an ideal shape.
For more eyebrow information and tips on how to keep your brows looking great, read the Perfect Eyebrows Guide Right here. In it, you will find your perfect brow shape, several tips for hair removal and some brow ideas you may not have considered before.

Friday, 24 April 2015

Brand new just on the market weight loss product!

Step 1: Forget Low-Fat Diets

Low fat everything has been the craze now for decades and look around. What has that wonderful bit of advice done for the bodies you see? We're fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we're passing these habits to our kids.
Fats are not to be feared – they're to be embraced. They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the 'strength' hormone, for example, is the direct result ofcholesterol and dietary fat intake. That's right: "Cholesterol" isn't a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.
People on low fat diets look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. And, they can never just enjoy eating out. Every meal and every gram must be accounted for. Do you really think this will make you younger? Of course not... it will worry you to death if it doesn't kill you first!

How to Pick the Right Health Plan for 2015

It’s Open-Enrollment Time, and Many Employers Are Changing Their Offerings



Nearly 150 million Americans get health insurance through their employer. If you are among them, pay close attention to the enrollment materials heading your way this fall. Major changes are afoot.
Every year at this time, employees can review their benefits and choose a plan for the following year, an annual rite known as open enrollment. The vast majority end up “auto-enrolling”—that is, staying in the same plan year after year—according to a survey of 2,100 American workers conducted this year for insurer Aflac.
That might not be the best strategy this time around, experts say. Two-thirds of employers tracked by human-resources consultant Mercer say they are making changes to their health plans for 2015 to rein in costs and comply with the Affordable Care Act, which was signed into law in 2010.
Many companies are raising premiums or increasing deductibles. Others are offering financial incentives to workers who take steps to improve their health—or imposing penalties on those who don’t. Still others are levying surcharges to cover spouses in certain circumstances.
In addition, many employees will receive enrollment materials for the first time, due to an ACA provision requiring large companies to offer health coverage to a wider pool of workers.
“If there was ever a year for employees to pay attention to open enrollment, this is it,” says Brian Marcotte, chief executive of the National Business Group on Health, a Washington-based association of 400 large U.S. employers.
Most workers take less time researching their benefit options (30 minutes) than they do shopping for a television (two hours), according to Aflac. Yet employer-sponsored health coverage costs a typical family of four close to $10,000 a year in payroll deductions and out-of-pocket expenses—far more than a typical flat-screen—according to actuarial consultant Milliman.
Here is how to make smart choices that could help you save hundreds—even thousands—of dollars next year:
Learn the New Rules
One big change for 2015 is that more employees will be eligible for employer-sponsored health insurance.
Under the employer “shared responsibility” provisions of the Affordable Care Act, companies are required to start offering coverage the government deems adequate and affordable to employees working 30 or more hours a week. A plan is considered affordable if it costs you less than 9.5% of your annual household income, and adequate if it pays at least 60% of the cost of covered services.
Employers with 100 or more full-time employees must offer coverage to 70% of those workers next year; firms with 50 or more full-timers must offer coverage to 95% of them in 2016 and beyond.
If you or a family member gets an enrollment package for the first time, “pay attention, because you probably need to take action,” says Tracy Watts, a senior partner in charge of health reform at Mercer.
The penalty most people face for not having health coverage rises next year to 2% of annual household income above the expected tax-filing threshold of $10,300 for a single filer and $20,600 for a couple, within certain limits. This is the employee’s part of the shared-responsibility mandate.
First-timers currently enrolled in a health plan through a public exchange must be especially vigilant. If you purchased a policy with a premium tax credit (available to lower-income workers buying plans on the exchanges), you may no longer be eligible for the subsidy, assuming your employer’s plan meets the government’s standards for affordable, adequate coverage.
HealthCare.gov, which serves more than 30 states, will automatically renew most policies, so you may have to take steps to cancel a plan purchased there; some states with their own exchanges require policyholders to actively re-enroll.
If you don’t sign onto a medical plan—either through your employer or an alternate source such as a public exchange—you could face penalties at tax time unless you apply to the government for a waiver from the individual mandate in 2015.
Even if your employer’s plan doesn’t meet the government’s standards for affordability and adequacy, you still could have to pay a penalty if you don’t have coverage
Study the Options
Some employees will have a variety of health plans to choose from this fall, and they need to evaluate which one will be the best fit. Others will have only one or two workplace plans to choose from.
Your first priority should be to understand the choices, and how they are changing.
The most common type of employer health plan is what is known as a preferred provider organization, or PPO, in which participants pay less if they use doctors and hospitals within the plan’s network and more for providers outside the network. Participants are typically on the hook for a portion of the cost of visiting a doctor, known as a copay.
PPO plans enroll 58% of covered workers, according to the Kaiser Family Foundation, a Menlo Park, Calif.-based nonprofit focusing on health issues.
Premiums, deductibles and copays on such plans are headed higher, Mr. Marcotte says. That is partly because in 2018 plans will be penalized with a 40% excise tax if their value to the employee exceeds certain dollar thresholds.
Enrollment is up significantly in another type of plan, sometimes known as a “consumer-directed” or “account-based” plan.
Almost one-third of companies surveyed by the National Business Group on Health expect to offer such a plan as their only option for 2015. That represents an increase of nearly 50% in the number of companies taking that approach this year.
These plans typically come with higher-than-average deductibles and lower-than-average premiums. For example, the employee share of the annual premium for single coverage for consumer-directed plans averages $905, versus $1,081 for all plan types; the deductible averages $2,215, versus $1,217 for other plans, according to Kaiser.
Like PPOs, most consumer-directed plans have networks of physicians. But unlike with PPOs, you typically take on most of the cost for doctor visits and other health care until your deductible is met.
