In Germany, around 60% of all men and 40% of all women over the age of 45 snore. If your bed partner snores and disturbs your peace at night, you are happy to banish them to the sofa. However, this cannot be a permanent solution.
What helps against snoring? There are numerous methods that reduce or prevent snoring. Here is an overview of best practices.
AVOID SNORING: TIPS AND TRICKS AGAINST SNORING
- Prevent supine position: Avoid sleeping on your back to prevent the tongue and lower jaw from falling back. Instead, sleep on your stomach or side.
- Reduce excess weight: Reduce your weight and do sports. Being overweight increases snoring.
- Regulated sleeping rhythm: Stick to regular bedtimes and make sure you get enough sleep.
- Avoid stimulants: Shortly before going to bed, avoid alcoholic beverages and sedatives and sleeping pills. These lead to an additional relaxation of the muscles in the area of the upper respiratory tract.
- Regular meals: Do not eat too late in the evening. Don't go to bed hungry, but don't go to bed on a full stomach either.
- Ventilate regularly: Keep your bedroom cool and ventilate the room regularly.
- Sleep hygiene: Frequent washing of duvets and pillows as well as anti-allergic bed linen help to breathe freely in allergy times.
- Strengthen the throat muscles: Musical people can specifically strengthen their throat muscles by learning to play a wind instrument.
AVOID SNORING: MEDICAL AIDS AGAINST SNORING & SLEEP APNEA
- A snoring splint pushes the lower jaw slightly forward and in this way mechanically opens the airways. Vibrations and fluttering of the soft tissue in the pharynx are reduced or prevented.
- A nasal dilator spreads the nostrils and facilitates or improves nasal breathing. Those affected open their mouth to breathe less often or not at all by wearing the nasal spreader.
- Positioning aids, such as a sleep backpack or a snoring shirt , prevent you from turning onto your back at night. These are filled with foam or inflatable air cushions, for example.
- Electrostimulation devices, such as the Somnibel sleep position trainer, vibrate as soon as the wearer turns onto their back. With regular use, sleep in the supine position can be trained off.
Are you struggling with sleeping problems? Then dr . Feld's great sleep school is right for you. The Cologne sleep doctor Dr. Feld gives tips on how you can finally sleep through the night relaxed and wake up refreshed in the morning.