No matter if you are affected by it yourself or if your partner regularly saws up whole forests during sleep: Snoring is often perceived as highly annoying and thus stands in the way of a restful night’s sleep. But how does soring even occur, and how can you get rid of this annoying problem? We give you helpful tips so that peace can soon be restored in the bedroom.
- Sleep deficits, stress and reproaches – snoring as a relationship killer
- This is what happens when you snore
- Stop snoring – tips for harmonious nights
Sleep deficits, stress and reproaches – snoring as relationship killer
Snoring is one of those phenomenon: While the person concerned usually doesn’t even notice anything about his or her nightly concert, the person next to him or her would do everything to finally be able to sleep through the night undisturbed. Some try earplugs, while others desperately flee to the sofa to escape from the clattering and sawing. But all these methods cannot prevent frustration and anger building up due to the snoring, until at some point accusations are made and the relationship is put to the test. About half of all men snore, and although the female share is somewhat lower at 25%, snoring affects all genders and usually leads to stress and sleep deficits for the partner. This raises the question whether there is a permanent solution to snoring.
This is what happens when you snore
If you have to deal with the unwanted noise in your bedroom in everyday life, it is helpful to understand how snoring actually occurs. The typical snoring sounds are caused by the muscles around the respiratory tract which go numb during sleep. When breathing in and out, the soft tissues in the nose and throat vibrates – soft palate and uvula flutter with every breath and produce a sound that can be as loud as the rattling of a chain saw.
If you want to get rid of your snoring, you should avoid alcohol or sleeping pills in the evening, as these enhance the relaxation of the throat muscles and thus increase the tendency to snore. The same applies to the supine sleeping position, where the tongue slides backwards due to the over-extended head position and blocks the air flowing in and out. But not all causes can be avoided so easily. Infections, such as colds, or airways that have been narrowed since birth also promote snoring at night. Overweight is another factor that can contribute to narrowing of the upper airways.
While simple snoring is an annoying but harmless problem, sleep apnoea – an increased form of snoring – can lead to dangerous breathing stops. Those affected suffer from a temporary lack of oxygen at night. They have a dry mouth and often feel even more tired in the morning than the night before, as the body cannot recover during sleep. If you or your partner suspect that sleep apnoea is the cause for the nocturnal noise, you should always seek medical advice.
Stop snoring – tips for harmonious nights
Masks, splints, plasters, clamps, spreaders, sprays and digital tools: Since snoring is a widespread cause of sleep disorders, the market is flooded with adventurous offers, all of which want to have the perfect solution against the noise in the bedroom at hand. However, only very few of these make sense. First of all, you should clarify the cause of snoring before you reach too deep into your wallet and get annoyed afterwards about a useless purchase. A visit to an ear, nose and throat doctor will tell you whether the anatomy of nose or throat cause a fluttering soft palate and enhance the risk of snoring. In some cases, only a surgical intervention can help to stop snoring permanently.
Sometimes, however, even simple household remedies provide relief and quiet nights. If you want to get a grip on annoying snoring together, you can try the following possibilities:
- A changed sleeping position: Avoid lying on your back and position your upper body as high as possible
- Avoid cigarettes and alcohol, especially in the evening
- Use sleeping pills and antihistamines with caution
- Pay attention to a good sleep hygiene
- Reduce possible overweight
- Have dinner at least two hours before your bedtime
- Strengthen throat and palate muscles, for example by special exercises or learning to play a wind instrument such as trumpet or trombone.
We hope that some of these tips will help you to reduce snoring and enjoy undisturbed relaxation again.