To help cover such costs, these plans are typically linked with tax-advantaged health savings accounts, known as HSAs, which participants and employers can both fund and which can be used to pay for out-of-pocket medical expenses. The money can often be invested in stocks or mutual funds, though some accounts require a minimum amount to be held in cash.
Your contributions reduce your taxable income, and you don’t pay any taxes on the contributions or any growth in the account if the money is used to pay for qualified medical expenses. If you use the money for other purposes, both your contributions and your employer’s are taxable, as are any gains on the money; if you are under 65, you also pay a 20% penalty on money used for nonmedical purposes.
Employees considering a consumer-directed plan should keep in mind that taking advantage of an HSA is often crucial to making the plan a good deal. Money in an account that isn’t used one year can be rolled over to the next, and your account can go with you if you change jobs or retire.
For 2015, you and your employer will be able to contribute up to $3,350 combined to an HSA, up from $3,300 this year. If you have family coverage, the new limit will be $6,650, up from $6,550. Participants 55 and older (and not yet enrolled in Medicare) can contribute an additional $1,000.
Plans linked with HSAs also carry limits on out-of-pocket expenses that participants can be forced to pay. Those limits will rise to $6,450 for individuals and $12,900 for families. Most employers set limits well below those amounts: The average out-of-pocket limit is $2,250 for individuals and $5,000 for families at firms with more than 500 employees, and $3,000 for individuals and $6,000 for families at smaller firms, according to the latest figures from Mercer.
The out-of-pocket limits include deductibles, coinsurance and copays, but not premiums. But starting in 2015, prescription-drug costs must count toward the out-of-pocket maximum.
“That’s good news for employees,” says William Austin, managing director at benefits consultant NFP Corporate Services.
Do the Math
The next step is to figure out which of the plans on offer is likely to cost you the least.
If you have a PPO plan, add up your copays for the past year. Then, add up the insurer’s negotiated rate for the services you received—which is found in the explanation of benefits—to see what your costs might have been in a consumer-directed plan. Don’t forget to consider the premiums for each plan, too.
If you didn’t spend much on health care, the math may point toward choosing a plan with a high deductible, such as a consumer-directed plan, says Carolyn McClanahan, founder of Life Planning Partners, a fee-only financial-planning firm in Jacksonville, Fla. That is because your expenditures, including premiums and out-of-pocket expenses, may still be lower than the premiums and copays in a low-deductible PPO.
But you must be prepared to cover the costs if your health-care needs rise. Make sure you can afford the deductible and the out-of-pocket maximum in a consumer-directed plan. You don’t want to come up short, nor do you want to skimp on necessary medical care to avoid spending money.
If you did spend a lot on health care, you may instead want a low-deductible, which many PPOs have, Ms. McClanahan says. That may also be the best choice if you have reason to believe your health-care expenses will go up—if, for example, you plan to get pregnant or have surgery, or you or someone in your family has developed a chronic medical condition.
There are exceptions to those rules of thumb. For example, some employers pick up a larger share of the premium for consumer-directed plans to encourage employees to enroll in them, says Ms. Watts at Mercer. If that makes the premium low enough, it might make it worthwhile to accept a high deductible in a consumer-directed plan, even if you’re going to use it all, she says.
Another change could also affect the calculations—this one involving health-care flexible-savings accounts, which are similar to HSAs, and which are available to employees regardless of which type of plan they choose. These accounts can be used for uncovered medical expenses if you don’t have an HSA through your plan, or if you use an FSA exclusively for dental and vision expenses.
As with HSAs, contributions to FSAs reduce your taxable income. But in the past they could be particularly risky because participants forfeited any unspent money in the account at year-end. Now employers have the option of allowing employees to carry over up to $500 of unspent FSA funds from one year to the next.
The Internal Revenue Service hasn’t announced the health-care FSA contribution limit for 2015 yet, but Marjorie Martin, a principal with Buck Consultants at Xerox, projects it will be $2,550, up from $2,500 this year.
Weigh the Incentives
Employers also are trying to influence their workers with financial incentives, which can be worth weighing.
More employers, for example, are charging extra to cover spouses who are eligible for coverage elsewhere. The average added expense is $100 a month, Mercer found.
A growing number of companies are offering employees financial incentives for healthy behavior.
Some common variations: premium discounts amounting to $250 a year on average, or cash or gift cards totaling $75 on average for completing a biometric screening or health assessment and discussing the results with a lifestyle coach, says Beth Umland, director of research for health and benefits at Mercer.
Keep an eye on the calendar. Mr. Marcotte says employers his association surveyed put on average $600 per employee into HSAs. Thirty percent of them make contributions if employees participate in select wellness programs, but there is usually a deadline, typically late November, for participating. “You don’t want to miss that window,” he says.
In selecting a plan, it also is worth checking the rosters of participating physicians in competing plans. Doctor groups have been merging and hospitals have been revising their contracts with insurance companies at a furious pace, so your plan choices may include “vastly different” combinations of doctors and hospitals than in years past, according to a report from benefits consultant Aon Hewitt.
There is another strategy for dealing with such changes. “It’s always nice to ask your doctors if there’s a plan they like best,” adds Ms. McClanahan, a former doctor. “They’re more likely to choose to stay on that plan’s panel.”
Consider the Alternatives
Nine percent of employers tracked by Kaiser offered additional compensation this year to employees who chose not to enroll in their health plans.
If you are considering the alternative approach of buying a policy through a public exchange, keep these points in mind.
First, you won’t be eligible for a subsidy if your employer is offering you coverage the federal government deems adequate and affordable.
Also, employer-based coverage is purchased with pretax dollars, but coverage through an exchange is paid for with after-tax dollars.
Lastly, if you change your mind, you can’t necessarily go running back to your employer’s plan at will. You may have to wait until the next open-enrollment period rolls around.

