Snorers rob us of sleep and can put our relationship to the test. You ask yourself: What helps against snoring? Here you can find out.
What helps against snoring? Introduction
Every third person is a snorer! Although it is mainly men who are affected by snoring, women can also mutate to snorers due to increasing age or overweight.
In particular, snoring can drive your partner crazy and reduce your sleep.
You can find out what the cause of snoring is and what really helps here.
By the way, women snore more quietly because they have more stable muscles of the tongue due to the estrogens so that the tongue does not fall back in the mouth and constrict the throat.
However, women can also suffer from sleep apnoea (breathing stops during sleep), which should be treated.
What helps against snoring? Is there a health risk?
Sleep apnea can be a health hazard, as the risk of high blood pressure, heart muscle disease, heart attacks, or strokes increases.
Many snorers also suffer from heartburn.
Also, there is the risk of being overtired due to poor sleep and then being more careless in traffic, for example.
What helps against snoring? Nutrition and sleeping position
Nutrition: A balanced diet and abstention from alcohol in the evening have a positive effect on sleep.
Overweight in particular promotes snoring due to the fat in the neck area.
You should also not eat much just before going to sleep.
Avoid lying on your back and preferably lie down in the side position.
Alternatively, you can also sleep with a slightly raised upper body in a supine position.
What helps against snoring? 5 innovative methods
Anti-snoring pillow: The pillow is designed to prevent the back position that promotes snoring, as it includes a raised part in the middle.
There are even pillows with microphones that identify and stop snoring sounds.
The pillow is recommended for people who snore only in the supine position.
Anti-snoring spray: The spray is available for both the nose and throat.
For the nose, it is suitable when snorers have to breathe through the mouth more intensively due to a blocked nose.
The spray for the throat is particularly suitable for older people who have narrowed airways due to flaccid palatal tissue.
By the way, there are also alternative products such as anti-snoring oil, anti-snoring rings, an anti-snoring bracelet, or special nose plasters.
CPAP therapy: CPAP means "permanently positive airway pressure".
This is a device with a connected breathing mask.
It is used in patients suffering from sleep apnoea and supports the respiratory tract.
Sleep apnea is characterized by breathing interruptions, which both interrupt sleep and negatively affect health.
The therapy should be discussed with a doctor in advance.
Exercise for the tongue: Daily exercises for the tongue can reduce snoring.
To do this, press the tip of the tongue against the palate and slide it backward.
Then you can fix the tongue to the palate and hold it for a few moments.
Finally, you can also press the tongue down and press the tip of the tongue against the lower front of the teeth from behind.
Wind instrument: Learning to play a wind instrument (no joke!) trains the palate and throat.
The didgeridoo in particular is said to be particularly well suited for this purpose.
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