Stop snoring! Those who snore regularly not only sleep less well, but also have a negative impact on their health. Noisy breathing puts a strain on our cardiovascular system and can increase the risk of cardiovascular disease. Find out here which 9 tips help effectively against snoring.
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Why do we snore?
According to the Techniker Krankenkasse, about half of us snore. Sawing at night means restless nights and a less relaxed sleep , not only for those affected, but also for their partner. But before we clarify what effectively helps against snoring, let’s first explain why we snore at all: when we sleep, the entire body musculature relaxes – including the pharyngeal muscles. If this relaxes, the upper airways narrow. In order to get enough air, we have to inhale and exhale more. The result: The air flows through the airways with more pressure, so that the palate, uvula and tongue begin to vibrate and the annoying and loud snoring noise occurs. Certain factors can also promote snoring. These include a prolonged suppository, obesity, polyps in the nose, colds or smoking.
>> You can find more tips on sleeping problems of any kind here .
This helps against snoring
1. Choosing the right blanket
Would you have thought that your duvet makes a significant contribution to whether you sleep better and snore less? So-called weighted blankets are heavier than conventional blankets. The light pressure exerted on the body is reminiscent of a gentle hug. This creates closeness and has a positive and relaxing effect on the body. The feel-good hormones oxytocin and serotonin are produced and released. You can find a high-quality weighted blanket here, for example: The CURA Pearl Classic from CURA of Sweden (approx. 180 euros) or the weighted blanket from Jaymag (approx. 77 euros).
2. Refrain from sumptuous meals and alcohol in the evening
Going to bed with a full stomach can encourage snoring. For this reason, you should not eat too late or too heavily in the evening – alcohol should also be avoided. Its muscle-relaxing effects can make snoring worse.
3. The sleeping position
Lying on our back makes it easier for our tongue to fall back. So try to sleep on your side. You can use a side sleeper pillow so that you don’t automatically turn onto your back while you sleep. Stubborn snorers can wear a t-shirt with sewn-in rollers or tennis balls at night to prevent supine rollover.
4. Regular bedtimes
Try to establish a sleep routine. Because if you have an irregular sleep rhythm, you snore faster. Therefore, always go to bed at the same time and make sure that your bedroom is dark and well ventilated.
5. Weight Reduction
Losing weight is good for your health in many ways. Those who carry extra kilos with them have a higher risk of developing type 2 diabetes mellitus , cardiovascular diseases or fatty liver . But the quality of your sleep also benefits when you lose weight. The extra pounds make it difficult to breathe and constrict your airways.
6. Mandibular advancement splint
A so-called lower jaw protrusion splint is also an option against narrowed airways. It prevents your lower jaw from slipping back at night and thus blocking the airways. It also prevents your soft palate from vibrating. The splint is recommended for people who snore particularly heavily or who suffer from mild to moderate sleep apnea (breathing pauses).
7. Gargle with peppermint oil
If you snore regularly, gargle with peppermint oil before bed. The mucous membranes in the mouth and throat contract, which counteracts snoring. It is best to simply put two drops of the oil in a glass of water after brushing your teeth and gargle vigorously. If you snore because of a cold, you can gently dab the diluted oil under your nose – this will help you breathe better at night.
8. Quit smoking
Everyone knows how harmful smoking is to health. Regular smoking can also make your snoring worse. The reason: Smoking irritates your mucous membranes. This causes them to swell and affect your breathing. In addition, smoking can make sleep apnea worse. Because smoking irritates your airways and lungs, which can lead to increased breathing difficulties and thus to breathing stops at night.
9. Mouth and throat exercises
With the right exercises you train your throat muscles. This palate exercise can help you snore less. Press the tips of your tongue against your roof of the mouth and let them slide backwards. Or try sucking the surface of your tongue against the roof of your mouth and holding it for a few seconds. Repeat the exercises about 20 times.