Thursday, 16 April 2015

STOP SNORING

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How to Stop Snoring

Cures, Remedies, and Tips For You and Your Partner

Just about everyone snores occasionally, but if snoring happens frequently it can affect the quantity and quality of your sleep and that of your family members and roommates. Snoring can lead to poor sleep and daytime fatigue, irritability, and increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems. Thankfully, sleeping in separate bedrooms isn’t the only remedy for snoring. There are many other effective solutions available.

The causes of snoring: Identify the cause to find the cure

Not all snoring is the same. In fact, everyone snores for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter, deeper sleep.
People who snore often have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing.  Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. The good news is that no matter how and when you snore, there are solutions to making your snoring better.

Click Here! 

 Where does the snoring sound come from?

Snoring happens when you can't move air freely through your nose and mouth during sleep. Often caused by the narrowing of your airway, either from poor sleep posture or abnormalities of the soft tissues in your throat. A narrow airway gets in the way of smooth breathing and creates the sound of snoring.

Common causes of snoring

  • Age. As you reach middle age and beyond, your throat becomes narrower, and the muscle tone in your throat decreases.
  • The way you’re built. Men have narrower air passages than women and are more likely to snore. A narrow throat, a cleft palate, enlarged adenoids, and other physical attributes that contribute to snoring are often hereditary.
  • Nasal and sinus problems. Blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring.
  • Being overweight or out of shape. Fatty tissue and poor muscle tone contribute to snoring.
  • Alcohol, smoking, and medications. Alcohol intake, smoking, and certain medications can increase muscle relaxation leading to more snoring.
  • Sleep posture. Sleeping flat on your back causes the flesh of your throat to relax and block the airway.

Is it just snoring or sleep apnea?

Snoring could indicate sleep apnea, a potentially life-threatening condition that requires medical attention. Sleep apnea is a breathing obstruction, causing the sleeper to keep waking up to begin breathing again. Normal snoring doesn’t interfere with the quality of your sleep as much as sleep apnea, so if you’re suffering from extreme fatigue and sleepiness during the day, your problem may be more than just snoring.

