How to deal with snoring? Tips & tricks to stop snoring

01.12.2018 00:00

How to deal with snoring? Tips & tricks to stop snoring

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?

Get to anti snore devices against snoring and sleep apnoea

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