About 60% of all men and 40% of all women aged 45 and older snore. When your own bed partner snores, it often means the end of a good night's sleep. The snorer is thus often banished to the sofa. Yet, this cannot be a permanent solution.
How to deal with snoring? There are many ways to reduce or prevent snoring. In this article you will find an overview of proven measures.
Prevent snoring: Tips & tricks to stop snoring
- Avoid supine position: Avoid sleeping on your back so that tongue and lower jaw do not fall back so easily. Sleep on your stomach or side instead.
- Reduce overweight: Reduce your weight and exercise. Being overweight promotes snoring.
- Regulated sleep rhythm: Maintain regular bed walking times and ensure enough sleep.
- Avoid stimulants: Avoid alcoholic drinks, sedatives and sleeping pills shortly before going to bed. These lead to an additional relaxation of the muscles in the upper respiratory tract.
- Regular meals: Do not eat too late in the evening. Do not go to bed hungry, but also not with a full stomach.
- Air regularly: Keep your bedroom cool and air the room regularly.
- Sleep hygiene: Frequent washing of duvets and pillows as well as anti-allergic bed linen will help you to breathe freely in times of allergies.
- Strengthen the throat muscles: Musical people can strengthen their throat muscles by learning to play a wind instrument.
Prevent snoring: Medical snoring aids against snoring & sleep apnoea
- An oral appliance pushes the lower jaw slightly forward and opens the upper airways. Vibrations and fluttering of the soft tissue in the pharynx are reduced or prevented.
- A nasal dilator spreads the nasal wings and facilitates or improves nasal breathing. You open your mouth less often or not at all by wearing the nasal dilator to breathe.
- Positioning aids, such as a snoring belt or an anti snore shirt, prevent you from turning on your back at night. They are filled for example with foam or an inflatable air cushion.
- Electrostimulation devices, such as a sleep position trainer, vibrate as soon as the wearer turns on the back. If you use it on a regular basis, you can train off sleep in the supine position.
How does night-time noise actually originate? Find out more about the origin and causes of snoring in our article Why do we snore?