Don’t let snoring damage your relationship


Is snoring causing a rift in your relationship? No matter how much you love each other, the loss of sleep from frequent snoring can strain a relationship as well as put your partner’s health at risk.
When snoring is a problem, relationship tension can grow in the following ways:
  • Sleeping alone. If you or your partner snores, one of the easiest solutions is for you to sleep apart in different rooms. This often results in a lack of needed physical intimacy, straining the relationship. And if you’re the one snoring, you might feel lonely, isolated, and frustrated about something you feel you have no control over.
  • Snoring spats. It’s common to be irritable when sleep loss is an issue, but try reining in your frustration. Remember, you want to attack the snoring problem—not your sleep partner.
  • Partner resentment. When a non-snorer feels he or she has done everything possible to sleep through the night (ear plugs, noise machines, etc.) but his or her partner does nothing to combat his or her own snoring, it can lead to resentment. Working as a team to find a snoring cure can prevent future fights.
If you value your relationship, make it your priority to find a snoring cure so you can both sleep soundly. Working together to stop snoring can even be an opportunity to improve the quality of your bond and become more deeply connected. 

Communicating with a partner who snores

So you love everything about your partner… except his or her snoring. It’s normal. Even the most patient amongst us will draw the line at sleep deprivation. But no matter how much sleep you lose due to someone snoring, it’s important to handle the problem sensitively. Remember that your partner likely feels vulnerable and even a little embarrassed about his or her snoring.
  • Time your talk carefully. Avoid middle of the night or early morning discussions when you’re feeling exhausted.
  • Keep in mind it’s not intentional. Although it’s easy to feel like a victim when you lose sleep, remember that your partner isn’t keeping you awake on purpose.
  • Avoid lashing out. Sure, sleep deprivation is aggravating and can be damaging to your health, but try your best to approach the problem in a non-confrontational way.
  • Beware of bitterness. Make sure that latching onto snoring is not an outlet for other hidden resentments you’re harboring. 
  • Use humor and playfulness to bring up the subject of snoring without hurting your partner’s feelings. Laughing about it can ease tension. Just make sure it doesn’t turn into too much teasing.

Dealing with complaints about your snoring

It’s common to be caught off guard—not to mention to feel a little hurt—when a partner complains about your snoring. After all, you probably didn’t even realize it was happening. And although it might seem silly that snoring can cause such relationship turmoil, it’s a common and a very real problem.
If you dismiss your partner’s concerns and refuse to try to solve your snoring problem, you’re sending a clear message to your partner that you don’t care about his or her needs.
Keep the following in mind as you and your partner work together to find a solution to your snoring:
  • Snoring is a physical issue. It’s nothing to be embarrassed about. Like a pulled muscle or a common cold, improving the condition is in your hands.
  • Avoid taking it personally. Try not to take your partner’s frustration as a personal critique or attack. Your partner loves you, just not the snoring.
  • Take your partner seriously. Avoid minimizing complaints. Lack of sleep is a health hazard and can make your partner feel miserable all day.
  • Make it clear that you prioritize the relationship. If you and your partner have this understanding, you’ll both do what it takes to find a cure for the snoring.
  • Address inappropriate behavior. Although sleep deprivation can lead to moodiness and irritability, let your partner know that it’s not okay for them to throw an elbow jab or snap at you when you’re snoring. 

Finding the right snoring cures, solutions, and remedies


There are so many bizarre anti-snoring devices available on the market today, with more being added all the time, that finding the right solution for your snoring can seem like a daunting task. Unfortunately, many of these unusual devices are unproven or work by simply keeping you awake at night. There are, however, plenty of proven techniques that can help you eliminate snoring. Not every remedy is right for every person, though, so it may require some patience, some lifestyle changes, and a willingness to experiment with different solutions.
The first step to solving a snoring problem is to find the cause of your snoring. Enlist your non-snoring sleep partner to help you keep a sleep diary to monitor your snoring. Observing patterns in your snoring can often help pinpoint the reasons why you snore, what makes it worse, and how to go about stopping your snoring.

How you snore reveals why you snore

It’s crucial to note the different ways you sleep and snore. Sleep positions reveal a lot, and figuring out how you snore can reveal why you snore. When you know why you snore, you can get closer to a cure.
  • Closed-mouth snoring may indicate a problem with your tongue.
  • Open-mouth snoring may be related to the tissues in your throat.
  • Snoring when sleeping on your back is probably mild snoring—improved sleep habits and lifestyle changes may be effective cures.
  • Snoring in all sleep positions can mean your snoring is more severe and may require a more comprehensive treatment.

Self-help cures to stop snoring

There are many things you can do on your own to help stop snoring. Home remedies and lifestyle changes can go a long way in resolving the problem.

