Snoring is a common problem that can disrupt not only the sleep of those affected but also that of their partners. It is caused by a blocked airway that causes vibrations in the tissues of the throat during sleep. Fortunately, there are many ways to reduce or prevent snoring. In this article, we explore the causes of snoring and offer scientifically based tips and resources.
Why do we snore?
Snoring occurs when air cannot flow freely through the nose and throat. This causes vibrations in the surrounding tissue. The most common causes are:
- Blocked airways: Colds, allergies, or a deviated nasal septum can block the nasal passages.
- Lying on your back: In this position the tongue falls backwards and narrows the airways.
- Relaxed muscles: Alcohol, sedatives, or age can cause the muscles in the throat to relax.
- Obesity: Fatty tissue in the neck area increases pressure on the airways.
- Sleep apnea: A serious condition that causes breathing to pause.
Aids against snoring
There are numerous products and technologies designed to reduce snoring. Here are some of the most effective solutions:
1. Nose strips
Nasal strips like AirStripes® are flexible adhesive patches that are applied to the bridge of the nose. They work mechanically by pulling the nostrils outward, thus facilitating airflow through the nose.
Scientific basis: Studies show that nasal strips can reduce nasal resistance and facilitate breathing. They increase the volume and cross-sectional area of the nasal valve (the narrowest part of the nose), which is especially helpful for nasal congestion.
Advantages:
- Immediate effect
- 100% without active ingredients
- Easy to use
Limitations: They are less effective for snoring caused by throat problems or sleep apnea.
2. Lower jaw splints
These splints hold the lower jaw slightly forward, preventing the tongue from falling backward and blocking the airway.
Area of application: Particularly effective for positional snoring or mild obstructive sleep apnea.
3. Anti-snoring pillow
Ergonomic pillows encourage sleeping on your side and prevent the tongue from falling back into the throat.
4. Nasal dilator
Silicone nasal dilators are inserted into the nostrils and mechanically expand them. They offer an alternative to nasal strips and are particularly effective for chronic nasal congestion.
Lifestyle changes for better sleep
In addition to aids, simple lifestyle changes can also help:
1. Weight reduction
Obesity significantly increases the risk of snoring. Studies show that even moderate weight loss can significantly reduce symptoms.
2. Avoid alcohol before going to bed
Alcohol relaxes the muscles in the throat, thus promoting snoring. Avoid alcohol at least two hours before bedtime.
3. Regular bedtimes
A structured sleep rhythm helps the body to relax better and promotes healthy breathing.
Home remedies for snoring
Natural approaches can also be helpful:
- Honey: A teaspoon of honey before bedtime has an anti-inflammatory effect and soothes the throat.
- Peppermint oil: Gargling with water and a few drops of peppermint oil can open blocked airways.
- Steam inhalation: Inhalations with hot water or essential oils (e.g. eucalyptus) help to loosen mucus.
When should you see a doctor?
If snoring is accompanied by the following symptoms, medical advice is required:
- Breathing pauses during sleep (sleep apnea)
- Severe daytime fatigue
- Concentration problems
- High blood pressure or other cardiovascular problems
In such cases, a medical examination such as polysomnography (sleep study) may be necessary.
Breathe freely – sleep better
Snoring doesn't have to be inevitable. From simple home remedies to mechanical aids like nasal sprays or nasal strips to lifestyle changes, there are numerous ways to improve your nighttime breathing. Try different approaches to find what works best for you. For a restful sleep without disturbing noises!