Lifestyle changes to stop snoring

  • Lose weight. Losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring. 
  • Exercise can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.
  • Quit smoking. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
  • Avoid alcohol, sleeping pills, and sedatives, especially before bedtime, because they relax the muscles in the throat and interfere with breathing. Talk to your doctor about any prescription medications you’re taking, as some encourage a deeper level of sleep which can make snoring worse.
  • Establish regular sleep patterns. Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.

Bedtime remedies to help you stop snoring

  • Clear nasal passages. Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.
  • Keep bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.
  • Reposition. Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
  • Avoid caffeine and heavy meals within two hours of going to bed, especially dairy products and soymilk.
  • Sleep on your side. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.

Stop Snoring Solution: The tennis ball trick

Is sleeping on your back causing you to snore? If so, try the tennis ball trick. Sleep with a tennis ball (or similar sized ball) attached to the back of a pajama top or T-shirt. (You can sew or safety pin a sock to the back of the pajama top, then put a tennis ball in it.) The tennis ball is uncomfortable if you lie on your back, and you will respond by turning on your side. Or wedge a pillow stuffed with tennis balls behind your back. Soon you will develop side-sleeping as a habit and not need the tennis balls.

Throat exercises to stop snoring

Practiced for 30 minutes a day, throat exercises can be an effective way to reduce or stop snoring. Repeatedly pronouncing certain vowel sounds and curling the tongue in specific ways can strengthen muscles in the upper respiratory tract and thereby reduce snoring.
Try the following exercises to stop snoring. Start slow and gradually increase the number of sets you do. In some cases, you may be able to combine the exercises with other activities, such as commuting to work, walking your dog, working out, or taking a shower.
  • Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
  • Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for 3 minutes a day.
  • Close your mouth and purse your lips. Hold for 30 seconds.
  • With mouth open, move jaw to the right and hold for 30 seconds. Repeat on left side.
  • With mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula (“the hanging ball”) move up and down.

Alternative remedies for snoring

  • Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
  • Playing the didgeridoo may sound strange, but studies show that learning to play a didgeridoo (native Australian wind instrument) can strengthen the soft palate and throat, reducing snoring.

Medical cures and treatments for snoring

If you’ve tried the self-help solutions to stop snoring without success, don’t give up hope. Medical cures and treatments could make all the difference. New advances in the treatment of snoring are being made all the time and the various devices available to stop snoring are becoming more and more effective and comfortable. So even if your doctor recommends something that in the past you found to be uncomfortable or ineffective, that doesn’t mean the same will be true now.

Medical cures for snoring

If your own efforts to stop snoring do not help, consult your physician or an otolaryngologist (an ear, nose, and throat doctor, otherwise known as an ENT). If you choose to try a dental appliance for your snoring, you will need to see a dentist specializing in these devices.
  • Continuous Positive Airway Pressure (CPAP). To keep your airway open during sleep, a machine at your bedside blows pressurized air into a mask that you wear over your nose or face.
  • Dental appliances, oral devices, and lower jaw-positioners often resemble an athlete’s mouth guard. They help open your airway by bringing your lower jaw or your tongue forward during sleep.
  • Traditional surgery such as Uvulopalatopharyngoplasty (UPPP), Thermal Ablation Palatoplasty (TAP), tonsillectomy, and adenoidectomy, increase the size of your airway by surgically removing tissues or correcting abnormalities. The Pillar procedure is also an effective surgery in which small plastic implants are inserted into the soft palate. Scar tissue grows around the implants, stiffening the soft palate, which stops vibrations that cause snoring.
  • New developments. Laser-assisted uvulopalatoplasty (LAUP) and somnoplasty remove parts of the soft palate to reduce snoring using lasers or radiofrequency signals. These newer remedies may require further study.

When to see a doctor about snoring

Snoring can sometimes be a warning sign of a more serious problem. A doctor should evaluate a snorer for any underlying medical conditions, other sleeping disorders such as sleep apnea, or any sleep-related breathing problems. Call your doctor if you or your sleep partner have noticed any of the following red flags:
  • You snore loudly and heavily and are tired during the day.
  • You stop breathing, gasp, or choke during sleep.
  • You fall asleep at inappropriate times, such as during a conversation or a meal.
To rule out a more serious problem, a physician may refer you to a sleep specialist for a home-based sleep test using a portable monitor or request you stay overnight at a sleep clinic. If these sleep studies conclude that the snoring is not related to any sleeping or breathing disorders, you can discuss different treatment options to stop the snoring.

Orginal post :
http://www.helpguide.org/articles/sleep/how-to-stop-snoring.htm